Crisp, crunchy and fresh! This spring salad embraces seasonal produce that is at its best this time of year. Asparagus, radishes and arugula are accompanied by parsley and mint and brought to life by a touch of lemon. The veggies in this spring salad are kept raw intentionally to provide a satisfying crunch and highlight the unique flavor of each vegetable.
This salad is simple. It’s a beautiful reminder that healthy doesn’t have to be complicated or lack flavor. In order to encourage more individuals to embrace plants and feel confident about creating nourishing meals based on their dietary preference, I am making more of an effort to create “base recipes”. These are simple, plant based recipes that you can build upon to create various nourishing meals. Along with these base recipes, each recipe will now have different variations and my recommendations on how to make the recipe work for you. Listening to you body and making decision based on what makes you feel amazing, without being restricted by labels or influenced by individuals or health claims is something I feel very passionately about. It is my goal to empower you to live you most nourished life and help you feel absolutely amazing by providing science-based nutrition information, recommendations, and taking a holistic approach to wellness.
Spring Salad Base
I want to highlight using this asparagus, radish, arugula salad as a “salad base”. The simple combination of fresh nutrient dense ingredients provides a nutritious foundation to build upon. The fresh flavors shine, making this a perfect spring side. However, I encourage you to use this as your plant-based foundation for you to build upon. Some examples include:
spring salad bowl – toss with quinoa, chickpeas and a tahini lemon dressing
toast topper – spread hummus, sliced avocado or ricotta (my almond cheese coming soon) on toasted bread, then top with (or serve along slice) this salad
breakfast salad – serve with a farm-fresh egg and toast and a drizzle of olive oil or chopped nuts/seeds
meal salad – top with protein of your choice (wild-caught salmon, organic tofu/tempeh, etc.), hemp seeds, strawberries and balsamic vinaigrette
This is your starting point, now get creative!
Below this recipe you will find adaptations and my recommendations for various different dietary preference.
This salad is naturally vegan but to make it more filling add beans, organic tofu or tempeh, nuts, seeds, avocado, etc.
Protein: add wild caught salmon, organic tofu, tempeh, farm fresh eggs, organic chicken breast, beans, etc.
Grains: add quinoa, farro, millet, etc. Serve with sprouted bread, crackers, etc.
Dressing: lemon tahini, balsamic vinaigrette, creamy avocado, simple olive oil drizzle + more lemon
Asparagus, Radish and Arugula Salad
A fresh, crisp salad with spring produce, parsley, mint and lemon. Use this recipe as a base to build upon to make a balanced meal or enjoy as is for a flavorful, side salad.
8-10 spears asparagus (thick spears works best)
2 cups arugula
1 small persian cucumber (1/2 english cucumber)
1/4 cup parsley
1/4 cup mint
1/2 large lemon, freshly squeezed
Using a mandolin or vegetable peeler, slice the asparagus and cucumber into thin strips. If using a mandolin use the same technique to slice the radishes, otherwise slice them into thin slices using a sharp knife. Place the sliced vegetables, in a bowl with the arugula.
To cut the parsley, mint leaves, roll them into a tight bundle and coarsely chop into thin strips. Add to the bowl of arugula and veggies. Add the lemon juice and toss vigorously to combine.
Serve immediately. The salad will keep in an airtight container in the fridge for up to 3 days.
Make sure to follow Nourished by Nutrition on Instagram. If you make this recipe tag #nourishedbynutriton so I can see what you have made and feature you!