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Fresh Spring Green & White Quinoa Salad: A Protein-Packed Delight with Asparagus, Cucumber & Peas

Embrace the vibrant essence of spring with this stunning green and white quinoa salad. It’s a culinary celebration of fresh, seasonal produce, showcasing the incredible protein power of quinoa alongside the verdant crispness of garden-fresh vegetables. This dish isn’t just a feast for the eyes; it’s a nourishing and deliciously refreshing meal perfect for any occasion. (Jump straight to the recipe!)

Celebrating Spring’s Bounty: The Inspiration Behind This Salad

There’s something uniquely enchanting about the soft, varied shades of green that emerge as spring transitions into summer. This salad perfectly captures that beauty, bringing together a symphony of textures and flavors that reflect the season’s peak. It’s a dish born from a deep appreciation for fresh, local ingredients and the simple joy of seasonal eating.

From Garden to Table: The Magic of Fresh Asparagus

Our asparagus patch is a true source of pride and delight each spring. After years of dedicated care – enriching the soil with sand and manure, diligent weeding, and patient watering – it now generously provides a bounty of thick, crisp stalks. This annual yield is a true treat, allowing us to indulge in this favorite green vegetable in myriad ways: steamed, grilled, roasted, and even raw in salads.

There’s a simple pleasure in snapping off a spear and crunching into its fresh, slightly earthy sweetness while strolling through the garden. It’s a moment that makes the continuous battle against weeds, the wild windstorms, and even the occasional tornado warning feel entirely worthwhile. This truly is seasonal eating at its finest, a testament to nature’s cycles and the rewards of patient cultivation.

While I love asparagus prepared in any form, my go-to quick method is breaking the spears at their natural bending point (reserving the tough ends for rich soup stocks). I then cut them into 2-3 inch pieces and briefly sauté them in hot olive oil until they turn a vibrant bright green. A simple sprinkle of fine sea salt and fresh ground pepper transforms them into a sublime side dish. I also frequently add thinly sliced raw asparagus, cut on the diagonal, to green salads. Its taste, reminiscent of fresh green peas with a delicate, pleasant bitterness, adds a wonderfully juicy crunch that’s simply irresistible.

Why This Quinoa Salad is Your New Spring Favorite

For this particular quinoa salad, I opt for a quick blanching of the asparagus. This technique not only locks in that gorgeous emerald color but also ensures each bite is fully sweet and exquisitely juicy. Bright, tender green peas, crisp fresh cucumber, pungent chives, and feathery fronds of fresh dill complete this vibrant palette of greens. The result is a salad whose light, fresh flavor profile makes it an ideal complement to any summer menu, particularly shining alongside grilled shrimp or salmon.

Beyond its delightful taste, this salad is a nutritional powerhouse. Quinoa, a complete protein, offers a substantial protein boost, while the abundant fresh vegetables contribute a generous amount of fiber. This combination makes the salad incredibly satisfying and filling. I often find that leftovers, packed for lunch the next day, are perfectly substantial and keep me energized through the afternoon. It’s a fantastic way to enjoy a healthy, hearty meal without feeling heavy.

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Tips for Success & Customization: Crafting Your Perfect Green Quinoa Salad

This recipe is designed for ease and flexibility, allowing you to adapt it to your preferences and what’s available in your kitchen. Here are some invaluable Kitchen Frau notes to guide you:

Peas: If you’re using frozen peas, there’s no need to thaw them beforehand. Simply add them to the salad frozen; they’ll naturally thaw by the time you serve it, and they even help keep the salad chilled. Frozen peas are already blanched before freezing, so they are ready to go. If you opt for fresh shelled peas, you can blanch them briefly with the asparagus for perfect tenderness.
Cucumbers: I highly recommend using English cucumbers for this salad. Their thin skin is edible, and they contain fewer noticeable seeds, making them ideal for dicing without needing to peel or seed them. The vibrant green of their skin also adds to the salad’s beautiful aesthetic. If only regular cucumbers are available, you’ll want to peel them and potentially scoop out the seeds if they are large and watery, to prevent diluting the salad’s flavors.
Green Substitutions: The beauty of this salad lies in its adaptability. Feel free to substitute any of the green ingredients to suit your taste or what you have on hand. Consider frozen edamame beans for peas, thinly sliced and blanched fresh green beans instead of asparagus, crisp celery for cucumber, or fresh parsley in place of dill. Each substitution offers a slightly different nuance, allowing you to create your own unique version.
Batch Cooking & Meal Prep: This recipe yields a generous amount, making it absolutely perfect for meal prepping. Pack it into containers for a delightful and wholesome lunch throughout the week. It keeps beautifully and tastes even better as the flavors meld together. It’s also an excellent choice for potlucks or feeding a crowd, ensuring everyone gets to enjoy its fresh, vibrant taste.

Green and White Quinoa Salad with Asparagus, Cucumbers and Peas: The Full Recipe

Inspired by a memorable salad shared at my friend Norine’s home, this recipe brings together freshness and flavor in every bite.

Ingredients:

4 cups (960ml) cooked quinoa (approximately 1 cup/240ml raw) – see how to cook it here
¾ pound (350gms) fresh asparagus (about 12 stalks, or 2 cups/500ml when sliced)
2 cups (500ml) frozen baby peas (or fresh shelled peas)
2 cups (500ml) diced English cucumber
½ cup (120ml) minced chives or finely chopped green onions
½ cup (120ml) chopped fresh dill (stems removed)

For the Zesty Dressing:

¼ cup plus 1 tablespoon (75ml) grapeseed oil (or other neutral-flavored oil)
4 tablespoons (60ml) white wine vinegar
¾ teaspoon dry mustard
¾ teaspoon fine sea salt
½ teaspoon white pepper

Instructions:

First, prepare your quinoa: Cook the quinoa according to package directions, then allow it to cool completely before measuring out the required 4 cups.
Prepare for blanching: Bring a small saucepan of water to a rolling boil. Have a bowl of ice-cold water ready beside the stove; this will be used to stop the cooking process for the vegetables.
Slice the asparagus: Prepare the fresh asparagus by slicing it into ¼ inch (0.5 cm) pieces on the diagonal. This cut adds visual appeal and helps the asparagus cook evenly.
Blanch the greens: Once the water is boiling, add the sliced asparagus. If using fresh peas, add them at this stage too. Cook just until the vegetables turn a brilliant bright green (typically 1 to 2 minutes; the water may just return to a full boil). Immediately scoop them out with a slotted spoon or wire strainer and plunge them into the bowl of cold water. This “shocks” them, preserving their vibrant color and crisp-tender texture. Once cooled, drain them thoroughly.
Combine the salad ingredients: In a large mixing bowl, gently combine the cooled cooked quinoa, blanched asparagus, frozen (or blanched) peas, diced cucumber, minced chives, and fresh chopped dill.
Prepare the dressing: In a small separate bowl, whisk together all the dressing ingredients: grapeseed oil, white wine vinegar, dry mustard, fine sea salt, and white pepper, until well combined and emulsified.
Dress and serve: Pour the dressing over the salad mixture. Toss gently to ensure all ingredients are evenly coated. Don’t be alarmed if the dressing initially seems too potent or vinegary; the quinoa will absorb its flavors within a short time, mellowing it out beautifully.
Enjoy! This recipe makes approximately 10 cups of salad – perfect for serving a large gathering, or providing a smaller group with delicious leftovers to savor for lunch the following day.

Guten Appetit!

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