Cold Asparagus Salad With Potatoes & Avocado
This cold asparagus salad recipe is made with potatoes, avocado, parmesan, and a simple lemon vinaigrette dressing. It’s such an easy, nutritious salad perfect for spring and summer!
Looking for a different way to enjoy asparagus when it’s in season? Why not try making an asparagus salad!
This recipe uses chopped and blanched asparagus (tips for doing this below), which keeps the veggie cold and crisp. It’s then paired with so many other seasonal ingredients, like mini potatoes, peas, shallots, avocados, and fresh herbs.
As a dietitian, I’m happy to share that asparagus is chock-full of nutrition benefits (outlined in more detail below). I’ve also included some serving ideas for this asparagus salad, including some of my favourite protein pairings. I hope you enjoy it!
Want more spring + summer salad recipe inspiration? Check out my roundup of 20+ easy, healthy summer salad recipes for more ideas!
Ingredients Needed
All you need to make this asparagus salad recipe are 12 simple, nutritious ingredients:
- asparagus
- mini potatoes
- peas (fresh or frozen)
- avocado
- parmesan (freshly grated parmigiano reggiano, if possible)
- fresh dill
- fresh parsley
- shallot
- olive oil
- lemon
- white wine vinegar
- garlic powder (or fresh garlic)
- optional: sauerkraut
Full ingredient measurements and detailed instructions are located in the recipe card at the bottom of this post!
Ingredient Swaps & Recipe Modifications
- The chopped shallot can be swapped with onion, if preferred (or left out if desired).
- Peas are a yummy spring veggie addition, but can be left out if desired.
- White wine vinegar can be swapped for another white vinegar, like apple cider vinegar.
- I love using sauerkraut to add a little extra kick (and gut health benefits) to this recipe, but it’s totally optional!
- Freshly grated parmesan goes great here, but you could probably experiment with another cheese like crumbled goat cheese or feta.
- For a vegan option, simply swap the parmesan for a dairy-free alternative or use nutritional yeast in its place!
How Do You Make Asparagus For A Cold Salad?
I used blanched asparagus to keep this salad recipe cold. It’s so easy to do and keeps the asparagus crunchy, not soggy.
To blanch asparagus for this salad, simply:
- Clean asparagus and break off woody stems.
- Cut asparagus into smaller pieces (I cut each spear into thirds).
- Bring a pot of water to a boil (I used the same water that I boiled the potatoes in!)
- Place asparagus in boiling water and set a timer for 3-5 minutes, depending on the thickness of your spears (i.e. longer for thicker ones)
- In the meantime, make an ice bath by mixing ice with cold water in a large bowl.
- Using a slotted spoon, transfer the asparagus to the ice bath to stop the cooking process and allow them to cool.
Your asparagus is now ready to add to this salad!
What To Serve With Asparagus Salad
This salad is filled with veggies and complex carbs from the potatoes, so I would recommend serving it with your favourite protein to round out the meal!
- You can try adding proteins directly on top of this salad to make it a main dish. I think hard-boiled eggs, some garlic shrimp, or some cooked chicken would work best with the flavour profile.
- OR serve this salad as a side dish alongside any protein dish, like baked salmon or baked tofu.
Asparagus Nutrition Benefits
A 100 gram serving of asparagus (about 5 large spears) provides 2 grams of dietary fibre (that’s about 8% of your daily fibre needs), which plays an important role in our digestive and heart health.
Asparagus is also a source of essential micronutrients, including:
- vitamin K
- vitamin A
- vitamin C
- vitamin E
- vitamin B
- folate
- potassium
- iron
- magnesium
- calcium
Like other veggies, asparagus is a good source of antioxidants which help to promote optimal health.
More Asparagus Recipes
- Roasted Asparagus With Pecan Parmesan
- Savoury Spring Vegetable Galette
- Parmesan Polenta With Asparagus & Eggs
- Pan Fried Asparagus With Balsamic
- Asparagus & Eggs Breakfast Skillet
Did you give this Cold Asparagus Salad Recipe a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
Get the Recipe: Cold Asparagus Salad With Potatoes & Avocado
Ingredients
- 4 cups asparagus spears, cut into ~2 inch pieces (break off woody ends first; you'll need to purchase 2 standard bunches of asparagus)
- 3 cups mini potatoes
- 1 cup peas, fresh or frozen
- 1/2 a small shallot, thinly sliced
- 1 medium avocado, peeled + cubed
- 1/3 cup parmesan, freshly grated
- 1/2 cup fresh dill, chopped
- 1/4 cup fresh parsley, chopped
- 1/2 cup sauerkraut (optional)
Salad Dressing:
- 1/4 cup olive oil
- 1/2 a lemon, juice only
- 1 Tbsp white wine vinegar
- 1 tsp garlic powder (or 2 cloves minced garlic)
- Salt + pepper, to taste
Instructions
- Add potatoes to a pot and cover with water. Bring to a boil, then cover and reduce heat. Allow to cook for about 12 minutes, or until potatoes are fork-tender.
- While potatoes boil, make dressing by whisking together all dressing ingredients in a small bowl or vigorously shaking them in a jar with a lid. Set aside.
- Once potatoes are cooked, remove them from the pot using a slotted spoon. Slice potatoes in halves or quarters, then set aside to cool.
- Add some additional water to the same pot (enough to cook asparagus) and return to a boil. Meanwhile, create an ice bath by adding a few handfuls of ice and a few cups of water into a large mixing bowl. Set aside.
- Once water has boiled, place asparagus (and peas, if frozen) into the pot. Cover and cook for 3-5 minutes, depending on the thickness of asparagus spears.
- Using a slotted spoon, remove asparagus and peas from the pot and immediately place into the ice bath for a couple minutes. Drain and pat dry with a dishcloth.
- Plate asparagus, peas, and potatoes with the remaining salad ingredients. Pour dressing overtop and toss to combine. Season with additional salt and pepper, as desired. Enjoy!
Notes
- The chopped shallot can be swapped with onion, if preferred (or left out if desired).
- Peas are a yummy spring veggie addition, but can be left out if desired.
- White wine vinegar can be swapped for another white vinegar, like apple cider vinegar.
- I love using sauerkraut to add a little extra kick (and gut health benefits) to this recipe, but it’s totally optional!
- Freshly grated parmesan goes great here, but you could probably experiment with another cheese like crumbled goat cheese or feta.
- For a vegan option, simply swap the parmesan for a dairy-free alternative or use nutritional yeast in its place!
- You can try adding proteins directly on top of this salad to make it a main dish. I think hard-boiled eggs, some garlic shrimp, or some cooked chicken would work best with the flavour profile.
- OR serve this salad as a side dish alongside any protein dish, like baked salmon or baked tofu.
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
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7 Comments on “Cold Asparagus Salad With Potatoes & Avocado”
This cold salad is so delicious, bright and refreshing…perfect for these hot summer days! It’s super easy to make. I added rotisserie chicken and threw in some arugula which worked really well. My wife thought cannellini beans would be a nice addition for next time. I will definitely make this again soon.
Hi Mark! Thanks so much for sharing your experience – it’s so appreciated! So happy to hear you enjoyed this one. LOVE all the additions you made to it too, such great flavour pairings!!
Whole Foods had asparagus on sale so decided to meal prep this for my lunch this week. I was not disappointed. This is delicious! I had some baby kale in the fridge so I tossed that in as well and topped with some salmon. Perfect lunch!
Hi Joni! Thank you so much for taking the time to leave a review! It’s so appreciated. So happy to hear you enjoyed this one – perfect way to use up all that asparagus on sale :). Love the additions you made to it as well – so tasty!!
Carrie!
Delicious very different from most salads for summer. Fresh and yes I added shrimp for protein. Thank you thank you!
I made this salad tonight and loved it! Thanks for sharing.
Thank you so much for taking the time to leave a review, Cinde!! I’m so happy to hear that you enjoyed this one 🙂