Avocado-Asparagus Salad

Avocado-Asparagus Salad Recipe with Cherry Tomatoes and Onion

Preparation time: 20 minutes | Cooking time: 2 minutes | Servings: 6

Introduction

The Avocado-Asparagus Salad is a vibrant, nutritious, and delicious dish that combines the creamy texture of avocados with the crisp freshness of asparagus. This salad is perfect for a light lunch, a side dish at dinner, or even as a healthy option at gatherings. Its combination of ingredients not only pleases the palate but also offers a bounty of health benefits. This recipe is simple, requiring minimal cooking and preparation time, making it an excellent choice for both novice cooks and seasoned chefs alike.

History

The Avocado-Asparagus Salad is a modern creation that reflects the growing trend towards healthier eating habits. While there is no specific origin story, it is a dish that has gained popularity in the 21st century, particularly among those looking to incorporate more greens and healthy fats into their diets. The use of avocados and asparagus, both ancient foods enjoyed by civilizations for thousands of years, brings a timeless quality to this contemporary recipe.

Ingredients

2 lb (907 g) fresh asparagus
6 cups mixed salad greens
3 large california avocados, peeled and sliced
1 cup cherry tomatoes, halved
0.25 cup chopped purple onion
oregano vinaigrette

How to prepare

Snap off the tough ends of the asparagus. Place the asparagus in boiling water and let it stand for 2 minutes. Drain and let it cool.
Arrange the salad greens on individual plates and top them evenly with asparagus, avocado, tomato, and onion. Drizzle with oregano vinaigrette.
This recipe makes 6 servings.
For the oregano vinaigrette:
Use 0.25 cup of fresh lemon juice.
Use 1 garlic clove.
Use 1 tbsp of drained capers.
Use a cup of loosely packed oregano leaves.
Use 0.5 cup of olive oil.
Process the first 4 ingredients in a blender until smooth, stopping to scrape down the sides. Then, turn the blender on high and gradually add the oil in a slow, steady stream. Chill if desired. This will make about 0.67 cup of vinaigrette.

Variations

For a twist on the classic recipe, consider adding grilled chicken, shrimp, or tofu for extra protein. For a burst of sweetness, throw in some sliced strawberries or oranges. If you prefer a crunch, sprinkle some toasted almonds or walnuts on top.

Cooking Tips & Tricks

To ensure the best flavor and texture, select firm yet ripe avocados. A gentle squeeze should yield a slight give. For the asparagus, look for bright green stalks with tightly closed tips. Blanching the asparagus briefly keeps it vibrant and crisp. To maintain the bright green color, you can shock it in ice water immediately after boiling. When preparing the vinaigrette, emulsify the oil slowly to achieve a smooth and creamy consistency.

Serving Suggestions

This salad is perfect as a standalone meal for lunch or a light dinner. It can also serve as an elegant side dish for grilled meats or fish. For a complete meal, consider pairing it with a whole grain like quinoa or farro for added fiber and protein.

Cooking Techniques

The key technique in this recipe is blanching the asparagus, which enhances its color and texture. Emulsifying the vinaigrette is another crucial technique, ensuring a smooth and flavorful dressing that perfectly coats the salad ingredients.

Ingredient Substitutions

If asparagus is not in season, green beans make an excellent substitute. Arugula or spinach can replace mixed salad greens for a different flavor profile. For those who prefer a different dressing, a balsamic reduction or a citrus vinaigrette can be used instead of the oregano vinaigrette.

Make Ahead Tips

The vinaigrette can be prepared in advance and stored in the refrigerator for up to a week. The asparagus can also be blanched ahead of time and kept in the fridge until ready to assemble the salad. However, it's best to slice the avocados and assemble the salad just before serving to ensure freshness.

Presentation Ideas

Serve the salad on a large platter for a family-style meal or in individual bowls for a more formal presentation. Garnish with edible flowers or fresh herbs for an extra touch of elegance.

Pairing Recommendations

This salad pairs beautifully with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio. For a non-alcoholic option, a sparkling water with a squeeze of lemon complements the flavors of the salad perfectly.

Storage and Reheating Instructions

It's best to enjoy the Avocado-Asparagus Salad fresh. However, if you have leftovers, store them in an airtight container in the refrigerator for up to one day. Note that the avocados may brown, and the salad greens may wilt upon storage. This salad does not require reheating.

Nutrition Information

Calories per serving

A serving of Avocado-Asparagus Salad contains approximately 250 calories. The majority of these calories come from the healthy fats in the avocados and olive oil, making it a nutrient-dense option that provides sustained energy.

Carbohydrates

This salad is relatively low in carbohydrates, making it an excellent choice for those monitoring their intake. The primary sources of carbs in this dish come from the asparagus, avocados, and cherry tomatoes. A serving contains approximately 15 grams of carbohydrates, most of which are from dietary fiber, contributing to digestive health and satiety.

Fats

The Avocado-Asparagus Salad is rich in healthy fats, primarily from the avocados and olive oil used in the vinaigrette. These are predominantly monounsaturated fats, known for their heart-healthy benefits. A serving of this salad contains about 22 grams of fat, contributing to its creamy texture and satisfying nature.

Proteins

While not high in protein, this salad offers a modest amount, approximately 4 grams per serving, mainly from the asparagus and avocados. For those looking to increase the protein content, adding grilled chicken, shrimp, or tofu can make it a more protein-rich meal.

Vitamins and minerals

This salad is a powerhouse of vitamins and minerals. Asparagus is rich in vitamin K, folate, and copper. Avocados contribute significantly to the intake of vitamin K, folate, vitamin E, potassium, and vitamin C. Cherry tomatoes add vitamin C and lycopene, an antioxidant. Together, these ingredients make the salad not only a delicious meal but also a nutritional one.

Alergens

This recipe is naturally free from most common allergens, including gluten, dairy, nuts, and soy, making it suitable for a wide range of dietary preferences and restrictions. However, those with specific food sensitivities should always check individual ingredient labels.

Summary

Overall, the Avocado-Asparagus Salad is a nutritious choice, offering a good balance of healthy fats, fiber, vitamins, and minerals. It's low in carbohydrates and calories, making it an excellent option for those looking to maintain or lose weight while still enjoying a satisfying and flavorful meal.

Summary

The Avocado-Asparagus Salad is a testament to the beauty of combining simple, fresh ingredients. It's a dish that not only delights the taste buds but also provides numerous health benefits. With its easy preparation and versatile nature, it's sure to become a staple in your culinary repertoire.

How did I get this recipe?

I remember the sense of anticipation I felt when I first saw this recipe for Avocado-Asparagus Salad. It was a warm summer day, and I was visiting my friend Margaret for our weekly coffee and baking session. As I walked into her kitchen, I could smell the fresh herbs and vegetables she had laid out on the counter. Margaret was known for her delicious and inventive salads, and I knew I was in for a treat.

As we chatted and sipped on our coffee, Margaret started to prepare the salad. She began by blanching the asparagus in boiling water for just a few minutes until it turned bright green and tender-crisp. Then she quickly plunged it into ice water to stop the cooking process and retain its vibrant color. As she chopped the asparagus into bite-sized pieces, she explained to me that this step was crucial for maintaining the asparagus's crisp texture and bright flavor.

Next, Margaret sliced open a ripe avocado and expertly removed the pit. She carefully scooped out the creamy flesh and added it to a large mixing bowl. She then drizzled the avocado with a squeeze of fresh lemon juice to prevent it from browning and enhance its natural buttery taste. Watching her work with such precision and care, I couldn't help but feel inspired to try my hand at making this salad myself.

As Margaret continued to assemble the salad, she added in diced red onion, chopped cherry tomatoes, and a handful of fresh herbs from her garden. She tossed everything together with a light and tangy vinaigrette made with olive oil, balsamic vinegar, Dijon mustard, and a pinch of salt and pepper. The colors and aromas of the salad were simply irresistible, and I couldn't wait to dig in.

When Margaret finally plated the salad and passed me a fork, I took my first bite and was immediately transported to flavor heaven. The creamy avocado paired perfectly with the crisp asparagus, while the zesty vinaigrette added a bright and tangy finish. Each bite was a symphony of textures and tastes, and I savored every mouthful.

After finishing our meal, Margaret shared the recipe with me, along with some tips and tricks she had picked up over the years. She told me that the key to a successful Avocado-Asparagus Salad was using the freshest ingredients possible and being mindful of the balance of flavors and textures. She also encouraged me to experiment with different herbs and vegetables to make the salad my own.

From that day on, I made it a point to include Avocado-Asparagus Salad in my regular rotation of recipes. I loved how versatile and customizable it was, allowing me to showcase the best produce of each season. Whether I was serving it as a light lunch on a hot summer day or as a side dish at a family barbecue, this salad never failed to impress.

Over the years, I shared the recipe with friends and family members who marveled at its simplicity and deliciousness. I even taught my grandchildren how to make it, passing down the tradition of flavorful and wholesome cooking to the next generation. As I look back on that fateful day in Margaret's kitchen, I can't help but feel grateful for the joy and inspiration that this Avocado-Asparagus Salad has brought into my life.

And so, as I prepare to make it once again for a family gathering, I can't help but smile at the memories and experiences that have shaped my love for cooking and sharing good food with the ones I hold dear. The recipe for Avocado-Asparagus Salad may have come from a simple afternoon with a friend, but its impact on my life has been truly profound. And for that, I am forever grateful.