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Asparagus, tomato and feta salad recipe

Asparagus, tomato and feta salad recipe

  • Recipes
  • Dish type
  • Salad
  • Vegetable salad
  • Asparagus salad

This is a fresh salad with a light dressing inspired by Mediterranean and Asian flavours.

44 people made this

IngredientsServes: 5

  • 125ml rice vinegar
  • 1 tablespoon caster sugar
  • 1 teaspoon sea salt
  • 1/2 teaspoon sesame oil
  • 2 tablespoons olive oil
  • 350g asparagus - cut into 2.5cm pieces, cooked and drained
  • 100g crumbled feta
  • 1 large tomato, diced
  • 1 spring onion, diced
  • 2 tablespoons chopped fresh coriander

MethodPrep:15min ›Cook:5min ›Extra time:1hr › Ready in:1hr20min

  1. Whisk together the rice vinegar, caster sugar, sea salt, sesame oil and olive oil in the bottom of a salad bowl. Add the asparagus, feta, tomato, spring onion and coriander to the bowl with the dressing; toss to coat. Cover and refrigerate for 1 hour before serving.

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Reviews & ratingsAverage global rating:(56)

Reviews in English (47)

by slim2none

Made this as a side to last night's dinner and it's definetely a keeper. A delicious mix of flavors. I agree with most - to half the first 5 ingredients for the dressing - but no other changes are necessary. Deserves all 5 stars!-26 Jun 2010

by Holly

My husband sauteed the asparagus in olive oil with two cloves of garlic and that was fantastic. I didn't have any feta so my family used shredded cheddar and that worked fine although I can't wait to try it with feta. And, I hate cilantro so I didn't like the flavor it gave the dish. So, next time and oh yeah... there will be a next time, I'll leave out the cilantro.-21 Sep 2009

Asparagus Salad with Feta, Tomatoes, Walnuts and Balsamic Vinaigrette

If you&rsquove never had asparagus salad, or if the concept of chilled asparagus is foreign to you, you aren&rsquot alone.

My mother first introduced me to her asparagus salad this year and I fell in love. I&rsquove always enjoyed cooked asparagus, as long as it isn&rsquot mushy (the worst!). My version is tweaked from hers and dressed up a little.

I&rsquove served asparagus roasted with blue cheese, sauteed with Parmesan cheese, and steamed with butter and lemon. It has featured in many of my meal preps over the years.

However, now that I know I can put it in a chilled salad that I don&rsquot have to re-heat and risk it getting soggy, I&rsquom super happy.

There are a few tricks to preparing the asparagus perfectly so that it&rsquos nice and crispy-tender and flavourful for salad like this which I&rsquoll show you below.

The other key component to this salad is the vinaigrette. It is made with sweet-tart balsamic vinegar and reduced slightly so that it provides a thick, not watery dressing to cling to all of the salad components. You can certainly used a bottled balsamic dressing here, but I think the homemade version is worth the effort!

Check out this list of 45 Healthy Homemade Salad Dressings for more salad inspiration!

Cold Asparagus Salad with Feta, Tomatoes & Slivered Almonds

There are tons of healthy meal prep lunch ideas out there featuring the simplest of veggie-packed dishes: salads. But, what if (like me) you don’t like eating a bunch of leaves? Luckily, you can still reap loads of nutritional benefits from a salad without the leaves—like this cold asparagus salad with feta cheese!

Salads can be great healthy lunches for work or cold lunches to take on-the-go, but they’re not doing you any good if you don’t want to keep eating them. Yes, leafy greens are some of the most nutrient-dense foods on the planet. But, if you don’t like them or want to eat them, you won’t keep eating them!

Plus, leafy greens aren’t the only nutritious vegetable options that can make up a salad base. In fact, this asparagus salad is rich in many of the same superfood nutrients that leafy greens contain, like vitamin K, vitamin A, and folate. Asparagus may not be as rich in these nutrients as spinach or kale, but some is certainly better than none!

So, rather than ditching salads and their veggie-licious goodness altogether, try getting creative with new ingredients, flavors, and textures. Really, you can make ANY veggie dish more enticing by pairing it with a meal that you love. I originally crafted this cold asparagus salad as part of my grilled chicken BBQ meal prep bowls—I highly recommend giving them a try!

Healthy Aldi Meal Prep for the Week & Haul!

Crafting Cold Salads that You Actually Enjoy

In this cold asparagus salad recipe, I’ve ditched the leaves in favor of a tastier, crunchier veggie as the main ingredient. By blanching raw asparagus for just a few minutes, it becomes more palatable, less bitter, and still maintains that satisfying crunch! Making for a much heartier salad that’s actually fun to eat.

Simply chop fresh asparagus and blanch in boiling water for a few minutes, until vibrant green. Using a slotted spoon, transfer asparagus to an ice bath for another few minutes — and that’s it! Allow to dry slightly or pat dry with clean towels before tossing together your crave-ably crunchy cold asparagus salad.

Don’t underestimate the power of a cold vegetable salad that gives you something to chew on. It’s hard to feel satisfied after you’ve only eaten a bowlful of leaves! Combined with the sweet and tangy grape tomatoes, the rich, salty bite of feta cheese, and the added nutty crunch from the almonds, this asparagus salad is chock-full of scrumptious flavors and textures.

And, you don’t even need a complicated dressing! Just a bit of olive oil and lemon juice get the job done, bringing out all of the yummy, natural flavors in your cold salad. It’s great to pack as a part of a healthy work lunch or to serve as a side dish with dinner. Or include it in your next weekly meal prep so you’ve always got a tasty, wholesome veggie dish on-hand!

Plus, asparagus is a great ingredient to include in a cheap healthy meal prep because it’s actually very affordable. When I made this cold asparagus salad recipe, I was able to get an entire pound of asparagus for just $2.99!

Asparagus Nutrition & Benefits

Although it doesn’t get much of the superfood spotlight, asparagus is actually an extremely nutrient-dense vegetable. It’s low in calories per gram, but still rich in wholesome nutrients! Compared to 1 cup of spinach with 7 calories and 1g protein, 1 cup of raw asparagus contains only 27 calories and 3g of plant-based protein.

Spinach is known for its rich content of bone-building vitamin K, and vitamin A for immune system and vision health. But, in 1 cup of raw asparagus, you also get 70% of your daily recommended vitamin K and 20% of your vitamin A! That’s not quite as impressive as spinach, but it’s still one of the best non-leafy-green sources of these essential nutrients.

And, 1 cup of asparagus actually contains a bit more folate than spinach! Folate is a crucial B vitamin for energy production and growth, and it’s especially important for pregnant women. So, if you’re not into eating leaves, don’t fret! Options like this cold asparagus salad still offer an incredible smorgasbord of nutrients.

Cherry Tomato, Asparagus, and Avocado Salad Topped with Basil and Feta

I wanted to make a nice salad to go with the pork chops I was making for dinner. Instead of a regular salad, using lettuce, I decided to make the main components of the salad the tomatoes, asparagus, and avocado. I made a tangy vinaigrette to toss with the veggies then topped it with freshly torn basil and a sprinkling of feta cheese. This was a HUGE hit with all of us. Even my kids, who don’t care for asparagus, gobbled it up. I love that!

Side Note: I make my vinaigrettes very tangy and flavorful. If you like a more traditional vinaigrette, then add more canola or olive oil to the mixture.

Combine the canola oil, olive oil, seasoned rice vinegar, red wine vinegar, Dijon mustard, sugar, garlic, sea salt and freshly cracked pepper, to taste, together in a small bowl whisk until well combined. Set aside for the flavors to mingle.

Remove the wooden ends from the asparagus then cut them into thirds. Boil a small pot of water, add the asparagus, then cook for 1 minute or until crisp-tender. Drain from the hot water and place into a bowl of ice water for 30 seconds. Remove from the water and place on a paper towel to drain.

Add the sliced tomatoes, asparagus, and diced avocado to a large bowl. Tear basil leaves and throw into the bowl. Drizzle with the vinaigrette, to taste (you may not need it all), then toss to coat evenly. Sprinkle with feta cheese. Serve. Enjoy.

Nice 'n Lite

1 pound bow tie pasta, boiled and drained
1 pound asparagus
1/2 teaspoon salt
1 cup pitted Kalamata olives or large pitted black olives
1 1/2 cups of fresh grape tomatoes, cut in half
1/2 cup dried sundried tomatoes, packed in oil
1/4 cup chopped fresh parsley
1 packet of Good Seasons Italian Salad Dressing
1/4 cup of white wine vinegar
1 tablespoon lemon juice
1/2 cup of olive oil
1/2 cup crumbled feta or shredded Parmesan cheese (optional)

Trim the ends of the asparagus and cut it into 1 inch pieces. Boil water and add salt. Plunge asparagus into boiling water and cook for 1 to 2 minutes. Remove asparagus with a slotted spoon, place in ice water to stop the cooking. Remove from water and pat dry.

In a large bowl whisk, or in a jar shake together vinegar, lemon juice, seasoning packet, and oil. Place pasta in a large bowl with asparagus, olives, sundried tomatoes, and parsley. Drizzle dressing over the top and gently toss to coat. Refrigerate until ready to serve. Sprinkle cheese on top before serving.

What is the Difference Between a Frittata and a Quiche?

One of the most common questions I receive when I post a frittata recipe is someone wondering about the difference between frittatas and quiche. Generally speaking, a frittata is basically a quiche without a crust. Both are egg dishes that are made with an egg custard that uses eggs and milk to create a fluffy baked egg dish. They also both normally contain savory ingredients like vegetables, meat, cheese, and fresh herbs. So if it has a crust, it is a quiche and if it doesn't, feel comfortable calling it a frittata.

Asparagus, Tomato, Avocado Salad with Feta

This salad was a way for me to use up a little leftover asparagus I had on hand. I blanched the spears for a minute then plunged them into ice water to preserve the green color and to stop the cooking process. I tossed the asparagus with halved yellow and red cherry tomatoes, some diced avocado, crushed red pepper flakes, feta cheese, and some Fran’s Vinaigrette (my house salad dressing). The flavors combined nicely together and I loved the spicy kick the crushed red peppers gave to this fresh and tasty salad. It paired nicely with the Oven Roasted Corn on the Cob with Garlic Butter and the Herb, Lemon, and Garlic Chicken Thighs.

Remove the wooden ends from the asparagus then cut them into thirds. Boil a small pot of water, add the asparagus, then cook for 1 minute or until crisp-tender. Drain from the hot water and place into a bowl of ice water for 30 seconds. Remove from the water and place on a paper towel to drain.

Add the asparagus, sliced tomatoes, diced avocado, and crushed red pepper flakes to a large bowl. Drizzle with the vinaigrette, to taste, then toss gently to coat evenly. Sprinkle the top with feta cheese and season with sea salt and freshly cracked pepper, to taste. Serve immediately. Enjoy.

Asparagus Salad with Feta Recipe

Schedule your weekly meals and get auto-generated shopping lists.

  • 2 bunches fresh asparagus
  • 1 garlic clove minced
  • 1 shallot minced
  • 1 tbsp balsamic vinegar
  • 2 tbsp white vinegar
  • 2 tbsp grainy mustard
  • olive oil
  • pinch salt
  • pinch pepper
  • 2 tomatoes chopped
  • crumbled feta


  • 2 bunches fresh asparagusshopping list
  • 1 garlicclove minced shopping list
  • 1 shallot minced shopping list
  • 1 tbsp balsamic vinegarshopping list
  • 2 tbsp white vinegarshopping list
  • 2 tbsp grainy mustardshopping listshopping list
  • pinch saltshopping list
  • pinch peppershopping list
  • 2 tomatoes chopped shopping list
  • crumbled fetashopping list

How to make it

  • trim and steam asparagus until tender yet crisp, cool
  • wisk together next 8 ingredients
  • cut asparagus into 1 inch lengths, toss with chopped tomatoes, drizzle vinagrette over top and mix well, crumble feta over top
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The Cook

The Rating

This recipe is as delicious as it looks. The timing could not be more perfect, it is asparagus season yahoo and I happen to have some . You have my 5 fork rating.

This recipe is as delicious as it looks. The timing could not be more perfect, it is asparagus season yahoo and I happen to have some . You have my 5 fork rating.

You have my 5 as well. Asparagus and feta cheese an unbeatble combination. Great post. You hav emy 5.

Shaved Asparagus Salad

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Shaved salads are a simple way to showcase the best of farmers’ market vegetables. Thinly slice vegetables using a vegetable peeler, toss them in a lemony vinaigrette, and top with salty cheese, like Parmesan, and nuts. This shaved asparagus salad showcases the best of early spring—serve it beside a simple Leg of Lamb or our Salmon Fillet recipe.

This salad was featured as part of our Easter Dinner Dishes photo gallery.


  1. 1 Combine the lemon zest, lemon juice, vinegar, shallot, and a pinch each of salt and pepper in a small bowl. Let sit for 15 minutes.
  2. 2 Meanwhile, toast the pine nuts in a medium frying pan over medium heat, stirring often, until golden brown, about 5 minutes. Remove to a small bowl to cool.
  3. 3 Using a vegetable peeler, thinly slice the asparagus lengthwise into strips and place in a large bowl. (If you have trouble peeling the final portion of an asparagus spear, prop the spear up on the flat wooden handle of a spatula or spoon. This will raise it just high enough to allow the peeler to move freely.)
  4. 4 Whisk the olive oil into the lemon-vinegar mixture in a thin and steady stream. Taste and season the dressing with salt and pepper as needed.
  5. 5 Add the cooled pine nuts, dressing, half of the Parmesan, and all of the parsley to the asparagus and toss with your hands to combine. Taste and season with salt and pepper. Let sit at least 10 minutes before serving. Serve topped with the remaining Parmesan cheese slices.

Asparagus Greek Chopped Salad

It was such a busy week for me. I had lots of things to do, organize and prepare the house before my mom arrived from Brazil. We’re having her over for 3 weeks and I’m so happy with that. It’s wonderful to be close to our family, especially when they live so far away. My son Thomas is enjoying her a lot. They play together all day and of course she loves being with him too. My mom doesn’t have the chance to be with him often since we live in two different countries.

She is helping me a lot with Thomas and I’m having more time to work. Not only work, but cooking too. I actually don’t need a lot of time to cook because I’m always making easy and quick meals like this Asparagus Greek Chopped Salad. But it’s always good to have free time to cook, right?

Asparagus is a fresh veggie great to cook during spring and summer. I love the crisp stalks and how well it goes with almost everything you pair with. This is such a versatile veggie and it’s delicious with salads and pasta too. I put it in everything like my Parmesan Lemon Asparagus Skillet and Quinoa Salad with Roasted Asparagus!

I roasted my asparagus because it goes really well with Greek salad! I have to admit that Greek salads are definitely one of my favourite go-to salad recipes for summer (like this Quinoa Greek Salad and Greek Chicken Salad Bowls). There is just something about the combo of feta cheese, olives, tomatoes, and cucumbers that makes it a great side dish. Or you can enjoy this asparagus Greek chopped salad as a light meal with some good protein like chicken and salmon.

The dressing is light, bright and tangy with lemon juice, olive oil, garlic, salt and pepper. And it is so good with the salty Kalamata olives and feta cheese. Yummy!

Serve this up with my Quick Easy Fruit Salad Recipe for a refreshing summer treat!