So lush in health-hiking nutrients and fresh flavours, this vividly green dish is perfect for moving away from heavier winter fare into lighter dishes that are a harbinger of warmer, greener days ahead. Left to darken in a frying pan, shallots transform from pungent to deliciously sweet, making them an inspiring salad topping.
Asparagus, Edamame, and Pea Salad
Ingredients
- 2 Tbsp + 2 tsp (40 mL) grapeseed or sunflower oil
- Salt, to taste
- 1/2 cup (125 mL) thinly sliced shallots
- 1 bunch asparagus
- 2 garlic cloves, minced
- 1 cup (250 mL) frozen shelled organic edamame
- 1 cup (250 mL) fresh shelled peas or frozen peas, thawed
- 2 Tbsp (30 mL) extra-virgin olive oil or camelina oil
- 1 Tbsp (15 mL) fresh lemon juice
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) black pepper
- 1/3 cup (80 mL) chopped parsley
- 1/4 cup (60 mL) crumbled feta cheese (optional)
- 2 Tbsp (30 mL) unsalted pistachios
Nutrition
Per serving:
- calories317
- protein14g
- fat22g
- saturated fat3g
- trans fat0g
- carbohydrates20g
- sugars5g
- fibre7g
- sodium189mg
Directions
01
Heat 2 Tbsp (30 mL) grapeseed oil in skillet over medium heat. Add shallots, reduce heat to medium-low, and cook, stirring often, until darkened, about 15 minutes. Remove shallots from pan and place on paper towel-lined plate or cutting board to cool.
02
Preheat oven to 400 F (200 C) and line baking sheet with parchment paper. Toss asparagus with 2 tsp (10 mL) grapeseed oil and a couple pinches of salt. Place on baking sheet and sprinkle on garlic. Roast for 10 minutesu2014more or less, depending on how thick spears areu2014until asparagus are lightly browned and tender.
03
Cook edamame in medium saucepan of boiling salted water until tender, about 4 minutes. Remove using slotted spoon and set aside. Return water in saucepan to a boil; add peas and cook until just tender, about 3 minutes (do not cook frozen peas). Whisk together olive or camelina oil, lemon juice, salt, and black pepper.
04
To serve, place asparagus, edamame, peas, and parsley on serving platter. Drizzle on dressing and then top with feta (if using), pistachios, and shallots.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Greek Turkey Burger Bites
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
Italian Portobello Mushroom Burger with Artichoke Tapenade
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Asian Shrimp Burger with Bean Sprout Slaw and Fresh Mango
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
Jamaican Jerk Pork Sliders with Grilled Pineapple and Tangy Slaw
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.