A bright tempting salad combining peppery arugula, tender-crisp asparagus, nutty Parmesan, and a zesty lemon dressing. It makes a refreshing light lunch, side dish, or starter and is particularly suitable for a lower-carbohydrate eating pattern.
Ingredients (2 Servings)
For Salad
- 3 cups fresh arugula (about 60 g)
- 200 g fresh asparagus, trimmed and cut into 2-inch pieces
- ¼ cup Parmesan cheese, shaved or finely grated (about 20 g)
- ¼ cup cherry tomatoes, halved
- 1 tbsp sliced almonds or toasted pine nuts (optional)
For Dressing
- 1½ tbsp extra-virgin olive oil
- 1 tbsp fresh lemon juice
- 1 tsp Dijon mustard
- ½ tsp minced garlic
- ¼ tsp freshly ground black pepper
- Small pinch of salt
Step-by-Step Instructions
Step 1: Prepare the asparagus:
- Trim the woody ends and cut the asparagus into bite-sized pieces.
Step 2: Blanch the asparagus:
- Bring a pot of water to a boil. Add the asparagus and cook for 2–3 minutes, until bright green and just tender. Immediately transfer it to ice-cold water to stop the cooking. Drain well.
Step 3: Make the dressing:
- Whisk together olive oil, lemon juice, Dijon mustard, garlic, black pepper, and salt until lightly emulsified.
Step 4: Assemble the salad:
- Place the arugula in a large bowl. Add the cooled asparagus and cherry tomatoes.
Step 5: Add Parmesan:
- Gently fold in the crumbled feta cheese.
Step 6: Dress and Serve:
- Drizzle with the lemon dressing and gently toss just before serving. Finish with a little extra Parmesan and freshly cracked black pepper.
Nutritional Information (Per Serving) (Approximate Values)
- Calories: ~ 200 kcal
- Protein: 9 g
- Carbohydrates: 8 g
- Fats: 16 g
- Fiber: 3 g
Nutrition values are estimates and can vary depending on the exact ingredients and brands used.
Glycemic Index (GI) Considerations
- This salad should have a low glycemic impact because it is built primarily around non-starchy vegetables, leafy greens, Parmesan, olive oil, and protein/fat. Asparagus and arugula provide fiber while the dressing contains no added sugar.
Portion Control Tips
- Light side: ½ recipe per person.
- Measure olive oil rather than pouring freely—it is nutritious but calorie-dense.
- Keep Parmesan around 20 g per serving to maintain the balance between flavor and calories.
- If adding nuts, limit them to about 1 tablespoon per serving.
