Most salad dressings have very little in the way of nutrients (and usually quite a bit of fat and calories). In this easy, 3-step asparagus side salad, we boost the fiber and nutrients of the tomato-lemon vinaigrette by adding bell peppers, carrot, cucumber, and onion. Serving suggestion: In addition to serving this as a side salad, this would make a nice starter for a multicourse meal.
- ¼ cup tomato juice*
- 3 tablespoons fresh lemon juice
- 1 tablespoon olive oil
- 2 teaspoons red wine vinegar
- ¼ teaspoon salt
- ½ teaspoon black pepper
- 2 large red bell peppers, finely diced
- ½ cup shredded carrot
- 1 small cucumber, peeled, seeded, and diced
- ¼ cup finely chopped sweet onion, such as Vidalia
- 2 pounds asparagus
- In a medium bowl, whisk together the tomato juice, lemon juice, oil, vinegar, salt, and black pepper. Add the bell peppers, carrot, cucumber, and onion, and stir to combine. Cover and let stand at room temperature for at least 15 minutes to blend the flavors.
- In a vegetable steamer, steam the asparagus until crisp-tender, about 4 minutes.
- Arrange the asparagus on a serving platter. Spoon the vegetable dressing over the asparagus. Serve at room temperature or chilled.
Makes 6 servings; per serving: 65 calories, 2.5g total fat (0 saturated), 0mg cholesterol, 3g dietary fiber, 10g carbohydrate, 3g protein, 150mg sodium
From The Wellness Kitchen
Asparagus is in season in much of the country in the months of April, May, and June, so now is a good time to take advantage of locally grown fresh stalks. (The rest of the year, your asparagus will be imported at higher cost and with higher environmental impact.) You can find out the peak months in your state in this seasonal food guide.
When buying asparagus, look for firm, not wilted, stalks with dark green or purplish closed tips. Before preparing, snap off the woody ends and save them to use in stocks and soups.
Asparagus is a good source of fiber, B vitamins (notably folate), vitamin C, vitamin K, and iron, as well as flavonoids, glutathione, and other potentially healthful phytochemicals. In addition to the usual green variety, you may be able to find purple and white asparagus in some markets.
