Skip to Content

NorthShore’s online source for timely health and wellness news, inspiring patient stories and tips to lead a healthy life.

Healthy You

"Everything Green" Spring Salad Recipe

Monday, April 08, 2019 9:14 AM

Start your Easter meal off right by getting your fill of fresh vegetables and herbal goodness, before you load up on your deviled eggs, Easter lamb or chocolate bunnies!

Try this light, versatile spring green salad, where you can mix and match all kinds of crunchy and creamy greens together for the perfect side dish. Choose from green peas, edamame, asparagus, mint leaves, avocado, cucumbers, broccoli, spinach, or even fresh herbs like mint leaves or parsley. The options are endless!

TIP: Having your daily dose of green vegetables can be an important part of a healthy lifestyle. They are packed with antioxidants and nutrients like vitamin A, C, E and K, fiber, calcium, potassium, magnesium, folate and iron. Leafy greens also are a great low-calorie, low-carbohydrate and low-sodium option, and contain no cholesterol. To reduce the sodium in this recipe, cut the salt in half or eliminate.

Registered Dietitian Lisa Zoberman shares this healthy recipe: 

Yield: Serves 8 (serving size: 1 cup)

Ingredients:

  • 1 ½ cups frozen green peas
  • 1 lb asparagus, trimmed and cut diagonally into 2 1/2-inch pieces (4 cups)
  • 2 cups edamame (optional for more protein)
  • 12 ounces sugar snap peas, trimmed (about 4 cups)
  • 4 ounces pea tendrils, pea shoots or watercress (about 5 cups)
  • ½ cup fresh mint leaves, torn
  • ½ cup fresh parsley, torn
  • 1 firm, ripe avocado, cubed

Dressing:

  • 3 tbsp shallots, minced
  • 3 tbsp extra-virgin olive oil
  • 1 ½ tsp lemon rind, grated
  • 2 tbsp fresh lemon juice
  • 1 tbsp Dijon mustard
  • ¾ tsp kosher salt
  • ½ tsp freshly ground black pepper

Directions:

1. Bring a large Dutch oven filled with water to a boil over high. Add green peas, asparagus and sugar snap peas; blanch in boiling water until crisp-tender, about 3 minutes. Drain and rinse well with cold water.

2. Whisk together shallots, oil, rind, juice, mustard, salt, and pepper in a large bowl. Add blanched vegetables; toss well to coat. Add pea tendrils, parsley leaves, mint leaves, cubed avocado, and if desired, the edamame.

3. Gently toss to combine.

Nutritional Information:

Calories: 137**
Fat: 7.9g
Sat fat: 1.1g
Mono fat: 5.4g
Poly fat: 0.9g
Protein: 5g
Carbohydrate: 14g
Fiber: 6g
Cholesterol: 0.0mg
Iron: 3mg (**Nutritional information does not contain edamame, which is optional).

Recipe adapted from CookingLight.com's All the Green Things Salad.