Quinoa, Asparagus, and Feta Salad Recipe

Cook Time: 15 minutes

This refreshing and nutrient-packed salad combines quinoa, tender asparagus, feta cheese, and toasted almonds, all drizzled with a zesty lemon dressing. It's perfect as a light meal or a side dish. Here's how to make it:

Ingredients

Salad:

• 1 cups water
• cup quinoa
• teaspoon salt
• 1 bunch fresh asparagus, trimmed and cut into 1 -inch pieces
• 4 ounces crumbled feta cheese
• cup toasted slivered almonds
• 2 green onions, thinly sliced (or to taste)
• 2 tablespoons chopped fresh parsley
• 1 teaspoon chopped fresh thyme
• 1 lemon, zested

Dressing:

• cup lemon juice
• 2 tablespoons olive oil
• 1 tablespoon honey
• 1 clove garlic, minced
• 1 teaspoons Dijon mustard
• Freshly ground black pepper to taste

Directions

1. Cook the quinoa: Pour 1 cups water into a saucepan and bring it to a boil. Add the quinoa and salt, stir, cover with a lid, and reduce the heat to low. Simmer for 10-15 minutes until the quinoa is tender. Remove from heat, let it rest for 5 minutes, then transfer the quinoa to a bowl and allow it to cool.
2. Blanch the asparagus: Bring a large pot of lightly salted water to a boil. Add the asparagus and cook for 2-3 minutes, just until tender but still crisp. Drain in a colander, then immediately plunge the asparagus into a bowl of ice water to stop the cooking process. After a few minutes, drain the asparagus again.
3. Assemble the salad: In the bowl with cooled quinoa, add the blanched asparagus, crumbled feta cheese, toasted slivered almonds, sliced green onions, parsley, thyme, and lemon zest. Gently toss to combine.
4. Prepare the dressing: In a small bowl, whisk together lemon juice, olive oil, honey, minced garlic, Dijon mustard, and freshly ground black pepper until the dressing is smooth and emulsified.
5. Combine the salad and dressing: Pour the dressing over the quinoa mixture and gently toss everything together until evenly coated.

Nutrition Facts (per serving)

Nutrition	Amount
Calories	238
Total Fat	13g (17% Daily Value)
Saturated Fat	4g (19% Daily Value)
Cholesterol	17mg (6% Daily Value)
Sodium	346mg (15% Daily Value)
Total Carbohydrate	23g (9% Daily Value)
Dietary Fiber	4g (14% Daily Value)
Total Sugars	6g
Protein	9g (18% Daily Value)
Vitamin C	13mg (15% Daily Value)
Calcium	148mg (11% Daily Value)
Iron	3mg (18% Daily Value)
Potassium	364mg (8% Daily Value)

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

History of the Dish

The combination of quinoa, asparagus, and feta in a salad is a relatively modern creation, reflective of contemporary culinary trends that prioritize healthy, nutrient-dense ingredients. Quinoa, a grain native to the Andes region in South America, was cultivated for thousands of years by the Incas, who valued it as a staple food. The use of quinoa in salads became popular worldwide in the early 21st century, particularly in health-conscious circles. Asparagus, another ancient ingredient, has been consumed since the time of the Ancient Egyptians, while feta cheese is a quintessential part of Greek cuisine. This salad is a fusion of these rich, historical foods, adapted for modern tastes and lifestyles.

Regional Variations

This salad has roots in Mediterranean and North American cuisine. The use of quinoa makes it popular in the Americas, especially in North America, where quinoa has gained popularity as a gluten-free, protein-packed alternative to traditional grains. The addition of feta, a salty and creamy cheese from Greece, brings a Mediterranean flair to the dish. The asparagus component, widely consumed in Europe and North America, complements the flavors of the feta and quinoa perfectly, offering a fresh, crisp contrast to the softer grains. Regional adaptations may vary with the inclusion of local herbs or vegetables such as arugula, tomatoes, or cucumbers.

What Makes This Salad Different?

While quinoa salads are quite common, the inclusion of asparagus and feta in this recipe sets it apart from typical quinoa dishes. Asparagus adds a fresh, green crunch, while feta introduces a sharp, tangy flavor that contrasts beautifully with the mildness of quinoa. The light, lemony dressing enhances the freshness of the ingredients, making it a perfect dish for spring or summer. Unlike many quinoa salads that rely on heavier dressings or additional grains, this salad keeps things light, focusing on the quality and balance of its fresh components. The honey in the dressing adds a subtle sweetness, distinguishing this recipe from other savory grain salads.

Where is it Typically Served?

This salad is perfect for a variety of occasions. It can be served as a side dish during a casual summer barbecue, paired with grilled meats like chicken or fish. Its light yet satisfying nature also makes it an excellent choice for a healthy lunch or as part of a larger Mediterranean-inspired meal. Additionally, it works well as a vegetarian main dish when youre looking for a nutrient-rich meal that doesn't sacrifice flavor. In many restaurants, especially those focusing on fresh, seasonal ingredients, quinoa salads like this are often offered as a vibrant and healthy option.

Interesting Facts

• Quinoa is technically a seed, not a grain, but it is often treated as a grain due to its culinary uses and similar cooking methods.
• Asparagus is one of the earliest spring vegetables, and it has been cultivated for over 2,000 years. It was even considered a delicacy in Ancient Rome.
• Feta cheese is made from sheep's milk or a combination of sheep and goat milk and has been produced in Greece for centuries. It has earned Protected Designation of Origin (PDO) status within the European Union, meaning only cheese produced in certain regions of Greece can legally be labeled as "feta."
• This salad is a versatile dish that can be easily adapted to suit different dietary preferences. For example, it can be made dairy-free by replacing feta with vegan cheese or omitted entirely for a lighter option.

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