Mediterranean Asparagus & Olive Salad
This is the salad I make when I want something bright that eats like a meal. Asparagus gets a fast blanch so it stays green and crisp, the way it looks in the photo, then it goes into a bowl with tomatoes, Kalamata olives, red onion, and yellow pepper. Feta goes over the top last, which is the white crumble you see.
The dressing is the point. Olive oil, lemon, and herbs coat everything and pool a little at the bottom of the plate. It should look glossy, not dry. Toss it gently. The tomatoes are soft and the asparagus is not.
It feeds four as a side, two as a lunch. Serve it right away or after 20 minutes in the fridge. It gets better as the dressing soaks in, and it holds for a day.
Why You'll Love This
Looks like the photo: green asparagus, olives, tomatoes, feta.
Anti-inflammatory and Mediterranean.
No oven. One pot of water, one bowl.
Anti-Inflammatory & Mediterranean Recipes
Mediterranean Asparagus & Olive Salad
- Prep10 min
- Cook5 min
- Total15 min
- Servings4 servings
- Calories210 kcal
Ingredients
Instructions
- Bring a pot of salted water to a boil. Add the asparagus and blanch 2 to 3 minutes, until bright green and crisp-tender. Drain and run under cold water to stop the cooking.
- Whisk the olive oil, lemon juice, garlic, oregano, salt, and pepper in a small bowl.
- Add the asparagus, tomatoes, olives, red onion, and yellow pepper to a large bowl. Pour over the dressing and toss gently.
- Scatter the feta over the top. Taste and add more lemon or salt if it needs it. Serve right away or chilled.
Notes & Tips
- Cold water after blanching. It locks the green color and stops the asparagus from going soft.
- Cut the asparagus into thirds. Long spears are awkward to toss and eat.
- Toss gently. The feta is meant to sit on top, not turn the dressing pink and cloudy.
- Slice the onion thin. Thick slices take over the bowl.
- Nutrition: Per serving (1/4 of the salad). Estimate.
- Nutrition: Net carbohydrates: 7g
- Fridge: 2 days in a sealed container. The asparagus stays crisp.
- Best within a day. The onion softens and the feta melts into the dressing over time.
- Nutrition is an estimate from asparagus, vegetables, olives, feta, olive oil, and lemon. Brands and feta amounts vary.
- The Secret to Crisp Asparagus
- A short blanch and an ice-cold stop. The asparagus in the photo is bright green because it cooked for two minutes and then went straight under cold water. Blanching too long is what turns it olive-green and limp. You want it to bend, not break, with a snap left in the middle.
Variations & serving ideas
- No asparagus: green beans, blanched the same way.
- No feta: crumbled goat cheese, or skip it for dairy-free.
- No Kalamata: green Castelvetrano olives, halved.
- Heartier: add a can of drained chickpeas. It turns it into lunch.
- Extra green: fold in a handful of chopped parsley or mint.
Nutrition Facts
Per serving · makes 4 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 210 kcal |
| Total fat | 18 g |
| Sodium | 480 mg |
| Total carbohydrate | 10 g |
| Fibre | 3 g |
| Protein | 5 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Can I roast the asparagus instead?
Yes. Toss with a little olive oil and salt, roast at 425°F (220°C) for 8 to 10 minutes, then cool slightly before tossing. You lose the bright green, but you gain a deeper flavor.
Can I make it ahead?
Yes, up to a day. Keep the feta separate and add it before serving. Dress it at the start. The vegetables drink up the lemon and taste better for it.
Is this filling enough for lunch?
On its own it is light. Add chickpeas, a grilled chicken breast, or a can of tuna and it becomes a full lunch bowl.
More questions about this recipe
How long does it take to make Mediterranean Asparagus & Olive Salad?
About 15 minutes in total: 10 minutes of prep and 5 minutes of cooking.
What ingredients do I need for Mediterranean Asparagus & Olive Salad?
The key ingredients include crumbled feta, asparagus, cherry tomatoes, red onion, yellow bell pepper and garlic. The recipe card lists every ingredient with exact amounts.
How should I store leftovers?
Fridge: 2 days in a sealed container.
How many servings does this recipe make?
It makes 4 servings.
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