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low-calorie with options to add more to this grain salad! www.lillieeatsandtells.com
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5 from 1 vote

Spring Asparagus and Grain Salad

The perfect fresh, Springy side for your Easter dinner, or to store in your fridge for healthy meal prep!
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Salad
Cuisine: American
Keyword: asparagus, salad, spring, spring asparagus grain salad
Servings: 3
Calories: 169kcal
Author: Lillie


  • 2 heaping cups of asparagus spears trimmed, and chopped into one-inch pieces (225 g)
  • 1 cup frozen peas 125 g
  • 1.5 cups cooked brown rice 210 grams
  • 4 radishes sliced thin (80 g)
  • Handful each of: basil mint, parsley, chopped (8 g of each or 24 total grams of herbs)
  • 2 Tbsp good grated parmesan 14 g
  • Zest and juice from one lemon 25 g juice
  • ¼-½ tsp kosher salt more to taste
  • Cracked pepper to taste


  • Heat a heavy-bottomed pan over high heat. Spray with a mist of olive oil spray and let it get hot. Trim tough ends off of asparagus and chop into one-inch pieces so that you have 225 grams of good asparagus. Add to the hot pan with a good pinch of kosher salt and cracked pepper. Cook for just two minutes, stirring a few times.
  • Add one cup of frozen peas to the hot pan and toss with the asparagus for just about 30 seconds. Turn off the heat. This should be good enough to thaw your peas. Pour into a large bowl.
  • Add cooked brown rice, sliced radishes, fresh herbs, and parmesan to your asparagus mixture. Toss well. Zest one lemon right into your bowl, then slice it in half to juice it. (I like to squeeze mine into a small bowl and then pour it into my salad through a finely slotted spoon to catch the seeds.) Add salt and pepper.  Taste and add more to your liking!
  • Enjoy! Great as a simple side salad, or of course bulked up with chicken and added greens to make it a meal!


Great doubled or tripled as a side salad for a crowd. 
I love to make this ahead and keep it in the fridge. Then when I want a LARGE green salad, I love to toss in a portion with tons of arugula, grilled chicken… and if needed, a little of my favorite sweet vinegar.  Sometimes I toss in a little hummus as a dressing as well. The grain salad makes for a great base to work with.
The portion is intentionally left light to keep the carbs low, leaving plenty of room to bulk it up with chopped grilled chicken.
To log: Search My Fitness Pal for “Lillie Eats and Tells Spring Asparagus Grain Salad”


Serving: 223g | Calories: 169kcal | Carbohydrates: 30g | Protein: 7.7g | Fat: 1.9g | Fiber: 5g