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Healthy Orange and Asparagus Salad

Prep Time 20 mins
Cook Time 5 mins
Rest Time 5 mins
Total Time 30 mins
Cooking Method: , ,
Courses: , , ,
Difficulty: Beginner
Cooking Temp: 100  C
Servings: 4
Estimated Cost: $  12
Calories: 180
Best Season: Spring, Summer
Description

This vibrant Orange and Asparagus Salad is a celebration of fresh flavors — tender asparagus, juicy orange segments, and sweet cherry tomatoes are tossed with a bright citrus dressing. It’s the perfect light meal or side dish, bursting with color and nutrition, and ready in just minutes!

Ingredients
    For the Salad:
  • 2 • cups fresh arugula (or any leafy greens)
  • 1 1 • lb fresh asparagus, trimmed and cut into 2-inch pieces
  • 2 • oranges, peeled and segmented (cut into bite-sized pieces)
  • 1 1.5 • cups mixed cherry tomatoes, halved (red, yellow, green)
    • For the Dressing:
  • 1 • tablespoon olive oil
  • 1 • tablespoon balsamic vinegar
  • 0 0.5–1 • tablespoon maple syrup
  • 0 0.5 • tablespoon soy sauce
  • 0 0.5 • tablespoon Dijon mustard
  • • Freshly ground black pepper (to taste)
  • • Sea salt (to taste)
  • • Juice of ½ lemon
Instructions
    Step 1: Blanch the Asparagus
  1. 1
    Bring a pot of lightly salted water to a boil.
  2. 2
    Add the asparagus pieces and cook for 1 minute until tender-crisp.
  3. 3
    Drain and immediately transfer to a bowl of ice water to stop the cooking.
  4. 4
    Drain again and set aside.
    5. Step 2: Prepare the Dressing
  5. 5
    In a small bowl, combine the olive oil, balsamic vinegar, maple syrup, soy sauce, Dijon mustard, black pepper, and salt.
  6. 6
    Squeeze in the lemon juice.
  7. 7
    Whisk until well combined and slightly thickened.
    8. Step 3: Assemble the Salad
  8. 8
    In a large bowl, add the arugula, asparagus, cherry tomatoes, and orange segments.
  9. 9
    Pour the dressing over the salad.
  10. 10
    Toss gently to coat all the ingredients evenly.
    11. Step 4: Serve
  11. 11
    Divide the salad into serving bowls.
  12. 12
    Garnish with extra black pepper or a sprinkle of sesame seeds if desired.
  13. 13
    Enjoy immediately!

Nutrition Facts

Servings 4

Serving Size 1 bowl (about 1.5 cups)

Amount Per Serving
Calories 180kcal
% Daily Value *
Total Fat 7g11%
Saturated Fat 1g5%
Sodium 220mg10%
Potassium 400mg12%
Total Carbohydrate 28g10%
Dietary Fiber 5g20%
Sugars 16g
Protein 4g8%
Vitamin A 1200 IU
Vitamin C 60 mg
Calcium 50 mg
Iron 1.5 mg
Vitamin E 1.5 IU
Folate 80 mcg

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

Note

💡 Tips & Swaps
• Swap arugula for baby spinach or mixed greens.
• Add nuts like toasted almonds or walnuts for crunch.
• Top with vegan feta or goat cheese for a creamy element (optional, non-vegan).
• For extra protein, add chickpeas or quinoa.

Keywords: orange asparagus salad, spring salad recipe, fresh summer salad, healthy salad with orange, easy vegan salad

💙 Why You’ll Love It
• Fresh and vibrant with seasonal produce
• Quick and easy to make — perfect for busy days
• Versatile and easily customizable
• Naturally vegan and gluten-free

Read it online: https://foodievibe.com/recipes/healthy-orange-and-asparagus-salad/
Shopie Lane
Food and Lifestyle Blogger

Hi, I’m Sophie Lane — a food lover, curious traveler, and storyteller at heart. I’m passionate about inspiring others to live healthier, happier lives through simple, nourishing meals and mindful exploration of the world.