This colorful and refreshing tri-colored tomato and asparagus salad is loaded with fiber, phytonutrients, vitamins and minerals and makes a perfect party or picnic salad.

It’s May friends, and that means it’s almost Memorial Day! Have you started thinking about what will be on your party or picnic spread?

I’ve been in the kitchen tweaking traditional recipes and creating new summer salads that meet my recipe criteria – keeping the needs of my clients in mind, too! That means salads that are delicious, nutritious and colorful.

When it comes to food choices, taste always trumps, then comes presentation. No one wants to eat something that doesn’t look good. And, when you do eat it, I want you to love it! Even those of you trying to change your body composition should be choosing foods that you enjoy eating. It’s the only way to sustain a healthy eating pattern.

But, I care about your health, too. So, nutrition has a huge impact on what ingredients I choose to use.  One of my missions is to show you that delicious and nutrition can co-exist.

Nutrition In Tri-Colored Tomato And Asparagus Salad

This tri-colored tomato and asparagus salad meets all three of the above criteria. Its multi-colors will brighten up any picnic spread, and it’s loaded with fiber, phytonutrients, vitamins & minerals. On cup of this salad provides 130 calories, 8 grams of carbohydrates, 3 grams of fiber, 7 grams of protein and 7 g fat, 2 grams of which come from saturated fat. It also provides 7% of the daily value for calcium and 10% of the daily value for potassium – two nutrients of big concern for many of my clients.

In terms of taste, I got that covered to. I always share my recipes with taste testers prior to putting them on the blog. This tomato and asparagus salad got a 5 out of 5 from every single one of my taste testers before hitting the blog!

How To Make Tri-Colored Tomato And Asparagus Salad

If you’re like me, easy recipes are necessary. This tomato and asparagus salad looks time intensive, but I assure you, it’s super simple.

Start by cleaning and trimming the asparagus, then discarding the ends. Cut each asparagus spear into 2 inch pieces, then place in a microwave safe bowl with 1 tbsp. water. Cover with a lid, then steam for ~4-5 minutes. You’ll know the asparagus is done when it is soft, but still firm. 

Next, cut the tri-color tomatoes in half and chop the basil to desired size. Put the asparagus, tomatoes, basil and feta cheese in a bowl and toss lightly, until combined. Cover and put in the refrigerator to stay chilled.

How To Make Dressing For Tomato And Asparagus Salad

To  make the dressing, combine the olive oil, lemon juice, mustard, salt and pepper together in a bowl. Mix well, then cover and transfer to the refrigerator.

It doesn’t take long for the ingredients to absorb the dressing, so to prevent the salad ingredients from getting soggy, I suggest waiting to dress it. Once you are ready to serve, you can stir in the dressing and eat.

This recipe makes 6 cups of salad.

Looking for other summer salad recipes? Try this healthy broccoli salad or this rainbow vegetable slaw salad.

Print Recipe

Tri-Colored Tomato and Asparagus Salad

This colorful and refreshing tri-colored tomato and asparagus salad is loaded with fiber, phytonutrients, vitamins and minerals and makes a perfect party or picnic salad

Author: Heather Mangieri, RDN

Ingredients

• 1/2 cup Reduced Fat Feta Cheese
• 1 cup Chopped Basil Leaves
• 1 pound Fresh Asparagus
• 14 ounces Tri-Colored Tomatoes
• 1.5 tbsp Olive Oil
• 2 tsp Dijon Mustard
• 1/8 tsp Salt
• 1/4 tsp Ground Black Pepper
• 2 tsp lemon juice

Instructions

• • Cut ends off asparagus and discard; Cut asparagus into 2 inch pieces.

  • Put in a microwave safe bowl with 1 tbsp. water. Cover, then steam ~4 minutes until softened but still firm.

  • Cut the tri-color tomatoes in half

  • Chop the basil to desired size.

  • Make Dressing: mix the olive oil, lemon juice, mustard, salt and pepper together in a bowl. Chill

  • Toss together asparagus, tri-colored tomatoes, basil and reduced-fat feta cheese. Wait to add dressing until before serving.

  Makes 5, 1-cup servings

Notes

Nutrition Tip: If taking this salad to a party, toss the salad ingredients together then cover and chill without the dressing. Make the dressing, but store in a separate container in the refrigerator.  For best taste, wait to add the dressing to the salad until directly before serving.

Nutrition Info (per 1 cup serving): 130 calories, 8 grams’ carbohydrates, 3 grams’ fiber, 7 grams’ protein, 7 grams’ fat, 2 grams saturated fat, 370 mg sodium, 89 mg calcium (6% daily needs), 429 mg potassium (10% daily needs).

Meal Planning Servings- 0.5 CHO; 1 PRO; 1 FAT

DID YOU MAKE THIS RECIPE?  Tag @heathermangieri  on Instagram and hashtag it #HeatherMangieriNutrition

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