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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


  • 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


  • • 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


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