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    You are Here: Masala Herb » Recipes » Salads

    Tuna Asparagus Salad with Microgreens

    Jan 2, 2025 by Helene Dsouza

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    Helene Dsouza
    Flavorful low carb tuna asparagus salad with microgreens and a lemon vinaigrette dressing. 
    Prep Time: 10 minutes minutes
    3 servings
    RECIPE
    Tuna Asparagus Salad with Microgreens Recipe

    Take advantage of the Asparagus season with a cold tuna asparagus salad, microgreens, and lemon vinaigrette dressing.

    Tuna Asparagus Salad with Microgreens Recipe

    Enjoy this spring and summertime salad as a low carb lunch meal or as a side dish with other dishes.

    If you are looking for more lunch salad ideas then check out this flavorful strawberry spinach feta salad.

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    Jump to:
    • 🔪 How to cook asparagus for salad?
    • 🍅 Ingredients
    • 📖 Recipe
    • 👁️ Asparagus recipes
    • 💬 Comments

    🔪 How to cook asparagus for salad?

    To prepare Green Asparagus, you will need to trim off the fibrouse ends first.

    To prepare white asparagus, you need to trim the ends as well and peel the fresh white asparagus spears.

    I found that when cooking green asparagus for a salad, that blanching the fresh green asparagus spears is the way to go.

    Blanching means that the green or white spears are cooked for about 1-3 minutes (depending on the thickness) in boiling hot water.

    To stop the cooking process immediately the spears are placed into an ice bath.

    That way the asparagus retains its crunchiness, nutritious values, and its bright green color for the blanched asparagus salad.

    Tuna Asparagus Salad with Microgreens Recipe

    🍅 Ingredients

    I'm just goingt to explain quickly why I combined the following ingredients in this cold asparagus salad recipe.

    Asparagus

    I used green fresh and young Asparagus. You can use white ones as well but look out for smaller younger white Asparagus because they need to blanch cook.

    Thick Asparagus tend to take longer to blanch and they can be more fibrouse as well.

    Pick Asparagus where the head ferns are tight together and not open.

    This is a sign that the Asparagus is fresh.

    Asparagus Season is from March to June.

    Tuna

    Tuna flakes add flavors and nutrition to your asparagus tuna salad.

    I like to use tuna in brine or spring water because I already have oil in my dressing.

    Tomato

    The red veggie ads flavor and texture to the tuna asparagus tomato salad.

    That way your salad isn't boring.

    You can use regular tomatoes, cocktail tomatoes or even other coloreful varieties such as orange or black tomatoes.

    Those add a nice contrast to your salad.

    Microgreens for microgreen salad
    Microgreens

    Microgreens

    I'm going to keep Microgreens as an option in this salad.

    You can add it if you can grow your own or buy them.

    Microgreens grow from seeds such as radish, peas, collard, kohlrabi, broccoli beets, and mustard to just name a few.

    Microgreens are the first shoots and leaves of a plant.

    In the German-speaking countries, we grow Garden cress microgreens, which is super popular there.

    The fragile plants add a lot of flavors and nutritious elements to your asparagus microgreen salad.

    You can add a mixture of microgreens to your salad if you like.

    I like to add radish, beet, pea and gardencress microgreens because of the flavor profile.

    Microgreens are still very new so you might not have encountered them yet.

    However, I think they will be part of the next health food weave!

    If you can't grow or get microgreens, leave them out OR substitute with sprouted mung beans (which are more common).

    You can grow your own microgreens from seeds easily at home with a Seed Sprouter Tray and a Microgreens Seeds Kit.

    Egg

    I LOVE adding a boiled egg to my salad.

    I'm kind of an egg person and besides the boiled egg compliments the tuna, tomato, asparagus and microgreens.

    Vinaigrette Dressing

    I wanted to keep the dressing light for this salad, so I chose a french lemon vinaigrette dressing.

    The dressing includes fresh lemon juice, olive oil, classic Dijon mustard, salt and pepper.

    You can also use a French Dijon Mustard Vinaigrette instead.

    📖 Recipe

    Tuna Asparagus Salad with Microgreens Recipe

    Tuna Asparagus Salad with Microgreens Recipe

    Flavorful low carb tuna asparagus salad with microgreens and a lemon vinaigrette dressing. 
    5 from 2 votes
    Print Pin Rate
    Course: Salad
    Cuisine: American
    Prep Time: 10 minutes minutes
    Servings: 3 servings
    Calories: 286kcal
    Recipe by: Helene Dsouza

    Ingredients

    For the Salad:

    • 5 ounces Asparagus green or white
    • 5 ounces Tuna in oil, drained
    • 2 piece Tomato quartered
    • 2 piece Hard-Cooked Egg quartered
    • Microgreens optional, *see Notes

    For the Vinaigrette Dressing:

    • ⅛ cup Lemon Juice
    • ¼ Teaspoon Salt
    • ⅛ Teaspoon Black Pepper Ground
    • 2 Teaspoon Dijon Mustard
    • 4 Tablespoon Olive Oil extra virgin
    US - Metric

    Instructions

    • Bring some water to boil and place your eggs into the boiling water. Boil for about 6-8 minutes covered or until hard boiled with a yellow yolk in the center. Take through cold water once boiled to stop the cooking process instantly. Peel and keep aside.
    • Rinse your fresh ingredients and keep the quartered tomato and microgreens ready at the side.
    • Trim the fibrous ends off your asparagus. If you use white asparagus, peel as well. Chopp your asparagus into 2 inch long pieces.
    • Keep a pot to boil with water and place your asparagus into the water for about 1-3 minutes. 1 minute for young and thin Asparagus and 3 for very thick spears. The Asparagus will get blanched, which means it will just cook enough to remain crunchy. Keep a bowl with ice water ready and place your blanched asparagus into the ice water to stop the cooking process.
    • Assemble all the salad ingredients, including asparagus, tomato, boiled egg, tuna chunks, and the microgreens and keep in the fridge to cool a bit.
    • Prepare your vinaigrette dressing by mixing together the vinegar, salt and pepper, and dijon mustard. Then add the olive oil and mix or shake into a smooth dressing.
    • Pour the dressing just before serving time over the salad.

    Notes

    1. Microgreens are optional. You can add a mixture of microgreens if you like. They add flavor and microgreens are healthy nutritious.
    2. Over boiling of eggs can turn the yolk dark in color. Nothing wrong with that but you want a yellow hard boiled yolk for aesthetics.
    3. For the dressing, we mix first the vinegar with the salt and pepper and dijon mustard and then only we add the oil because the seasoning doesn't mix well with oil.
    4. Keep in the fridge for a cold asparagus salad.
     

    Nutrition

    Nutrition Facts
    Tuna Asparagus Salad with Microgreens Recipe
    Amount Per Serving
    Calories 286 Calories from Fat 207
    % Daily Value*
    Fat 23g35%
    Saturated Fat 3g15%
    Cholesterol 141mg47%
    Sodium 395mg16%
    Potassium 416mg12%
    Carbohydrates 6g2%
    Fiber 2g8%
    Sugar 3g3%
    Protein 15g30%
    Vitamin A 1240IU25%
    Vitamin C 17.8mg22%
    Calcium 44mg4%
    Iron 2.5mg14%
    * Percent Daily Values are based on a 2000 calorie diet.

    👁️ Asparagus recipes

    • Pan Sauteed Balsamic Asparagus
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    • Ham and Asparagus Casserole
    Tuna Asparagus Salad with Microgreens Recipe
    290 shares
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    I am Helene, and I created Masala Herb in 2011. Here you will learn to cook with spices and herbs. I share from scratch, international food recipes and my mission is to teach you to cook flavorful food at home. Read More…

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    Comments

      5 from 2 votes (1 rating without comment)

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    1. Joe Campbell says

      March 27, 2022 at 6:27 pm

      5 stars
      Simple but healthy .Mung beans especially.

      Reply
      • Helene Dsouza says

        March 28, 2022 at 8:23 am

        Thanks for sharing Joe!

        Reply

    Welcome

    Hi there! I'm Helene and here you will learn how to cook with spices and herbs. Discover global food and learn to season your food like a pro. Read more about my work and mission or head over to my food ingredient space, Unknownbite.com, and our travel space, Paulmarina.com!

    More About Me ->








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