Mediterranean Asparagus, Tomato & Feta Salad with Balsamic Vinaigrette

Mediterranean Asparagus, Tomato & Feta Salad

with Balsamic Vinaigrette

This Mediterranean Asparagus, Tomato & Feta Salad is a fresh and colorful side dish bursting with vibrant summer flavors. Blanched or grilled asparagus spears are combined with sweet cherry tomatoes, salty crumbled feta, and fragrant herbs, all tossed in a tangy homemade balsamic vinaigrette. Perfect as a light lunch, BBQ side, or healthy addition to grilled meats, this salad is easy to prepare and loaded with Mediterranean goodness.

Time & Servings:

Prep Time: 10 minutes

Cook Time: 5–7 minutes

Total Time: 15–20 minutes

Servings: 4

Ingredients

For the Salad:

1 bunch fresh asparagus (about 1 lb), trimmed and cut into 2-inch pieces

2⁄3 cup toasted walnuts, roughly chopped

1 cup cherry tomatoes, halved

⅓ cup crumbled feta cheese

2 tbsp red onion, thinly sliced

2 tbsp fresh parsley, chopped

1 tbsp fresh basil or mint, chopped (optional)

For the Balsamic Vinaigrette:

3 tbsp extra virgin olive oil

1½ tbsp balsamic vinegar

1 tsp Dijon mustard

½ tsp honey (or maple syrup)

Salt & black pepper to taste

Optional: pinch of garlic powder or 1 small garlic clove, minced

Instructions

Cook the Asparagus:

Bring a pot of salted water to a boil.

Add asparagus and cook for 2–3 minutes until bright green and just tender (blanching).

Immediately transfer to a bowl of ice water to stop cooking and retain color.

Drain and pat dry, or grill lightly instead for a smoky flavor.

Make the Dressing:

In a small bowl or jar, whisk together olive oil, balsamic vinegar, Dijon mustard, honey, salt, and pepper until emulsified.

Assemble the Salad:

In a large mixing bowl, combine asparagus, cherry tomatoes, red onion, and herbs.

Pour the balsamic vinaigrette over the salad and toss gently.

Top with crumbled feta.

Serve:

Serve immediately, or chill for 15 minutes to allow flavors to meld.

Great as a side dish or served over a bed of greens or cooked quinoa.

Tips for the Best Salad

Don’t Overcook the Asparagus:
Blanch just until bright green and crisp-tender (2–3 minutes). Overcooked asparagus becomes mushy and dull.

Chill the Asparagus Quickly:
Transfer to an ice bath immediately after blanching to stop the cooking process and lock in color and crunch.

Use High-Quality Feta:
Look for a creamy, block-style feta in brine. Crumble it yourself for better texture and taste.

Make It Ahead:
You can prep the asparagus and dressing a few hours in advance. Assemble the salad just before serving for best freshness.

Mix Gently:
Toss ingredients gently to avoid breaking the tomatoes and crumbling the feta too much.

Serve Slightly Chilled or Room Temp:
Let the salad sit out for 10–15 minutes before serving to allow flavors to develop.

Variations to Try

Grilled Asparagus:
For a smoky twist, grill the asparagus with olive oil and salt instead of blanching it.

Add Olives:
Toss in sliced Kalamata or green olives for a briny, Mediterranean pop.

Add Protein:
Serve with grilled chicken, shrimp, chickpeas, or even hard-boiled eggs for a more filling meal.

Go Green:
Serve over arugula, spinach, or mixed greens for extra volume and nutrients.

Switch the Cheese:
Try crumbled goat cheese, shaved Parmesan, or fresh mozzarella instead of feta.

Add Crunch:
Top with toasted pine nuts, pumpkin seeds, or walnuts for texture and richness.

Fruit Additions:
For a sweet-savory twist, add a few sliced strawberries or grapes.

Q&A – Frequently Asked Questions

Q: Can I use frozen asparagus?
A: Yes, though fresh is best for texture. If using frozen, thaw and quickly blanch or sauté to warm through and enhance flavor.

Q: Can I make this salad ahead of time?
A: Yes! You can prepare the asparagus, chop the vegetables, and make the dressing a day in advance. Combine everything just before serving and add feta last for the best texture.

Q: Is this salad served warm or cold?
A: It’s best served cold or at room temperature. If you grill the asparagus, you can serve it slightly warm for a nice contrast with the chilled tomatoes and feta.

Q: What’s a good vegan substitute for feta?
A: Use vegan feta or crumble in marinated tofu for a similar tangy-salty flavor.

Q: Can I use a different vinegar for the dressing?
A: Absolutely! Red wine vinegar or apple cider vinegar are great alternatives to balsamic if you want a lighter taste.

Nutrition Information (Per Serving – Approx. 4 servings)

Note: Nutrition will vary based on feta brand and any additional toppings.

Conclusion

This Mediterranean Asparagus, Tomato & Feta Salad with Balsamic Vinaigrette is a fresh, fast, and flavorful dish that brings the best of summer produce to your plate. It’s colorful, crisp, and loaded with Mediterranean flair—perfect for a healthy lunch, a vibrant BBQ side, or a refreshing addition to your weekly meal plan.

Whether you blanch or grill the asparagus, keep it simple or build it into a hearty grain bowl, this salad offers flexibility and flavor in every bite.