Asparagus Kale Salad

Published on: 04/04/2024
asparagus kale salad

This Asparagus Kale Salad is perfect for spring! Asparagus season is right around the corner (at least here in Ontario), so if you’re looking for ways to use up all that asparagus you have, try this salad!

If you want other salad recipes, check out my Roasted Brussel Sprout Salad or this High Protein Pasta Salad.

What you’ll need for this asparagus kale salad

You don’t need many ingredients, which makes this an easy recipe to make. All the quantities and details are in the recipe card below:

  • Kale
  • Asparagus
  • Pumpkin seeds
  • Feta cheese
  • Hemp hearts
  • Dressing: lemon juice, white balsamic vinegar, Dijon mustard, fresh dill, salt, maple syrup, olive oil

Additions & Substitutions for this asparagus kale salad


  • Protein: the hemp hearts, pumpkin seeds and feta cheese provide a little bit of provide, but if you want to add more you could try chickpeas, lentils or edamame.
  • More greens: this salad is mostly green, but if you want even more you could add snap peas, green peas or different types of lettuce


  • Make it dairy free: replace with dairy free feta cheese, or just omit it all together


  • Why massage kale salad? kale is a tough leafy green, and can be hard to chew, especially if the pieces are really large. Adding an acid to it and massaging it into the kale before adding your toppings and dressing can help soften it. Try a little bit of lemon juice or apple cider vinegar.
  • How to cook asparagus? for this recipe you blanch the asparagus. Blanching is a quick cooking method. Simply add the asparagus to boiling water for 30 seconds or so, or until it turns bright green, then use a slotted spoon to remove and transfer to a bowl of ice cold water to stop it from cooking further.
  • Can you eat kale raw in salad? absolutely! It’s a leafy green, like lettuce, but it’s tougher. You can also blanch or roast kale, or add it to soups or stews.

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If you try this recipe, let me know! Let me know in the comments or tag me on IG @harvesttablenutrition. I love seeing all your creations.

asparagus kale salad

Asparagus Kale Salad

Fresh, bright and perfect for spring, this salad is packed with nutrition and something you'll want to make over and over.
Prep Time 10 minutes
Total Time 10 minutes
Course Appetizer, dinner, Salad, Side Dish
Servings 4 people



  • 1 Tbsp fresh dill, chopped
  • 1 Tbsp lemon juice
  • 2 tsp Dijon mustard
  • 1 tsp white balsamic vinegar
  • 2 tsp maple syrup
  • 3 Tbsp olive oil


  • ½ bunch kale, finely chopped
  • ½ bunch asparagus
  • 3 Tbsp pumpkin seeds
  • 2 Tbsp hemp hearts
  • ½ cup feta cheese, crumbled


  • Wash the asparagus, trim the ends and cut into 1" pieces. Place in a separate bowl.
  • Bring a small pot of water to a boil on the stove. Blanch the asparagus by adding to the boiling water and cooking for about 30 seconds (you'll notice the pieces turn bright green). Remove with a slotted spoon and place in a bowl of cold water. Once cooled, remove and place in a dry bowl.
  • Meanwhile, finely chop your kale and add to a large bowl. Add the pumpkin seeds, hemp hearts and feta cheese.
  • In a mason jar, add all the salad dressing ingredients. Shake well to combine.
  • Once the asparagus is cooled, add to the kale bowl. Add your dressing, toss to combine, and transfer to a serving bowl.
  • Enjoy!
Keyword asparagus, green, kale, spring


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