Celebrate fresh spring produce with this bright, crunchy spring salad full of seasonal vegetables, wholegrains, herbs and feta, all tossed up in a zingy lemon dressing. Perfect for lunch or a light dinner.
Fresh & Healthy Spring Salad Recipe
Celebrate the spring season with a bowl bursting with colour, crunch, and freshness. This spring salad brings together tender asparagus and little gem lettuce, peas, crisp radishes, buttery new potatoes and fragrant herbs, all tossed in a zesty lemon vinaigrette. Served on a bed of quinoa and bulgur wheat and topped with tangy feta, it’s light yet satisfying.
This healthy spring salad recipe is simple, beautiful and packed with fresh seasonal ingredients. Perfect for a spring or Easter brunch, picnic, or wholesome weekday lunch.
This salad starts with a hearty blend of quinoa and bulgur wheat. I usually use a 2:1 ratio of quinoa to bulgur, similar to the quinoa and edamame salad from my cookbook ‘Less Meat, More Plants‘. I like using tri-colour quinoa for its vibrant appearance and slightly firmer texture, though white quinoa works just as well.
This recipe is a great way to use up leftovers, so if you have cooked potatoes, peas, rice, or other grains on hand, feel free to toss them in instead of starting from scratch.
Why You’ll Love This Spring Salad
- Fresh and seasonal ingredients
- Healthy and hearty
- Customisable: easily made it vegan or add your protein of choice
- Perfect for Easter, picnics, or weeknight meals
More Fresh Recipe Ideas
Watch How to Make This Spring Salad
How to Make Spring Salad
Ingredients
FOR THE SALAD
- tri-colour quinoa
- bulgur wheat
- new potatoes
- peas fresh or frozen
- radishes
- spring onions
- vegetable oil
- little gem lettuce
- asparagus
- feta
- small handful of fresh mint leaves
- small handful of fresh dill
- salt & pepper
FOR THE LEMON VINAIGRETTE
- Dijon mustard
- lemon juice
- extra-virgin olive oil
- garlic
- salt
- black pepper
- sugar or maple syrup
Step 1: Cook the Quinoa and Bulgur Wheat
- Bring a pan of water to the boil. Salt the water. Add the quinoa and bulgur wheat and cook until soft for 10-12 mins (do not overcook or they will become mushy). Drain well and leave to cool down.
Step 2: Cook the Potatoes and Peas
- In the meantime, in a separate pan, boil the potatoes in salted water until fork tender. Drain and leave to cool down.
- Blanch the peas separately, for 2 minutes. Rinse under cold water, drain and leave to cool down.
Step 3: Slice the Radishes and Spring Onions
- Slice the radishes and the spring onions. Set aside.
Step 4: Make the Vinaigrette
- Make the vinaigrette: Whisk together of all the dressing ingredients into a small bowl or jar.
Step 5: Grill the Asparagus and Lettuce
- Trim the woody ends of the asparagus. Brush with oil and grill in a pan until tender, about 10 to 15 mins depending on thickness. Season to taste with salt and pepper. Set aside.
- Shave off the yellowish ends of the gem lettuce carefully and cut them in half, lengthways.
- Brush the lettuce halves all over with oil and grill in pan for around 2 minutes on each side. Season to taste with salt and pepper.
Step 6: Assemble the Salad
- To build the salad, place the quinoa and bulgur wheat in a large salad bowl. Miz in the peas. Arrange the remaining vegetables on top. Drizzle the lemon vinaigrette all over.
- Top with crumbled feta, dill and mint and serve.
Tips for the Best Spring Salad
- Use fresh seasonal produce for the best flavour
- Add extra protein to make a complete meal
- Store dressing separately if making ahead
- Add the feta and dressing just before serving
Variations
Add Protein
Quinoa and peas provide most of the protein in this recipe, making it a satisfying plant-based meal. If you’d like to boost the protein even further, you can add:
- grilled tofu
- grilled tempeh
- chickpeas
- lentils
Make It Vegan and Dairy-Free
Skip the feta cheese or use a dairy-free alternative.
Add Other Seasonal Vegetables
Broad beans, watercress, purple sprouting broccoli, spinach, spring greens etc… all make great additions or substitutions for this recipe.
What to Serve with Spring Salad
This salad pairs perfectly with:
- grilled protein of choice
- soup
- sandwiches and wraps
- dips (especially hummus)
Storage
Store leftovers in an airtight container for up to 2 days. For best texture, add dressing only before serving.
Frequently Asked Questions
Yes. Prep the vegetables, grains and dressing ahead. Grilled the asparagus and lettuce up to an hour before serving, then assemble the salad, adding the feta and dressing just before serving.
This salad stays can be kept in the refrigerator for up to 2 days.
The zesty lemon vinaigrette below is perfect for this salad. Alternatively you can use a standard or herby vinaigrette.
If you are vegetarian or vegan, you can add tofu, tempeh or chickpeas. If you are flexitarian a small side of chicken or salmon is perfect.
I hope you enjoy this spring salad recipe as much as I do. If you do make it, don’t forget to tag me on Instagram! Make sure to save this recipe for later and share it with friends and family looking for fresh, healthy meal ideas!
Spring Salad Recipe
This vibrant spring salad combines asparagus, peas, radishes, little gem lettuce, and buttery new potatoes with quinoa and bulgur wheat for a fresh and satisfying meal. Tossed in a zesty lemon vinaigrette and topped with tangy feta, it’s perfect for spring lunches, picnics, or Easter gatherings.
Disclaimer: the equipment list above includes affiliate links to products I use and like.
Watch How To Make This Recipe
Ingredients
- 90 g tri-colour quinoa
- 50 g bulgur wheat
- 150 g new potatoes
- 225 g peas fresh or frozen
- 3 large radishes
- 2 spring onions
- vegetable oil
- 2 little gem lettuce
- 8 asparagus
- 75 g feta crumbled
- small handful of fresh mint leaves
- small handful of fresh dill
- salt & pepper
FOR THE LEMON VINAIGRETTE
- 1 tsp Dijon mustard
- 3 Tbsp lemon juice
- 80 ml extra-virgin olive oil
- 2 garlic cloves grated
- 1/4 tsp salt
- black pepper to taste
- 1-2 tsp sugar or maple syrup to taste
(Switch on to prevent your screen from going dark)
Instructions
-
Bring a pan of water to the boil. Salt the water. Add the quinoa and bulgur wheat and cook until soft for 10-12 mins (do not overcook or they will become mushy). Drain well and leave to cool down.
90 g tri-colour quinoa, 50 g bulgur wheat
-
In the meantime, in a separate pan, boil the potatoes in salted water until fork tender. Drain and leave to cool down.
150 g new potatoes
-
Blanch the peas separately, for 2 minutes. Rinse under cold water, drain and leave to cool down.
225 g peas
-
Slice the radishes and the spring onions. Set aside.
3 large radishes, 2 spring onions
-
Make the vinaigrette: Whisk together of all the dressing ingredients into a small bowl or jar.
1 tsp Dijon mustard, 3 Tbsp lemon juice, 80 ml extra-virgin olive oil, 2 garlic cloves grated, 1/4 tsp salt, black pepper to taste, 1-2 tsp sugar or maple syrup to taste
-
Trim the woody ends of the asparagus. Brush with oil and grill in a pan until tender, about 10 to 15 mins depending on thickness. Season to taste with salt and pepper. Set aside.
vegetable oil, 8 asparagus, salt & pepper
-
Shave off the yellowish ends of the gem lettuce carefully and cut them in half, lengthways.
2 little gem lettuce
-
Brush the lettuce halves all over with oil and grill in pan for around 2 minutes on each side. Season to taste with salt and pepper.
-
To build the salad, place the quinoa and bulgur wheat in a large salad bowl. Miz in the peas. Arrange the remaining vegetables on top. Drizzle the lemon vinaigrette all over.
-
Top with crumbled feta, dill and mint and serve.
75 g feta, small handful of fresh mint leaves, small handful of fresh dill
Nutrition
Serving: 1servingCalories: 286kcalCarbohydrates: 29gProtein: 8gFat: 16gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 11mgSodium: 258mgPotassium: 396mgFiber: 6gSugar: 4gVitamin A: 570IUVitamin C: 25mgCalcium: 96mgIron: 2mg
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Spring Salad Recipe
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