A bright and beautiful asparagus and pea salad. This fresh, crisp, vibrant spring salad is made with seasonal asparagus tips, sugar snap peas and sprouted chickpeas. Slather it in a tangy lemon tahini dressing for a sumptuous finish.
It’s ready in under 10 minutes.
I love the freshness of new asparagus that comes into season in April. Their flavour is delicate and they have a unique aroma.
Plus of course, they’re incredibly beautiful to look at, don’t you think?
If you like asparagus and haven’t enjoyed them raw, they’re definitely worth trying out. I much prefer them raw like this than cooked. I can’t wait to make this recipe!
Dietary
This asparagus and pea salad is:
- gluten-free,
- dairy-free,
- raw vegan,
- oil-free,
- Nut-free and
- easy to put together in under 10 minutes.
Ingredients and Variations
- Fresh asparagus comes in white and purple varieties and the traditional bright green. Use whichever you prefer. While I love using whole thin asparagus tips in this recipe. If you can’t find the fine thin asparagus, just halve them lengthways or shave them with a vegetable peeler and enjoy it like that.
- Sugar snap peas - I love the crunch and freshness of sugar snap peas in this recipe. However, if you can’t get hold of sugar snap peas, substitute them with a handful of fresh peas instead or mangetout.
- Chickpea sprout - while sprouted chickpeas are my favourite because of their light flavour and crispness, you could swap them out for cooked chickpeas or use fresh sprouts. Sprouted lentils will work well too here.
- Pea Shoots - I love to use baby greens in my salads, especially during spring and summer. I include tender pea shoots for this recipe to compliment the raw asparagus and the snow peas, but most leafy greens will work well in this recipe.
- Dill - Use fresh dill. If you can't get hold of it, another fresh herb which goes well with peas and asparagus, is fresh mint leaves. You can also use parsley or a little lightly chopped coriander.
- Salad Dressing - I love slathering this recipe in a thick, creamy lemon tahini dressing. If you prefer something lighter, use a vinaigrette or a squeeze of lemon juice and a drizzle of maple syrup.
More Chickpea Sprout Recipes
If you enjoy chickpea sprout recipes, you might also enjoy my Chickpea Peach and Watercress Salad, Watermelon Chickpea Salad or this Chickpea Bowl with Broccoli and a Mango Chilli Dressing.
These recipes all use chickpea sprouts. However, don’t forget that if you’re just getting started with raw vegan recipes and are not into sprouting yet, you can swap them for cooked chickpeas.
If you want to learn more about chickpea sprouts check out this recipe How to Sprout Chickpeas.
FAQ
Although now widely available most of the year in our supermarkets, asparagus is in season for just a few weeks in the UK from Late April until the end of June.
Yes, you can eat asparagus raw. It’s not as commonly eaten this way compared to cooked. It’s sometimes added to salad recipes shaved beautifully thin.
Asparagus is a healthy food. It’s an excellent source of fibre, vitamins and minerals including vitamin K, folate, copper, selenium, vitamin B1, vitamin B2, vitamin C, and vitamin E. (source)
Recipe
Asparagus and Pea Salad.
Equipment
- Sharp knife.
- Chopping board.
- Small bowl for the dressing.
- A small spoon for mixing the dressing.
Ingredients
- 40 g a big handful baby leaf salad greens with pea shoots.
- 6-8 thin asparagus tips.
- 1-2 baby cucumbers.
- 8-10 sugar snap peas.
- ½ cup (65g) sprouted chickpeas.
- 2-3 spring onions.
- small handful fresh dill.
Lemon Tahini Dressing
- 1 tablespoon tahini.
- 1 tablespoon maple syrup.
- 1 tablespoon water.
- juice of ½ a lemon.
- 1 small clove garlic, crushed.
- salt & pepper to taste.
Instructions
- Bend each raw asparagus spear from the bottom, and snap them where they start to break. Discard any woody bottoms.6-8 thin asparagus tips.
- Slice the sugar snap peas into 2-3 pieces each, lengthways.8-10 sugar snap peas.
- Rinse and drain the sprouted chickpeas. Pat them dry with a piece of kitchen roll or on a clean tea towel.½ cup (65g) sprouted chickpeas.
- Slice the cucumber into rounds. Finely slice the spring onions and roughly chop the dill.1-2 baby cucumbers., 2-3 spring onions., small handful fresh dill.
- Dress a plate with the pea shoots and baby greens.40 g a big handful baby leaf salad greens with pea shoots.
- Arrange the asparagus spears, sliced snow peas, cucumber and sprouted chickpeas on top of the salad leaves. Top the salad with a sprinkle of spring onions and dill.40 g a big handful baby leaf salad greens with pea shoots., 6-8 thin asparagus tips., 2-3 spring onions., small handful fresh dill., 1-2 baby cucumbers.
- To make the salad dressing, add the dressing ingredients to a small bowl. Mix thoroughly using a spoon until it all comes together into a smooth and beautiful creamy salad dressing. Do a quick taste test to make sure it’s to your liking.1 tablespoon tahini., 1 tablespoon maple syrup., 1 tablespoon water., juice of ½ a lemon., 1 small clove garlic, crushed., salt & pepper to taste.
- Serve your pretty salad with the dressing on the side and reserve any left over for later in the week. Will keep well for 3-4 days if stored in a suitable container and refrigerated.
Notes
Food safety
The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.
This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.
Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.
Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.
Check the FSA website for more details.
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