Asparagus, feta and a very good spring salad
This asparagus and feta salad is a fresh, 10-minute spring recipe made with Canterbury asparagus, peas, lemon and herbs. It's Greek in spirit, Canterbury in ingredients, and the sort of thing your heart quietly thanks you for. It needs one pan and serves four.
It comes from The Harlow Kitchen, a regular column in The Harlow Holler - the monthly newsletter from Harlow Lifestyle Village in Rangiora.
When is asparagus in season in New Zealand?
Asparagus is in season in New Zealand in spring, from around September to December. It's at its best and cheapest right now. Look for bunches with the tips still tight and firm.
Ingredients (serves 4)
- 2 bunches asparagus, woody ends snapped off
- 3 tbsp extra virgin olive oil
- 1 lemon, zest and juice
- 150g feta, crumbled
- 1 cup peas, fresh or frozen
- A handful of mint and dill, roughly torn
- 2 tbsp toasted almonds or pumpkin seeds
- Black pepper. No salt needed - the feta has it covered
Method
- Blanch the asparagus and peas in boiling water for two minutes, then plunge them straight into cold water so they stay bright.
- Whisk the olive oil with the lemon juice, zest and plenty of pepper.
- Toss the greens through the dressing while they're still slightly warm. That's when they drink it up.
- Scatter over the feta, herbs and nuts. Serve with good bread, or alongside grilled fish.
How can I make it a meal?
Add a tin of drained cannellini beans, or serve with a fillet of grilled salmon each. Both keep it on the heart-friendly side.
Why is this salad good for you?
The Mediterranean way of eating - olive oil, greens, legumes, herbs and fish - is one of the best-studied eating patterns for heart health. This salad brings folate and fibre from the asparagus and peas, unsaturated fats from the olive oil and nuts, and flavour from lemon and herbs rather than salt.
Grow your own herbs
The mint and dill in this recipe grow happily in a sunny pot by the door. At Harlow, we look after the lawns and landscaping, so residents can focus on the fun part - the pots, the patio and a herb garden within easy reach of the kitchen. Oregano, thyme, rosemary and mint all love a dry Canterbury summer.
More recipes from The Harlow Kitchen
Every issue of The Harlow Holler includes a new seasonal recipe, along with garden tips, local stories and what's on across Rangiora, Kaiapoi, Ōhoka and Oxford. Sign up to receive The Harlow Holler in your inbox each month. It's free, and you can unsubscribe at any time.
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About Harlow Lifestyle Village, Rangiora
Harlow Lifestyle Village is a modern lifestyle village for over-55s in Rangiora, North Canterbury. Residents own their own homes and keep any capital gains when they choose to sell. Instead of the upkeep of a large property, residents pay a weekly body corporate fee for the shared facilities. It's lock-and-leave living with more time for the things you love, including a long lunch.
