I’m a Certified Nutrition Coach, gluten-free recipe creator, and home detoxification expert with a focus on gut health. I show burned-out women with digestive issues how to take a proactive, holistic approach to healing by sharing nutrient-dense recipes, and sustainable lifestyle tips that are easy to implement in everyday life.
If you want to know how to use leftover asparagus, look no further than this fresh Mediterranean salad recipe. Paired with a variety of heart-healthy olives, sun-dried tomatoes, fresh basil and Rosemary Garlic Chicken, you’ll be transported to Italy on your first bite.
This Mediterranean salad makes a quick, nutritious lunch that’s light and refreshing but will keep you full and satisfied all afternoon. Toss the ingredients in a bowl with a simple scratch-made dressing for an instant party in your mouth.
Rich in heart-healthy fats, protein and beneficial fiber, this Mediterranean salad is a gut-friendly addition to your eating plan.
Olives
Olives and extra virgin olive oil both contain high amounts of monounsaturated fats, which may reduce LDL (“bad”) cholesterol. When high-quality and fresh, extra virgin olive oil is also high in antioxidants which help the body to repair. Olives are also a great source of fiber.
Asparagus
High in beneficial fiber, asparagus is a wonderful vegetable that supports gut health, digestion and detoxification. Originally from Europe, Africa and Asia, asparagus is widely grown worldwide. Conventionally grown asparagus tends to be lower in residual pesticides so it’s a safer choice if organic isn’t accessible.
Sun-dried Tomatoes
When stored in a glass jar of extra virgin olive oil, sun-dried tomatoes have much higher levels of lycopene, which supports eye health.
Key Ingredients
Butter Lettuce – You can use red or green leaf lettuce, but the red leaf has high levels of healthy polyphenols. I love the jewel tones of the red leaf.
Olives – This Mediterranean salad recipe uses black and green olives. Castelvetrano and Frescatrano are my favorite green olives for this salad due to their smooth, buttery flavor, but use any variety you like. If using canned, look for one without preservatives in a can with a BPA-free lining.
Sun-dried Tomatoes – Ideally, tomatoes should be organic, and stored in extra virgin olive oil. If opening a new jar, you can use the oil from the jar for the salad dressing. If the jar is already opened and the oil is solid from refrigeration, let it sit on the counter until it liquifies while preparing the other ingredients. It only takes a few minutes.
Asparagus – I typically use leftover asparagus (for example, after making an Asparagus Frittata). If you don’t have any leftovers, you can steam it quickly while you assemble the salad. Leftover roasted asparagus is delicious too.
Traditional Balsamic Vinegar – Traditional Dark Balsamic Vinegar is aged for 18 years, making it superior quality with lower acidity and the smoothest flavor. It costs more, but a little goes a long way so it lasts. Plus, there’s no added sugar which is common in the knockoffs at the grocery store. [Get 10% off your first order at Pour Olive with my partner link]
Rosemary Garlic Chicken – Make a batch of this the night before for a crazy delicious protein option. If you’re vegetarian or vegan, see the notes in the recipe card below for alternatives.
Feta – Traditionally made with sheep’s milk or a combination of sheep and goat’s milk, Feta tends to be less inflammatory and easier to digest. If dairy doesn’t work for you, skip it.
How to Make a Healthy Mediterranean Salad
Instructions for steaming the asparagus are included below. If using leftover asparagus, skip ahead to step 2.
Trim the woody ends off the asparagus and cut the spears to 1″ pieces. Steam for about 5 minutes, or until the asparagus is bright green and al dente with a little crunch.
While the asparagus steams, combine the butter lettuce, olives, torn basil and chopped sun-dried tomatoes in a large mixing bowl.
In a small bowl, combine the extra virgin olive oil, balsamic vinegar, onion powder and sea salt and whisk until emulsified. Drizzle the dressing over the salad greens and gently toss to evenly coat.
Plate the greens and finish with the steamed asparagus, capers and feta cheese crumbles (if using). Top with a protein of your choice, such as leftover rosemary garlic chicken. Add a few spins of fresh cracked pepper to taste.
Substitutions
To make this Mediterranean salad recipe vegan, omit the chicken and feta cheese and add a tablespoon of hemp seeds and a handful of chickpeas for protein.
You may use sliced red onions on the salad in place of onion powder in the dressing, however, raw onions can be irritating to the gut, so I don’t recommend them if your gut is actively inflamed.
Olives, capers and feta cheese are all salty by nature, so you may want to omit the sea salt from the dressing if you’re watching your sodium levels.
Transport yourself to Italy in one bite with this delicious Mediterranean salad recipe. A creative use for leftover asparagus, it combines heart-healthy olives, sun-dried tomatoes and fresh basil in a simple dressing for a quick and easy lunch that will keep you full and satisfied all afternoon.
Ingredients
Scale
For the Salad:
3–4 large asparagus spears, or 6–8 skinny ones, steamed
3 large handfuls of organic butter lettuce, rinsed and torn
1–2 tablespoons sliced black olives in water, drained
2–3 stems fresh basil leaves, torn
3–4sun-dried tomatoes in EVOO, roughly chopped
5–8pitted greenolives (such as Castelvetrano or Frescatrano)
Prep Note: Instructions for steaming the asparagus are included below. If using leftover asparagus, skip ahead to step 2.
Cook the Asparagus: Trim the woody ends off the asparagus and cut the spears to 1″ pieces. Steam for about 5 minutes, or until the asparagus is al dente.
Combine Raw Ingredients: While the asparagus steams, combine the butter lettuce, black olives, torn basil and chopped sun-dried tomatoes in a large mixing bowl.
Make the Vinaigrette: In a small bowl, combine the extra virgin olive oil, balsamic vinegar, onion powder and sea salt and whisk until emulsified. Drizzle the dressing over the salad greens and gently toss to evenly coat.
Plate and Serve: Plate the greens and finish with the steamed asparagus, green olives, capers and feta cheese crumbles if using. Top with a protein of your choice, such as leftover rosemary garlic chicken. Add a few spins of fresh cracked pepper to taste.
Notes
Make it vegan: Omit the chicken and feta cheese and add 1 tablespoon of hemp seeds and a handful of chickpeas for protein.
Instead of onion powder in the dressing, you may use sliced red onions on the salad, however, raw onions can be irritating to the gut, so I don’t recommend them if your gut is actively inflamed.
Olives, capers and feta cheese are naturally salty, so omit the sea salt from the dressing if you’re watching your sodium levels.
I highly recommend enjoying this healthy Mediterranean salad for lunch while sitting outside in a puddle of sunshine to reset your energy.
Give it a try this summer and let me know how you like it in the comments below.
