Cold Lemon-Dill Asparagus Salad with Quick-Pickled Onion

A bright, fresh asparagus salad made with blanched asparagus, lemon, dill, olive oil, and quick-pickled onion. It’s crisp, tangy, and full of flavour making it perfect as a side dish for lunch, dinner, or spring/summer meal prep.

The quick-pickled onion gives this salad that restaurant-style finish, while chopped pistachios add crunch, healthy fats, and a small protein boost. You can also add hemp hearts for an extra protein boost.

Ingredients

Serves 4

For the Salad

• 1 large bunch asparagus, ends trimmed

• ¼–½ cup fresh dill, chopped

• ¼ cup chopped pistachios

• Optional: 1 tbsp hemp hearts

• Salt and pepper, to taste

For the Lemon Dressing

• Juice of 1 lemon

• Zest of 1 lemon

• 1–2 tsp Dijon mustard

• 2–3 tbsp extra virgin olive oil

• Salt and pepper, to taste

For the Quick-Pickled Onion

• ¼ red onion or 1 small shallot, thinly sliced

• 2 tbsp apple cider vinegar or white wine vinegar

• Pinch of salt

• Optional: tiny drizzle of maple syrup

Instructions

1. Quick-pickle the onion

   Add the sliced onion or shallot to a small bowl with vinegar, salt, and optional maple syrup. Toss and let sit for 10–15 minutes while you prepare the asparagus.

2. Blanch the asparagus

   Bring a pot of salted water to a boil. Add the asparagus and blanch for about 2 minutes, just until bright green and tender-crisp.

3. Cool immediately

   Transfer the asparagus to an ice bath or rinse under very cold water to stop the cooking.

4. Cut and dry

   Pat the asparagus dry, then cut into bite-sized pieces.

5. Make the dressing

   In a small bowl, whisk together lemon juice, lemon zest, Dijon mustard, olive oil, salt, and pepper.

6. Assemble the salad

   Add asparagus, dill, and drained quick-pickled onion to a bowl. Pour over the dressing and toss gently.

7. Finish

   Top with chopped pistachios and optional hemp hearts before serving.

Approximate Macros

Per serving, with pistachios but without hemp hearts:

• Calories: ~130–160

• Protein: ~5–6 g

• Carbohydrates: ~9–11 g

• Fat: ~10–13 g

• Fibre: ~4–5 g

With 1 tbsp hemp hearts added to the full recipe:

• Calories: ~145–175

• Protein: ~6–7 g

• Carbohydrates: ~9–11 g

• Fat: ~12–15 g

• Fibre: ~4–5 g

Tips & Notes

• Don’t overcook the asparagus, 2 minutes is enough.

• Pat the asparagus dry so the dressing sticks properly.

• Quick-pickled onion gives brightness and cuts through the olive oil beautifully.

• Pistachios add crunch, healthy fats, and a small protein boost.

• Hemp hearts add another gentle protein boost without overpowering the flavour.

Why I Love This

This is such a simple way to make vegetables feel exciting.

The lemon, dill, and pickled onion keep it fresh and bright, while the pistachios and optional hemp hearts add texture, healthy fats, and a little extra protein. It’s colourful, fibre-rich, and perfect beside grilled chicken, salmon, eggs, or any protein-forward meal. Serve with a good quality ricotta or burrata for a real treat.

Your partner in health and longevity,

Stacie Mylonas, RHN