Welcome the vibrant flavors of the season with this incredible Sautéed Spring Vegetable Salad. It’s a refreshing, yet satisfying dish that perfectly captures the essence of spring on a plate. If you’re searching for a recipe that is both healthy and bursting with flavor, you’ve found it.
This isn’t your average cold salad. We gently sauté crisp asparagus, sweet peas, and tender greens to bring out their natural sweetness, then toss them in a zesty lemon-herb vinaigrette. It’s the perfect light lunch or elegant side dish for any meal.
Why This Sautéed Spring Vegetable Salad is a Must-Try
You will absolutely love this recipe for its simplicity and elegance. It’s a warm vegetable salad that feels both rustic and sophisticated. The quick sauté method keeps the vegetables perfectly crisp-tender, avoiding any sogginess.
This dish is incredibly versatile, making it a perfect side for grilled chicken or fish, like this Baked Pineapple Salmon (coming soon). Plus, it’s naturally gluten-free and can be easily adapted to be vegan, catering to various dietary needs without sacrificing taste.
The Stars of the Show: Key Ingredients
The beauty of this Sautéed Spring Vegetable Salad lies in its fresh, minimal ingredients. We’re using the best of what spring has to offer to create a truly memorable dish.
For the Salad
- Asparagus: The quintessential spring vegetable, providing a wonderful, earthy crunch.
- English Peas: Fresh or frozen will work, adding pops of sweetness.
- Radishes: Thinly sliced for a peppery bite and beautiful color.
- Arugula: Adds a fresh, peppery base to the salad.
- Feta Cheese: Crumbled for a creamy, salty counterpoint to the vegetables. Goat cheese is also a great option.
For the Zesty Lemon-Herb Vinaigrette
- Olive Oil: The base of our dressing. Use a good quality extra virgin olive oil.
- Lemon Juice: Freshly squeezed is a must for the brightest flavor.
- Fresh Herbs: A combination of dill and parsley brings the whole dish to life.
- Dijon Mustard: Helps to emulsify the dressing and adds a subtle tang.
How to Make the Perfect Sautéed Spring Vegetable Salad
Making this stunning salad is easier than you think. Follow these simple steps for a dish that’s guaranteed to impress. We’ll start by preparing the vinaigrette to allow the flavors to meld.
First, whisk together the olive oil, lemon juice, Dijon mustard, fresh dill, and parsley in a small bowl. Season with salt and pepper to your liking and set it aside. Next, heat a large skillet over medium-high heat. Add a touch of olive oil and sauté the asparagus until it’s bright green and crisp-tender. During the last minute of cooking, toss in the English peas to warm them through.
Finally, in a large bowl, combine the warm sautéed vegetables with the fresh arugula and sliced radishes. Pour the vinaigrette over the top, add the crumbled feta, and toss gently to combine everything. Serve immediately to enjoy the delightful contrast of warm and cool elements.
Pro Tips for Sautéing Vegetables to Perfection
The key to this Sautéed Spring Vegetable Salad is perfectly cooked vegetables. Here are some tips to ensure you get it right every time.
- Don’t Crowd the Pan: Cook in batches if necessary to ensure the vegetables sauté rather than steam. This helps them get a nice, slight char and stay crisp.
- High Heat, Quick Cook: Use medium-high heat to cook the vegetables quickly. This helps them retain their color and texture.
- Prep Ahead: Have all your vegetables washed, trimmed, and ready to go before you start cooking. The sauté process is fast! For another recipe that benefits from prepping ahead, try this easy bow tie pasta salad.
Delicious Variations to Try
While this recipe is fantastic as is, it’s also a wonderful canvas for creativity. Feel free to add other spring vegetables like snap peas or green beans.
For a boost of protein, top the salad with grilled chicken, shrimp, or a scoop of quinoa. You can also add a handful of toasted nuts like almonds or pine nuts for extra crunch. If you’re looking for another unique dish, this Creamy Lemon Chicken Orzo is a fantastic main course option.
Frequently Asked Questions
This salad is best enjoyed immediately to preserve the crisp texture of the vegetables and the freshness of the arugula. However, you can prepare the vinaigrette and chop the vegetables a day in advance and store them separately in the refrigerator.
The key is to use a large skillet over medium-high heat and to avoid overcrowding the pan. Sautéing quickly at a higher temperature sears the vegetables, locking in their texture and preventing them from steaming and becoming soggy.
The recipe as written contains feta cheese, so it is not vegan. However, you can easily make it vegan by omitting the cheese or substituting it with your favorite plant-based feta alternative.
This recipe is very flexible! Feel free to add other spring vegetables like snap peas, green beans, leeks, or even thinly sliced new potatoes. Adjust sauté times accordingly to ensure everything is cooked perfectly.
This salad pairs beautifully with a variety of proteins. For a more substantial meal, try serving it with grilled chicken, salmon, shrimp, or a hard-boiled egg. To keep it vegetarian, add some chickpeas or quinoa.
The Recipe
Sautéed Spring Vegetable Salad with Lemon-Herb Vinaigrette
Ingredients
Equipment
Instructions
- In a small bowl, whisk together all the ingredients for the vinaigrette: extra virgin olive oil, fresh lemon juice, chopped dill, chopped parsley, and Dijon mustard. Season with salt and pepper to taste. Set aside.
- Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the trimmed asparagus pieces and sauté for 3-4 minutes, until crisp-tender and bright green. Add the peas to the skillet during the last minute of cooking just to heat them through.
- In a large serving bowl, combine the fresh arugula and sliced radishes. Add the warm sautéed asparagus and peas directly to the bowl.
- Drizzle the prepared lemon-herb vinaigrette over the salad. Add the crumbled feta cheese. Gently toss everything together until well combined. Serve immediately and enjoy!
Notes
To make this salad vegan, simply omit the feta cheese or use a plant-based substitute.
The salad is best served immediately to maintain the texture of the vegetables, but leftovers can be stored in the refrigerator for up to a day.
We’d Love to Hear From You!
We hope you love this vibrant Sautéed Spring Vegetable Salad! It’s a true celebration of the season. If you make it, please leave a comment below and let us know how it turned out. We love seeing your creations, so don’t forget to share a photo of your masterpiece on Pinterest!
