Shaved Asparagus & Snap Pea Salad with Lemon Vinaigrette
This crisp, refreshing Shaved Asparagus & Snap Pea Summer Salad is loaded with fibre-rich vegetables, fresh herbs, and a zesty lemon vinaigrette—perfect for a low-carb, diabetes-friendly, and vegetarian side dish.
- Suitable for diets:
- DASH
- Gluten Free
- Heart-Healthy
- High-Fiber
- Low-Carb
- Nut-Free
- Plant-Based
Why Diabetes Friendly?
- Low-carb vegetables like asparagus, snap peas, and fennel help keep blood sugar stable.
- No added sugars or starchy ingredients means minimal glycemic impact.
- Healthy fats from olive oil and sunflower seeds support insulin sensitivity and satiety.
- High fibre content helps slow digestion and promote better blood glucose control.
- Portion-controlled with a light vinaigrette and moderate cheese, balancing flavour with nutrition.
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Equipment
- Vegetable peeler ((for shaving asparagus))
- Mixing bowl
- Small bowl or jar for vinaigrette
Ingredients
- asparagus (tough ends trimmed) 8 stalks
- sugar snap peas (strings removed and thinly sliced on a diagonal) ¾ cup
- fennel bulb (thinly shaved) ½ small
- mint (chopped) ½ tbsp
- basil (chopped) ½ tbsp
- Parmesan (shaved ) 2 tbsp
- sunflower seeds 1 tbsp
Lemon Vinaigrette:
- olive oil 1 tbsp
- lemon juice 1 tbsp
- lemon zest ½ tsp
- Dijon mustard 1 tsp
- salt ⅛ tsp
- black pepper 1 pinch
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Cooking Tips
- Use a Y-shaped vegetable peeler for best results when shaving asparagus.
- Chill the salad for 10–15 minutes before serving to enhance texture and flavor.
- Swap Parmesan for shaved pecorino or a dairy-free cheese alternative for different dietary needs.
- Add a few arugula leaves or baby spinach for extra volume and nutrients.
- If fennel is too strong, soak the slices in ice water for 5 minutes to mellow the flavor.
- For extra crunch, lightly toast the sunflower seeds before sprinkling.
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Instructions
- Shave the asparagus into thin ribbons using a vegetable peeler (run it lengthwise down each stalk).
- In a large bowl, combine the shaved asparagus, snap peas, and fennel.8 stalks asparagus, ¾ cup sugar snap peas, ½ small fennel bulb
- In a small jar or bowl, whisk together the lemon vinaigrette ingredients until emulsified.1 tbsp olive oil, 1 tbsp lemon juice, ½ tsp lemon zest, 1 tsp Dijon mustard, ⅛ tsp salt, 1 pinch black pepper
- Toss the veggies with the dressing until lightly coated.
- Add herbs, Parmesan cheese, and sunflower seed just before serving.½ tbsp mint, ½ tbsp basil, 2 tbsp Parmesan, 1 tbsp sunflower seeds
- Taste and adjust seasoning. Serve immediately or chill for 10–15 minutes.
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FAQ
- Can I make this salad ahead of time?
Yes, but keep the herbs, Parmesan, and sunflower seeds separate until serving to preserve texture and flavor. - Is this salad vegan?
Not as written, but you can omit the Parmesan or use a vegan alternative. - Can I use a different vegetable if I don't have asparagus?
Yes—zucchini ribbons or shaved carrots also work well in this style of salad. - Is this salad gluten-free?
Yes, all ingredients are naturally gluten-free. - What does fennel taste like?
It has a mild anise (licorice-like) flavor—refreshing and crisp when raw. - Can I add a protein to make it a full meal?
Absolutely—try grilled chicken, chickpeas, or seared tofu for a balanced entrée salad.
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Nutrition
Per serving
Calories: 161.6kcal
Carbohydrates: 11.6g
Fiber: 4.9g
Sugar: 5.4g
Fat: 11.3g
Saturated Fat: 2.1g
Trans Fat:
Protein: 6.2g
Nutrition Facts
Shaved Asparagus & Snap Pea Salad with Lemon Vinaigrette
Serving Size
1.5 cups
Amount per Serving
Calories
161.6
% Daily Value*
Fat
11.3
g
17
%
Saturated Fat
2.1
g
13
%
Cholesterol
3.4
mg
1
%
Sodium
287.2
mg
12
%
Potassium
503.5
mg
14
%
Carbohydrates
11.6
g
4
%
Fiber
4.9
g
20
%
Sugar
5.4
g
6
%
Protein
6.2
g
12
%
Vitamin C
36.8
mg
45
%
Vitamin D
0.03
µg
0
%
Calcium
129.9
mg
13
%
Iron
3
mg
17
%
Magnesium
49.3
mg
12
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
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