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Servings: 4

Total Time: 20 minutes

Asparagus is low in calories, with only four calories per spear. Asparagus can help you manage your weight, which decreases your risk of obesity, type 2 diabetes, cancer and heart disease. Like other vegetables, asparagus contains zero fat, cholesterol or sodium.

Asparagus Salad

Preparation Notes

Select odorless asparagus stalks with dry, tight tips. Avoid limp or wilted stalks. Store asparagus in the refrigerator for up to four days. Wrap the cut ends of the stalks in a wet paper towel and place in a plastic bag. When ready to use, hold asparagus spear by each end and bend until it breaks. Line broken spear up with remaining asparagus and slice.


  1. Chop asparagus and slice potatoes in half.
  2. Bring a large pot of water to a boil.
  3. Add asparagus and cook until tender, about 3 to 5 minutes.
  4. Remove, drain, and rinse under cold water. Set aside.
  5. Add potatoes to pot and cook until softened, about 5 to 8 minutes.
  6. Remove, drain, and rinse. Set aside. In a large bowl, combine asparagus, potatoes, tomato and corn. In a separate bowl, whisk together oil, mustard, sugar, oregano, garlic, onion, salt, and pepper.
  7. Pour over vegetables and toss well to coat.
  8. Chill 2 hours for flavors to develop.


163 calories; 3 g fat; 1 g saturated fat; 0 mg cholesterol; 322 mg sodium; 22 g carbohydrate; 3 g fiber; 3 g protein

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