New Potato, Asparagus and Spring Onion Salad


Making the very best of spring vegetables, this quick and easy recipe highlights their flavours. It is light but satisfying and is ideal to serve with a piece of grilled fish, chicken , poached or soft cooked eggs.

Leaving the skin on potatoes and steaming them is the best way to preserve their vitamin and mineral content . They are particularly rich in potassium (highest under the skin of potatoes) which helps to keep our minerals balanced and along with asparagus, helps to cleanse the kidneys and liver.


  • 16 new potatoes
  • 6-8 asparagus
  • 3-4 spring onions
  • 2 tablespoons olive oil
  • 1-2 tablespoons fresh lemon juice
  • handful parsley, chopped
  • 2 tablespoons sunflower seeds -toasted (optional)
  • salt, pepper


Wash potatoes and gently scrub with a vegetable brush. Place in a steamer and steam until just done (avoid overcooking).

Rinse asparagus and holding one with both hands, snap off the end where it naturally wants to break. Place in a frying pan and cover with water. Bring to a boil and cook asparagus for a few minutes. They will need to be slightly undercooked for this recipe, so check by inserting a sharp knife into thickest part of stem. Timing will vary depending on thickness of asparagus.

Drain asparagus. While still warm, cut potatoes into quarters and place in a bowl. Slice aparagus at an angle about 1cm thick and add to bowl.

Finely slice spring onions using both white and green parts and add to bowl.

Mix in olive oil - it will soak into warm potatoes. Add lemon juice, salt, pepper and chopped parsley. Taste and add more lemon juice if desired. Sprinkle sunflower seeds on top if using.


You can prepare the potatoes and asparagus before cooking, squeeze the lemon for juice and mix everything together once it's chopped. If you're cooking and chopping, with an adult supervising, you can prepare the whole dish.

Think about other vegetables that can be used when asparagus are not available.

Potatoes provide carbohydrates which are a good source of fuel for energy. When the weather is hot, potassium helps keep the minerals balanced if you sweat a lot.

Share this post

Back to index