Shaved Asparagus White Bean Spring Salad


June 4, 2018

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When it comes to seasonal eating, spring is that special season when finally fresh, local veggies begin to pop up, the farmers markets open, and the squash and stored root veggies (that lovingly got you through those long days in March) can officially be put away for next year. 

Probably the most famous spring vegetable is asparagus, but it wasn’t until we started eating seasonally that I truly appreciated this special vegetable, and just how AMAZING it tastes after those long winter months. 

Asparagus is one of the first vegetables ready to harvest in the spring and is also a perennial, meaning that once you get it started you will be able to let it grow year after year.

When you first plant asparagus anticipate a long wait though because this delicious plant can take up to three years to mature enough where it will be ready to harvest.

But, trust me when I say that there is nothing quite like locally grown spring asparagus. Once you have it you probably wont be able to go back to eating it in the winter time…do yourself a favor and hold out for spring when you not only will enjoy it’s amazing fresh flavor, but will also appreciate it even more.

Shaved Asparagus White Bean Spring Salad - The Well Essentials

That really is what I love so much about seasonal eating, and it is never more apparent to me than in the spring just how much seasonal eating has changed my appreciation for the food I in many ways used to take for granted.

Because of our current global food system we have access to virtually any fruit or vegetable we may want not matter what time of year. While this may sound great, what it actually does is eliminate that innate nature within us all to eat with the seasons and tune into our seasonal cravings and desires. This is something that seasonal eating does a wonderful job of reawakening and the best part is that it doesn’t take very long to start seeing the positive affects of this traditional way of interacting with our food.

Shaved Asparagus White Bean Spring Salad - The Well Essentials

So since we are offically in full spring mode, and since the farmers markets here in New England have been flooded with asparagus I thought why not celebrate this special spring veggie with a delicious shaved asparagus warm salad. This salad is made entirely with local veggies and is great as an appetizer or side dish with dinner, or even served along for an easy lunch. 

Shaved Asparagus White Bean Spring Salad - The Well Essentials

shaved asparagus white bean spring salad


  • 1 bunch of asparagus

  • 1 leek (thinly sliced)

  • 2 garlic cloves (chopped)

  • 2 cups white cannelloni beans (rinsed)

  • 1 cup sliced radishes

  • 1/3 cup shaved almonds

  • 1/2 cup crumbled goat cheese

  • 2 tablespoons coconut oil

  • 2 tablespoons lemon juice

  • 2 tablespoons fresh dill

  • 1 tsp sea salt

  • 1 tsp black pepper


  • In a medium size pan heat coconut oil.

  • Add leeks, and chopped garlic to pan and cook until lightly softened.

  • Next, chop the ends off of the asparagus and shave the asparagus stalks using a potato peeler or mandolin.

  • Add the shaved asparagus to the pan and cook for roughly 10 minutes, or until asparagus begins to soften.

  • Next, rinse cannelloni beans and add to skillet.

  • Add salt, pepper, and lemon juice to veggies in the pan and mix until well combined.

  • Remove pan from heat and add veggies into a medium size bowl.

  • Top with sliced radishes, dill, shaved almonds, and goat cheese.

  • Mix ingredients together and add additional sea salt/pepper to taste.

  • Serve immediately or serve cold later.

Megan Faletra, MS, MPH, RDN

Megan Faletra, MS, MPH, RDN

Megan is a maternal-child health dietitian and mom of two. With nearly a decade of experience working in maternal-child nutrition both domestically and abroad, Megan is passionate about supporting mothers and their little ones through pregnancy, postpartum, and beyond.

Megan especially loves helping to nourish families with simple, delicious recipes that both children and adults will enjoy. All of the recipes at MADRE are gluten free, and focused on celebrating food culture, seasonality, and supporting the nutritional needs of growing children, mothers, and families.

Megan holds a MS in Nutrition and MPH in Global Health from Tufts University, and received her dietetic license (RDN) from Brigham and Women's Hospital. She has advanced training in pediatric nutrition and baby led weaning, and is currently working towards becoming a certified lactation consultant.

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Meet Meg

Mom of two girls under two, and registered dietitian specializing in prenatal, postpartum, and infant wellness. My passion for supporting moms and babies began more than a decade ago, but nothing made me more committed to helping moms and babies thrive than going through my own pregnancy and postpartum journey.

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