This creamy asparagus pasta salad is exactly the kind of lunch I want in spring: green, fresh, properly filling, and not remotely sad. If I’m calling something a salad and serving it for lunch, it needs to do the job.
That means real substance: wholewheat pasta, crisp-edged tofu, grilled asparagus, pickled red onions, plenty of herbs, and a bright avocado lime dressing that brings everything together.
I made this one with penne, parsley, and mint, and it felt bright and fresh without tipping into side salad territory. It is the sort of bowl I’d happily make ahead for lunch and actually look forward to eating the next day.
What you’ll love about this recipe
Asparagus season is a joy in England and my favorite way to cook it is lightly grilled and not fussed over too much. I just want to keep its unadulterated sweetness and freshness, and the snap you get with fresh asparagus.
- It is a proper balanced meal, not a side salad pretending to be lunch
- The avocado lime dressing makes it creamy and fresh without feeling heavy
- Crispy tofu adds protein and texture
- Grilled asparagus gives it a real spring feel
- It works well for meal prep and leftovers
Ingredients notes
- Short pasta: I used penne, but any short pasta shape works well here. Fusilli, rigatoni, or farfalle would all be good. Wholewheat pasta keeps it a bit more filling, which I like for lunch salads.
- Tofu: Use super firm tofu if you can. Press it for 15 minutes, then tear it into small chunks rather than cutting it into neat cubes. The rough edges catch a little and get nicely golden in the oven or air fryer.
- Asparagus: I like to trim the woody ends (like in this potato and asparagus salad) and cut the stems into pieces. I brushed mine lightly with olive oil and cooked it on a griddle pan for 5 to 7 minutes, just until lightly charred and tender. You can also sauté it in a pan, air fry it, or roast it in the oven for about 20 minutes.
- A useful little shortcut: use the same bowl you seasoned the tofu in to toss the asparagus pieces. You’ll pick up any leftover seasoning and oil, and it saves washing up.
- Avocado lime dressing: Use a large ripe avocado here and adjust the lime juice and zest as you prefer.
- Herbs: I used parsley and mint, which I really liked here. If you want, coriander (cilantro) would also work well.
- Pickled red onions: Don’t skip these. The creamy dressing, charred asparagus, and crisp tofu all need that little sharp edge.
How to make asparagus pasta salad (step-by-step)
Time needed: 40 minutes
A fresh but filling asparagus pasta salad made with crispy tofu, grilled asparagus, pickled red onions, herbs, seeds, and a creamy avocado lime dressing.
- Press and season the tofu
Press the tofu for 15 minutes to remove excess liquid. Tear it into small, uneven chunks and add it to a bowl and toss well with spices and olive oil. Leave it for a few minutes so the tofu can absorb the flavors while you prep everything else.
- Cook the tofu
Air fry or bake the tofu at 200 C for 15 to 20 minutes, until golden and lightly crisp around the edges. Do not crowd the air fryer basket or baking tray. Give the pieces space so they color properly instead of steaming.
- Cook the pasta
Cook the pasta in well-salted water until tender. Drain and leave to cool slightly.
- Cook the asparagus
Use the same bowl the tofu was seasoned in and toss the asparagus pieces in any leftover seasoning, adding olive oil if needed. Cook on a lightly heated griddle pan for 5 to 7 minutes, turning now and then, until lightly charred and just tender. You can also sauté the asparagus in a pan, air fry it, or roast it in the oven for 10 minutes.
- Make the dressing
Add the avocado, lime juice, lime zest, olive oil, garlic, herbs, salt, pepper, and a little water to a blender or small food processor. Blend until smooth and creamy.
- Assemble the salad
Add the cooked pasta to a large bowl and toss with most of the avocado lime dressing, keeping some to add more at the end if you fancy.
Fold through the asparagus, crispy tofu, pickled red onions, chopped herbs, and pumpkin seeds.
Tips for the best asparagus pasta salad
- Use a large avocado so the dressing feels generous enough to coat the pasta
- Tear the tofu rather than slicing it if you want more crisp edges
- Don’t overcook the asparagus. It should still look bright and hold its shape
- If the dressing thickens too much, loosen it with a splash of water or lime juice
Storage
- This asparagus pasta salad will keep in the fridge for up to 2 days. Because of the avocado dressing, it is best eaten fairly fresh, but it still holds up well for lunch the next day.
- If you are making it ahead, keep a little dressing separate and stir it through just before serving to freshen it up.
Nutritional benefits
Cooked and cooled pasta contains a little resistant starch, which act like a fiber and can help support your gut microbes, also wholewheat pasta could have triple the amount of fiber compared to regular pastas. Add in the fiber from asparagus, the healthy fats from avocado, the extra plant variety from herbs, and the crunch from pumpkin seeds, and you’ve got a lunch that feels both fresh and satisfying. Feed those friendly gut bacteria happy!
Servings
This recipe yields 4 portions, enough for a few dinners and lunches.
serving suggestions
- This is a proper lunch salad all on its own, but it also works well as part of a spring table with extra lime wedges or more pickled onions on the side
- Sometimes a spoonful of pink sauerkraut gives it another tangy note
- Grilled chicken if you want extra protein
variations and substitutions
This recipe is flexible, so once you’ve made it once, you can tweak it depending on what you have.
- Vegan: replace the Greek yogurt with a plant based option
- Swap the herbs and use coriander (cilantro) instead of mint
- Use fusilli or rigatoni instead of penne
- Add a few sliced radishes (or even fermented radishes) or cucumber if you want more crunch
- Add cooked peas (this gives proper spring vibes) or make this minted pea puree and loosen it instead of the avocado lime dressing
- Add finely diced fresh chili if you want a little heat
This asparagus pasta salad is the kind of spring lunch you will come back to again and again: creamy, filling, and full of interesting textures. It has enough substance to count as a real meal, but still feels fresh and bright, which is exactly what I want to serve around Easter, the first picnic or garden party of the year.
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recipe FAQ
Yes. It’s great for lunch the next day. Just keep a little extra dressing aside so you can loosen it before serving.
Yes. Roast it at 200°C for about 20 minutes, or until just tender and lightly browned at the edges.
Yes. Any short pasta shape works well here. Penne, fusilli, farfalle, or rigatoni would all be good.
Either. I like it slightly warm or at room temperature, especially when the tofu is freshly cooked, but it also works chilled from the fridge.
Asparagus Pasta Salad with Avocado Lime Dressing
Equipment
- Air fryer or oven
- saucepan
- Griddle pan, frying pan, or baking tray
- mixing bowl
- Blender or small food processor
- colander
- knife and chopping board
Ingredients
For the salad
- 200 g short wholewheat pasta such as penne
- 300 g super firm tofu
- 300 g asparagus trimmed and cut into pieces
- 3 to 4 tbsp pickled red onions
- 2 tbsp pumpkin seeds
- Small handful parsley chopped
- Small handful mint chopped
For the tofu
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 1/2 tsp salt
- Black pepper to taste
For the asparagus
- 1 tbsp olive oil
For the creamy avocado dressing
- 1 large ripe avocado
- 1 tbsp olive oil
- 1 tbsp Greek yogurt or plant-based yogurt for a vegan version
- 1 garlic clove or 1/2 tsp garlic powder
- Zest and juice of 1 to 2 limes
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/4 tsp chili flakes optional
Instructions
Press and season the tofu
- Press the tofu for 15 minutes to remove excess liquid (take the tofu block on a plate in between plenty of kitchen paper sheets, placing a chopping board and a few heavy cans or jars on top). Tear it into small, uneven chunks and add to a bowl. Toss with the olive oil, garlic powder, smoked paprika, cumin, salt, and black pepper. Leave for a few minutes while you prepare the rest of the salad.300 g super firm tofu, 1 tbsp olive oil, 1 tsp garlic powder, 1 tsp smoked paprika, 1/2 tsp ground cumin, 1/2 tsp salt, 1/2 tsp black pepper
- If you don't have pickled red onions, slice half a red onion on a mandolin or very thin, and add the slices to a small jar, covering fully with apple cider vinegar (or any vinegar really). By the time you are ready to assemble, your pickled red onions will be ready.3 to 4 tbsp pickled red onions
Cook the tofu
- Air fry or bake the tofu at 200℃ for 15 to 20 minutes, until golden and lightly crisp around the edges. Do not crowd the air fryer basket or baking tray, or the tofu will steam rather than color.
Cook the pasta
- While tofu crisps up, cook the pasta in well-salted water until tender. Drain and leave to cool slightly.200 g short wholewheat pasta
Cook the asparagus
- Use the same bowl the tofu was seasoned in and toss the asparagus pieces in any leftover seasoning, adding the olive oil if needed. Cook on a lightly heated griddle pan for 5 to 7 minutes, turning now and then, until lightly charred and just tender. You can also sauté it in a pan, air fry it, or roast it in the oven for about 10 minutes.300 g asparagus, 1 tbsp olive oil
Make the dressing
- Add the avocado, olive oil, yogurt, garlic, lime zest and juice, salt, black pepper, and chili flakes if using to a blender or small food processor. Blend until smooth and creamy.Small handful parsley, Small handful mint, Black pepper, 1 large ripe avocado, 1 tbsp olive oil, 1 tbsp Greek yogurt, 1 garlic clove, Zest and juice of 1 to 2 limes, 1/2 tsp salt, 1/4 tsp chili flakes
Assemble the salad
- Add the cooked pasta to a large bowl and toss with most of the avocado lime dressing, keeping some back to add at the end if you like. Fold through the asparagus, crispy tofu, pickled red onions, chopped herbs, and pumpkin seeds.2 tbsp pumpkin seeds, 3 to 4 tbsp pickled red onions
Notes
- I used parsley and mint, but coriander/cilantro also works well here.
- Do not overcrowd the tofu in the air fryer or on the tray.
- Keep a little dressing back if you want to freshen the salad just before serving.
- This works well slightly warm or at room temperature.
