Arugula and Asparagus with Ciabatta
(1 vote)
(1 vote)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
310
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 310 cal. | (15 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 113.9 μg | (190 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 460 mg | (12 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 71 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams White pepper
- 200 grams Peas
- 200 grams Pearl onion
- 150 grams Arugula
- 1 Ciabatta
- 4 Tbsps vegetable oil
- salt
- peppers
- 4 Tbsps balsamic vinegar
Preparation steps
1.
Rinse the asparagus and remove the tough bottom thirds of the stalks. Cook in boiling, salted water until al dente, about 6 minutes. Add the peas and cook for 2 more minutes, then remov from heat. Drain the vegetables in a colander and rinse under cold water. Rinse the arugula and shake dry.
2.
Cut the ciabatta into quarters and drizzle the cut surfaces with olive oil. Toast them in the oven at 220°C (approximately 425°F). Peel the onions, chop finely and saute in 1-2 tablespoons of oil. Add the asparagus and peas and toss briefly, then deglaze the pan with 3 tablespoons of vinegar and season with salt and pepper.
3.
Arrange the arugula on four plates, drizzle with the remaining vinegar and serve with the ciabatta and vegetables.
