Asian-style Green Vegetable Salad

Name: Asian-style Green Vegetable Salad
Total time: 30 min
Yield: 4
Ingredients: 4.5 cups Asparagus (lower third peeled, woody ends cut off); 3 tablespoons soy sauce; 3 tablespoons fresh Lime juice; 2 tablespoons vegetable stock; 3 tablespoons Peanut oil; 1.25 inches fresh ginger (finely chopped); 1 teaspoon toasted Sesame seeds; 3 Persian Cucumber (about 8 oz., cut lengthways into thin slices); 1 ripe Mango (thinly sliced); 1 ripe Avocado (pitted, peeled and quartered)

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Health Score:

8,8 / 10

Difficulty:

easy

Difficulty

Preparation:

30 min.

Preparation

Calories:

259

calories

Calories

How many calories can I eat?

Healthy, because

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Nutritional values

This light salad is packed with flavor from the dressing and full of nutrients from the variety of vegetables the recipe includes.

You can serve over some rice for a more filling meal.

1 serving contains
(Percentage of daily recommendation)

Calorie	259 kcal	(12 %)
Protein	5.4 g	(6 %)
Fat	16.51 g	(14 %)
Carbohydrates	28.05 g	(19 %)
Sugar added	0 g	(0 %)
Roughage	5.61 g	(19 %)

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more nutritional values

Vitamin A	154.11 mg	(19,264 %)
Vitamin D	0 μg	(0 %)
Vitamin E	3.62 mg	(30 %)
Vitamin B₁	0.17 mg	(17 %)
Vitamin B₂	0.2 mg	(18 %)
Niacin	2.5 mg	(21 %)
Vitamin B₆	0.32 mg	(23 %)
Folate	133.68 μg	(45 %)
Pantothenic acid	1.34 mg	(22 %)
Biotin	3.39 μg	(8 %)
Vitamin B₁₂	0 μg	(0 %)
Vitamin C	45.93 mg	(48 %)
Potassium	737.08 mg	(18 %)
Calcium	60.24 mg	(6 %)
Magnesium	53.54 mg	(18 %)
Iron	2.08 mg	(14 %)
Iodine	0.68 μg	(0 %)
Zinc	0.97 mg	(12 %)
Saturated fatty acids	2.68 g
Cholesterol	0 mg

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 4 ½ cups Asparagus (lower third peeled, woody ends cut off); 3 tablespoons soy sauce; 3 tablespoons fresh Lime juice; 2 tablespoons vegetable stock; 3 tablespoons Peanut oil; 1 ¼ inches fresh ginger (finely chopped); 1 teaspoon toasted Sesame seeds; 3 Persian Cucumber (about 8 oz., cut lengthways into thin slices); 1 ripe Mango (thinly sliced); 1 ripe Avocado (pitted, peeled and quartered)

How healthy are the main ingredients?

soy sauce ginger Sesame seeds Cucumber Mango Avocado

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Preparation steps

Blanche the asparagus in boiling salt water for 4 min. Rinse in cold water to stop the cooking and drain.

Whisk together the soy sauce, lime juice, vegetable stock, and some ground black pepper. Stir in the oil and add the ginger and the sesame seeds.

For each portion, arrange some cucumber slices on a plate, top with some asparagus spears, add the mango slices and finish with a piece of avocado and an asparagus spear halved lengthways. Drizzle with the dressing.