Asparagus and Arugula Salad with Chips

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Asparagus and Arugula Salad with Chips
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Health Score:
7,3 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 22 min.
Ready in
Calories:
293
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie293 kcal(14 %)
Protein6.07 g(6 %)
Fat15.28 g(13 %)
Carbohydrates36.54 g(24 %)
Sugar added0 g(0 %)
Roughage3.36 g(11 %)
Vitamin A136.77 mg(17,096 %)
Vitamin D0 μg(0 %)
Vitamin E1.34 mg(11 %)
Vitamin B₁0.21 mg(21 %)
Vitamin B₂0.17 mg(15 %)
Niacin2.26 mg(19 %)
Vitamin B₆0.21 mg(15 %)
Folate53.97 μg(18 %)
Pantothenic acid0.31 mg(5 %)
Biotin6.33 μg(14 %)
Vitamin B₁₂0.01 μg(0 %)
Vitamin C20.41 mg(21 %)
Potassium495.69 mg(12 %)
Calcium56.68 mg(6 %)
Magnesium24.45 mg(8 %)
Iron2.38 mg(16 %)
Iodine1.5 μg(1 %)
Zinc0.55 mg(7 %)
Saturated fatty acids3.35 g
Cholesterol7.63 mg

Ingredients

for
4
For the chips
100 grams Pastry flour
1 pinch salt
1 teaspoon Canola oil
1 tablespoon melted butter
Pastry flour (for dusting)
For the salad
1 handful Arugula
2 mild, red onions
350 grams red and yellow Cherry tomatoes
200 grams Wild asparagus
salt
3 tablespoons olive oil
4 tablespoons Herb vinegar
salt
sugar
How healthy are the main ingredients?
Arugulaolive oilsaltonionsaltsugar

Preparation steps

1.

For the chips: In a bowl, stir the flour with the salt. Add the oil and 40 ml (approximately 3 tablespoons)  warm warm, and knead until a firm, elastic dough is formed, about 10 minutes. If necessary, add more flour or water to achieve the desired consistency. Shape the dough into a disk, brush with melted butter, wrap in plastic wrap and rest at room temperature for 30 minutes. 

2.

For the salad: Rinse the arugula and spin dry. Peel, halve and thinly slice the onions. Rinse and halve the tomatoes. Rinse the asparagus, remove woody ends and blanch in a pot of boiling salted water until al dente, about 2-5 minutes. Drain and rinse to cool.

3.

For the chips: Preheat the oven to 200°C (approximately 390°F). Lightly flour a work surface and roll the dough into a thin layer. Line a baking sheet with buttered parchment paper. Place the dough on top and bake until golden and crisp, about 5-8 minutes. Once baked, break into bite-size pieces. 

For the dressing: In a bowl, whisk the oil with the vinegar, and season with salt and sugar to taste.

For serving: Arrange the salad ingredients in a large serving bowl or on individual serving plates. Drizzle with the dressing and garnish with the chips.