Asparagus and Arugula Salad with Chips
Nutritional values
(Percentage of daily recommendation)
| Calorie | 249 cal. | (12 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 3.1 g | (10 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 55.8 μg | (93 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.3 mg | (19 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 444 mg | (11 %) | ||
| Calcium | 45 mg | (5 %) | ||
| Magnesium | 30 mg | (10 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 39 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 7 g |
Ingredients
- For the chips
- 100 grams Pastry flour
- 1 pinch salt
- 1 tsp Canola oil
- 1 Tbsp 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 Tbsps olive oil
- 4 Tbsps Herb vinegar
- salt
- sugar
Preparation steps
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.
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.
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.
