Asparagus and Mango Salad
Asparagus and Mango Salad - A delicious mixture of savory and fruity flavors.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 204 cal. | (10 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 133.3 μg | (222 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 243 μg | (81 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 5.4 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 70 mg | (74 %) | ||
| Potassium | 574 mg | (14 %) | ||
| Calcium | 96 mg | (10 %) | ||
| Magnesium | 50 mg | (17 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 59 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- 1 kilogram white Asparagus
- salt
- 1 Mango
- 1 red chili pepper
- 4 scallions
- 1 Lime
- 1 tsp brown sugar
- 5 Tbsps grapeseed oil
- 1 tsp green peppers (pickled)
- As desired:
- 1 handful pea shoots
Preparation steps
Rinse and peel asparagus. Combine asparagus peels with 1 pinch salt and 400 ml (approximately 1 3/4 cup) water in a pot. Simmer over low heat, about 10 minutes. Pour through a sieve set over a bowl or measuring cup. Combine resulting asparagus-flavored cooking liquid with up to 1 liter (approximately 4 1/4 cups) fresh water. Bring to a boil and cook asparagus about 20 minutes.
Meanwhile, peel mango and cut flesh away from pit. Cut mango into small cubes. Rinse and halve chile, remove seeds and ribs, and chop. Rinse, trim and thinly slice scallions crosswise into rings. Squeeze lime. For the dressing: Whisk together lime juice, sugar, oil, pickled pepper and 4-5 tablespoons asparagus cooking liquid. Season with salt.
Remove asparagus from cooking liquid, drain and cut into 3-4 cm (approximately 1 to 1 1/2 inch) pieces. Mix asparagus with mango, chile and scallions. Add dressing and toss to combine. Let cool until asparagus is room temperature. Season to taste and divide salad among 4 plates. If desired, garnish with pea shoots (rinsed and shaken dry).
