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Asparagus and Orange Salad

Average: 4.9 (10 votes)
(10 votes)
Asparagus and Orange Salad

Asparagus and Orange Salad - Spanish-inspired Midsummer Night's Dream

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Health Score:
9,3 / 10
45 min.

Healthy, because

Even smarter

Nutritional values

The oranges in this salad are packed with vitamin C, while pine nuts and olive oil provide unsaturated fatty acids, and the asparagus provides potassium.

Want to make this salad even lower calorie? Simply remove the edges of fat from the ham before you cut it into strips.

1 serving contains
(Percentage of daily recommendation)
Calorie219 kcal(10 %)
Protein8 g(8 %)
Fat15 g(13 %)
Carbohydrates11 g(7 %)
Sugar added4 g(16 %)
Roughage4 g(13 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E6.6 mg(55 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.5 mg(29 %)
Vitamin B₆0.2 mg(14 %)
Folate103 μg(34 %)
Pantothenic acid1 mg(17 %)
Biotin6.2 μg(14 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C41 mg(43 %)
Potassium412 mg(10 %)
Calcium82 mg(8 %)
Magnesium55 mg(18 %)
Iron2.4 mg(16 %)
Iodine14 μg(7 %)
Zinc1.3 mg(16 %)
Saturated fatty acids4.1 g
Uric acid80 mg
Cholesterol19 mg
Development of this recipe:


1 ½ pounds
white Asparagus
2 tablespoons
1 teaspoon
2 tablespoons
1 pinch
1 tablespoon
1 tablespoon
2 ounces
baby Spinach
1 tablespoon
Cultured butter (about 20 grams)
2 teaspoons
2 ounces

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 1 Small skillet, 1 Wooden spoon, 1 Citrus juicer, 1 Salad bowl, 1 Teaspoon, 1 Tablespoon, 1 Whisk, 2 Small bowls, 1 Sieve, 1 large Skillet, 1 Slotted spatula, 1 Salad server

Preparation steps

Asparagus and Orange Salad preparation step 1

Rinse asparagus and peel stalks thoroughly with a vegetable peeler. Remove tough ends. Cut off asparagus tips and cut spears diagonally into 1-inch long pieces.

Asparagus and Orange Salad preparation step 2

Toast the pine nuts in a dry pan until golden brown while stirring. Remove and allow to cool in a small bowl.

Asparagus and Orange Salad preparation step 3

Squeeze juice of 1 orange. In a salad bowl, whisk together orange juice, salt and pepper (to taste), maple syrup, vinegar and cayenne pepper. Whisk in the safflower oil and olive oil until emulsified. 

Asparagus and Orange Salad preparation step 4

Rinse spinach thoroughly in cold water several times and then drain well in a sieve.

Asparagus and Orange Salad preparation step 5

Rinse remaining orange in hot water and wipe dry. With the peeler, remove strips of zest and then cut into very thin strips.

Asparagus and Orange Salad preparation step 6

Use a sharp knife to remove the rest of the peel and bitter white pith from the orange. Cut between membranes to remove whole segments and place in a small bowl.

Asparagus and Orange Salad preparation step 7

Heat butter in a large skillet over low heat. Cook asparagus pieces until crisp-tender, stirring occasionally, about 5 minutes.

Asparagus and Orange Salad preparation step 8

Sprinkle sugar and orange zest over the asparagus and continue cooking until slightly caramelized, stirring constantly, about 5 minutes more. Season with salt and pepper and let cool slightly.

Asparagus and Orange Salad preparation step 9

Cut ham cut into finger-wide strips. Add to dressing along with the warm asparagus, orange segments and spinach and toss to combine. Sprinkle asparagus salad with pine nuts and serve.