Local & Seasonal

Asparagus and Tomato Salad

with Prawns and Dill
4.8
Average: 4.8 (10 votes)
(10 votes)
Asparagus and Tomato Salad

Asparagus and Tomato Salad - A light salad with a winning combination of mild and spicy flavors

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Health Score:
9,6 / 10
Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
238
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tomatoes are rich in lycopene, which help protect the body against free radical damage, while asparagus is a great source of nutrients such as folate and fiber.

The asparagus and tomato salad is a quick and light lunch, but you can serve it with a slice of whole-wheat bread to make it more filling. You can also replace the shrimp with smoked salmon to give you an extra portion of heart-healthy omega-3 fatty acids.

1 serving contains
(Percentage of daily recommendation)
Calorie238 kcal(11 %)
Protein20 g(20 %)
Fat11 g(9 %)
Carbohydrates11 g(7 %)
Sugar added2 g(8 %)
Roughage5.5 g(18 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.8 μg(4 %)
Vitamin E10.7 mg(89 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.6 mg(63 %)
Vitamin B₆0.3 mg(21 %)
Folate170 μg(57 %)
Pantothenic acid1.7 mg(28 %)
Biotin9.8 μg(22 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C59 mg(62 %)
Potassium815 mg(20 %)
Calcium182 mg(18 %)
Magnesium99 mg(33 %)
Iron3.8 mg(25 %)
Iodine86 μg(43 %)
Zinc2.8 mg(35 %)
Saturated fatty acids1.8 g
Uric acid198 mg
Cholesterol109 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 lemon
1 red onion
1 bunch dill weed
7 ounces Cherry tomatoes
5 ounces Prawn (ready to cook)
2 tablespoons olive oil
1 teaspoon Agave syrup (or honey)
salt
black peppers
1 pound white Asparagus
How healthy are the main ingredients?
lemononiondill weedolive oilAgave syrupsalt
Preparation

Kitchen utensils

1 Pot, 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Sieve, 1 Citrus juicer

Preparation steps

1.
Asparagus and Tomato Salad preparation step 1

Squeeze juice from the lemon. Peel the onion and cut into thin strips. Rinse the dill, shake dry, pluck needles and finely chop. Rinse the tomatoes, wipe dry and halve. In a bowl, combine lemon juice, onion, dill, tomatoes, shrimp, oil and agave syrup. Season with salt and pepper and mix well.

2.
Asparagus and Tomato Salad preparation step 2

Rinse the asparagus, pat dry and peel thoroughly with a vegetable peeler. Trim the tough ends and cut the spears diagonally into slices. Leave the asparagus tips whole.

3.
Asparagus and Tomato Salad preparation step 3

Blanch the asparagus in a large pot of boiling salted water until just tender, 4-5 minutes.

4.
Asparagus and Tomato Salad preparation step 4

Drain the asparagus in a strainer.

5.
Asparagus and Tomato Salad preparation step 5

Combine warm asparagus with the other ingredients and mix thoroughly. Season with salt and pepper and serve.