Asparagus, Bean and Mango Salad with Curry Dressing

0
Average: 0 (0 votes)
(0 votes)
Asparagus, Bean and Mango Salad with Curry Dressing
share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
664
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie664 cal.(32 %)
Protein24.37 g(25 %)
Fat31.15 g(27 %)
Carbohydrates77.73 g(52 %)
Sugar added2.1 g(8 %)
Roughage8.72 g(29 %)
Vitamin A610.12 mg(76,265 %)
Vitamin D2.64 μg(13 %)
Vitamin E10.51 mg(88 %)
Vitamin B₁0.35 mg(35 %)
Vitamin B₂0.66 mg(60 %)
Niacin4.97 mg(41 %)
Vitamin B₆0.46 mg(33 %)
Folate376.81 μg(126 %)
Pantothenic acid0.94 mg(16 %)
Biotin4.16 μg(9 %)
Vitamin B₁₂1.65 μg(55 %)
Vitamin C84.54 mg(89 %)
Potassium976.91 mg(24 %)
Calcium126.63 mg(13 %)
Magnesium63.7 mg(21 %)
Iron5.21 mg(35 %)
Iodine81.71 μg(41 %)
Zinc1.7 mg(21 %)
Saturated fatty acids21.7 g
Cholesterol252.06 mg

Ingredients

for
2
Ingredients
3 hardboiled eggs
300 grams thin green Asparagus
300 grams green Beans
1 Mango
salt
For the curry dressing
1 small onion
1 less aromatic Apple
1 pc ginger (about 1 cm)
1 Tbsp clarified butter
100 milliliters Chicken broth (Instant)
100 milliliters Coconut cream (unsweetened, of creamy, semi-solid cream up in a box unshaken)
2 tsps red Thai Curry paste
salt
freshly ground peppers
1 pinch brown sugar
How healthy are the main ingredients?
gingersugareggMangosaltonion

Preparation steps

1.

For the curry dressing: Peel the onion, apple and ginger. Halve the apple and core and finely dice the onion, apple and ginger. Heat the butter in a saucepan and saute the onion, apple and ginger until tender, without browning. Deglaze with the broth and coconut milk, stir in the curry paste and simmer over low heat until the sauce has reudced by a third, about 20 minutes. Strain the sauce through a sieve, add salt, pepper, sugar and if desired more curry paste.

2.

Rinse the asparagus and beans and cut off the ends. Peel the mango, cut the flesh from the pit and cut into strips.

3.

Blanch the beans and asparagus in boiling salted water until crisp-tender, about 8 minutes. Drain, rinse under cold water, drain and if desired, cut the asparagus on the diagonal.

4.

In a bowl, toss together the asparagus, beans and mango, transfer to plates and season with pepper.

5.

Peel the eggs, cut in half, arrange on the asparagus and spoon the curry dressing over. 

Fall Favorites

Get Fit!

Simple, But Good

Weeknight Dinners

Popular Cookbooks