Seasonal Kitchen

Asparagus Broccoli Salad with Miso Dressing

5
Average: 5 (3 votes)
(3 votes)
Asparagus Broccoli Salad with Miso Dressing

Asparagus Broccoli Salad with Miso Dressing - Crunchy delicious and full of vital substances

share Share
print
bookmark_border Copy URL
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
248
calories
Calories

Healthy, because

Even smarter

Nutritional values

The green plant pigment chlorophyll not only makes the skin glow, but also has blood purifying and draining properties. The high-quality oils favor the absorption of fat-soluble vitamins from asparagus as well as broccoli and are important for hormone formation in the body.

Just no asparagus season? Never mind! The salad also tastes just as good with other green vegetables such as kohlrabi or peas.

1 serving contains
(Percentage of daily recommendation)
Calorie248 cal.(12 %)
Protein12 g(12 %)
Fat18 g(16 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage6.1 g(20 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.3 μg(2 %)
Vitamin E4.8 mg(40 %)
Vitamin K233.5 μg(389 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.7 mg(39 %)
Vitamin B₆0.4 mg(29 %)
Folate191 μg(64 %)
Pantothenic acid2 mg(33 %)
Biotin6 μg(13 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C121 mg(127 %)
Potassium672 mg(17 %)
Calcium150 mg(15 %)
Magnesium93 mg(31 %)
Iron3 mg(20 %)
Iodine23 μg(12 %)
Zinc1.9 mg(24 %)
Saturated fatty acids3.3 g
Uric acid107 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
2 ½ ozs Cashews
18 ozs Asparagus
12 ozs Broccolini
salt
1 ½ ozs Fresh herbs (2 handfuls; e.g. red Thai basil, mint, coriander)
1 garlic clove
1 red chili pepper
1 Lime
3 Tbsps Rice vinegar
2 Tbsps Peanut oil
1 Tbsp sesame oil
½ oz white Miso paste (1 TBSP.)
5 ozs Soy yogurt
How healthy are the main ingredients?
Cashewsesame oilsaltgarlic cloveLime

Preparation steps

1.

Toast cashews in a hot skillet without fat over medium heat for 3 minutes; set aside. Wash asparagus, cut off woody ends and peel lower third of spears. Trim broccolini, wash and divide into pieces. Steam asparagus and broccoli over boiling salted water in a steamer insert for about 10 minutes until al dente.

2.

Meanwhile, wash herbs, shake dry and pluck leaves. Peel and finely chop garlic. Halve chili pepper lengthwise, remove seeds, wash and cut into fine strips. Squeeze lime. Mix lime juice with rice vinegar, both oils, garlic, chili and miso paste to a dressing.

3.

Arrange asparagus together with broccoli on plates. Add yogurt, sprinkle with herbs and drizzle with dressing. Coarsely chop the cashews and sprinkle over the salad.