Local Superfoods

Asparagus Carrot Burrata Salad

5
Average: 5 (15 votes)
(15 votes)
Asparagus Carrot Burrata Salad

Asparagus carrot Burrata salad - Delicious spring salad with Italian flair. Photo: Iris Lange-Fricke

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
671
calories
Calories

Healthy, because

Even smarter

Nutritional values

Asparagus is a real superfood: this low-calorie vegetable scores points with tonspotassium, which has a draining and blood pressure-lowering effect. Green asparagus in particular contains a lot of folic acid. 

Instead of burrata, this salad also tastes great with feta, goat cheese or mozzarella. 

1 serving contains
(Percentage of daily recommendation)
Calorie671 kcal(32 %)
Protein34 g(35 %)
Fat48 g(41 %)
Carbohydrates26 g(17 %)
Sugar added0 g(0 %)
Roughage9.4 g(31 %)
Vitamin A2.3 mg(288 %)
Vitamin D0 μg(0 %)
Vitamin E17.3 mg(144 %)
Vitamin K150.3 μg(251 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.8 mg(73 %)
Niacin12.6 mg(105 %)
Vitamin B₆0.7 mg(50 %)
Folate357 μg(119 %)
Pantothenic acid2.1 mg(35 %)
Biotin25.8 μg(57 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C79 mg(83 %)
Potassium1,344 mg(34 %)
Calcium622 mg(62 %)
Magnesium161 mg(54 %)
Iron4.1 mg(27 %)
Iodine210.4 μg(105 %)
Zinc6.3 mg(79 %)
Saturated fatty acids21 g
Uric acid89 mg
Cholesterol81.4 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
8 ounces white Asparagus
8 ounces green Asparagus
2 carrots
3 tablespoons olive oil
1 tablespoon Sunflower seed
1 tablespoon lemon juice
6 ounces Cherry tomatoes
1 handful Arugula
1 scallion
2 scoops Burrata
How healthy are the main ingredients?
Arugulaolive oilSunflower seedcarrot
Preparation

Kitchen utensils

1 Non-stick pan, 1 Cutting board, 1 Large knife, 1 Bowl

Preparation steps

1.

Peel the asparagus and cut off the lower woody ends. Wash the green asparagus and also cut off the woody ends. Cut the asparagus into pieces. Clean and peel carrots and cut them into sticks.

2.

Heat the oil in a frying pan, sauté the asparagus and carrots for 5 minutes at medium heat. Add sunflower seeds and saute for 3 minutes. Deglaze with lemon juice and season the asparagus and carrot mix with salt and pepper. Then remove from the heat and let it cool down.

3.

Wash and quarter the tomatoes. Wash the arugula and shake dry. Clean, wash and chop the spring onions.

4.

Mix asparagus with tomatoes, arugula and spring onions, arrange on plates and serve with a scoop of burrata.