Asparagus Carrot Burrata Salad
Asparagus carrot Burrata salad - Delicious spring salad with Italian flair. Photo: Iris Lange-Fricke
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.
(Percentage of daily recommendation)
| Calorie | 671 cal. | (32 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 48 g | (41 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.4 g | (31 %) |
| Vitamin A | 2.3 mg | (288 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 17.3 mg | (144 %) | ||
| Vitamin K | 150.3 μg | (251 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 12.6 mg | (105 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 357 μg | (119 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 25.8 μg | (57 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 79 mg | (83 %) | ||
| Potassium | 1,344 mg | (34 %) | ||
| Calcium | 622 mg | (62 %) | ||
| Magnesium | 161 mg | (54 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 210.4 μg | (105 %) | ||
| Zinc | 6.3 mg | (79 %) | ||
| Saturated fatty acids | 21 g | |||
| Uric acid | 89 mg | |||
| Cholesterol | 81.4 mg |
Ingredients
- Ingredients
- 8 ozs white Asparagus
- 8 ozs green Asparagus
- 2 carrots
- 3 Tbsps olive oil
- 1 Tbsp Sunflower seed
- 1 Tbsp lemon juice
- 6 ozs Cherry tomatoes
- 1 handful Arugula
- 1 scallion
- 2 scoops Burrata
Kitchen utensils
Preparation steps
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.
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.
Wash and quarter the tomatoes. Wash the arugula and shake dry. Clean, wash and chop the spring onions.
Mix asparagus with tomatoes, arugula and spring onions, arrange on plates and serve with a scoop of burrata.
