Asparagus Pasta Salad in a Jar
Asparagus Pasta Salad in a jar - Perfect for lunch and picnic.
Healthy, because
Even smarter
Nutritional values
Whole-grain pasta contains a lot of fiber and therefore keeps you full much longer than white flour pasta. Pine nuts may seem inconspicuous, but they provide us with a lot of vitamin E and unsaturated fatty acids. Mild-tasting mozzarella is an excellent source of calcium and protein and contains less fat than other types of cheese.
Outside of asparagus season, you can substitute cucumber, steamed broccoli or cooked peas for the green vegetable.
(Percentage of daily recommendation)
| Calorie | 409 cal. | (19 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 94.3 μg | (157 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 5.2 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 654 mg | (16 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 71 mg | |||
| Cholesterol | 11 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 15 ozs Whole Grain Pasta
- 1 ½ ozs Pine nuts (2 TBSP.)
- 2 scallions
- 8 ozs Cherry tomatoes
- 2 ozs Arugula (1 bunch)
- 9 ozs Asparagus
- 1 bunch Basil
- 1 garlic clove
- 1 tsp Dijon mustard
- 3 Tbsps olive oil
- 1 Tbsp lemon juice
- 2 Tbsps white balsamic vinegar
- 1 tsp honey
- 7 ozs Bocconcini
Preparation steps
Cook pasta in boiling salted water according to package directions for about 8-10 minutes. Then rinse with cold water and drain.
In the meantime, toast pine nuts in a hot frying pan without fat over medium heat. Clean the spring onions, wash and cut into fine rings. Clean, wash and halve tomatoes. Wash arugula and shake dry.
Wash the asparagus, cut off the woody ends, peel the lower third of the spears and cut them diagonally into pieces. Cook asparagus in boiling salted water for about 3-4 minutes. Rinse with cold water and drain.
For the dressing, wash basil, shake dry and pluck leaves. Peel and finely chop the garlic. Finely puree basil, garlic, mustard, oil, lemon juice, vinegar, 1-2 tablespoons water and honey and season with salt and pepper.
Divide the dressing into 4 sealable glass jars. Layer pasta, asparagus, tomatoes, green onions, mozzarella balls and arugula on top, sprinkle with pine nuts, and refrigerate until ready to serve. Shake vigorously before eating so that dressing and remaining ingredients mix well.
