Avocado and Asparagus Salad with Lentil Vinaigrette

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Avocado and Asparagus Salad with Lentil Vinaigrette
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
302
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie302 cal.(14 %)
Protein8 g(8 %)
Fat23 g(20 %)
Carbohydrates16 g(11 %)
Sugar added2 g(8 %)
Roughage9 g(30 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E6.2 mg(52 %)
Vitamin K148.1 μg(247 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.3 mg(36 %)
Vitamin B₆0.5 mg(36 %)
Folate199 μg(66 %)
Pantothenic acid1.1 mg(18 %)
Biotin5.1 μg(11 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C34 mg(36 %)
Potassium1,113 mg(28 %)
Calcium85 mg(9 %)
Magnesium75 mg(25 %)
Iron2.8 mg(19 %)
Iodine13 μg(7 %)
Zinc1.9 mg(24 %)
Saturated fatty acids4.3 g
Uric acid55 mg
Cholesterol0 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
200 grams Lettuce
1 bunch white Asparagus
2 Avocados
1 garlic clove (chopped)
1 shallot (chopped)
1 Tbsp sharp Mustard
1 tsp sugar
50 grams yellow Lentils
2 Tbsps scallions
2 Tbsps White vinegar
4 Tbsps olive oil
salt
freshly ground peppers
How healthy are the main ingredients?
Lentilolive oilMustardsugarAvocadogarlic clove

Preparation steps

1.

Rinse and spin dry lettuce. Arrange the leaves on a large platter or 4 plates.

2.

Rinse the asparagus, peel, trim ends and cut into 4 cm (approximately 1 1/2-inch) long diagonal pieces. Place in boiling broth and simmer about 10 to 15 minutes. Remove with a slotted spoon, rinse, drain and arrange on lettuce.

3.

Sauté shallots and garlic in 1 tablespoon oil, add lentils and pour into the still hot broth. Simmer about 8 minutes until the lentils are tender. Drain. Whisk vinegar, mustard and sugar. Whisk in the remaining oil. Season with salt and pepper. Add the lentils and toss. Allow to cool slightly. Stir in the chives.

4.

Peel avocados, halve, pit and cut into slices. Arrange on the salad. Pour a little of the lentil vinaigrette over the salad. Serve the remaining in a gravy boat.

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