Broccoli and Asparagus Salad
(1 vote)
(1 vote)
Health Score:
100 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
225
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 225 cal. | (11 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 12.9 mg | (108 %) | ||
| Vitamin K | 275.7 μg | (460 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 210 μg | (70 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 159 mg | (167 %) | ||
| Potassium | 847 mg | (21 %) | ||
| Calcium | 142 mg | (14 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 176 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the salad
- 500 grams Broccoli
- 500 grams green Asparagus
- 100 grams Snow peas
- 2 Tomatoes
- Chervil
- 2 Tbsps toasted slivered almonds
- For the sauce
- 3 Tbsps Raspberry vinegar
- 5 Tbsps vegetable oil
- 2 shallots (finely diced)
- salt
- coarsely crushed pink and green peppers
Preparation steps
1.
For the salad, trim broccoli, rinse and divide into florets. Rinse asparagus, trim and peel the lower end. Trim snow peas and rinse. Blanch vegetables in plenty of salted water for about 5 minutes. Immediately rinse with ice-cold water and drain well. Rinse the tomatoes, cut into quarters, remove the seeds and cut into small cubes.
For the sauce, mix raspberry vinegar and oil together, add shallots and season with salt and pepper. Arrange cooled vegetables on a platter, distribute tomatoes on top and drizzle with the sauce. Serve sprinkled with chervil and almonds.
