Low-Cal Vegan
English Pea, Asparagus and Spinach Salad
with water chestnuts
(1 vote)
(1 vote)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
156
calories
Calories
Healthy, because
Even smarter
Nutritional values
This salad is packed with fiber thanks to the aspargus and peas, and valuable minerals such as potassium and copper from the water chestnuts. Be sure to quickly blanch the vegetable just until lightly tender to retain the majority of their nutrients and flavor.
Add a hard-boiled egg to this dish for added texture and a substantial serving of satiating protein.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 156 cal. | (7 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 105.8 μg | (176 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 239 μg | (80 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 5.9 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 611 mg | (15 %) | ||
| Calcium | 57 mg | (6 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 75 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 cups shelled, english peas (blanched)
- 2 cups Asparagus tip (blanched)
- 2 cups fresh Spinach
- 1 cup Water chestnut (sliced)
- 2 Tbsps lemon juice
- ¼ cup extra virgin olive oil
- ⅛ tsp kosher salt (to taste)
- ⅛ tsp freshly ground Black pepper (to taste)
Preparation steps
1.
In a large bowl, combine peas, asparagus, spinach, water chestnuts, lemon juice, and olive oil. Season with salt and pepper and toss all ingredients together until combined. Transfer to a platter or divide among individual plates and serve immediately.
