Green Asparagus Salad with Feta Cheese
(1 vote)
(1 vote)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
376
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 376 cal. | (18 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.3 g | (18 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.6 mg | (72 %) | ||
| Vitamin K | 125.8 μg | (210 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 301 μg | (100 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 625 mg | (16 %) | ||
| Calcium | 317 mg | (32 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 58 μg | (29 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 10.2 g | |||
| Uric acid | 68 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 kilogram green Asparagus
- 4 Tbsps white balsamic vinegar
- 4 Tbsps grapeseed oil
- salt
- freshly ground peppers
- 1 pinch sugar
- 4 Tbsps Sesame seeds
- 200 grams Feta
- 1 handful mint
Preparation steps
1.
Rinse the asparagus, and remove the tough woody ends. Place the asparagus in a steamer, cover, and steam for 10-15 minutes until al dente.
2.
Mix the vinegar and oil together. Season to taste with salt, pepper, and sugar. Remove the asparagus from the steamer and place in a ice water bath. Drain throughly, then cut into small pieces. Mix the asparagus with the dressing and set aside.
3.
Toast the sesame seeds in a dry pan until lightly browned and fragrant. Remove from the pan and cool. Cut the feta cheese into cubes. Rinse and dry the mint, then finely chop the leaves. Mix the sesame seeds, feta cheese, and mint into the asparagus salad. Season to taste, garnish with mint, and serve.
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