Pasta Salad with Asparagus and Peas To-go
Pasta salad with asparagus and peas to-go - Summer salad to go
Healthy, because
Even smarter
Nutritional values
The sweet, slightly tart goji berries are among the healthiest fruits in the world because of the numerous vital substances they contain. They are considered mood-lifting and support the work of the kidneys and liver. Asparagus spears contain a lot of the dietary fiber inulin. This makes the vegetable the perfect choice for filling salads.
Outside the asparagus season, you can replace the green vegetables with zucchini or cucumber. Before serving, distribute the dressing well by turning the jar. If you don't like the asparagus raw, saute it for 1-2 minutes in 1 tablespoon hot olive oil. Then season asparagus with salt and pepper, let cool and divide into the glasses.
(Percentage of daily recommendation)
| Calorie | 452 cal. | (22 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.7 g | (42 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 91.1 μg | (152 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 264 μg | (88 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 6.9 μg | (15 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 733 mg | (18 %) | ||
| Calcium | 172 mg | (17 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 135 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 24 ozs green Asparagus
- 7 ozs Peas (freshly split or frozen)
- 20 ozs short Whole Grain Pasta (e.g. penne or orecchiette)
- salt
- ½ bunch Basil
- 1 oz Parmesan
- 1 garlic clove
- 2 Tbsps lemon juice
- 2 Tbsps White vinegar
- peppers
- 3 Tbsps Vegetable broth
- 6 Tbsps olive oil
- ½ oz dried Goji berry (2 TSP)
Preparation steps
Cook pasta according to package directions in plenty of boiling salted water until al dente, adding peas in the last 2-3 minutes.
Meanwhile, wash basil, shake dry, pluck leaves and chop finely. Finely grate Parmesan cheese. Peel and finely chop garlic. Whisk lemon juice with vinegar, salt, pepper, broth, Parmesan, garlic and olive oil and stir in chopped basil.
Drain pasta and peas, drain and let cool for 5 minutes. Meanwhile, wash asparagus, cut off the woody ends and peel the lower third of the spears. Slice asparagus lengthwise into thin slices.
Mix the pasta with the basil dressing in a bowl. Divide the pasta salad into 4 glasses. Arrange asparagus slices on top and sprinkle with goji berries. Close the glasses tightly and chill to take away.
