Salad with Cauliflower, Mushrooms and Green Asparagus

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Salad with Cauliflower, Mushrooms and Green Asparagus
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
166
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie166 cal.(8 %)
Protein7 g(7 %)
Fat13 g(11 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.7 μg(4 %)
Vitamin E5.3 mg(44 %)
Vitamin K251.6 μg(419 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin5 mg(42 %)
Vitamin B₆0.4 mg(29 %)
Folate201 μg(67 %)
Pantothenic acid2.3 mg(38 %)
Biotin13 μg(29 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C106 mg(112 %)
Potassium862 mg(22 %)
Calcium110 mg(11 %)
Magnesium66 mg(22 %)
Iron3.4 mg(23 %)
Iodine18 μg(9 %)
Zinc1.2 mg(15 %)
Saturated fatty acids1.8 g
Uric acid124 mg
Cholesterol0 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
200 grams Spinach
150 grams button Mushroom
400 grams Cauliflower
250 grams green Asparagus
4 Artichoke hearts (canned)
1 Red chili pepper
2 Tbsps White vinegar
5 Tbsps Corn oil
salt
freshly ground peppers
½ tsp Mustard
How healthy are the main ingredients?
CauliflowerCauliflowerSpinachMustardArtichoke heartssalt

Preparation steps

1.

Rinse and spin dry spinach. Clean and chop mushrooms, if needed.

2.

Cook cauliflower florets in salted boiling water for about 7 minutes or until al dente. Drain, rinse in cold water and drain again. Peel lower thirds of asparagus, trim woody ends and cook in boiling salted water for 10 minutes or until al dente. Drain, rinse in cold water and drain again. Cut asparagus into bite-sized pieces.

3.

Drain artichoke hearts and cut into quarters.

4.

Rinse chile pepper, halve and remove seeds and ribs, chop finely. Combine vinegar with mustard and oil, season with salt, pepper and chile pepper. Combine all salad ingredients (except spinach) and toss with dressing.

5.

Arrange spinach on plates and top with salad. Serve.

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