Strawberry Asparagus Salad with Feta
Strawberry Asparagus Salad with Feta - Red-white-green combination with vitamin kick.
Healthy, because
Even smarter
Nutritional values
The mustard oils of arugula provide the intense spicy taste as well as the positive effect on the body. Rocket is rich in folic acid and B vitamins. It also stimulates digestion and has a diuretic effect. Green asparagus also contains plenty of folic acid. Among other things, the B vitamin promotes cell renewal and is particularly important for pregnant women, as it can prevent malformations in the unborn child.
Walnuts instead of pine nuts also go great with the salad and bring lots of healthy omega-3 fatty acids to the plate.
(Percentage of daily recommendation)
| Calorie | 281 cal. | (13 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 156.8 μg | (261 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 346 μg | (115 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 145 mg | (153 %) | ||
| Potassium | 941 mg | (24 %) | ||
| Calcium | 174 mg | (17 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 7.5 mg | (94 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 96 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 36 ozs Asparagus
- salt
- 1 ½ ozs Pine nuts (2 heaped Tbsp.)
- 4 scallions
- 1 oz Basil
- 4 ozs Arugula (1 bunch)
- 18 ozs Strawberries
- 3 Tbsps white balsamic vinegar
- 3 Tbsps Orange juice
- 1 tsp honey
- 1 tsp Dijon mustard
- peppers
- 2 Tbsps olive oil
- 5 ozs Feta
Preparation steps
Wash asparagus, cut off woody ends, peel the lower third of the spears. Cut asparagus in half lengthwise, cut into pieces and cook in boiling salted water for about 5 minutes. Then rinse with cold water and drain.
In the meantime, toast pine nuts in a pan without fat over medium heat. Clean the spring onions, wash and cut into rings. Wash basil and arugula, shake dry. Pluck basil leaves, set aside some for garnish, cut the rest into strips. Leave arugula whole.
Clean, wash and cut strawberries into pieces. Whisk vinegar with orange juice, honey, mustard, salt, pepper and oil to a dressing.
Add the asparagus, pine nuts, spring onions, basil strips and strawberries, crumble in the feta and mix everything together. Season with salt and pepper and serve with arugula and basil leaves.
