White Asparagus with Herb Yogurt
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
Of course, this deliciously light spring dish also works really well with green asparagus instead of white. This not only reduces the cooking time of the vegetables to about 8 minutes, but also the folic acid content is higher with green asparagus. The vitamin is important for blood formation and cell renewal, among other things.
(Percentage of daily recommendation)
| Calorie | 185 cal. | (9 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 10.5 mg | (88 %) | ||
| Vitamin K | 264 μg | (440 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 8.2 mg | (68 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 568 μg | (189 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 125 mg | (132 %) | ||
| Potassium | 1,312 mg | (33 %) | ||
| Calcium | 293 mg | (29 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 39 μg | (20 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 136 mg | |||
| Cholesterol | 9 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 2 kilograms white Asparagus
- salt
- 1 Tbsp sugar
- ½ lemon (juiced)
- 2 handfuls Arugula
- 1 handful Salad burnet
- 20 grams Chives
- 1 bunch Cress
- 350 grams Yogurt (0.1% fat)
- 1 Tbsp lemon juice
- freshly ground peppers
Preparation steps
Peel the asparagus and snap off the woody ends. Bring a large pot of salted water to a boil with the sugar and lemon juice. Add the asparagus, reduce the heat and simmer for 20 minutes, until fork-tender.
Trim the arugula, salad burnet, chives and cress, rinse and spin dry. Set some aside for garnish and chop the rest. Mix with the yogurt, add the lemon juice and season with salt and pepper.
Drain the asparagus and arrange on serving plates. Drizzle the yogurt sauce over top and serve sprinkled with the remaining herbs.
