Healthy Gourmet Kitchen

Wild Rice Salad with Asparagus

and egg dressing
Average: 5 (2 votes)
(2 votes)
Wild Rice Salad with Asparagus

Wild Rice Salad with asparagus - Healthy filling salad with fresh spring aroma

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25 min.
ready in 45 min.
Ready in

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Nutritional values

IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the established criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..

Frisée lettuce gets the digestion going with its bitter substances and is a vital substance bomb with lots of vitamin C, A and B vitamins. Wild rice is actually not rice at all, but a water grass plant. It contains more protein, iron, magnesium and zinc than its distant relative, the normal rice.

Outside the asparagus season, steamed broccoli, for example, also fits wonderfully instead of the green stalks.

1 serving contains
(Percentage of daily recommendation)
Calorie375 kcal(18 %)
Protein16 g(16 %)
Fat11 g(9 %)
Carbohydrates48 g(32 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E5.7 mg(48 %)
Vitamin K80.3 μg(134 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin7.9 mg(66 %)
Vitamin B₆0.3 mg(21 %)
Folate204 μg(68 %)
Pantothenic acid1.9 mg(32 %)
Biotin11.1 μg(25 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C39 mg(41 %)
Potassium656 mg(16 %)
Calcium98 mg(10 %)
Magnesium143 mg(48 %)
Iron3.2 mg(21 %)
Iodine26 μg(13 %)
Zinc4.5 mg(56 %)
Saturated fatty acids2.1 g
Uric acid53 mg
Cholesterol119 mg
Complete sugar7 g


9 ozs Wild rice
2 eggs
28 ozs Asparagus
2 ozs Frisée
2 Tbsps lemon juice
2 Tbsps white balsamic vinegar
¼ oz Dijon mustard (1 tsp)
3 Tbsps olive oil
1 head Cress
How healthy are the main ingredients?
olive oileggsaltCress

Preparation steps


Simmer wild rice in 34 ounces boiling water, covered, for 40 minutes over medium heat. Then drain and leave to drain.


Meanwhile, hard boil eggs in boiling water for about 8 minutes.


Meanwhile, wash asparagus, cut off woody ends and peel the lower third of the spears. Cook spears in boiling salted water for about 5 minutes over medium heat. Then rinse with cold water, drain and cut in half lengthwise.


Quench eggs in cold water, peel, and cut into small pieces. Frisée lettuce clean, wash, shake dry and pluck small.


For the dressing, mix lemon juice with vinegar, mustard, oil, salt, pepper. Mix the eggs with the dressing. Arrange asparagus with rice and salad on a large platter or plates and drizzle with dressing. Cut cress from the bed and add on top.