Wild Rice Salad with Asparagus
Wild Rice Salad with asparagus - Healthy filling salad with fresh spring aroma
Healthy, because
Even smarter
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.
(Percentage of daily recommendation)
| Calorie | 375 kcal | (18 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 80.3 μg | (134 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 204 μg | (68 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 11.1 μg | (25 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 656 mg | (16 %) | ||
| Calcium | 98 mg | (10 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 4.5 mg | (56 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 53 mg | |||
| Cholesterol | 119 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 9 ozs Wild rice
- 2 eggs
- 28 ozs Asparagus
- salt
- 2 ozs Frisée
- 2 Tbsps lemon juice
- 2 Tbsps white balsamic vinegar
- ¼ oz Dijon mustard (1 tsp)
- 3 Tbsps olive oil
- peppers
- 1 head Cress
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.
