Asparagus and Arugula Salad
Asparagus and Arugula Salad - Verdant surprise: Asparagus and arugula with strawberries
Healthy, because
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Nutritional values
Asparagus is nutritious and very low in calories! This vegetable stimulates kidney activity and helps to purify the body, thanks to asparagine acid. It also contains folic acid, which is essential for blood formation. Because of the raw preparation, this salad's many vitamins, minerals, and trace elements are not lost in the cooking water.
Asparagus season begins around mid-April and lasts until the end of June. Unpeeled, it stays fresh in the vegetable compartment of the refrigerator for up to four days if wrapped in a damp cloth.
(Percentage of daily recommendation)
| Calorie | 118 cal. | (6 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 384 mg | (10 %) | ||
| Calcium | 74 mg | (7 %) | ||
| Magnesium | 36 mg | (12 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- ½ Vanilla bean
- ½ tsp sugar
- 5 Tbsps Vegetable broth
- 1 ½ lbs white Asparagus (thick spears)
- ½ Orange
- 2 Tbsps white balsamic vinegar
- salt
- peppers
- 3 Tbsps olive oil
- 1 bunch Arugula
- 7 ozs Strawberries
Kitchen utensils
Preparation steps
Halve vanilla bean lengthwise, scrape out the seeds and add pod to a pot with the sugar and vegetable stock. Bring to a boil. Remove from heat and let steep, covered, for 10 minutes.
Meanwhile, rinse asparagus, peel stalks with a peeler and cit off the woody ends.
Cut off asparagus tips and set aside in a small bowl. Cut asparagus diagonally into very thin slices.
Cut orange in half and squeeze 2 tablespoons juice into a bowl. Stir in vinegar, salt and pepper to taste and the oil.
Take vanilla pod from the pot. Pour broth mixture into juice mixture and beat vigorously with a whisk.
Mix in asparagus slices, cover and refrigerate for at least 1 hour. Meanwhile, rinse arugula, spin dry and cut off the thick stems.
Rinse strawberries in a bowl of cold water and gently dry with paper towels. Halve or quarter berries, depending on size.
About 10 minutes before serving, take asparagus salad from the refrigerator and allow to come to room temperature. Fold the arugula and strawberries into salad, garnish with asparagus tips and serve.
