Asparagus Broccoli Salad with Miso Dressing
Asparagus Broccoli Salad with Miso Dressing - Crunchy delicious and full of vital substances
Healthy, because
Even smarter
Nutritional values
The green plant pigment chlorophyll not only makes the skin glow, but also has blood purifying and draining properties. The high-quality oils favor the absorption of fat-soluble vitamins from asparagus as well as broccoli and are important for hormone formation in the body.
Just no asparagus season? Never mind! The salad also tastes just as good with other green vegetables such as kohlrabi or peas.
(Percentage of daily recommendation)
| Calorie | 248 cal. | (12 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 233.5 μg | (389 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 191 μg | (64 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 121 mg | (127 %) | ||
| Potassium | 672 mg | (17 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 107 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 2 ½ ozs Cashews
- 18 ozs Asparagus
- 12 ozs Broccolini
- salt
- 1 ½ ozs Fresh herbs (2 handfuls; e.g. red Thai basil, mint, coriander)
- 1 garlic clove
- 1 red chili pepper
- 1 Lime
- 3 Tbsps Rice vinegar
- 2 Tbsps Peanut oil
- 1 Tbsp sesame oil
- ½ oz white Miso paste (1 TBSP.)
- 5 ozs Soy yogurt
Preparation steps
Toast cashews in a hot skillet without fat over medium heat for 3 minutes; set aside. Wash asparagus, cut off woody ends and peel lower third of spears. Trim broccolini, wash and divide into pieces. Steam asparagus and broccoli over boiling salted water in a steamer insert for about 10 minutes until al dente.
Meanwhile, wash herbs, shake dry and pluck leaves. Peel and finely chop garlic. Halve chili pepper lengthwise, remove seeds, wash and cut into fine strips. Squeeze lime. Mix lime juice with rice vinegar, both oils, garlic, chili and miso paste to a dressing.
Arrange asparagus together with broccoli on plates. Add yogurt, sprinkle with herbs and drizzle with dressing. Coarsely chop the cashews and sprinkle over the salad.
