Asparagus and Baby Artichoke Quinoa Salad

Vegetarian
Gluten Free
Popular
Health score
42%
Asparagus and Baby Artichoke Quinoa Salad
45 min.
4
493kcal

Suggestions


Looking for a vibrant and nutritious vegetarian dish that's both gluten-free and packed with flavor? You've found it! Our Asparagus and Baby Artichoke Quinoa Salad is a delightful combination of textures and tastes, perfect for a light lunch, satisfying main course, or vibrant side dish.

Delicate baby artichokes, gently sauteed until tender, mingle with the fresh, crispness of blanched asparagus. The fluffy quinoa, cooked in flavorful vegetable broth, forms the heart of this salad. A generous helping of chickpeas adds protein and substance, while a sprinkle of salty feta cheese provides a creamy, tangy counterpoint.

But what truly elevates this dish is the homemade asparagus and ramp pesto (or classic pesto if you prefer!). Its bright, herby notes tie all the elements together in a harmonious blend that's sure to tantalize your taste buds. With a quick cooking time of just 45 minutes and around 493 calories per serving, you can easily whip up this superfood salad for yourself or the whole family. Get ready to enjoy a symphony of spring flavors in every bite!

Ingredients

  • 0.5 pound asparagus trimmed cut into 1 inch pieces and blanched)
  •  baby artichokes 
  • cup chickpeas drained and rinsed ()
  • 0.3 cup feta crumbled ()
  • tablespoon juice of lemon 
  • tablespoon olive oil 
  • 0.5 cup asparagus pesto 
  • cup quinoa 
  • cups vegetable broth (or water)

Equipment

  • frying pan

Directions

  1. Peel the leaves from the artichokes until you get to the paler tender inner leaves.
  2. Cut the top third off and discard and cut the artichoke in half.
  3. Heat the oil in a pan.
  4. Add the artichoke hearts and saute until tender, about 6-8 minutes.
  5. Add the quinoa and broth, bring to a boil, reduce the heat and simmer, covered, until the quinoa is tender, about 15-20 minutes.
  6. Mix everything and serve

Nutrition Facts

Calories493kcal
Protein15.27%
Fat35.86%
Carbs48.87%

Properties

Glycemic Index
32.44
Glycemic Load
3.19
Inflammation Score
-10
Nutrition Score
24.15652164169%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Isorhamnetin
3.23mg
Kaempferol
0.79mg
Quercetin
7.94mg

Nutrients percent of daily need

Calories:493.25kcal
24.66%
Fat:20.7g
31.85%
Saturated Fat:4.15g
25.93%
Carbohydrates:63.51g
21.17%
Net Carbohydrates:46.54g
16.92%
Sugar:8.18g
9.09%
Cholesterol:10.82mg
3.61%
Sodium:1085.46mg
47.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.83g
39.67%
Manganese:1.38mg
68.95%
Fiber:16.97g
67.88%
Vitamin A:2878.79IU
57.58%
Folate:181.95µg
45.49%
Iron:7.32mg
40.69%
Phosphorus:324.48mg
32.45%
Magnesium:113.35mg
28.34%
Vitamin K:27.5µg
26.19%
Copper:0.51mg
25.29%
Calcium:209.56mg
20.96%
Vitamin B1:0.3mg
19.8%
Vitamin B2:0.32mg
18.86%
Vitamin B6:0.36mg
17.85%
Zinc:2.52mg
16.82%
Vitamin E:2.35mg
15.65%
Potassium:482.83mg
13.8%
Selenium:7.84µg
11.21%
Vitamin C:8.56mg
10.38%
Vitamin B3:1.51mg
7.56%
Vitamin B5:0.7mg
6.96%
Vitamin B12:0.16µg
2.64%