Asparagus and Green Bean Salad

Gluten Free
Health score
48%
Asparagus and Green Bean Salad
20 min.
4
237kcal

Suggestions

Ingredients

  • 0.8 pound pencil asparagus trimmed
  • 0.5 cup basil 
  • cup flat-leaf parsley 
  • small clove garlic 
  • 0.5 pound green beans trimmed
  •  lemon zest juiced
  • 0.3 cup olive oil extra-virgin
  •  plum tomatoes seeded thinly sliced lengthwise
  • 0.5  onion red thinly sliced
  • 0.3 cup romano generous grated
  • servings salt 
  • servings salt and pepper 

Equipment

  • food processor
  • bowl
  • knife
  • kitchen towels

Directions

  1. Bring 1-inch of water to a boil, add salt then green beans, cover and cook 2 minutes, then add asparagus and cook 3 minutes more. If using pencil asparagus, blanch for 1 to 2 minutes.
  2. Drain well and cold shock vegetables in ice water to stop cooking process.
  3. Drain the vegetables on clean kitchen towels to dry completely. Thinly slice the green beans lengthwise on an angle; pile them together and run your knife through them cutting them into 2-inch pieces. Halve the asparagus lengthwise if thicker, leave in spindles if thin, then cut the spears into 2-inch pieces on an angle.
  4. Combine the beans, asparagus, 1/2 cup of parsley and onion in a shallow bowl.
  5. Combine the lemon zest and juice, remaining 1/2 cup of parsley and herbs in a food processor with cheese. Turn processor on and stream in extra-virgin olive oil. Season the dressing with salt and pepper and pour over the salad. Season the sliced tomatoes with salt and garnish salad with them.

Nutrition Facts

Calories237kcal
Protein9.84%
Fat71.91%
Carbs18.25%

Properties

Glycemic Index
75.5
Glycemic Load
2.49
Inflammation Score
-9
Nutrition Score
19.379565133349%

Flavonoids

Naringenin
0.21mg
Apigenin
32.34mg
Luteolin
0.26mg
Isorhamnetin
5.54mg
Kaempferol
1.78mg
Myricetin
2.36mg
Quercetin
16.46mg

Nutrients percent of daily need

Calories:237.2kcal
11.86%
Fat:20.06g
30.87%
Saturated Fat:3.61g
22.55%
Carbohydrates:11.46g
3.82%
Net Carbohydrates:6.82g
2.48%
Sugar:5.1g
5.67%
Cholesterol:4.25mg
1.42%
Sodium:504.01mg
21.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.18g
12.35%
Vitamin K:331.67µg
315.88%
Vitamin A:2764.18IU
55.28%
Vitamin C:39.6mg
48%
Vitamin E:4.11mg
27.4%
Folate:95.69µg
23.92%
Iron:3.72mg
20.68%
Manganese:0.38mg
19.16%
Fiber:4.64g
18.56%
Calcium:151.45mg
15.15%
Potassium:488.35mg
13.95%
Vitamin B1:0.2mg
13.64%
Vitamin B2:0.23mg
13.43%
Phosphorus:132.28mg
13.23%
Copper:0.26mg
13.17%
Vitamin B6:0.23mg
11.72%
Magnesium:43.46mg
10.86%
Vitamin B3:1.7mg
8.5%
Zinc:1.04mg
6.94%
Selenium:3.91µg
5.59%
Vitamin B5:0.51mg
5.09%
Vitamin B12:0.08µg
1.25%