Asparagus, Orange, and Lentil Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
34%
Asparagus, Orange, and Lentil Salad
45 min.
30
49kcal

Suggestions

Ingredients

  • pounds asparagus fresh
  • medium size fennel bulb 
  • 0.5 cup flat-leaf parsley leaves fresh loosely packed
  • 1.5 teaspoons kosher salt divided
  • 1.5 cups pink lentils dried rinsed
  • large oranges peeled sliced
  • 0.3 teaspoon pepper freshly ground
  • 30 servings champagne-shallot vinaigrette 
  • cups lettuces assorted coarsely chopped
  • cups lettuces assorted coarsely chopped

Equipment

  • bowl
  • paper towels
  • sauce pan

Directions

  1. Rinse fennel thoroughly. Trim and discard root end of bulb. Trim stalks from bulb, and chop fronds to equal 1/4 cup; reserve stalks and remaining fronds for another use. Thinly slice bulb, and toss with oranges, pepper, and 1/2 tsp. salt. Cover and let stand until ready to use.
  2. Meanwhile, cut asparagus tips into 1 1/2-inch pieces.
  3. Cut stalks diagonally into thin slices, discarding tough ends.
  4. Bring 3 cups water and 1/2 tsp. salt to a boil in a large saucepan over medium-high heat.
  5. Add asparagus, and cook 1 to 2 minutes or until crisp-tender; drain. Plunge into ice water to stop the cooking process; drain. Pat dry with paper towels.
  6. Bring 3 cups water and remaining 1/2 tsp. salt to a boil in saucepan over medium heat.
  7. Add lentils; return to a boil. Reduce heat to low, and cook, stirring often, 8 to 10 minutes or until crisp-tender.
  8. Drain well, and rinse with cold water. Toss lentils with 1/4 cup Champagne-Shallot Vinaigrette.
  9. Combine lettuces, parsley, asparagus, fennel mixture, and fennel fronds in a large bowl; toss with remaining vinaigrette. Spoon lentils onto a serving platter; top with asparagus mixture.

Nutrition Facts

Calories49kcal
Protein26.21%
Fat3.08%
Carbs70.71%

Properties

Glycemic Index
7.94
Glycemic Load
1.56
Inflammation Score
-5
Nutrition Score
7.2317390441895%

Flavonoids

Catechin
0.03mg
Eriodictyol
0.08mg
Hesperetin
3.34mg
Naringenin
1.88mg
Apigenin
2.15mg
Luteolin
0.03mg
Isorhamnetin
1.72mg
Kaempferol
0.45mg
Myricetin
0.17mg
Quercetin
4.3mg
Gallocatechin
0.01mg

Nutrients percent of daily need

Calories:49.24kcal
2.46%
Fat:0.18g
0.27%
Saturated Fat:0.04g
0.24%
Carbohydrates:9.2g
3.07%
Net Carbohydrates:5.03g
1.83%
Sugar:2.3g
2.56%
Cholesterol:0mg
0%
Sodium:122.19mg
5.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.41g
6.82%
Vitamin K:34.39µg
32.76%
Folate:69.36µg
17.34%
Fiber:4.17g
16.67%
Vitamin C:10.99mg
13.32%
Manganese:0.2mg
10.02%
Vitamin B1:0.14mg
9.33%
Iron:1.52mg
8.43%
Vitamin A:354.78IU
7.1%
Phosphorus:65.84mg
6.58%
Potassium:216.38mg
6.18%
Copper:0.12mg
6.02%
Magnesium:19.24mg
4.81%
Vitamin B6:0.09mg
4.74%
Zinc:0.66mg
4.41%
Vitamin B2:0.07mg
4.21%
Vitamin B5:0.34mg
3.44%
Vitamin B3:0.65mg
3.23%
Vitamin E:0.46mg
3.09%
Calcium:23.26mg
2.33%
Selenium:1.62µg
2.32%
Source:My Recipes