Asparagus soldiers with a soft-boiled egg

Vegetarian
Dairy Free
Health score
5%
Asparagus soldiers with a soft-boiled egg
20 min.
4
156kcal

Suggestions


If you're looking for a delightful and healthy side dish that will impress your guests while keeping things light and vegetarian, look no further than asparagus soldiers with a soft-boiled egg! This elegant yet simple recipe is perfect for brunch, lunch, or as a delightful accompaniment to dinner. With its vibrant green asparagus spears and perfectly cooked eggs, it offers a beautiful presentation and a satisfying crunch.

Not only is this dish visually appealing, but it also boasts a wonderful combination of flavors and textures. The crispy, golden breadcrumbs seasoned with a hint of chili and paprika add an exciting kick, while the tender asparagus provides a fresh, earthy taste. The soft-boiled eggs, with their luscious, runny yolks, are perfect for dipping, making each bite tantalizingly enjoyable. Plus, this recipe is completely dairy-free, allowing you to savor all the delightful flavors without any heavy ingredients.

Ready in just 20 minutes, asparagus soldiers are ideal for busy days or spontaneous gatherings. This dish is not only a feast for the eyes but also a nutritious option, clocking in at only 156 calories per serving. So gather your ingredients, put on your apron, and get ready to create a dish that is both comforting and refined. Your taste buds will thank you!

Ingredients

  • tbsp olive oil 
  • 50 breadcrumbs dry fine
  • pinch pepper flakes 
  • 16  asparagus 
  •  eggs 

Equipment

  • frying pan

Directions

  1. Heat the oil in a pan, add the breadcrumbs, then fry until crisp and golden. Season with the spices and flaky sea salt, then leave to cool. Cook the asparagus in a large pan of boiling salted water for 3-5 mins until tender. At the same time, boil the eggs for 3-4 mins. Put each egg in an egg cup on a plate.
  2. Drain the asparagus and divide between plates. Scatter over the crumbs and serve.

Nutrition Facts

Calories156kcal
Protein21.89%
Fat48.11%
Carbs30%

Properties

Glycemic Index
19.25
Glycemic Load
0.37
Inflammation Score
-5
Nutrition Score
11.165652109229%

Flavonoids

Isorhamnetin
3.65mg
Kaempferol
0.89mg
Quercetin
8.95mg

Nutrients percent of daily need

Calories:156.13kcal
7.81%
Fat:8.42g
12.96%
Saturated Fat:2.04g
12.73%
Carbohydrates:11.82g
3.94%
Net Carbohydrates:9.91g
3.6%
Sugar:2.15g
2.39%
Cholesterol:163.68mg
54.56%
Sodium:155.35mg
6.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.63g
17.25%
Vitamin K:29.72µg
28.31%
Selenium:18.13µg
25.9%
Vitamin B2:0.34mg
20.11%
Folate:67.39µg
16.85%
Iron:2.77mg
15.36%
Vitamin B1:0.23mg
15.34%
Vitamin A:723.82IU
14.48%
Phosphorus:141.13mg
14.11%
Manganese:0.23mg
11.44%
Vitamin E:1.7mg
11.34%
Copper:0.18mg
9.24%
Vitamin B5:0.92mg
9.19%
Fiber:1.91g
7.64%
Vitamin B6:0.15mg
7.47%
Vitamin B3:1.49mg
7.46%
Zinc:1.1mg
7.3%
Vitamin B12:0.44µg
7.26%
Calcium:62.94mg
6.29%
Potassium:215.34mg
6.15%
Vitamin D:0.88µg
5.87%
Magnesium:19.67mg
4.92%
Vitamin C:3.94mg
4.78%