Asparagus Summer Salad

Vegetarian
Gluten Free
Health score
58%
Asparagus Summer Salad
20 min.
6
254kcal

Suggestions


Welcome to the vibrant world of summer salads! Our Asparagus Summer Salad is a delightful dish that perfectly captures the essence of the season. With its fresh ingredients and bright flavors, this salad is not only a feast for the eyes but also a healthy addition to your meal repertoire. Whether you're hosting a summer barbecue, enjoying a picnic in the park, or simply looking for a refreshing side dish, this salad is sure to impress.

Featuring tender asparagus, crumbled feta, and a medley of fresh herbs, this vegetarian and gluten-free recipe is packed with nutrients and flavor. The combination of Dijon mustard and fresh lemon juice creates a zesty dressing that elevates the dish, while toasted pine nuts add a satisfying crunch. With just 20 minutes of prep time, you can whip up this delicious salad that serves six, making it perfect for gatherings or family dinners.

Not only is this Asparagus Summer Salad a treat for your taste buds, but it also boasts a health score of 58, making it a guilt-free indulgence. With only 254 calories per serving, you can enjoy this dish as a side, antipasti, starter, or even a light snack. So, gather your ingredients and get ready to savor the flavors of summer with this delightful salad that celebrates the bounty of fresh produce!

Ingredients

  • pounds asparagus thick cut into 2-in. pieces on the diagonal
  • tablespoons dijon mustard 
  • 0.5 cup feta cheese crumbled
  • 0.3 cup basil fresh chopped
  • tablespoons juice of lemon fresh
  • tablespoons olive oil 
  • 0.5 teaspoon pepper 
  • 0.8 cup pinenuts toasted
  • cup onion red thinly sliced
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • whisk
  • pot

Directions

  1. Drop asparagus into a large pot of boiling water and cook until bright green and slightly softened, 1 to 2 minutes.
  2. Drain asparagus and rinse with very cold water until cool.
  3. In a large bowl, whisk together lemon juice, mustard, oil, and herbs.
  4. Add asparagus, onion, pine nuts, feta, salt, and pepper, and stir to combine.

Nutrition Facts

Calories254kcal
Protein11.67%
Fat71.1%
Carbs17.23%

Properties

Glycemic Index
36.67
Glycemic Load
1.59
Inflammation Score
-8
Nutrition Score
21.789565007324%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
9.95mg
Kaempferol
2.28mg
Myricetin
0.01mg
Quercetin
26.57mg

Nutrients percent of daily need

Calories:254.28kcal
12.71%
Fat:21.63g
33.28%
Saturated Fat:3.54g
22.15%
Carbohydrates:11.8g
3.93%
Net Carbohydrates:7.25g
2.64%
Sugar:4.78g
5.31%
Cholesterol:11.13mg
3.71%
Sodium:395.98mg
17.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.99g
15.97%
Manganese:1.82mg
90.84%
Vitamin K:81.04µg
77.18%
Vitamin E:4.35mg
29.02%
Copper:0.53mg
26.68%
Vitamin A:1258.74IU
25.17%
Iron:4.48mg
24.88%
Folate:95.49µg
23.87%
Phosphorus:232.14mg
23.21%
Vitamin B2:0.37mg
21.72%
Vitamin B1:0.32mg
21.35%
Fiber:4.54g
18.16%
Magnesium:72.2mg
18.05%
Zinc:2.36mg
15.7%
Vitamin C:12.71mg
15.41%
Potassium:470.77mg
13.45%
Vitamin B6:0.25mg
12.31%
Vitamin B3:2.42mg
12.09%
Calcium:112.89mg
11.29%
Selenium:7.32µg
10.46%
Vitamin B5:0.65mg
6.47%
Vitamin B12:0.21µg
3.52%
Source:My Recipes