Crab, Avocado and Asparagus Salad

Gluten Free
Dairy Free
Very Healthy
Health score
69%
Crab, Avocado and Asparagus Salad
45 min.
8
276kcal

Suggestions


Discover the delightful combination of flavors and textures in our Crab, Avocado and Asparagus Salad—a fresh, vibrant dish that elevates your dining experience. Perfectly suited for any occasion, whether as a refreshing side dish at your next barbecue or a light main course for lunch, this salad is a true crowd-pleaser.

At the heart of this recipe is the luscious lump crab meat, providing a rich source of protein that pairs beautifully with creamy Hass avocados. The addition of thick asparagus not only adds a gorgeous crunch but also brings a seasonal touch that makes this dish light and healthy. With a health score of 69, you can indulge without the guilt!

Dressed with a bright and zesty vinaigrette made from fresh basil, lemon juice, and a hint of shallot, this salad bursts with flavor. The crunch of salted roasted pistachios and the tender pea shoots contribute an exciting dynamic that keeps every bite interesting. Plus, it's gluten-free and dairy-free, making it an excellent choice for those with dietary restrictions.

Ready in just 45 minutes, this salad is easy to prepare and will leave your guests raving. Treat yourself and your loved ones to this nutritious and sophisticated Crab, Avocado and Asparagus Salad—an unforgettable dish that perfectly showcases the beauty of fresh ingredients!

Ingredients

  • pound asparagus thick
  •  basil 
  • 0.5 cup flat parsley 
  •  haas avocados cut into 8 wedges
  • servings salt and pepper freshly ground
  • tablespoons juice of lemon fresh
  • pound lump crab meat 
  • tablespoons olive oil extra virgin extra-virgin
  • 3.5 ounces pea shoots trimmed
  • 0.3 cup pistachios salted coarsely chopped
  •  shallots coarsely chopped

Equipment

  • bowl
  • sauce pan
  • blender
  • mandoline
  • peeler

Directions

  1. Bring a saucepan of salted water to a boil. Fill a bowl with ice water.
  2. Cut off 1 inch of the asparagus tips and cut each tip in half lengthwise. Using a peeler or mandoline, shave the asparagus spears lengthwise. Blanch the asparagus tips and strands in the boiling water until just heated through, 10 seconds.
  3. Drain and transfer to the ice water to chill; drain well. Pat dry and transfer to a bowl.
  4. In a blender, blend the oil, lemon juice, basil, shallot and 1/4 cup of the parsley. Season the dressing with salt and pepper.
  5. Add the pea shoots, pistachios and the remaining 1/4 cup of parsley leaves to the asparagus. Toss with half of the dressing and season with salt and pepper.
  6. Add the crab, avocado and the remaining dressing, toss gently and serve at once.

Nutrition Facts

Calories276kcal
Protein19.44%
Fat68.44%
Carbs12.12%

Properties

Glycemic Index
27.75
Glycemic Load
0.98
Inflammation Score
-8
Nutrition Score
23.977391263713%

Flavonoids

Cyanidin
0.45mg
Catechin
0.14mg
Epigallocatechin
0.08mg
Epicatechin
0.22mg
Epigallocatechin 3-gallate
0.09mg
Eriodictyol
0.27mg
Hesperetin
0.81mg
Naringenin
0.08mg
Apigenin
8.09mg
Luteolin
0.06mg
Isorhamnetin
3.23mg
Kaempferol
0.84mg
Myricetin
0.56mg
Quercetin
8.01mg

Nutrients percent of daily need

Calories:276.4kcal
13.82%
Fat:21.91g
33.71%
Saturated Fat:3.07g
19.18%
Carbohydrates:8.73g
2.91%
Net Carbohydrates:3.5g
1.27%
Sugar:2.14g
2.37%
Cholesterol:23.81mg
7.94%
Sodium:677.75mg
29.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14g
28.01%
Vitamin K:104.28µg
99.32%
Vitamin B12:5.1µg
85.05%
Copper:0.79mg
39.3%
Vitamin C:28.41mg
34.44%
Selenium:22.46µg
32.09%
Zinc:4.14mg
27.63%
Folate:105.19µg
26.3%
Vitamin E:3.57mg
23.82%
Fiber:5.45g
21.79%
Phosphorus:203.29mg
20.33%
Vitamin A:914.24IU
18.28%
Vitamin B6:0.35mg
17.42%
Potassium:551.36mg
15.75%
Magnesium:58.01mg
14.5%
Iron:2.33mg
12.94%
Manganese:0.25mg
12.33%
Vitamin B1:0.18mg
11.94%
Vitamin B5:1.1mg
11.04%
Vitamin B3:2.17mg
10.83%
Vitamin B2:0.18mg
10.66%
Calcium:57.2mg
5.72%
Source:My Recipes