Orzo with Black Beans and Asparagus Salad

Health score
15%
Orzo with Black Beans and Asparagus Salad
27 min.
6
281kcal

Suggestions

Ingredients

  • 1.5 cups diagonally cut asparagus (1-inch)
  • tablespoons balsamic vinegar 
  • 0.1 teaspoon pepper black
  • cup black beans canned rinsed drained
  • servings cheddar cheese 
  • tablespoon olive oil extra virgin 
  • tablespoons cilantro leaves fresh minced
  •  garlic clove crushed
  • cup orzo pasta) (rice-shaped uncooked
  • 0.3 teaspoon salt 
  • 1.5 cups tomatoes seeded chopped

Equipment

  • bowl
  • paper towels
  • whisk

Directions

  1. Cook orzo according to package directions, omitting salt and fat.
  2. While orzo cooks, steam asparagus, covered, 2 minutes or until crisp-tender. Rinse asparagus with cold water; drain well, and pat dry with paper towels.
  3. Drain orzo, reserving 2 tablespoons cooking liquid.
  4. Combine orzo, asparagus, tomato, beans, and cilantro in a large bowl.
  5. Combine reserved 2 tablespoons cooking liquid, vinegar, oil, and next 3 ingredients in a small bowl; stir with a whisk.
  6. Pour dressing over salad; toss gently.
  7. Sprinkle with cheese.

Nutrition Facts

Calories281kcal
Protein18.56%
Fat41.78%
Carbs39.66%

Properties

Glycemic Index
47.17
Glycemic Load
8.78
Inflammation Score
-7
Nutrition Score
12.514347833136%

Flavonoids

Naringenin
0.25mg
Isorhamnetin
1.91mg
Kaempferol
0.5mg
Myricetin
0.06mg
Quercetin
4.98mg

Nutrients percent of daily need

Calories:280.84kcal
14.04%
Fat:13.11g
20.17%
Saturated Fat:6.2g
38.74%
Carbohydrates:28g
9.33%
Net Carbohydrates:24.05g
8.74%
Sugar:3.18g
3.53%
Cholesterol:30mg
10%
Sodium:408.64mg
17.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.11g
26.22%
Selenium:25.51µg
36.44%
Phosphorus:243.88mg
24.39%
Calcium:241.85mg
24.19%
Manganese:0.42mg
20.8%
Vitamin K:19.52µg
18.59%
Vitamin A:874.57IU
17.49%
Fiber:3.95g
15.81%
Vitamin B2:0.24mg
13.93%
Folate:51.4µg
12.85%
Zinc:1.86mg
12.43%
Copper:0.23mg
11.31%
Magnesium:41.04mg
10.26%
Iron:1.8mg
10.01%
Vitamin C:7.95mg
9.63%
Potassium:332.37mg
9.5%
Vitamin B1:0.13mg
8.94%
Vitamin E:1.17mg
7.82%
Vitamin B6:0.14mg
6.94%
Vitamin B3:1.17mg
5.86%
Vitamin B12:0.32µg
5.3%
Vitamin B5:0.41mg
4.14%
Vitamin D:0.18µg
1.2%
Source:My Recipes