Spring Asparagus Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
57%
Spring Asparagus Salad
25 min.
4
145kcal

Suggestions


As spring blossoms unfold, there’s nothing quite like the vibrant taste and fresh crunch of asparagus. Our Spring Asparagus Salad perfectly captures the essence of the season, combining the crispness of tender asparagus with a delightful, tangy dressing that is sure to tantalize your taste buds. Quick to prepare and visually appealing, this dish is the ideal addition to any meal or can stand alone as a refreshing springtime snack.

With a health score of 57, this vegetarian, vegan, gluten-free, and dairy-free salad offers not only a burst of flavor but also a nutritious punch, boasting only 145 calories per serving. The subtle nuttiness of the sesame oil and the playful zing from the mustard and vinegars create a harmonious medley that elevates the asparagus, allowing its natural sweetness to shine through. Topped with sesame seeds for an added crunch, this salad is an excellent side dish or antipasto, perfect for picnics, barbecues, or any gathering where you want to impress your guests with minimal effort.

Ready in just 25 minutes, the Spring Asparagus Salad is a celebration of simplicity and health, making it a must-try for anyone looking to embrace the flavors of spring. Get ready to delight in every bite!

Ingredients

  • 1.5 pounds asparagus fresh trimmed cut into 2-inch pieces
  • teaspoon dijon mustard 
  • tablespoons vegetable oil; peanut oil preferred 
  • teaspoon red wine vinegar 
  • tablespoon rice vinegar 
  • tablespoon sesame oil 
  • tablespoon sesame seed 
  • teaspoon soya sauce 
  • teaspoon sugar white

Equipment

  • bowl
  • whisk
  • pot

Directions

  1. Whisk together the rice vinegar, red wine vinegar, soy sauce, sugar, and mustard.
  2. Drizzle in the peanut oil and sesame oil while whisking vigorously to emulsify. Set aside.
  3. Bring a pot of lightly-salted water to a boil.
  4. Add the asparagus to the water and cook 3 to 5 minutes until just tender, but still mostly firm.
  5. Remove and rinse under cold water to stop from cooking any further.
  6. Place the asparagus in a large bowl and drizzle the dressing over the asparagus. Toss until evenly coated.
  7. Sprinkle with sesame seeds to serve.

Nutrition Facts

Calories145kcal
Protein11.06%
Fat67.84%
Carbs21.1%

Properties

Glycemic Index
58.52
Glycemic Load
1.76
Inflammation Score
-8
Nutrition Score
14.22565246665%

Flavonoids

Isorhamnetin
9.7mg
Kaempferol
2.36mg
Quercetin
23.78mg

Nutrients percent of daily need

Calories:144.77kcal
7.24%
Fat:11.74g
18.07%
Saturated Fat:1.89g
11.82%
Carbohydrates:8.22g
2.74%
Net Carbohydrates:4.35g
1.58%
Sugar:4.25g
4.72%
Cholesterol:0mg
0%
Sodium:101.35mg
4.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.31g
8.62%
Vitamin K:71.3µg
67.91%
Vitamin A:1287IU
25.74%
Folate:90.75µg
22.69%
Iron:4mg
22.2%
Vitamin E:3.08mg
20.53%
Copper:0.41mg
20.33%
Vitamin B1:0.26mg
17.49%
Manganese:0.33mg
16.67%
Fiber:3.87g
15.5%
Vitamin B2:0.25mg
14.59%
Vitamin C:9.54mg
11.56%
Phosphorus:104.59mg
10.46%
Potassium:358.6mg
10.25%
Vitamin B3:1.82mg
9.1%
Vitamin B6:0.17mg
8.72%
Magnesium:32.12mg
8.03%
Zinc:1.09mg
7.26%
Selenium:5.06µg
7.23%
Calcium:61.74mg
6.17%
Vitamin B5:0.48mg
4.76%
Source:Allrecipes