Warm salad of spring vegetables with griddled lamb

Gluten Free
Dairy Free
Very Healthy
Health score
81%
Warm salad of spring vegetables with griddled lamb
45 min.
6
491kcal

Suggestions


Welcome to a delightful culinary experience that celebrates the vibrant flavors of spring! This warm salad of spring vegetables paired with succulent griddled lamb is the perfect dish to embrace the fresh bounty of the season. With a health score of 81, it’s not only gluten-free and dairy-free, but it's also incredibly nutritious, making it an excellent choice for those looking to indulge without the guilt.

Imagine the tender crunch of asparagus, the sweetness of peas and broad beans, and the freshness of tomatoes mingling together, creating a colorful and flavorful medley. Tossed in a fragrant olive oil and coriander dressing, this salad is elevated by the addition of aromatic tarragon and mint, bringing a refreshing twist that will awaken your taste buds.

The griddled lamb chops, seasoned to perfection, add a satisfying and protein-packed element to the dish. Whether you're preparing a cozy lunch or an impressive main course for guests, this recipe is sure to impress. In just 45 minutes, you can serve up a dish that not only looks stunning but also embodies the essence of healthy, wholesome eating.

Gather your loved ones and dig into this delicious combination that captures the essence of spring with every bite. Your body will thank you, and your palate will be dancing with joy!

Ingredients

  • bunch asparagus trimmed sliced
  • 140 pea-mond dressing frozen podded fine
  • 140 avarakkai / broad beans frozen podded fine
  •  tomatoes 
  • tbsp olive oil 
  • tbsp coriander seeds 
  • tbsp red wine vinegar 
  • handful tarragon 
  • handful mint leaves 
  • large to lamb shoulder blade chops 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • slotted spoon

Directions

  1. Get a bowl of iced water at the ready and bring a large pan of salted water to the boil. Cook the asparagus in the water for 3 mins, then scoop into the iced water with a slotted spoon. Cook the peas for 2 mins, then place in the iced water. Cook the broad beans for another 2 mins, pop into the iced water, then remove them from their skins.
  2. Cut a cross in the bottom of each tomato, then blanch in boiling water for about 10 secs before placing in iced water. Peel, quarter and deseed the tomatoes and cut the flesh into small chunks.
  3. Heat the oil and coriander seeds gently in a small saucepan, then take off the heat and stir through all the veg and the vinegar. Season with salt and pepper, and stir through the tarragon and mint.
  4. Heat a large griddle pan or barbecue. Season the lamb with salt and pepper, and cook for 4 mins on each side for medium, or 6 mins for well done.
  5. Serve each lamb chop with the vegetable dressing.

Nutrition Facts

Calories491kcal
Protein38.96%
Fat48.48%
Carbs12.56%

Properties

Glycemic Index
39.83
Glycemic Load
4.4
Inflammation Score
-8
Nutrition Score
30.597391190736%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.07mg
Naringenin
0.42mg
Apigenin
0.05mg
Luteolin
0.1mg
Isorhamnetin
4.28mg
Kaempferol
1.1mg
Myricetin
0.08mg
Quercetin
10.84mg

Nutrients percent of daily need

Calories:491.39kcal
24.57%
Fat:26.4g
40.61%
Saturated Fat:6.82g
42.62%
Carbohydrates:15.39g
5.13%
Net Carbohydrates:9.88g
3.59%
Sugar:4.22g
4.69%
Cholesterol:128.6mg
42.87%
Sodium:107.81mg
4.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:47.74g
95.48%
Vitamin B12:4.83µg
80.44%
Zinc:8.98mg
59.89%
Vitamin B3:10.09mg
50.43%
Phosphorus:482.72mg
48.27%
Vitamin B2:0.79mg
46.64%
Vitamin K:45.56µg
43.39%
Vitamin B6:0.86mg
42.92%
Iron:6.78mg
37.69%
Folate:122.24µg
30.56%
Copper:0.57mg
28.73%
Potassium:981.72mg
28.05%
Selenium:19.48µg
27.83%
Vitamin B1:0.41mg
27.13%
Manganese:0.46mg
22.98%
Vitamin A:1121.61IU
22.43%
Fiber:5.5g
22.02%
Vitamin E:3.27mg
21.77%
Magnesium:83.06mg
20.77%
Vitamin B5:1.89mg
18.93%
Vitamin C:13.28mg
16.1%
Calcium:67.68mg
6.77%