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Asparagus Salad

This is a wonderful and easy salad to accompany your main dish that is a little different. It can be made ahead and kept in the refrigerator to save you time, and it adds a nutritious vegetable to your meal that is cool and refreshing.

Asparagus Salad Prep and Cook Time: 15 minutes

Ingredients:
2 bunches asparagus
4 sundried tomatoes
1 cup fresh tomato, seeds and excess pulp removed, and chopped
4 cloves garlic, pressed
2 tsp balsamic vinegar
1 tsp honey
2 tsp fresh lemon juice
tsp salt
tsp cracked black pepper
2 TBS olive oil

Directions:


  1. Bring a medium pot of salted water to a boil that will hold asparagus.
  2. While water is coming to a boil soak sundried tomatoes in hot water for about 10 minutes or until soft, and chop fine. Cut fresh tomato in half, squeeze out seeds and cut out inner pulpy flesh so just the outer layer remains. This keeps the dressing from being diluted by excess pulp and seeds. Dice and mix with rest of ingredients, whisking in oil at end a little at a time.
  3. Discard bottom fourth of asparagus stalks and cut rest into 2 inch lengths. Cook asparagus for just about 2-3 minutes depending on thickness. They should still be crisp inside. Immediately strain and place in ice water to stop cooking. Strain again and pat dry with paper towel. Toss asparagus with a little dressing.

    Serves 4

Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Asparagus Salad
1.00 serving
134.85 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 83.10 mcg 103.9 13.9 excellent
vitamin C 41.35 mg 68.9 9.2 excellent
folate 266.21 mcg 66.6 8.9 excellent
manganese 0.67 mg 33.5 4.5 very good
vitamin A 1477.46 IU 29.5 3.9 very good
vitamin E 5.03 mg 25.1 3.4 very good
vitamin B1 (thiamin) 0.33 mg 22.0 2.9 good
potassium 753.65 mg 21.5 2.9 good
copper 0.43 mg 21.5 2.9 good
dietary fiber 5.17 g 20.7 2.8 good
sodium 493.95 mg 20.6 2.7 good
vitamin B2 (riboflavin) 0.30 mg 17.6 2.4 good
vitamin B6 (pyridoxine) 0.35 mg 17.5 2.3 good
molybdenum 12.30 mcg 16.4 2.2 good
tryptophan 0.05 g 15.6 2.1 good
vitamin B3 (niacin) 2.89 mg 14.4 1.9 good
phosphorus 137.27 mg 13.7 1.8 good
iron 2.31 mg 12.8 1.7 good
magnesium 47.04 mg 11.8 1.6 good
protein 5.57 g 11.1 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Asparagus Salad

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This page was updated on: 2002-09-27 13:24:20


For education only, consult a healthcare practitioner for any health problems.


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