๐ฅ Asparagus Salad with Lime Vinaigrette ๐
Overview:
Asparagus Salad with Lime Vinaigrette is a refreshing and nutritious salad that combines the earthy flavors of asparagus with the zesty zing of lime vinaigrette. This dish is a perfect blend of flavors and textures, making it a delightful choice for a light and healthy meal.
History:
The exact origin of this salad is unclear, but it draws inspiration from Mediterranean and modern fusion cuisine. Asparagus has a long history of culinary use, dating back to the ancient Greeks and Romans. The combination of asparagus with citrusy vinaigrette likely emerged in more recent times, reflecting a contemporary taste for fresh and vibrant flavors.
Components:
- Asparagus: The star ingredient, which is typically blanched or grilled to maintain its crispness.
- Mixed Greens: A base of fresh mixed greens or lettuce, providing a contrasting texture and a bed for the asparagus.
- Cherry Tomatoes: Sweet and colorful, cherry tomatoes add a burst of freshness.
- Red Onion: Sliced thinly for a mild onion flavor and a touch of crunch.
- Feta Cheese: Crumbled feta cheese for a creamy and slightly tangy element.
- Walnuts: Toasted walnuts for a nutty crunch.
- Lime Vinaigrette: A zesty dressing made with lime juice, olive oil, Dijon mustard, honey, and seasonings.
Steps to Prepare:
- Prepare Asparagus: Trim the tough ends of the asparagus spears. You can blanch them in boiling water for 2-3 minutes or grill for 4-5 minutes until they are tender but still crisp. Set aside.
- Make Lime Vinaigrette: In a small bowl, whisk together lime juice, olive oil, Dijon mustard, honey, salt, and pepper. Adjust the seasoning to your taste.
- Assemble Salad: On a serving platter or individual plates, arrange the mixed greens. Top with the asparagus, cherry tomatoes, red onion, crumbled feta, and toasted walnuts.
- Drizzle Vinaigrette: Pour the lime vinaigrette over the salad.
- Serve: Serve immediately and enjoy your vibrant and healthy asparagus salad!
Preparation Time:
The preparation time for this salad is approximately 20-30 minutes, depending on your cooking method for the asparagus and your efficiency in assembling the dish. It’s a relatively quick and straightforward recipe, perfect for a light and delicious meal. ๐๐ฉโ๐ณ๐ฅฆ๐
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Certainly! Here are the nutrition facts and some health information for an Asparagus Salad with Lime Vinaigrette:
Nutrition Facts (Approximate, for one serving):
- Calories: 180-220 kcal
- Protein: 6-8 grams
- Carbohydrates: 12-16 grams
- Dietary Fiber: 4-6 grams
- Sugars: 4-6 grams
- Fat: 13-15 grams
- Saturated Fat: 2-3 grams
- Cholesterol: 5-10 mg
- Sodium: 300-400 mg
- Vitamin A: 25-30% of the Daily Value (DV)
- Vitamin C: 30-40% of the DV
- Vitamin K: 60-70% of the DV
- Calcium: 10-15% of the DV
- Iron: 10-15% of the DV
Health Information:
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Low in Calories: Asparagus Salad with Lime Vinaigrette is relatively low in calories, making it a suitable choice for those looking to manage their calorie intake.
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Rich in Fiber: This salad contains a good amount of dietary fiber, which can aid in digestion and help you feel full, potentially supporting weight management.
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High in Vitamins: Asparagus is a rich source of vitamins A, C, and K, which are essential for overall health. Vitamin C supports your immune system, while vitamin K is important for blood clotting and bone health.
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Good Source of Antioxidants: Asparagus and tomatoes in the salad provide antioxidants, which can help combat free radicals in your body and reduce the risk of chronic diseases.
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Healthy Fats: The salad includes heart-healthy fats from olive oil and walnuts. These fats can support the absorption of fat-soluble vitamins and provide sustained energy.
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Protein: Feta cheese contributes some protein to the salad, which is essential for muscle maintenance and repair.
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Low in Added Sugars: The salad’s natural sweetness comes from the cherry tomatoes and a touch of honey in the vinaigrette, making it relatively low in added sugars.
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Low in Saturated Fat: The salad contains minimal saturated fat, which is important for heart health.
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Low in Cholesterol: With minimal cholesterol content, this salad is a heart-healthy choice.
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Hydration: The high water content in asparagus and salad greens can contribute to hydration.
Remember that the specific nutrition values can vary based on the portion size and the exact ingredients and quantities used in your recipe. This salad is a nutritious choice for a light and refreshing meal, providing a balance of vitamins, fiber, and healthy fats.
