Your Recipe

Roasted asparagus & pea salad

Zutat  Menge  Kalorien 
Zitrone 29g 8kcal
Spargel 200g 40kcal
Brunnenkresse, roh 100g 11kcal
Erbsen roh grün 200g 162kcal
Ei roh ganz 100g 143kcal
Honig 5.25g 16kcal
Pflanzenöl 20.4g 181kcal
Senfkörner gemahlen 15g 76kcal
Brot, Französisch oder Wiener (einschließlich Sauerteig) 35g 95kcal
Joghurt, Natur, Vollmilch 45g 27kcal

Recipe Instructions:

Ingredients
3 tbsp natural yogurt
1 tsp wholegrain mustard
½ tsp honey
½ lemon, zested and juiced
100g watercress
1 large slice sourdough bread
200g asparagus, tough ends removed
1 ½ tbsp cold-pressed rapeseed oil
2 eggs
200g frozen peas

Method
STEP 1
Heat oven to 220C/200C fan/gas 7. Mix the yogurt, mustard and honey together. Add the lemon zest, then add the juice and some seasoning to taste. Squeeze any remaining lemon juice over the watercress.

STEP 2
Tear the bread into rough chunks and put them on a large roasting tray with the asparagus. Toss both in the rapeseed oil and seasoning, and roast for 10 mins until the asparagus is tender and croutons are golden.

STEP 3
Meanwhile, cook the eggs in a pan of boiling water for 6 mins, then add the frozen peas and cook for 1 min more. Drain and rinse both under cold water until cool. Peel the eggs, then cut into quarters.

STEP 4
To assemble, mix the asparagus and peas through the watercress, then toss through the creamy dressing. Nestle in the eggs and croutons, and serve.

Nährwertangaben 
Portionsgröße  375 g | ml
Menge pro Portion  380
1590
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 19g 25%
Gesättigte Fettsäuren  3.8g 19%
Natrium 216mg 9%
Gesamte Kohlenhydrate  35g 13%
Ballaststoffe  9.8g 35%
Zucker  13g
Protein  20g 40%
Vitamin D 1mcg 5%
Kalzium 197mg 15%
Eisen  6.1mg 34%
Kalium 812mg 17%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 242.37 mcg 27%
Thiamin [B1] 0.673 mg 56%
Riboflavin [B2] 0.692 mg 53%
Niacin [B3] 4.438 mg 28%
Pantothensäure [B5] 1.557 mg 31%
Vitamin B6 0.477 mg 28%
Cobalamin [B12] 0.528 mcg 0%
Folat [B9] 190.123 mcg 0%
Vitamin C 75.443 mg 84%
Vitamin D 1.023 mcg 5%
Vitamin E 3.931 mg 26%
Vitamin K 204.198 mcg 170%
Betain 1.137 mg 0%
Cholin 210.74 mg 38%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  35.1 g 13%
Sugars 12.7 g 25%
Ballaststoffe  9.8 g 35%
Carbohydrate 22.9 g 0%
Netto-Kohlenhydrate 22.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.912 g 0%
Arginin 1.173 g 0%
Asparaginsäure 2.007 g 0%
Cystein 0.261 g 0%
Glutaminsäure 2.454 g 0%
Glycin 0.633 g 0%
Histidin 0.416 g 0%
Isoleucin 0.783 g 0%
Leucin 1.312 g 0%
Lysin 1.152 g 0%
Methionin 0.372 g 0%
Phenylalanin 0.803 g 0%
Prolin 0.854 g 0%
Serin 0.908 g 0%
Threonin 0.726 g 0%
Tryptophan 0.186 g 0%
Tyrosin 0.547 g 0%
Valin 1.025 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 197.2 mg 15%
Kupfer 0.53 mg 59%
Fluorid 3.43 mcg 0%
Eisen  6.09 mg 34%
Magnesium 100.76 mg 24%
Mangan 1 mg 43%
Phosphor 393.28 mg 31%
Kalium 812.08 mg 17%
Selen 41.09 mcg 75%
Natrium 215.57 mg 9%
Zink 3.27 mg 30%
andere
Nährstoff Menge  DV
Wasser 297.009 g 0%
Asche 3.419 g 0%