Your Recipe

Allotment salad

Ingrédient Quantité Calories
Jus de citron 244g 54kcal
Asperges 96g 19kcal
Broccoli 250g 85kcal
Chou 70g 18kcal
Pois verts 200g 162kcal
Radis 16g 3kcal
Haricots verts 250g 78kcal
Huile d'olive 56g 495kcal
Graines de moutarde moulues 5g 25kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 20g 6kcal
Menthe poivrée fraîche 80g 56kcal

Recipe Instructions:

Ingredients
8 asparagus spears, halved
250g green beans, halved
250g long-stem broccoli, chopped into 2cm lengths
200g peas, fresh or frozen
8 radishes, sliced
1 pointed cabbage, shredded
4 spring onions, sliced
handful of mint leaves, chopped
For the dressing
4 tbsp olive oil
1 tbsp Dijon mustard
1 lemon, juiced

Method
STEP 1
To make the dressing, combine all the ingredients in a bowl and season well.

STEP 2
Bring a pan of salted water to the boil and fill a bowl with iced water. Cook the asparagus for 2 mins, then transfer to the iced water with a slotted spoon. Cook the beans for 4 mins and repeat, then do the same with the broccoli (cook for 2½ mins) and peas (cook for 1 min). Drain and pat dry with kitchen paper.

STEP 3
Tip into a bowl with the radishes, cabbage, spring onions and mint. Serve the dressing on the side.

Valeurs nutritives
Taille des portions 161 g | ml
Quantité par portion 125
523
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 7.7g 10%
Gras saturés 1.1g 5%
Sodium 20mg 1%
Total des glucides 13g 5%
Fibres alimentaires 4.5g 16%
Sucre 4.4g
Protéine 3.9g 8%
Vitamine D 0mcg 0%
Calcium 69mg 5%
Fer 1.9mg 10%
Potassium 369mg 8%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 57.585 mcg 6%
Thiamine [B1] 0.159 mg 13%
Riboflavine [B2] 0.158 mg 12%
Niacine [B3] 1.336 mg 8%
Acide pantothénique [B5] 0.385 mg 8%
Vitamine B6 0.195 mg 11%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 76.865 mcg 0%
Vitamine C 61.356 mg 68%
Vitamine D 0 mcg 0%
Vitamine E 1.652 mg 11%
Vitamine K 72.478 mcg 60%
Bétaïne 0.159 mg 0%
Choline 23.291 mg 4%
Carbohydrates
nutriment Quantité DV
Total des glucides 12.9 g 5%
Sugars 4.4 g 9%
Fibres alimentaires 4.5 g 16%
Carbohydrate 11 g 0%
Glucides nets 8.5g
acides aminés
nutriment Quantité DV
Alanine 0.166 g 0%
Arginine 0.24 g 0%
Acide aspartique 0.442 g 0%
Cystéine 0.036 g 0%
Acide glutamique 0.553 g 0%
Glycine 0.132 g 0%
Histidine 0.078 g 0%
Isoleucine 0.131 g 0%
Leucine 0.219 g 0%
Lysine 0.196 g 0%
Méthionine 0.053 g 0%
Phénylalanine 0.148 g 0%
Proline 0.148 g 0%
Sérine 0.153 g 0%
Thréonine 0.139 g 0%
Tryptophane 0.038 g 0%
Tyrosine 0.091 g 0%
Valine 0.174 g 0%
Minéraux
nutriment Quantité DV
Calcium 69.04 mg 5%
Cuivre 0.15 mg 17%
Fluorure 6.15 mcg 0%
Fer 1.89 mg 10%
Magnésium 38.2 mg 9%
Manganèse 0.41 mg 18%
Phosphore 84.26 mg 7%
Potassium 369.36 mg 8%
Sélénium 3.08 mcg 6%
Sodium 20.06 mg 1%
Zinc 0.77 mg 7%
autres
nutriment Quantité DV
Eau 135.297 g 0%
Cendres 1.107 g 0%