Your Recipe

Allotment salad

Ingredient Amount Calories
Lemon juice 244g 54kcal
Asparagus 96g 19kcal
Broccoli, raw 250g 85kcal
Cabbage, raw 70g 18kcal
Green Peas, raw (fresh) 200g 162kcal
Radishes, raw 16g 3kcal
Beans Green, raw 250g 78kcal
Olive oil 56g 495kcal
Mustard seed ground 5g 25kcal
Onions, spring or scallions (includes tops and bulb), raw 20g 6kcal
Peppermint fresh 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.

Nutrition Facts
Portion Size 161 g | ml
Amount Per Portion 125
523
kcal
kilojoules
% Daily Value *
Total Fat 7.7g 10%
Saturated Fat 1.1g 5%
Sodium 20mg 1%
Total Carbohydrate 13g 5%
Dietary Fiber 4.5g 16%
Sugar 4.4g
Protein 3.9g 8%
Vitamin D 0mcg 0%
Calcium 69mg 5%
Iron 1.9mg 10%
Potassium 369mg 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 57.585 mcg 6%
Thiamin [B1] 0.159 mg 13%
Riboflavin [B2] 0.158 mg 12%
Niacin [B3] 1.336 mg 8%
Pantothenic acid [B5] 0.385 mg 8%
Vitamin B6 0.195 mg 11%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 76.865 mcg 0%
Vitamin C 61.356 mg 68%
Vitamin D 0 mcg 0%
Vitamin E 1.652 mg 11%
Vitamin K 72.478 mcg 60%
Betaine 0.159 mg 0%
Choline 23.291 mg 4%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 12.9 g 5%
Sugars 4.4 g 9%
Dietary fiber 4.5 g 16%
Carbohydrate 11 g 0%
Net carbs 8.5g
Aminoacids
Nutrient Amount DV
Alanine 0.166 g 0%
Arginine 0.24 g 0%
Aspartic acid 0.442 g 0%
Cysteine 0.036 g 0%
Glutamic acid 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%
Methionine 0.053 g 0%
Phenylalanine 0.148 g 0%
Proline 0.148 g 0%
Serine 0.153 g 0%
Threonine 0.139 g 0%
Tryptophan 0.038 g 0%
Tyrosine 0.091 g 0%
Valine 0.174 g 0%
Minerals
Nutrient Amount DV
Calcium 69.04 mg 5%
Copper 0.15 mg 17%
Fluoride 6.15 mcg 0%
Iron 1.89 mg 10%
Magnesium 38.2 mg 9%
Manganese 0.41 mg 18%
Phosphorus 84.26 mg 7%
Potassium 369.36 mg 8%
Selenium 3.08 mcg 6%
Sodium 20.06 mg 1%
Zinc 0.77 mg 7%
Other
Nutrient Amount DV
Water 135.297 g 0%
Ash 1.107 g 0%