Your Recipe

Roasted asparagus & pea salad

Ingredient Amount Calories
Lemon 29g 8kcal
Asparagus 200g 40kcal
Watercress, raw 100g 11kcal
Peas raw green 200g 162kcal
Egg raw whole 100g 143kcal
Honey 5.25g 16kcal
Vegetable oil 20.4g 181kcal
Mustard seed ground 15g 76kcal
Bread, french or vienna (includes sourdough) 35g 95kcal
Yogurt, plain, whole milk 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.

Nutrition Facts
Portion Size 375 g | ml
Amount Per Portion 380
1590
kcal
kilojoules
% Daily Value *
Total Fat 19g 25%
Saturated Fat 3.8g 19%
Sodium 216mg 9%
Total Carbohydrate 35g 13%
Dietary Fiber 9.8g 35%
Sugar 13g
Protein 20g 40%
Vitamin D 1mcg 5%
Calcium 197mg 15%
Iron 6.1mg 34%
Potassium 812mg 17%
* 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.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 1.557 mg 31%
Vitamin B6 0.477 mg 28%
Cobalamin [B12] 0.528 mcg 0%
Floate [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%
Betaine 1.137 mg 0%
Choline 210.74 mg 38%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 35.1 g 13%
Sugars 12.7 g 25%
Dietary fiber 9.8 g 35%
Carbohydrate 22.9 g 0%
Net carbs 22.4g
Aminoacids
Nutrient Amount DV
Alanine 0.912 g 0%
Arginine 1.173 g 0%
Aspartic acid 2.007 g 0%
Cysteine 0.261 g 0%
Glutamic acid 2.454 g 0%
Glycine 0.633 g 0%
Histidine 0.416 g 0%
Isoleucine 0.783 g 0%
Leucine 1.312 g 0%
Lysine 1.152 g 0%
Methionine 0.372 g 0%
Phenylalanine 0.803 g 0%
Proline 0.854 g 0%
Serine 0.908 g 0%
Threonine 0.726 g 0%
Tryptophan 0.186 g 0%
Tyrosine 0.547 g 0%
Valine 1.025 g 0%
Minerals
Nutrient Amount DV
Calcium 197.2 mg 15%
Copper 0.53 mg 59%
Fluoride 3.43 mcg 0%
Iron 6.09 mg 34%
Magnesium 100.76 mg 24%
Manganese 1 mg 43%
Phosphorus 393.28 mg 31%
Potassium 812.08 mg 17%
Selenium 41.09 mcg 75%
Sodium 215.57 mg 9%
Zinc 3.27 mg 30%
Other
Nutrient Amount DV
Water 297.009 g 0%
Ash 3.419 g 0%