Asparagus Salad with Egg, Avocado, Orange & Feta
Green asparagus meets creamy avocado, juicy orange and savoury feta in this fresh salad that celebrates everything spring has to offer. Crisp-tender asparagus, soft feta and a light walnut oil dressing make every bite a treat. It comes together quickly, looks stunning on the table and is made for asparagus season. Anyone keeping an eye on carbs will love it too.
Ingredients
- 500 g green asparagus
- 1 orange
- 1 avocado, ripe
- 125 g feta
- 1 handful walnuts
- 3 eggs
- 2 tbsp orange juice, caught while segmenting the orange
- 3 tbsp walnut oil
- 2 tbsp white balsamic vinegar
- 1 tbsp mustard
- salt
- pepper
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 620 kcal | 1,240 kcal |
| Carbohydrates | 16 g | 32 g |
| Protein | 24 g | 48 g |
| Fat | 49 g | 98 g |
| Fibre | 8 g | 16 g |
| of which sugar | 10 g | 20 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Snap off the woody ends of the green asparagus and cut the spears into pieces. Bring a pan of salted, lightly sweetened water to the boil, add the asparagus and cook for about 5 minutes, until crisp-tender.
- Drain the asparagus and refresh immediately under cold water so it keeps its colour. Leave to cool completely.
- Hard-boil the eggs, then leave to cool, peel and cut into cubes.
- Cut away all the peel from the orange, dice the flesh and catch any juice that runs out for the dressing.
- Cut the feta into cubes. Halve the avocado, remove the stone, scoop out the flesh with a spoon and cut it into cubes too.
- For the dressing, whisk the orange juice, walnut oil, white balsamic vinegar and mustard together in a small bowl until smooth. Season with salt and pepper.
- Combine all the prepared ingredients in a large bowl, pour over the dressing, toss well and serve straight away.
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Nutrition facts per serving (estimate)
| Calories | 620 kcal |
|---|---|
| Carbohydrates | 16 g |
| Protein | 24 g |
| Fat | 49 g |
| Fibre | 8 g |
| of which sugar | 10 g |
Frequently asked questions
Can I make this asparagus salad with white asparagus?
Yes, white asparagus works well too. The cooking time just increases slightly to about 8 to 10 minutes, depending on thickness.
How long does the asparagus salad keep in the fridge?
It tastes best fresh. If you want to keep it, stir in the dressing and avocado only just before serving so the avocado doesn't turn brown.
Is this asparagus salad really low in carbs?
Yes, with around 16 g of carbs per serving it fits well into a lower-carb way of eating. Most of the carbs come from the orange.
What oil can I use instead of walnut oil?
You can also use hazelnut oil or a mild olive oil. Walnut oil, however, gives the dressing an especially nutty flavour that pairs beautifully with the walnuts in the salad.
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