Asparagus Salad with Feta and Beetroot
Fresh asparagus, creamy feta and earthy beetroot: this combination sounds unusual, and that's exactly why it tastes so surprisingly good. The nutty walnut oil dressing with orange juice brings everything together in perfect harmony. The salad works best with pre-cooked beetroot and asparagus straight from the farmers' market. A light, colourful dish that makes a lovely lunch or an elegant starter.
Ingredients
- 750 g asparagus (white and/or green)
- 2 large beetroot, pre-cooked
- 1 bunch rocket
- 1 orange
- 125 g feta, German recipes often use Schafskäse (sheep's cheese); feta is the easiest swap
- pine nuts, amount to taste
- 3 tbsp walnut oil
- 3 tbsp white balsamic vinegar
- 3 tbsp orange juice, freshly squeezed
- 1 tsp 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 | 420 kcal | 840 kcal |
| Carbohydrates | 22 g | 44 g |
| Protein | 16 g | 32 g |
| Fat | 28 g | 56 g |
| Fibre | 6 g | 12 g |
| of which sugar | 14 g | 28 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
- Peel the white asparagus and cut each spear in half. For green asparagus, snap off the woody ends where they break naturally and halve the spears too.
- Bring a pot of water to the boil and season with 1 tsp salt and 1 tsp sugar. Cook the asparagus for about 10 minutes, until just tender with a little bite.
- Meanwhile, slice the pre-cooked beetroot thinly and arrange over two plates.
- Wash the rocket, spin it dry and scatter over the beetroot.
- Peel the orange and cut into small cubes. Add to the salad.
- Crumble the feta and set aside.
- Drain the asparagus and arrange over the salad. Scatter the feta on top and finish with pine nuts.
- For the dressing, whisk together the walnut oil, white balsamic vinegar, freshly squeezed orange juice and mustard. Season with salt and pepper, then drizzle evenly over the salad.
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Nutrition facts per serving (estimate)
| Calories | 420 kcal |
|---|---|
| Carbohydrates | 22 g |
| Protein | 16 g |
| Fat | 28 g |
| Fibre | 6 g |
| of which sugar | 14 g |
Frequently asked questions
Can I mix white and green asparagus?
Yes, both work well. Peel white asparagus first and simply snap off the woody ends of the green spears where they break naturally.
How long do I cook the asparagus?
About 10 minutes in salted water with a pinch of sugar, so it stays nicely tender with a little bite.
What goes well with this salad as a side?
Oven-baked salmon with thyme pairs beautifully with it.
Is this recipe gluten-free?
Yes, all the ingredients used are naturally gluten-free.
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