Tossed Vegetable Salad. Summer is an excellent time to try new salads and pack in those delicious vegetables into each one.
Asparagus is a nutrient-packed vegetable. It is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.
Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach.
Like other nuts, pine nuts are high in beneficial monounsaturated fats, magnesium and vitamin E, which work together to protect the heart. Pine nuts also naturally contain plant sterols, a compound that can help lower low-density lipoprotein (LDL) cholesterol levels.
A Tossed Vegetable Salad is not only healthy but is delicious to the taste buds.
Ingredients
1 bunch asparagus
2 cups baby green beans
Small red capsicums x2
2 baby eggplants, halved
DRESSING
1 tbsp olive oil
3 tbsp lemon juice
1/3 cup parsley, chopped
1 clove garlic, crushed
2 tbsp pine nuts (optional)
1 cup baby spinach (optional)
Method
- Cut asparagus spears in half and cut thick pieces in half lengthways. Blanch asparagus and beans in boiling water for about 1 minute or just until tender. Drain and rinse under cold water
- Cut capsicums into quarters, then remove and discard seeds. Grill capsicums and eggplant until browned and tender. Cool to room temperature, and slice capsicum and eggplant thickly.
- Place vegetables into a bowl. Add combined oil, juice, parsley and garlic. Toss to combine with spinach.
- Serve warm sprinkled with pine nuts.
Serves 4
Per Serve
Energy 318 kJ (76 Cal)
Protein 4g (20%)
Carbohydrates 5g (36%)
Sugars 4g
Fat 4g (44%)
Fibre 4g
Sodium 7mg
Calcium 54mg
More salad ideas: Sweet Potato and Pomegranate Salad, Pear and Pecan Salad, and Beetroot Salad.
