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Citrus and Asparagus Salad

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
 
One serving costs about $2.69 One serving costs about $2.69

$2.69 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,gluten-free,healthy,gluten free,lacto ovo vegetarian side dish,lunch,main course,salad,main dish,dinner
spoonacular Score:83%

Spoonacular Score: 83%

 

If you have around around 45 minutes to spend in the kitchen, Citrus and Asparagus Salad might be a great gluten free and lacto ovo vegetarian recipe to try. For $2.69 per serving, you get a main course that serves 4. One portion of this dish contains approximately 18g of protein, 31g of fat, and a total of 659 calories. 1 person has tried and liked this recipe. It is brought to you by Foodista. If you have pepitas, spring greens, bundle of asparagus, and a few other ingredients on hand, you can make it. Taking all factors into account, this recipe earns a spoonacular score of 83%, which is super. Users who liked this recipe also liked Citrus Asparagus Salad, Asparagus & Citrus Salad, and Roasted Asparagus Salad with Citrus Dressing.

Salad can be paired with Chardonnay, Gruener Veltliner, and Sauvignon Blanc. Sauvignon Blanc and Gruner Veltliner both have herby notes that complement salads with enough acid to match tart vinaigrettes, while a Chardonnay can be a good pick for creamy salad dressings. One wine you could try is GEN5 Chardonnay. It has 4.3 out of 5 stars and a bottle costs about 9 dollars.

GEN5 Chardonnay

A very friendly Chardonnay, with juicy tropical fruit flavors, a hint of creaminess, and a long, bright finish. For five generations our family has lived and worked our land in Lodi, California, always striving to leave the land in a better state for the next generation.

» Get this wine on Wine.com

Ingredients

Servings:
2
2  red grapefruit
red grapefruit
2
2  oranges
oranges
1
1  fresh asparagus
fresh asparagus
1 Tbsp
1 Tbsp fresh lemon juice
fresh lemon juice
2
2  shallot
shallot
0.32 Tbsps
0.32 Tbsps fresh mint
fresh mint
6 Tbsps
6 Tbsps olive oil
olive oil
0.17 tsps
0.17 tsps salt
salt
some
some black bell pepper
black bell pepper
2 c
2 c cooked red quinoa
cooked red quinoa
5 oz
5 oz greens
greens
0.33 c
0.33 c feta cheese
feta cheese
0.25 c
0.25 c pepitas
pepitas
2  red grapefruit
2
red grapefruit
2  oranges
2
oranges
1  fresh asparagus
1
fresh asparagus
1 Tbsp fresh lemon juice
1 Tbsp
fresh lemon juice
2  shallot
2
shallot
0.32 Tbsps fresh mint
0.32 Tbsps
fresh mint
6 Tbsps olive oil
6 Tbsps
olive oil
0.17 tsps salt
0.17 tsps
salt
some black bell pepper
some
black bell pepper
2 c cooked red quinoa
2 c
cooked red quinoa
5 oz greens
5 oz
greens
0.33 c feta cheese
0.33 c
feta cheese
0.25 c pepitas
0.25 c
pepitas

Equipment

steamer basket
steamer basket
paper towels
paper towels
sauce pan
sauce pan
knife
knife
whisk
whisk
bowl
bowl
steamer basket
steamer basket
paper towels
paper towels
sauce pan
sauce pan
knife
knife
whisk
whisk
bowl
bowl


Instructions

Using a sharp knife, cut the ends off one of the grapefruit. Cut away the peel and white pith, following the natural curve of the fruit with your knife. Then cut the peeled grapefruit lengthwise into quarters, then slice into 1/4-inch slices. Repeat this process with one of the oranges. Set the cut fruit aside in a bowl. With the remaining grapefruit and orange, squeeze 2 T. juice from each fruit. Combine grapefruit and orange juice with the lemon juice, shallot, mint, olive oil, salt and a few grindings of fresh black pepper. Whisk to emulsify, set aside. Meanwhile, in a saucepan fitted with a steamer basket, bring a couple of inches of water to a boil, add the asparagus and steam for about 5 minutes, until just becoming tender. Immediately plunge the asparagus into a bowl of ice water to stop the cooking. Drain and pat briefly with paper towel. In a medium bowl, toss asparagus with 1 1/2 T. of the dressing. In another bowl, toss quinoa with 1/4 c. of the dressing. To assemble the salad: toss the salad greens with half of the remaining dressing. Heap the quinoa in the center of a large bowl, layer the asparagus and citrus over the salad. Sprinkle with the feta and pepitas and drizzle with the remaining dressing.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.69
Ingredient
2 red grapefruit
2 oranges
1 fresh asparagus
1 tablespoon fresh lemon juice
2 shallot
1 tablespoon fresh mint
6 tablespoons olive oil
some black bell pepper
2 cups cooked red quinoa
5 ounces greens
⅓ cups feta cheese
¼ cups pepitas
Price
$1.53
$0.58
$0.14
$0.10
$0.28
$0.04
$1.00
$0.37
$3.04
$2.23
$1.18
$0.29
$10.77

Tips

Health Tips

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

  • Quinoa is super healthy. Read more about its health benefits here.

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • get more health tips

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Traditionally, feta cheese is made from sheep's or goat's milk (or a combination of the two). Now some supermarkets sell "feta-style" cheeses made from cow's milk. If you want the authentic feta experience, be sure to read the label carefully.

  • If you don't have shallots, you can try substituting leek, onion, or green onion along with a clove of garlic. The flavor won't be the same, but it should do in a pinch.

  • Don't have fresh herbs? Substitute dried herbs, but use about 1/3 less because dried herbs are more potent than fresh.

  • get more cooking tips

Green Tips

  • According to the Environmental Working Group (EWG), asparagus is one of the "cleanest" vegetables when it comes to pesticide residue, so you do not necessarily need to buy organic asparagus.

Disclaimer

Nutritional Information

Quickview
658k Calories
17g Protein
31g Total Fat
81g Carbs
66% Health Score
Limit These
Calories
658k
33%

Fat
31g
48%

  Saturated Fat
5g
36%

Carbohydrates
81g
27%

  Sugar
17g
19%

Cholesterol
11mg
4%

Sodium
446mg
19%

Get Enough Of These
Protein
17g
35%

Vitamin C
108mg
131%

Manganese
2mg
104%

Folate
227µg
57%

Magnesium
221mg
55%

Phosphorus
540mg
54%

Vitamin A
2660IU
53%

Fiber
10g
43%

Vitamin E
5mg
39%

Vitamin B6
0.71mg
35%

Copper
0.67mg
33%

Vitamin B1
0.48mg
32%

Vitamin B2
0.49mg
29%

Iron
5mg
29%

Potassium
959mg
27%

Zinc
3mg
24%

Calcium
169mg
17%

Vitamin K
15µg
15%

Selenium
10µg
15%

Vitamin B5
1mg
14%

Vitamin B3
2mg
13%

Vitamin B12
0.21µg
4%

covered percent of daily need

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