Asparagus, Egg and Rocket Salad
This dish packs a punch of flavours with the peppery rocket and mustard and raw red onions and the delicious combination of eggs and asparagus.
Equipment
- Steamer
Ingredients
- 100 g bulgur wheat
- 1 tsp vegetable bouillon
- 0.5 red onion (peeled and finely chopped)
- 2 tbsp apple cider vinegar
- 3 eggs
- 16 spears asparagus (240g)
- 1 tsp Dijon mustard
- 1.5 tbsp extra virgin olive oil
- 120 g rocket (or another leaf like baby spinach)
- pepper (to taste)
Instructions
- Boil some water and put the bulgur wheat and bouillon in to simmer for 20 mins (as per packet instructions). Don't use too much water or the bouillon will be watered down, but don't let it boil dry either.
- Place the chopped red onion in a small bowl and cover with the vinegar. Set aside.
- Bring a another pan of water to the boil. Add the eggs and simmer for 5 ½ minutes.
- Once cooked, place them under cold running water until cool and set aside.
- Meanwhile, steam the asparagus for 5 mins, then set aside.
- Drain the vinegar from the onion into a small bowl and mix in the mustard and olive oil to make the salad dressing.
- By now, the bulgur wheat should be ready, drain and serve this on the plates, and divide the rocket, asparagus and onion over it.
- Peel and halve the eggs, place on top of the salad, drizzle with the salad dressing and season with pepper before serving.
Notes
Prep Tips:
If you find raw onion a bit strong, blanch it in boiling water for a minute to take the edge off, or steam it with the asparagus and soak in the vinegar after.
If you don't like rocket, swap for another leaf, like baby spinach, which should be coming into season at around the same time as asparagus.
Health Tips:
We're only using three eggs between 2 as the asparagus and wheat have a lot of protein in already.
Extra virgin olive oil is rich in lots of healthy fats and has less omega 6 fats than a lot of other oils. It's not very heat stable so great for using as a salad dressing.
Eco Tips:
Try to get your asparagus from a local organic market, not only will it be fresher and more nturitious, it should come without packaging 🙂
Choose organic, free range eggs as they're likely to have been fed a much more eco-friendly diet.
NUTRITION: Amount and (% RDA)
Calories: 415kcal (21%)Carbohydrates: 48g (16%)Protein: 19g (38%)Fat: 18g (28%)Saturated Fat: 4g (25%)Trans Fat: 1gCholesterol: 246mg (82%)Sodium: 162mg (7%)Potassium: 815mg (23%)Fiber: 13g (54%)Sugar: 5g (6%)Vitamin A: 2700IU (54%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 4mg (20%)Vitamin B5: 2mg (20%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 18mg (22%)Vitamin D: 1µg (7%)Vitamin E: 4mg (27%)Vitamin K: 123µg (117%)Calcium: 188mg (19%)Copper: 1mg (50%)Folate: 171µg (43%)Iron: 6mg (33%)Manganese: 2mg (100%)Magnesium: 140mg (35%)Phosphorus: 386mg (39%)Selenium: 25µg (36%)Zinc: 3mg (20%)
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