Asparagus and tomato salad
Enjoy a vibrant and healthy Asparagus and Tomato Salad. Made with whole-wheat bread, fresh basil, parsley, and a hint of capers, this delightful dish is perfectly tossed in olive oil and vinegar for a refreshing taste. Ideal for a light lunch or a side dish at your next barbecue!
- 21 Feb 2025
- Cook time 10 min
- Prep time 15 min
- 4 Servings
- 10 Ingredients
Grilled asparagus and tomato salad is a delicious and healthy dish that's perfect for any occasion. This recipe combines the fresh flavors of basil, parsley, and capers with the tangy preserved lemon, creating a vibrant and nutrient-rich salad. The grilled asparagus adds a smoky depth to the dish, while the cherry tomatoes and whole-wheat bread provide a satisfying texture. Let's dive into this simple yet flavorful recipe!
Ingredients:
Instructions:
- Wash the asparagus thoroughly. Trim and discard the tough ends.
- Preheat your grill to medium-high heat.
- Halve the cherry tomatoes.
- Mince the garlic cloves.
- Roughly chop the basil and parsley leaves.
- Finely chop the preserved lemon.
- Drizzle the asparagus with the olive oil, ensuring they are evenly coated.
- Season with salt and pepper to taste.
- Place the asparagus on the preheated grill. Cook for about 5-7 minutes, turning occasionally, until they are tender and lightly charred.
- Remove from the grill and let cool slightly before cutting into bite-sized pieces.
- Toast the whole-wheat bread slices until they are crisp and golden. You can use a toaster, oven, or the grill.
- Once toasted, cut them into small cubes or tear them into bite-sized pieces to create homemade croutons.
- In a large bowl, combine the grilled asparagus, cherry tomatoes, basil, parsley, capers, and minced garlic.
- Add the preserved lemon for a tangy and salty flavor punch.
- Pour the vinegar over the salad mixture.
- Toss well to ensure all ingredients are evenly coated with vinegar and the flavors are well distributed.
- Just before serving, add the toasted bread cubes to the salad.
- Toss again lightly to mix the croutons with the rest of the ingredients. This ensures that the croutons stay crunchy.
- Transfer the salad to a serving dish or individual plates.
- Finish with an extra drizzle of olive oil if desired.
- Serve immediately and enjoy!
Tips:
- Make sure to trim the woody ends of the asparagus before grilling them for better texture and flavor.
- Grill the whole-wheat bread for an extra touch of crispiness and to bring out its nutty flavor.
- Use a high-quality olive oil to enhance the overall taste of the dish.
- For a more intense flavor, you can marinate the asparagus in olive oil, minced garlic, and a pinch of salt before grilling.
- If you don't have preserved lemon, you can use fresh lemon zest and a pinch of salt as an alternative.
This asparagus and tomato salad is a delightful blend of fresh, crisp vegetables and tangy, savory seasonings. It's not only a feast for the taste buds but also a nutritious meal that you can whip up in no time. Whether you're serving it as a side dish or a main course, it’s sure to impress your family and friends with its vibrant flavors and wholesome ingredients. Enjoy!
| Nutrition Facts | |
|---|---|
| Serving Size | 300 grams |
| Energy | |
| Calories 150kcal | 7% |
| Protein | |
| Protein 9g | 6% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 7g | 19% |
| Sugar 7g | 7% |
| Fat | |
| Fat 5g | 6% |
| Saturated 0.84g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 120ug | 13% |
| Choline 44mg | 8% |
| Vitamin B1 0.42mg | 35% |
| Vitamin B2 0.33mg | 25% |
| Vitamin B3 3.65mg | 23% |
| Vitamin B6 0.32mg | 19% |
| Vitamin B9 130ug | 31% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 40mg | 45% |
| Vitamin E 2.49mg | 17% |
| Vitamin K 200ug | 170% |
| Minerals | |
| Calcium, Ca 130mg | 10% |
| Copper, Cu 0.47mg | 52% |
| Iron, Fe 5mg | 49% |
| Magnesium, Mg 66mg | 15% |
| Phosphorus, P 190mg | 15% |
| Potassium, K 630mg | 18% |
| Selenium, Se 13ug | 24% |
| Sodium, Na 260mg | 17% |
| Zinc, Zn 1.74mg | 16% |
| Water | |
| Water 250g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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