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Recipe Category / Salads

Potato Salad with Asparagus and Green Beans

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Potato Salad with Asparagus and Green Beans

Method

                                                                                                            Photo credit: G. Drakopoulos - Food Styling: T. Webb

  • Place the baby potatoes in a medium pot. Cover them with water. Boil for 15 minutes or until they are soft enough to be easily pierced by a knife. Drain and allow to cool until they reach room temperature.
  • To prepare the pickled onions, add the vinegar, water, salt and sugar in a jar with a lid. Cover and shake until the sugar and salt dissolve completely.
  • Thinly slice the onions and add them to the mixture in the jar. Cover and refrigerate until needed. If possible, refrigerate overnight.
  • Fill the same pot you used to boil the potatoes, with salted water and bring to a boil. Prepare a a large bowl full of water and ice cubes. Cut off the hard stems from the asparagus. As soon as the water comes to a boil, add the asparagus. Add the peas 1 minute later. Cook for 2 minutes and drain. Immediately put the vegetables in the ice water. Drain and spread them out on paper towels so they can strain any excess water.
  • Chop the asparagus into 1 ½ cm pieces and put them in a large bowl. Chop the potatoes into medium sized cubes and add them to the bowl also. Thinly slice the radishes with a mandolin. If they are very big, you can slice them lengthwise, first.
  • 1-2 hours before serving, whisk together all of the ingredients for the vinaigrette and drizzle over vegetables. Add as many pickled onions as you like. Season with salt and pepper and serve.

Tip

If you have any health conditions, please make sure you reduce the quantity of salt.

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Nutritional
Chart

Nutrition information per portion

214
Calories (kcal)
11 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

6.3
Total Fat (g)
9 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

0.9
Saturated Fat (g)
5 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

29.0
Total Carbs (g)
11 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

7.2
Sugars (g)
8 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

7.5
Protein (g)
15 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

6.3
Fibre (g)
25 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

2.2
Sodium (g)
37 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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