Asparagus Egg Salad

  1. Nutrition
  2. Recipes
Prep 15 minutes Cooking 0 Hour-10 Minute Average 2 servings

Ingredients

Amount Ingredient
1 1/2 cups Asparagus
0.5 lemon yields Lemon juice, from half a lemon
2 large Egg
1/8 cups Olive Oil, Extra Virgin
2 cups Arugula, Raw
, Cucumber
1 stalk Green Onions
, ns as to florida or california Avocado, peeled and diced
1/8 cups Goat Cheese, crumbled, about 2 tablespoons

Steps

1 Hard boil your eggs and set aside to cool.
2 Trim the woody ends from the asparagus.
3 Fill a pot with 2 cups water, half the lemon juice and a pinch of sea salt. Place on the stove and bring to a boil.
4 Once boiling, reduce to a simmer, add the asparagus and cover. Let cook for 3 minutes.
5 Transfer asparagus out of the water and slice into 1 inch pieces.
6 Peel the hard boiled eggs and chop eggs into quarters.
7 Create the dressing by combining olive oil and remaining lemon juice in a jar and shake well.
8 In a large salad bowl, combine the arugula, cucumber, green onion and avocado.
9 Top with the chopped asparagus and hard boiled eggs.
10 Sprinkle with goat cheese. Drizzle dressing evenly across and season with sea salt and pepper (if desired).
11 Toss well and divide into bows. Enjoy!

Sea Salt & Black Pepper can be added if desired.
Egg-Free - Add diced chicken instead.
Vegan - Use chickpeas instead of eggs.

Nutrition

Gluten Free High Fiber Low Sugar Soups, Salads, Dressings Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 341.88 kcal 11%
Protein 12.36 g 25%
Total lipid (fat) 29.47 g 45%
Carbohydrate, by difference 12.31 g 4%
Fiber, total dietary 6.13 g 25%
Sugars, total 3.98 g  
Minerals
Calcium, Ca 109.95 mg 11%
Iron, Fe 3.74 mg 21%
Sodium, Na 148.66 mg 6%
Vitamins
Vitamin C, total ascorbic acid 20.15 mg 34%
Vitamin B-12 0.45 µg 7%
Vitamin A, RAE 159.39 µg  
Vitamin E (alpha-tocopherol) 2.83 mg 14%
Vitamin D 41 IU 10%
Lipids
Fatty acids, total monounsaturated 16.77 g  
Fatty acids, total polyunsaturated 4 g  
Fatty acids, total trans 0.02 g  
Cholesterol 191.04 mg 64%
Calories 342
% Daily Value*
Total Fat 29g 45%
Saturated Fat 7g 34%
Trans Fat 0g  
Cholesterol 191mg 64%
Sodium 149mg 6%
Total Carbohydrate 12g 4%
Dietary Fibers 6g 25%
Sugars 4g  
Protein 12g 25%
Vitamin D 1µg  
Calcium 110mg 11%
Iron 4mg 21%
Potassium 667mg 19%
Nutrient Per Serving RDA%
Proximates
Water 239.35 g 12%
Calories (Energy) 341.88 kcal 11%
Energy 784.7 kJ  
Protein 12.36 g 25%
Total lipid (fat) 29.47 g 45%
Ash 2.39 g  
Carbohydrate, by difference 12.31 g 4%
Fiber, total dietary 6.13 g 25%
Sugars, total 3.98 g  
Sucrose 0.33 g  
Glucose (dextrose) 1.53 g  
Fructose 1.65 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0.05 g  
Starch 0.37 g  
Minerals
Calcium, Ca 109.95 mg 11%
Iron, Fe 3.74 mg 21%
Magnesium, Mg 50.61 mg 13%
Phosphorus, P 199.28 mg 28%
Potassium, K 666.73 mg 19%
Sodium, Na 148.66 mg 6%
Zinc, Zn 1.7 mg 11%
Copper, Cu 0.36 mg 18%
Manganese, Mn 0.35 mg  
Selenium, Se 18.08 µg 26%
Fluoride, F 4.56 µg  
Vitamins
Vitamin C, total ascorbic acid 20.15 mg 34%
Thiamin 0.22 mg  
Riboflavin 0.47 mg  
Niacin 2.02 mg  
Pantothenic acid 1.95 mg  
Vitamin B-6 0.35 mg 17%
Folate, total 142.7 µg  
Folic acid 0 µg  
Folate, food 142.7 µg  
Folate, DFE 142.7 µg  
Choline, total 176.3 mg 35%
Betaine 1.16 mg  
Vitamin B-12 0.45 µg 7%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 159.39 µg  
Retinol 80 µg  
Carotene, beta 928.25 µg  
Carotene, alpha 25.24 µg  
Cryptoxanthin, beta 28.83 µg  
Vitamin A, IU 1857.97 IU 37%
Lycopene 0 µg  
Lutein + zeaxanthin 1874.16 µg  
Vitamin E (alpha-tocopherol) 2.83 mg 14%
Vitamin E, added 0 mg  
Tocopherol, beta 0.03 mg  
Tocopherol, gamma 0.52 mg  
Tocopherol, delta 0.04 mg  
Vitamin D (D2 + D3) 1 µg  
Vitamin D3 (cholecalciferol) 1 µg  
Vitamin D 41 IU 10%
Vitamin K (phylloquinone) 89.78 µg 0%
Lipids
Fatty acids, total saturated 6.71 g 34%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0.01 g  
12:0 0 g  
14:0 0.02 g  
15:0 0 g  
16:0 2.23 g  
17:0 0.01 g  
18:0 0.43 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 16.77 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0.45 g  
16:1 c 0.1 g  
16:1 t 0 g  
17:1 0.01 g  
18:1 undifferentiated 6.27 g  
18:1 c 1.7 g  
18:1 t 0.01 g  
20:1 0.03 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 4 g  
18:2 undifferentiated 1.7 g  
18:2 n-6 c,c 0.77 g  
18:2 CLAs 0.01 g  
18:2 t not further defined 0.01 g  
18:3 undifferentiated 0.14 g  
18:3 n-3 c,c,c (ALA) 0.08 g  
18:3 n-6 c,c,c 0.01 g  
18:4 0 g  
20:2 n-6 c,c 0.01 g  
20:3 undifferentiated 0.02 g  
20:3 n-3 0 g  
20:3 n-6 0.01 g  
20:4 undifferentiated 0.09 g  
20:5 n-3 (EPA) 0 g  
22:4 0.01 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0.03 g  
Fatty acids, total trans 0.02 g  
Fatty acids, total trans-monoenoic 0.01 g  
Fatty acids, total trans-polyenoic 0 g  
Cholesterol 191.04 mg 64%
Phytosterols 29.39 mg  
Stigmasterol 1.01 mg  
Campesterol 2.51 mg  
Beta-sitosterol 38.19 mg  
Amino Acids
Tryptophan 0.13 g  
Threonine 0.41 g  
Isoleucine 0.46 g  
Leucine 0.75 g  
Lysine 0.64 g  
Methionine 0.24 g  
Cystine 0.18 g  
Phenylalanine 0.47 g  
Tyrosine 0.33 g  
Valine 0.61 g  
Arginine 0.56 g  
Histidine 0.23 g  
Alanine 0.55 g  
Aspartic acid 1.31 g  
Glutamic acid 1.29 g  
Glycine 0.37 g  
Proline 0.38 g  
Serine 0.66 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg