Beans, Beets and Asparagus Salad

2 cups soaked and cooked white beans
2-3 whole red beets
10-15 stalks of asparagus
2 scallions, cut in small rings
2 tbs chopped walnuts (or crumbled feta)

 

For the vinaigrette: 1 tbs fresh linseed oil
1 tbs apple cider vinegar or lemon juice
1 small tsp umeboshi vinegar
1 dash of spice mix and pepper
1-2 tbs fresh herbs, chives, parsley, cilantro or basil

Place the beets in a pot, cover with water and bring to a boil, reduce temperature and cook until beets can be easily pierced with a fork. At the same time bring a pot of water to boil for the asparagus, clean and cut asparagus, and place in boiling water with each 1/2 tsp of salt and sugar. Cook asparagus until slightly tender. Drain and immediately rinse with ice water, set aside.
When beets are cooked, drain and rinse as well. Remove peel after cool down and cut into small cubes.
Add beans, asparagus and beets to a bowl and add the cut scallions.
Mix all vinaigrette ingredients separately and add to the bowl, stir lightly. Chop walnuts (or feta) and cover salad with it.
Refrigerate before serving.
©Mighty Forks 2011

Beets (Beta vulgaris), fresh, raw, Nutrition value per 100 g
(Source: USDA National Nutrient data base)
Energy   45 cal (2%RDA)
Carbohydrates   9.56 g (7%RDA)
Protein   1.61 g (1%RDA)
Total Fat   0.17 g (0.5%RDA)
Cholesterol 0 mg (0%RDA)
Dietary Fiber   2.80 g (7%RDA)
Vitamins 
Folates   109 mcg (27%RDA)
Niacin   0.334 mg (2%RDA)
Pantothenic acid   0.155 mg (3%RDA)
Pyridoxine   0.067 mg (5%RDA)
Riboflavin   0.057 mg (4%RDA)
Thiamin   0.031 mg (2.5%RDA)
Vitamin A   33 IU (1%RDA)
Vitamin C   4.9 mg (8%RDA)
Vitamin E   0.04 mg (0.5%RDA)
Vitamin K   0.2 mcg (0%RDA)
Electrolytes 
Sodium   78 mg (5%RDA)
Potassium   325 mg (7%RDA)
Minerals 
Calcium   16 mg (1.5%RDA)
Copper   0.075 mg (8%RDA)
Iron   0.80 mg (10%RDA)
Magnesium   23 mg (6%RDA)
Manganese   0.329 mg (14%RDA)
Zinc   0.35 mg (3%RDA)

One response to “Beans, Beets and Asparagus Salad

  1. I’m still learning from you, as I’m making my way to the top as well. I certainly love reading everything that is written on your blog.Keep the tips coming. I enjoyed it!

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