Loading ...Healthy RecipesRoasted Asparagus with Walnuts and Feta
Since asparagus is in season in the spring, I thought it wouldn’t hurt to do one more asparagus recipe. This method of preparation sheds a whole new light on this vegetable. Even if you’re not a big fan of asparagus, the flavor imparted by roasting, along with the enhancement of the walnuts and cheese, may make this one of your favorite veggies. Besides being a great source of many vitamins and minerals, asparagus is also a good source of glutathione, used by the liver for detoxification.
Serves: 4
Time to Table: 20 minutes
Healing Nutrient Spotlight
Excellent source of vitamin C, folate, copper, manganese
Good source of vitamin A, vitamin E, thiamin, riboflavin, vitamin B-6, magnesium
Ingredients*
1 bunch asparagus spears (about 30 spears)
2 T. olive oil
½ cup chopped walnuts
½ cup goat’s milk feta cheese
Sea salt, to taste
*Use organic ingredients for optimal nutrition.
Preparation
Preheat oven to 400°F. Rinse asparagus and snap off woody stem ends. Break asparagus into 2 ½ inch segments. In a medium bowl, toss asparagus in olive oil. Season with sea salt if desired. Spread asparagus on a jelly-roll pan lined with parchment paper. Place in the oven and roast for about 7 to 14 minutes or until asparagus is crisp tender, turning halfway through. While asparagus is roasting, place walnuts in a small pie tin or baking pan in the oven alongside the asparagus. Roast about 3 to 5 minutes or until they are fragrant, watching carefully so they do not burn. Remove walnuts. Then when done, remove asparagus from the oven and divide among 4 luncheon plates. Sprinkle with roasted walnuts and goat’s milk feta cheese.
Nutrition
228 calories, 8 g protein, 8 g carbohydrates, 21 g fat, 4 g saturated fat, 6 g monounsaturated fat, 8 g polyunsaturated fat, 15 mg cholesterol, 3 g sugars, 4 g fiber, 926 IU vitamin A, .23 mg thiamin, .19 mg riboflavin, 1.8 mg niacin, 184 mg folate, 18 mg vitamin C, 4.6 IU vitamin E, .47 mg copper, 1.6 mg iron, 47 mg magnesium, .86 mg manganese, 427 mg potassium, 3.7 mcg selenium, 199 mg sodium, 1.1 mg zinc
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Tags: asparagus, feta, glutathione, vitamin c, walnuts
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