Orzo, edamame and asparagus salad

Vegan recipe, Vegetarian recipe, Meals

Orzo, edamame and asparagus salad. ÉPITHÉLIA- Digestive Health Clinic

Do you like asparagus? 

Prebiotic vegetable loved by intestinal bacteria for its richness in fructans and fructose, two easily accessible and easily fermented by the intestinal microbiota. 

Here's a recipe for using them in a different way, rather than simply as a side dish. 

A salad of orzo, edamame and asparagus crunchy, integrating miso, a fermented soybean paste. 

What could be better!

Your color code: ⬤⬤⬤

This practical guide will take you step by step into the world of fermented foods. Get descriptions of each food: taste, texture, preservation, grocery store options, and incorporate them into menus with 15 recipes to discover fermented foods at their best.
Digital guide - ABC of fermented foods. ÉPITHÉLIA- Digestive health clinic.
Orzo, edamame and asparagus salad. ÉPITHÉLIA- Digestive Health Clinic
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Orzo, edamame and asparagus salad

Prep Time20 minutes
Cook Time10 minutes
Servings: 4

Ingredients

Crispy asparagus

  • 450-500 g asparagus trenches along the length
  • 2 tbsp (30 ml) sodium-reduced tamari sauce
  • 1 tbsp (15 ml) Dijon mustard
  • 1 tbsp (15 ml) white balsamic vinegar (or apple cider)
  • 1 tsp (5 ml) miso (+ 1 tablespoon water)
  • 1 tsp (5 ml) sesame oil
  • ½ tsp (2.5 ml) by sambal olek
  • ¼ t. (60 ml) nutritional yeast flakes

Other ingredients

  • ½ t. (125 ml) d'orzo dry
  • 2 ½ t. (625 ml) fresh edamame, thawed and shelled
  • 2 green onions
  • To taste: your choice of fresh herbs (parsley or other)

Instructions

  • Preheat oven to 350F and line a baking sheet with parchment paper.
  • Cook orzo according to package directions
  • In a bowl, combine all ingredients for the asparagus marinade. (be sure to dilute miso paste with water beforehand).
  • Add the asparagus to the bowl and coat well with the marinade.
  • Arrange the asparagus on the baking sheet and bake for 10-15 min (until the asparagus is cooked and slightly crisp).
  • Chop herbs and green onions
  • Divide ingredients evenly among 4 portions. Garnish with fresh herbs and green onions. Can be eaten cold or reheated, as you prefer.

Notes

Recipe and photo by Marianne Lamy, 
It's available: a complete training program tailored to your needs by our nutritionists! Understand your body, learn, reduce your symptoms and improve your digestion and well-being!
Training in the search for the perfect poo. ÉPITHÉLIA- Digestive health clinic. Complete training tailored to your needs by our nutritionists. Understand your body, learn, reduce your symptoms and improve your digestion and well-being.