Leafy Salad with White Beans
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
4 h. 10 min.
Preparation
ready in 16 h. 10 min.
Ready in
Calories:
95
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 95 cal. | (5 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 121.8 μg | (203 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1 mg | (8 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 3.7 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 389 mg | (10 %) | ||
| Calcium | 52 mg | (5 %) | ||
| Magnesium | 21 mg | (7 %) | ||
| Iron | 0.7 mg | (5 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 22 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 gram dried, Italian Fresh herbs (or 400 grams canned)
- 1 bay leaf
- salt
- freshly ground peppers
- 1 bunch Arugula
- 3 Tbsps olive oil
- 1 red onion
- 1 garlic clove
- 200 grams Diced vegetables (tomato, carrot, bell peppers)
- juice of lemons
- 200 grams mixed Lettuce (such as Romano, Raddicchio, Oakleaf, Lollo Rosso)
Preparation steps
1.
Soak the dried beans in water overnight. The next day, cook in 1 liter of fresh water (approximately 4 cups) along with the bay leaf, over medium heat for about 1 hour, until the beans are soft. Rinse the cooked beans with hot water and remove the bay leaf. (Alternatively, drain the canned beans).
2.
Rinse half the arugula, shake dry, chop coarsely and purée with the oil. Stir in the lemon juice and season with salt and pepper.
3.
Peel the onion and the garlic clove and cut into small pieces. Mix with the diced vegetables and the arugula purée.
4.
Mix in the beans and leave to infuse for about 3 hours.
5.
Rinse the salad leaves and shake dry. Arrange on a plate and distribute the beans on top. Serve showered with arugula leaves.
