Borlotti Bean Salad with Fennel and Arugula
Healthy, because
Even smarter
Nutritional values
The salad scores points with the high-protein Borlotti beans, which also provide digestive fibre and thus ensure long-term satiety. Fennel is particularly beneficial for the stomach and intestines: the tuber contains essential oils that can help with complaints such as nausea or cramps.
You can also prepare the salad with broad beans or kidney beans instead of Borlotti beans. For example, a home-made baguette or home-baked rolls go very well with the salad.
(Percentage of daily recommendation)
| Calorie | 185 cal. | (9 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 55.8 μg | (93 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.9 mg | (16 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 2.2 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 646 mg | (16 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 51 mg | (17 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 51 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 200 grams dried Borlotti bean (or canned beans)
- 1 Fennel
- 2 red onions
- 2 red paprika
- 2 scallions
- 2 handfuls Arugula
- 2 Tbsps Caper
- 4 Tbsps olive oil
- 1 tsp Sea salt
- coarsely ground peppers
- ½ tsp sugar
- 2 garlic cloves
- 3 Tbsps fresh lemon juice
Preparation steps
Soak beans in cold water to cover at least 12 hours, preferably overnight. Drain and cook the soaked beans in fresh boiling water until al dente, 25-35 minutes. (If using canned beans, rinse in a colander until cold water runs clear). Drain beans.
Rinse and trim fennel, then slice thinly lengthwise. Chop onions. Rinse and halve bell pepper, remove ribs and seeds and cut flesh into thin strips. Rinse and slice scallions. Rinse arugula and spin dry. Reserve a few leaves for garnish and chop rest of arugula coarsely. Combine all prepared ingredients with drained beans in a bowl.
For the dressing, mix capers with the olive oil, sea salt, pepper to taste and sugar. Peel garlic cloves and squeeze through a press into dressing. Add lemon juice and mix to combine. Toss dressing with the bean salad. Adjust salad seasoning and serve garnished with the reserved arugula.
