Green Bean and Mushroom Salad
Green bean and mushroom Salad - A mixture of flavors!
Healthy, because
Even smarter
Nutritional values
Green beans can help reduce symptoms of stress. VitaminsB2 and B6 and the mineral magnesium have a calming effect on the nerves and ensure good stimulus transmission. Green spelt - that is, spelt harvested semi-ripe - scores points not only for its spicy, nutty flavor. It also contains plenty of niacin, a B vitamin, and an important component of coenzymes that regulates energy metabolism.
Bean salad can also be prepared with other cereals or pseudocereals: Millet, buckwheat, quinoa, or brown rice, among others, fit well. If you can't get fresh green beans, you can replace them with the frozen variety.
(Percentage of daily recommendation)
| Calorie | 346 cal. | (16 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.9 g | (30 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 51.4 μg | (86 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 101 μg | (34 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 14.7 μg | (33 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 691 mg | (17 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 136 mg | (45 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 133 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 9 ozs Spelt berries
- salt
- 14 ozs Green beans
- 1 red onion
- 3 ozs brown button Mushroom
- 1 handful parsley
- 1 garlic clove
- 2 Tbsps Almond butter
- 3 Tbsps apple cider vinegar
- 3 Tbsps Vegetable broth
- 2 tsps grainy Mustard
- 2 Tbsps Canola oil
Preparation steps
Rinse green spelt in a sieve and cook in boiling salted water for about 25 minutes. Then rinse and drain well.
In the meantime, clean and wash the beans and cook them in boiling water for 6-8 minutes. Then also rinse, drain and halve or cut into thirds.
During cooking times, peel onion and cut into fine rings. Clean mushrooms and cut into slices. Wash parsley, shake dry, pluck leaves and chop; set aside about half for garnish.
For the dressing, peel garlic and finely puree with almond paste, vinegar, broth and salt. Mix in a bowl with mustard and oil and season to taste. Loosely mix in all prepared ingredients, arrange lukewarm bean salad on plates and top with parsley set aside.
