Bean and Arugula Salad Bowl
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 48 min.
Ready in
Calories:
322
calories
Calories
Healthy, because
Even smarter
Nutritional values
Arugula is a good source of vitamins and minerals including calcium and iron, while the beans add tons of satisfying plant protein.
Easily turn this lunchtime salad into a filling entree by adding some grilled chicken on top.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 322 kcal | (15 %) | ||
| Protein | 9.18 g | (9 %) | ||
| Fat | 22.61 g | (19 %) | ||
| Carbohydrates | 23.21 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.52 g | (28 %) |
more nutritional values
| Vitamin A | 174.03 mg | (21,754 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.83 mg | (7 %) | ||
| Vitamin B₁ | 0.32 mg | (32 %) | ||
| Vitamin B₂ | 0.26 mg | (24 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.41 mg | (29 %) | ||
| Folate | 140.09 μg | (47 %) | ||
| Pantothenic acid | 0.69 mg | (12 %) | ||
| Biotin | 1.12 μg | (2 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 106.71 mg | (112 %) | ||
| Potassium | 660.27 mg | (17 %) | ||
| Calcium | 92.03 mg | (9 %) | ||
| Magnesium | 87.17 mg | (29 %) | ||
| Iron | 3.85 mg | (26 %) | ||
| Iodine | 1.3 μg | (1 %) | ||
| Zinc | 1.18 mg | (15 %) | ||
| Saturated fatty acids | 18.31 g | |||
| Cholesterol | 0 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 ½ cups
Green beans (halved)
- 2 ⅔ cups
Fava bean (peeled)
- 2 cups
- 2
- 1 ¼ cups
- 1 handful
Sunflower sprout
- 4 tablespoons
- 1 tablespoon
- 5 tablespoons
Preparation steps
1.
Blanch the green beans in salted water for around 4 minutes. Add the fava beans and sugar snap peas and cook for a further 3-4 minutes until done. Refresh with cold water and drain. Mix together with the peppers, arugula, and sprouts, and arrange in a bowl.
2.
Mix the vinegar with the lemon juice, a pinch of sugar, and the oil, and season to taste with salt. Drizzle over the salad and serve.
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