Bean and Ham Salad with Vegetables
(1 vote)
(1 vote)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
183
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 183 cal. | (9 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.5 g | (15 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 56.4 μg | (94 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 147 μg | (49 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 10.2 μg | (23 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 702 mg | (18 %) | ||
| Calcium | 142 mg | (14 %) | ||
| Magnesium | 46 mg | (15 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 69 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the salad
- 150 grams lamb's lettuce
- 6 Radish
- 1 red paprika
- 1 yellow paprika
- 500 grams white Beans (canned)
- ½ Cucumber
- 3 Tbsps scallions
- 60 grams Turkey ham
- For the dressing
- 3 Tbsps white balsamic vinegar
- 1 Tbsp Pumpkin seed oil
- 3 Tbsps sunflower oil
- 1 Tbsp water
- 1 tsp hot Mustard
- 3 Tbsps scallions
- 1 pinch sugar
- salt
- peppers
Preparation steps
1.
For the salad, sort the lettuce, rinse and shake dry. Rinse the radishes well, trim the root and stem, and slice into thin slices. Rinse the paprikas, cut in half, remove seeds and ribs,
and cut into bite-size strips. Peel the cucumber and cut into slices.
2.
Cut the ham into cubes. Drain the white beans and rinse under cold water. Place all the salad ingredients in a large bowl and mix.
For the dressing, mix the balsamic vinegar with pumpkin seed oil, sunflower oil, mustard, chives and water. Season the marinade with sugar, salt and pepper.
Toss the salad with the dressing before serving and transfer to plates. Season the salad with a little pepper.
