Bean and Tomato Salad
with cheddar cheese
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
260
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 260 cal. | (12 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.3 g | (14 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 55.4 μg | (92 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 504 mg | (13 %) | ||
| Calcium | 346 mg | (35 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 7.3 g | |||
| Uric acid | 51 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 260 grams Red Beans
- 1 bunch scallions
- 200 grams Cherry tomatoes
- 1 Red Pepperoncini
- 100 grams black Olives (pitted)
- 100 grams Cheddar cheese
- 1 bunch cilantro
- mint
- 2 Tbsps lemon juice
- 1 Tbsp Red wine vinegar
- salt
- freshly ground pepper
- 1 pinch sugar
- 1 generous pinch Sambal oelek
- 2 Tbsps vegetable oil
- 2 Tbsps Sour cream
Preparation steps
1.
Drain red beans through a sieve, rinse with cold water and drain again. Rinse and finely chop the scallions. Rinse and slice the cherry tomatoes. Rinse and cut the pepperoncini into rings. Chop the olives. Cut the cheddar into small cubes. Rinse herbs, shake dry and finely chop.
2.
Mix the lemon juice with vinegar, salt, pepper, sugar and sambal oelek. Mix in oil. Mix in the prepared ingredients and let soak for 30 minutes. Serve the salad with a dollop of sour cream.
