Bean and Zucchini Salad with Onions and Spinach
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 12 h. 31 min.
Ready in
Calories:
171
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 171 cal. | (8 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 179.4 μg | (299 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1.9 mg | (16 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 536 mg | (13 %) | ||
| Calcium | 107 mg | (11 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 66 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Soak the beans overnight in cold water.
2.
The next day place the beans in a pot with the bay leaf and 1 teaspoon salt and pour in enough water that everything is well covered. Bring to a boil and cook for about 1 hour over medium heat until soft.
3.
Meanwhile trim the zucchini, rinse and cut into thin slices. Trim the spinach, rinse, spin dry and cut into strips. Peel the onions and cut into thin rings.
4.
Press garlic and saute until translucent with onions, zucchini and spinach in a hot pan with 1 tablespoon oil. Remove from heat and mix with the strained beans, the vinegar and the remaining oil in a bowl. Season with salt and pepper and arrange in a bowl. Serve garnished with lemon zest.
