Bean Salad with Parsley
Nutritional values
(Percentage of daily recommendation)
| Calorie | 191 cal. | (9 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 61.4 μg | (102 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.9 mg | (16 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 453 mg | (11 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 49 mg | (16 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 60 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 300 grams white, dried Beans
- 1 bay leaf
- 150 grams Kidney beans
- 1 onion
- 2 garlic cloves
- 1 organic lemon
- 5 Tbsps olive oil
- 1 tsp herbes de Provence
- salt
- 1 handful fresh parsley
- Red pepper flakes
Preparation steps
Soak both of the beans overnight in cold water.
The next day drain the beans. Add to a pot with the bay leaf, and add enough water to that everything is covered. Bring to a boil and cook for 1 hour over medium heat until al dente. Peel and finely dice the onions. Peel and thinly slice the garlic. Rinse the lemon in hot water and pat dry. Finely grate some of the zest and squeeze the juice.
Heat 1 tablespoon of oil in a pan. Sauté the onion and garlic in the pan. Mix in the herbs de provence, and remove from the heat. Mix with the drained beans, lemon juice, 1/2 teaspoon lemon zest, and the remaining oil in a bowl. Season with a little salt. Rinse and dry the parsley. Remove the leaves and coarsely chop. Fold the parsley and red pepper flakes into the salad, transfer to bowls, and serve.
