Bean Salad with Spelt and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 546 cal. | (26 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.5 g | (52 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 50.6 μg | (84 %) | ||
| Vitamin B₁ | 1 mg | (100 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 12.7 mg | (106 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 218 μg | (73 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 19.5 μg | (43 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 1,739 mg | (43 %) | ||
| Calcium | 286 mg | (29 %) | ||
| Magnesium | 218 mg | (73 %) | ||
| Iron | 9.2 mg | (61 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 5 mg | (63 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 274 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 9 g |
Ingredients
Preparation steps
Cook spelt for 45 minutes in salted water. Blanch broad beans for about 12 minutes in boiling salted water. Peel onion and dice. Heat oil in a pan and saute peas and onion for about 8 minutes. Rinse, peel and cut zucchini lengthwise into thin slices.
Put some oil on a grill pan and grill zucchini slices until crispy. Cut grilled zucchini slices into thin strips. Whisk oil and lemon juice, season with salt. Rinse and shake dry basil, pluck off leaves (set some aside for garnishing) adn chop. Add to the dressing and whisk until creamy.
Blanch tomatoes in hot water for a few minutes, drain and rinse in cold water, peel. Halve and remove seeds, cut into cubes (set some aside for garnishing). Drain spelt and place on a kitchen towel, let cool slightly.
Drain beans, combine with peas and onion. Combine with spelt, tomatoes, cheese and herb dressing. If necessary, season with a little salt.
Top with crispy zucchini slices and garnish with basil leaves and tomato cubes. Serve warm.
