EatSmarter exclusive recipe

Beans and Peas

with Creamy Chervil Sauce
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Beans and Peas

Beans and Peas - Green vegetables enveloped in a creamy sauce - easy and delicious

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Health Score:
Health Score
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
307
calories
Calories

Healthy, because

Even smarter

Nutritional values

When three types of pulses meet, the result is a superfood! The vegan prepared vegetable shines through its high content of protein, fiber, B-vtamines and iron. The creamy soy sauce is also completely cholesterol-free and provides valuable polyunsaturated fatty acids.

Chervil tastes slightly of aniseed and therefore harmonizes with the liqueur in the sauce. If you prepare them with lemon juice, parsley goes well with them. Both herbs contain vitamin C, which helps to improve the absorption of iron from the legumes.

1 serving contains
(Percentage of daily recommendation)
Calorie307 kcal(15 %)
Protein18 g(18 %)
Fat14 g(12 %)
Carbohydrates24 g(16 %)
Sugar added2 g(8 %)
Roughage18 g(60 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E1.7 mg(14 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.3 mg(44 %)
Vitamin B₆0.3 mg(21 %)
Folate41 μg(14 %)
Pantothenic acid1.1 mg(18 %)
Biotin7.3 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C17 mg(18 %)
Potassium754 mg(19 %)
Calcium121 mg(12 %)
Magnesium120 mg(40 %)
Iron4 mg(27 %)
Iodine11 μg(6 %)
Zinc2 mg(25 %)
Saturated fatty acids1.7 g
Uric acid214 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
7 ounces
Green beans (broad bean frozen)
2 stalks
Celery (about 150 grams)
1
1 tablespoon
5 ounces
Peas (frozen)
1 tablespoon
Anisette (or lemon juice)
½ cup
3 sprigs
How healthy are the main ingredients?
Green beans
Preparation

Kitchen utensils

1 Pot, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Sieve

Preparation steps

1.
Beans and Peas preparation step 1

Place beans in a little boiling water, cover and cook for about 1 minute. Then put beans in a sieve and drain well. Skin the beans.

2.
Beans and Peas preparation step 2

Trim celery, rinse, remove strings and cut into small cubes.

3.
Beans and Peas preparation step 3

Peel the onion and chop finely.

4.
Beans and Peas preparation step 4

Heat oil in a pot. Add onion and celery and sauté until translucent over medium heat. Add skinned beans and peas and sauté while stirring for about 1 minute.

5.
Beans and Peas preparation step 5

Add anisette or lemon juice and reduce until liquid is almost completely evaporated.

6.
Beans and Peas preparation step 6

Pour in soy creamer, bring to a boil and simmer covered on low heat for about 4 minutes. Season vegetables with salt and pepper.

7.
Beans and Peas preparation step 7

Rinse chervil, shake dry, pluck leaves and chop coarsely. Mix the vegetables with chervil and serve immediately. If desired, serve with new potatoes or crusty whole-grain baguette.