Beans and Peas
Beans and Peas - Green vegetables enveloped in a creamy sauce - easy and delicious
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.
(Percentage of daily recommendation)
| Calorie | 307 cal. | (15 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 18 g | (60 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 754 mg | (19 %) | ||
| Calcium | 121 mg | (12 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 214 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 7 ozs Green beans (broad bean frozen)
- 2 stalks Celery (about 150 grams)
- 1 onion
- 1 Tbsp Canola oil
- 5 ozs Peas (frozen)
- 1 Tbsp Anisette (or lemon juice)
- ½ cup Soy creamer
- salt
- peppers
- 3 sprigs Chervil
Kitchen utensils
Preparation steps
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.
Trim celery, rinse, remove strings and cut into small cubes.
Peel the onion and chop finely.
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.
Add anisette or lemon juice and reduce until liquid is almost completely evaporated.
Pour in soy creamer, bring to a boil and simmer covered on low heat for about 4 minutes. Season vegetables with salt and pepper.
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.
