EatSmarter exclusive recipe

Beans and Tomatoes

3.666665
Average: 3.7 (3 votes)
(3 votes)
Beans and Tomatoes

Beans and Tomatoes - Delicious vegetarian stew, Mediterranean style

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Health Score:
9,9 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
384
calories
Calories

Healthy, because

Even smarter

Nutritional values

Like all pulses, broad beans not only provide taste, but also and above all plenty of fibre, which makes you full and is good for digestion. Together with the sheep's cheese, the beans also bring a lot of protein onto the plate.

If you like Greek food, you might prefer to have the sheep's cheese gratinated - no problem! Then simply place the dish on fireproof plates and let it brown briefly under the oven grill.

1 serving contains
(Percentage of daily recommendation)
Calorie384 kcal(18 %)
Protein32 g(33 %)
Fat16 g(14 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage25.5 g(85 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.2 μg(1 %)
Vitamin E2.1 mg(18 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.3 mg(61 %)
Vitamin B₆0.4 mg(29 %)
Folate71 μg(24 %)
Pantothenic acid1.2 mg(20 %)
Biotin9.2 μg(20 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C17 mg(18 %)
Potassium1,124 mg(28 %)
Calcium334 mg(33 %)
Magnesium183 mg(61 %)
Iron5.4 mg(36 %)
Iodine30 μg(15 %)
Zinc3.9 mg(49 %)
Saturated fatty acids7 g
Uric acid139 mg
Cholesterol22 mg
Development of this recipe:

Ingredients

for
4
Ingredients
2 pounds
2 pounds
2
2 tablespoons
6 sprigs
7 ounces
Preparation

Kitchen utensils

2 Pots (with lid), 1 Small knife, 1 Garlic press, 1 Cutting board, 1 Large knife, 1 Wooden spoon, 1 Sieve, 1 optional Measuring cups

Preparation steps

1.
Beans and Tomatoes preparation step 1

Bring 500 ml (approximately 2 1/4 cups) of water to a boil in a pot and add salt. Add the beans, return to a boil and then cover and cook over medium heat until heated through, about 8 minutes.

2.
Beans and Tomatoes preparation step 2

Meanwhile, coarsely chop the tomatoes and peel the garlic.

3.
Beans and Tomatoes preparation step 3

Heat the olive oil in another pot. Press the garlic through a garlic press into the pot and cook until softened.

4.
Beans and Tomatoes preparation step 4

Add the tomatoes and bring to a boil. Cover and cook over low heat until softened, about 2 minutes.

5.
Beans and Tomatoes preparation step 5

Rinse the marjoram and shake dry. Add 3 sprigs to the pot and continue to cook, uncovered, until liquid reduces, about 5 minutes more.

6.
Beans and Tomatoes preparation step 6

Pluck leaves from the remaining marjoram. Cut the feta cheese into slices.

7.
Beans and Tomatoes preparation step 7

Drain the beans, add to the tomatoes and bring to a boil. Season with salt, pepper and paprika. Remove the marjoram sprigs. Sprinkle beans with feta cheese and oregano leaves and serve.