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EatSmarter exclusive recipe

Beans and Tomatoes

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Beans and Tomatoes

Beans and Tomatoes - Delicious vegetarian stew, Mediterranean style

Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
384
calories
Calories
0
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Nutritional values

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
servings
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.

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