Beans and Tomatoes
Beans and Tomatoes - Delicious vegetarian stew, Mediterranean style
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.
(Percentage of daily recommendation)
| Calorie | 384 cal. | (18 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 25.5 g | (85 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 1,124 mg | (28 %) | ||
| Calcium | 334 mg | (33 %) | ||
| Magnesium | 183 mg | (61 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 7 g | |||
| Uric acid | 139 mg | |||
| Cholesterol | 22 mg |
Ingredients
- Ingredients
- salt
- 2 lbs Broad bean
- 2 lbs Canned tomatoes
- 2 garlic cloves
- 2 Tbsps olive oil
- 6 sprigs marjoram
- 7 ozs Feta
- peppers
- ground paprika
Kitchen utensils
Preparation steps
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.
Meanwhile, coarsely chop the tomatoes and peel the garlic.
Heat the olive oil in another pot. Press the garlic through a garlic press into the pot and cook until softened.
Add the tomatoes and bring to a boil. Cover and cook over low heat until softened, about 2 minutes.
Rinse the marjoram and shake dry. Add 3 sprigs to the pot and continue to cook, uncovered, until liquid reduces, about 5 minutes more.
Pluck leaves from the remaining marjoram. Cut the feta cheese into slices.
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.
