Beans with Squid

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Beans with Squid
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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
469
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie469 kcal(22 %)
Protein30.09 g(31 %)
Fat13.74 g(12 %)
Carbohydrates56 g(37 %)
Sugar added0 g(0 %)
Roughage13.84 g(46 %)
Vitamin A136.46 mg(17,058 %)
Vitamin D0 μg(0 %)
Vitamin E1.89 mg(16 %)
Vitamin B₁0.08 mg(8 %)
Vitamin B₂0.29 mg(26 %)
Niacin4.81 mg(40 %)
Vitamin B₆0.2 mg(14 %)
Folate30.35 μg(10 %)
Pantothenic acid0.48 mg(8 %)
Biotin6.31 μg(14 %)
Vitamin B₁₂0.94 μg(31 %)
Vitamin C29.08 mg(31 %)
Potassium560.08 mg(14 %)
Calcium216.45 mg(22 %)
Magnesium43.61 mg(15 %)
Iron8.49 mg(57 %)
Iodine0.75 μg(0 %)
Zinc1.46 mg(18 %)
Saturated fatty acids2.08 g
Cholesterol176.54 mg

Ingredients

for
4
Ingredients
300 grams white Gigante bean (dried)
1 onion
1 garlic
500 grams Cherry tomatoes (red and yellow)
250 grams Mini-squid
3 tablespoons olive oil
4 tablespoons lemon juice
2 tablespoons minced Basil
salt
peppers
How healthy are the main ingredients?
olive oilBasiloniongarlicsalt

Preparation steps

1.

Soak the lupini beans overnight in plenty of cold water.

2.

The next day, drain the beans and cook in fresh water for about 45 minutes until al dente.

Meanwhile, peel the onion and garlic. Cut the onion into quarters and cut into thin slices. Chop the garlic finely. Rinse and halve the cherry tomatoes. Rinse the squid and leave to drain on kitchen paper.

3.

Darin the beans drain and let cool. Heat olive oil in a large frying pan and saute the onion and garlic for 2-3 minutes until translucent. Add the squid and saute shortly. Pour the the lemon juice, add the cherry tomatoes and cook for 3-4 minutes. Add the cooked beans and basil, and season with salt and pepper. Serve immediately.