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Beans with Squid
(1 vote)
Health Score:
98 / 100
Difficulty:
easy
Preparation:
30 min.
Preparation
ready in 1 hr 15 mins
Calories:
469
calories
Calories
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1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 469 cal. | (22 %) | ||
| Protein | 30.09 g | (31 %) | ||
| Fat | 13.74 g | (12 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.84 g | (46 %) |
more nutritional values
| Vitamin A | 136.46 mg | (17,058 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.89 mg | (16 %) | ||
| Vitamin B₁ | 0.08 mg | (8 %) | ||
| Vitamin B₂ | 0.29 mg | (26 %) | ||
| Niacin | 4.81 mg | (40 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 30.35 μg | (10 %) | ||
| Pantothenic acid | 0.48 mg | (8 %) | ||
| Biotin | 6.31 μg | (14 %) | ||
| Vitamin B₁₂ | 0.94 μg | (31 %) | ||
| Vitamin C | 29.08 mg | (31 %) | ||
| Potassium | 560.08 mg | (14 %) | ||
| Calcium | 216.45 mg | (22 %) | ||
| Magnesium | 43.61 mg | (15 %) | ||
| Iron | 8.49 mg | (57 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 1.46 mg | (18 %) | ||
| Saturated fatty acids | 2.08 g | |||
| Cholesterol | 176.54 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 300 grams white Gigante bean (dried)
- 1 onion
- 1 garlic clove
- 500 grams Cherry tomatoes (red and yellow)
- 250 grams Mini-squid
- 3 Tbsps olive oil
- 4 Tbsps lemon juice
- 2 Tbsps minced Basil
- salt
- peppers
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.
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