Black Bean Spread
Nutritional values
(Percentage of daily recommendation)
| Calorie | 295 cal. | (14 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.3 g | (18 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 31.7 μg | (53 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 392 mg | (10 %) | ||
| Calcium | 104 mg | (10 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 2 onions
- 3 garlic cloves
- 1 Tbsp sunflower oil
- 300 grams black Beans
- 600 milliliters Vegetable broth
- 8 peppercorns
- 4 cloves
- 1 bay leaf
- ½ Red Bell pepper
- 2 Tbsps green, pitted Olives
- 1 Baguette
- salt
- freshly ground peppers
- 2 Tbsps White vinegar
Preparation steps
Soak beans overnight in water. Peel the onions and garlic. Cut the onions into strips and cut the garlic into small cubes. Heat the oil in a saucepan and sauté the onions with the garlic until soft.
Add the drained beans and pour in 600 ml (approximately 2 1/2 cups) of vegetable stock. Add the peppercorns and cloves in a spice bag and add the bay leaf. Cover and cook 1-1 1/4 hours. If necessary, pour in a little broth. Remove beans from heat, let cool and remove the spice bag.
Rinse the bell pepper, cut in half, remove seeds and cut into thin strips. Drain the olives and cut into wedges. Cut the baguette into slices and toast lightly. Mix the beans with the olive wedges and season with salt, pepper and vinegar. Serve bean spread on the crostini and garnish with bell pepper strips.
