Everything is just right here: smoked salmon and rapeseed oil provide important omega-3 fatty acids, the beans provide plenty of fibre, and the daily requirement of vitamin D is also covered. Omega-3 fatty acids are indispensable building blocks of every cell membrane and protect our blood vessels. Fibre ensures a healthy intestinal flora and saturates in a pleasant way. And with vitamin D our bones stay healthy for a long time.
Take organic potatoes: they contain a third less nitrate and have lower amounts of pesticides. Store the tuber in a cool, dry and dark place - and never in the foil package.
(Percentage of daily recommendation)
|Calorie||322 kcal||(15 %)|
|Protein||22 g||(22 %)|
|Fat||10 g||(9 %)|
|Carbohydrates||33 g||(22 %)|
|Sugar added||0 g||(0 %)|
|Roughage||12 g||(40 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||9 μg||(45 %)|
|Vitamin E||2.7 mg||(23 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||9.4 mg||(78 %)|
|Vitamin B₆||0.9 mg||(64 %)|
|Folate||84 μg||(28 %)|
|Pantothenic acid||1.5 mg||(25 %)|
|Biotin||8.8 μg||(20 %)|
|Vitamin B₁₂||1.6 μg||(53 %)|
|Vitamin C||34 mg||(36 %)|
|Potassium||1,118 mg||(28 %)|
|Calcium||119 mg||(12 %)|
|Magnesium||101 mg||(34 %)|
|Iron||3 mg||(20 %)|
|Iodine||32 μg||(16 %)|
|Zinc||2.1 mg||(26 %)|
|Saturated fatty acids||2.4 g|
|Uric acid||175 mg|
- 125 grams green Beans
- 100 grams Broad bean (frozen)
- 1 small onion
- 1 small garlic clove
- 4 waxy potatoes (400 grams)
- 400 milliliters Vegetable broth
- 1 tablespoon Canola oil
- ½ bunch Dill
- 100 grams mild Smoked salmon (in pieces)
- 3 teaspoons Horseradish cream cheese
- 1 Pinch Nutmeg
Rinse green beans and cut into 3 cm (approximately 1 1/4-inch) pieces. Submerge broad beans in boiling water to help loosen the skins.
Remove broad beans from water. Use a butter knife to open and remove loosened bean skins.
Peel onion and garlic and chop finely.
Rinse potatoes, peel and cut into 1 cm (approximately 1/2-inch) cubes. Bring broth to a boil in a pot and keep warm.
Heat oil in another pot, add onion and garlic and sauté until translucent. Add potatoes, cook briefly and season with salt and pepper.
Pour in enough broth to cover potatoes and cook for about 15-20 minutes over medium heat. Gradually pour in more broth to keep potatoes covered, if needed.
After 5 minutes of cooking time, add green beans to potatoes. 5 minutes before the end of cooking time, add the broad beans.
Meanwhile, rinse dill, shake dry and pluck leaves. Cut smoked salmon into 1 cm (approximately 1/2-inch) cubes.
Combine smoked salmon, dill and cream cheese with the potatoes. Season with salt, pepper and freshly grated nutmeg and serve immediately.