Cannellini Beans with Leek and Arugula

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Cannellini Beans with Leek and Arugula
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Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 13 h. 45 min.
Ready in
Calories:
1073
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie1,073 cal.(51 %)
Protein32 g(33 %)
Fat33 g(28 %)
Carbohydrates161 g(107 %)
Sugar added0 g(0 %)
Roughage14.4 g(48 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.8 μg(4 %)
Vitamin E2.9 mg(24 %)
Vitamin K167.9 μg(280 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin9.8 mg(82 %)
Vitamin B₆0.7 mg(50 %)
Folate236 μg(79 %)
Pantothenic acid2.2 mg(37 %)
Biotin14 μg(31 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C62 mg(65 %)
Potassium1,093 mg(27 %)
Calcium358 mg(36 %)
Magnesium139 mg(46 %)
Iron4.5 mg(30 %)
Iodine27 μg(14 %)
Zinc3.3 mg(41 %)
Saturated fatty acids17.2 g
Uric acid195 mg
Cholesterol71 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
300 grams cannellini beans (soaked overnight)
600 milliliters Vegetable broth
salt
500 grams Leeks
150 grams Green beans
1 shallot
2 garlic cloves
100 grams Arugula
50 grams Arugula
2 Tbsps butter
1 Tbsp olive oil
1 tsp brown Mustard seed
250 milliliters Whipped cream (min. 30% fat content)
Fleur de sel (or coarse sea salt)
freshly ground peppers
4 Flatbread (for serving)
How healthy are the main ingredients?
LeekWhipped creamGreen beansArugulaArugulaolive oil

Preparation steps

1.

Remove the water from the soaked beans. Add the broth, and salt to the beans. Cover and cook for 1 hour.

2.

Rinse and trim the leeks, then slice into 1 cm (approximately 1/2 inch) wide rings. Rinse the green beans, snip the ends, and blanch in boiling salted water for 2-3 minutes until al dente. Remove from the water and drain. Peel and finely chop the shallot and garlic. Rinse the arugula and mustard greens, and remove the hard stems.

3.

Drain the beans once cooked. Melt the butter and olive oil in a saucepan. Add the shallots, garlic, and mustard seeds. Sauté briefly, then add the leeks and and green beans. Mix in the cream, and simmer gently for 10 minutes.

4.

Stir in the beans, arugula, and mustard greens. Top the flatbread with the bean mixture, sprinkle with fleur de sel and freshly cracked black pepper, and serve.