Corn, Beans and Tomatoes
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
319
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 319 cal. | (15 %) | ||
| Protein | 11.57 g | (12 %) | ||
| Fat | 16.55 g | (14 %) | ||
| Carbohydrates | 36.26 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.7 g | (19 %) |
more nutritional values
| Vitamin A | 224.74 mg | (28,093 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.93 mg | (8 %) | ||
| Vitamin B₁ | 0.25 mg | (25 %) | ||
| Vitamin B₂ | 0.09 mg | (8 %) | ||
| Niacin | 3.09 mg | (26 %) | ||
| Vitamin B₆ | 0.24 mg | (17 %) | ||
| Folate | 72.02 μg | (24 %) | ||
| Pantothenic acid | 0.86 mg | (14 %) | ||
| Biotin | 6.05 μg | (13 %) | ||
| Vitamin B₁₂ | 0.01 μg | (0 %) | ||
| Vitamin C | 28.86 mg | (30 %) | ||
| Potassium | 636.13 mg | (16 %) | ||
| Calcium | 241.12 mg | (24 %) | ||
| Magnesium | 65.06 mg | (22 %) | ||
| Iron | 2.94 mg | (20 %) | ||
| Iodine | 0.6 μg | (0 %) | ||
| Zinc | 0.85 mg | (11 %) | ||
| Saturated fatty acids | 6.38 g | |||
| Cholesterol | 20.62 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams young green Beans
- 4 Corn (400 grams)
- 500 grams Tomatoes
- 120 grams onions
- 2 Tbsps olive oil
- 7 sprigs Savory
- ⅒ l Vegetable broth
- 1 bunch fresh Fresh herbs
- 20 grams butter
- salt
- Black pepper
- 50 grams Sbrinz or Emmentaler cheese
Preparation steps
1.
Rinse, trim and cut beans diagonally into pieces. With a knife, shave corn kernels off cobs. Rinse, core and cut tomatoes into small cubes. Peel, dice and sauté onion in hot oil. Add beans, savory and vegetable stock. Cover and cook 15 minutes.
2.
Add corn and tomato and simmer until corn is tender, about 8 minutes. Rinse herbs, shake dry and chop. Mix herbs and butter with vegetables. Sprinkle with coarsely shredded cheese and serve with brown rice, if desired.
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