Corn, Beans and Tomatoes

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Corn, Beans and Tomatoes
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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
319
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie319 kcal(15 %)
Protein11.57 g(12 %)
Fat16.55 g(14 %)
Carbohydrates36.26 g(24 %)
Sugar added0 g(0 %)
Roughage5.7 g(19 %)
Vitamin A224.74 mg(28,093 %)
Vitamin D0 μg(0 %)
Vitamin E0.93 mg(8 %)
Vitamin B₁0.25 mg(25 %)
Vitamin B₂0.09 mg(8 %)
Niacin3.09 mg(26 %)
Vitamin B₆0.24 mg(17 %)
Folate72.02 μg(24 %)
Pantothenic acid0.86 mg(14 %)
Biotin6.05 μg(13 %)
Vitamin B₁₂0.01 μg(0 %)
Vitamin C28.86 mg(30 %)
Potassium636.13 mg(16 %)
Calcium241.12 mg(24 %)
Magnesium65.06 mg(22 %)
Iron2.94 mg(20 %)
Iodine0.6 μg(0 %)
Zinc0.85 mg(11 %)
Saturated fatty acids6.38 g
Cholesterol20.62 mg

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
l Vegetable broth
1 bunch fresh Fresh herbs
20 grams butter
salt
Black pepper
50 grams Sbrinz or Emmentaler cheese
How healthy are the main ingredients?
tomatoonionEmmentaler cheeseolive oilCornsalt

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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