Fava and Green Bean Salad with Pears
Studies show that beans are great for the heart. Just 130 grams of beans per day has been shown to reduce cholesterol levels in some people.
Fresh beans taste gereat in this dish!
(Percentage of daily recommendation)
|Calorie||236 kcal||(11 %)|
|Protein||11 g||(11 %)|
|Fat||8 g||(7 %)|
|Carbohydrates||29 g||(19 %)|
|Sugar added||4 g||(16 %)|
|Roughage||8.5 g||(28 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||2.9 mg||(24 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||4.1 mg||(34 %)|
|Vitamin B₆||0.4 mg||(29 %)|
|Folate||74 μg||(25 %)|
|Pantothenic acid||0.9 mg||(15 %)|
|Biotin||9.2 μg||(20 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||39 mg||(41 %)|
|Potassium||680 mg||(17 %)|
|Calcium||102 mg||(10 %)|
|Magnesium||88 mg||(29 %)|
|Iron||3.2 mg||(21 %)|
|Iodine||8 μg||(4 %)|
|Zinc||1 mg||(13 %)|
|Saturated fatty acids||1 g|
|Uric acid||107 mg|
Thaw fava beans in warm water.
Meanwhile, rinse green beans and cut in half or thirds depending on the size.
Blanch green beans in a pot of boiling salted water until crisp-tender, about 10 minutes.
Remove green beans with a slotted spoon, rinse in cold water and drain. Cook the fava beans for 2-3 minutes in the same pot, drain and rinse.
Peel fava beans and let cool in a bowl with the green beans.
Meanwhile, rinse chives and shake dry. Set some chives aside for garnish. Cut the rest into rings and add to the beans.
Whisk together pear juice and balsamic vinegar in a small bowl.
Season dressing with salt and pepper, then beat in the walnut oil. Mix the dressing with the beans and let marinate for 10 minutes.
Meanwhile, toast the sunflower seeds until golden brown in a dry skillet and let cool.
Peel the pears, cut into quarters, core and cut into slices. Mix pear and sunflower seeds with the bean salad. Garnish with chives and serve.