Filling And Healthy Side Dish

Fava and Green Bean Salad with Pears

and Sunflower Seeds
5
Average: 5 (1 vote)
(1 vote)
Fava and Green Bean Salad with Pears

Fava and Green Bean Salad with Pears - Easy and delicious combination of fruits and vegetables

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
236
calories
Calories

Healthy, because

Even smarter

Nutritional values

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!

1 serving contains
(Percentage of daily recommendation)
Calorie236 kcal(11 %)
Protein11 g(11 %)
Fat8 g(7 %)
Carbohydrates29 g(19 %)
Sugar added4 g(16 %)
Roughage8.5 g(28 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.9 mg(24 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.1 mg(34 %)
Vitamin B₆0.4 mg(29 %)
Folate74 μg(25 %)
Pantothenic acid0.9 mg(15 %)
Biotin9.2 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C39 mg(41 %)
Potassium680 mg(17 %)
Calcium102 mg(10 %)
Magnesium88 mg(29 %)
Iron3.2 mg(21 %)
Iodine8 μg(4 %)
Zinc1 mg(13 %)
Saturated fatty acids1 g
Uric acid107 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
7 ounces Fava bean (frozen)
7 ounces Green beans
salt
½ bunch Chives
1 tablespoon Pear syrup
2 tablespoons balsamic vinegar
peppers
1 tablespoon Walnut oil
2 teaspoons Sunflower seed
1 ripe Pear (about 6 oz)
How healthy are the main ingredients?
Green beanssaltChivesWalnut oilSunflower seedPear
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Sieve, 1 Pot, 1 Bowl, 1 Small bowl, 1 Whisk, 1 Tablespoon, 1 Teaspoon, 1 Skillet, 1 Wooden spoon, 1 Peeler, 1 Slotted spoon

Preparation steps

1.
Fava and Green Bean Salad with Pears preparation step 1

Thaw fava beans in warm water.

2.
Fava and Green Bean Salad with Pears preparation step 2

Meanwhile, rinse green beans and cut in half or thirds depending on the size.

3.
Fava and Green Bean Salad with Pears preparation step 3

Blanch green beans in a pot of boiling salted water until crisp-tender, about 10 minutes.

4.
Fava and Green Bean Salad with Pears preparation step 4

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.

5.
Fava and Green Bean Salad with Pears preparation step 5

Peel fava beans and let cool in a bowl with the green beans. 

6.
Fava and Green Bean Salad with Pears preparation step 6

Meanwhile, rinse chives and shake dry. Set some chives aside for garnish. Cut the rest into rings and add to the beans.

7.
Fava and Green Bean Salad with Pears preparation step 7

Whisk together pear juice and balsamic vinegar in a small bowl.

8.
Fava and Green Bean Salad with Pears preparation step 8

Season dressing with salt and pepper, then beat in the walnut oil. Mix the dressing with the beans and let marinate for 10 minutes.

9.
Fava and Green Bean Salad with Pears preparation step 9

Meanwhile, toast the sunflower seeds until golden brown in a dry skillet and let cool.

10.
Fava and Green Bean Salad with Pears preparation step 10

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.