Garlic Mussels in White Wine
Garlic Mussels in White Wine - Tender seafood meets aromatic vegetables
Healthy, because
Even smarter
Nutritional values
Iodine is important for a well-functioning thyroid gland - lucky that this trace element is found in mussels is found in abundance. In addition, the water dwellers offer valuable zinc, which gives us a strong hair. The carbohydrates in marbled borlotti beans are in complex form. That is, they are released slowly into the blood, favor a constant blood sugar level and are also suitable for diabetics.
If you can't get borlotti beans, you can prepare the mussels with other types of beans - try broad beans, cannellini, or kidney beans for our mussels with beans.
(Percentage of daily recommendation)
| Calorie | 314 cal. | (15 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 5.8 μg | (29 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 26.6 μg | (44 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 4.6 μg | (153 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 763 mg | (19 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 104 μg | (52 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 188 mg | |||
| Cholesterol | 96 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 2 Tbsps olive oil
- 5 garlic cloves
- 5 ozs Spelt bread
- 4 lbs mussels
- 1 stalk Leeks
- 1 pinch red chili peppers
- 1 sm handful parsley
- 3 Tbsps butter
- 7 ozs Cherry tomatoes
- 14 ozs Borlotti bean or cannellini beans (can; drained weight)
- 9 ozs white wine
- salt
- peppers
Preparation steps
Heat olive oil in a frying pan. Peel 2 cloves of garlic, pluck bread into bite-sized pieces and fry both in the oil for 4-5 minutes, tossing over medium heat, until bread pieces are crisp.
Clean mussels, wash thoroughly with cold water and drain, discard opened specimens.
Clean the leeks, wash and cut into fine strips. Peel and finely dice remaining garlic. Cut chili pepper in half, remove seeds and wash. Wash parsley and shake dry, pluck leaves, chop coarsely and set aside; finely chop parsley stems and chili.
In a large wide skillet, melt butter. Sauté leeks, garlic, chili and parsley stems in it for 4-5 minutes over medium heat. Meanwhile, wash and halve cherry tomatoes. Rinse and drain beans.
Add cherry tomatoes, mussels and beans and cook for 3 minutes. Deglaze with wine, season with salt and pepper, cover and simmer on low heat for 6-7 minutes. Discard any mussels that are still closed immediately.
Pour everything into a large bowl, sprinkle with parsley leaves and serve together with pieces of bread.
