Green Bean and Tomatoes with Feta Cheese
Healthy, because
Even smarter
Nutritional values
Green beans are rich in folate, which we need for the metabolism of proteins. They also bring vitamin B2 into play, which is involved in glucose and fat metabolism. The tomatoes are full of lycopene, a carotenoid that can protect us from cancer. Healthy fats from olive oil round off this delicious recipe. Because olive oil with its almost 80 percent unsaturated fatty acids lowers the cholesterol level and has a positive influence on blood pressure. This lowers the risk for heart attack and strokes.
You can add a rice garnish to the recipe with green beans and tomatoes or fry the cooked rice together with the onions to make a delicious bean-tomato-rice pan. The vegetable pan can be taken to the office the next day as a bean salad.
(Percentage of daily recommendation)
| Calorie | 276 cal. | (13 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 94.5 μg | (158 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 18.7 μg | (42 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 760 mg | (19 %) | ||
| Calcium | 250 mg | (25 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 8 g | |||
| Uric acid | 88 mg | |||
| Cholesterol | 29 mg | |||
| Complete sugar | 9 g |
Preparation steps
Rinse beans, trim and drain. Cut beans into small pieces and cook in a pot of heavily salted, boiling water for about 10 minutes. Drain beans, rinse with cold water and drain again. Peel onions and chop finely. Rinse tomatoes, carve skin slightly, blanch for a few seconds, drain and peel. Cut feta into cubes.
Heat oil in a pan and sauté onions until soft. Add beans and oregano, saute for 3 minutes and season with salt and pepper. Add tomatoes, parsley and feta to the pan, briefly heat and season to taste. Arrange on plates and serve.
