Healthy Herring and Red Bean Bowl

0
Average: 0 (0 votes)
(0 votes)
Healthy Herring and Red Bean Bowl
share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
518
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie518 kcal(25 %)
Protein31.9 g(33 %)
Fat19.11 g(16 %)
Carbohydrates61.86 g(41 %)
Sugar added0 g(0 %)
Roughage10.69 g(36 %)
Vitamin A44.75 mg(5,594 %)
Vitamin D0 μg(0 %)
Vitamin E0.05 mg(0 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.32 mg(29 %)
Niacin10.31 mg(86 %)
Vitamin B₆0.88 mg(63 %)
Folate164.07 μg(55 %)
Pantothenic acid1.22 mg(20 %)
Biotin0.96 μg(2 %)
Vitamin B₁₂8.18 μg(273 %)
Vitamin C48.62 mg(51 %)
Potassium1,956.75 mg(49 %)
Calcium159.9 mg(16 %)
Magnesium111.68 mg(37 %)
Iron4.98 mg(33 %)
Iodine0.55 μg(0 %)
Zinc1.98 mg(25 %)
Saturated fatty acids4.09 g
Cholesterol84.2 mg
Author of this recipe:

Ingredients

for
4
Ingredients
3 cups
waxy potatoes (peeled and diced)
3 cups
floury potatoes (peeled and diced)
12 ounces
herring fillet (in vinegar or brine)
2 cups
canned red Kidney beans (drained)
1 tablespoon
extra virgin olive oil
2 tablespoons
2 tablespoons
flat-leaf parsley (chopped)
1
large Red onion (finely sliced)
freshly ground Black pepper
How healthy are the main ingredients?
olive oilparsleysalt

Preparation steps

1.
Cook the potatoes in a large saucepan of salted, boiling water for 6 - 8 minutes until tender to the point of a knife.
2.
Drain well and refresh immediately in iced water. Once cool, drain and pat dry with kitchen paper.
3.
Toss the diced potato with the herring, kidney beans, olive oil, lemon juice, and parsley. Season to taste with salt and pepper.
4.
Spoon into bowls and top with the red onion before serving.