EatSmarter exclusive recipe

Herring Salad with Beans

and Bacon
4
Average: 4 (1 vote)
(1 vote)
Herring Salad with Beans

Herring Salad with Beans - A delicious, satisfying salad that is substantial enough to serve as a main course

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
476
calories
Calories

Healthy, because

Even smarter

Nutritional values

Two types of beans provide protein and satiating fibre. Even if the fat content is not without: most of it comes from useful fatty acids in matjes - so you can have it all! If you still want to save calories, leave out the bacon.

If you are very hungry, eat 1 slice of hearty wholemeal bread with your matje salad.

1 serving contains
(Percentage of daily recommendation)
Calorie476 kcal(23 %)
Protein35 g(36 %)
Fat27 g(23 %)
Carbohydrates20 g(13 %)
Sugar added0 g(0 %)
Roughage18 g(60 %)
Vitamin A0.3 mg(38 %)
Vitamin D24 μg(120 %)
Vitamin E4.3 mg(36 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin12.3 mg(103 %)
Vitamin B₆0.9 mg(64 %)
Folate100 μg(33 %)
Pantothenic acid2.1 mg(35 %)
Biotin23.3 μg(52 %)
Vitamin B₁₂9.2 μg(307 %)
Vitamin C41 mg(43 %)
Potassium1,329 mg(33 %)
Calcium259 mg(26 %)
Magnesium174 mg(58 %)
Iron5.5 mg(37 %)
Iodine46 μg(23 %)
Zinc3.5 mg(44 %)
Saturated fatty acids4.9 g
Uric acid398 mg
Cholesterol106 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
200 grams large Beans (frozen)
salt
500 grams Green beans
50 grams streaky Bacon
5 stalks parsley
3 stalks Savory
250 grams Cherry tomatoes
4 scallions
4 Pickled herring (each aabout 100 grams)
4 tablespoons apple cider vinegar
3 tablespoons Vegetable broth
peppers
1 teaspoon sweet Mustard
3 tablespoons Canola oil
How healthy are the main ingredients?
Green beansapple cider vinegarMustardsaltparsley
Preparation

Kitchen utensils

1 Pot, 1 Sieve, 1 Salad bowl, 1 Cutting board, 1 Small knife, 1 small Non-stick pan, 1 Slotted spatula, 1 Paper towel, 1 Large knife, 1 Salad server, 1 Tablespoon, 1 Teaspoon, 1 Small bowl, 1 Whisk

Preparation steps

1.
Herring Salad with Beans preparation step 1

In a pot of boiling salted water, cook frozen beans until tender, about 3 minutes. (Fresh beans will need 4-5 minutes). Remove with a slotted spoon, drain, rinse under cold running water and let drain completely in a sieve. Pop the beans out of the pods and transfer to a large salad bowl.

2.
Herring Salad with Beans preparation step 2

Rinse green beans, halve lengthwise and cook in boiling salted water until tender, 10-12 minutes. Drain, rinse under cold running water and let drain completely in a sieve. Add to the salad bowl.

3.
Herring Salad with Beans preparation step 3

Cut the bacon into small pieces and cook in a non-stick pan over medium heat until crispy, 8-10 minutes. Drain well on paper towels and set aside.

4.
Herring Salad with Beans preparation step 4

Rinse parsley and savory, shake dry, pluck leaves and coarsely chop.

5.
Herring Salad with Beans preparation step 5

Rinse tomatoes, wipe dry and cut into quarters. Add tomatoes and chopped herbs to the salad bowl.

6.
Herring Salad with Beans preparation step 6

Rinse scallions, shake dry and slice on the diagonal. Add to salad bowl. 

7.
Herring Salad with Beans preparation step 7

Rinse herring fillets, pat dry and cut into 2 cm (approximately 3/4-inch) pieces. Add to the salad and mix gently.

8.
Herring Salad with Beans preparation step 8

To make dressing: In a bowl, whisk together apple cider vinegar, vegetable broth and mustard and season with salt and pepper. Whisk in canola oil. Pour over the salad and toss gently to coat. Sprinkle with bacon and serve immediately.