Herring Salad with Beans
Herring Salad with Beans - A delicious, satisfying salad that is substantial enough to serve as a main course
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.
(Percentage of daily recommendation)
| Calorie | 476 kcal | (23 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 18 g | (60 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 24 μg | (120 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.3 mg | (103 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 23.3 μg | (52 %) | ||
| Vitamin B₁₂ | 9.2 μg | (307 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,329 mg | (33 %) | ||
| Calcium | 259 mg | (26 %) | ||
| Magnesium | 174 mg | (58 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 46 μg | (23 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 398 mg | |||
| Cholesterol | 106 mg |
Ingredients
- 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 Tbsps apple cider vinegar
- 3 Tbsps Vegetable broth
- peppers
- 1 tsp sweet Mustard
- 3 Tbsps Canola oil
Kitchen utensils
Preparation steps
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.
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.
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.
Rinse parsley and savory, shake dry, pluck leaves and coarsely chop.
Rinse tomatoes, wipe dry and cut into quarters. Add tomatoes and chopped herbs to the salad bowl.
Rinse scallions, shake dry and slice on the diagonal. Add to salad bowl.
Rinse herring fillets, pat dry and cut into 2 cm (approximately 3/4-inch) pieces. Add to the salad and mix gently.
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.
