Leafy Salad with White Beans

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Leafy Salad with White Beans
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
4 h. 10 min.
Preparation
ready in 16 h. 10 min.
Ready in
Calories:
95
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie95 cal.(5 %)
Protein2 g(2 %)
Fat8 g(7 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E1.8 mg(15 %)
Vitamin K121.8 μg(203 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1 mg(8 %)
Vitamin B₆0.1 mg(7 %)
Folate47 μg(16 %)
Pantothenic acid0.3 mg(5 %)
Biotin3.7 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C34 mg(36 %)
Potassium389 mg(10 %)
Calcium52 mg(5 %)
Magnesium21 mg(7 %)
Iron0.7 mg(5 %)
Iodine2 μg(1 %)
Zinc0.3 mg(4 %)
Saturated fatty acids1.2 g
Uric acid22 mg
Cholesterol0 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
1 gram dried, Italian Fresh herbs (or 400 grams canned)
1 bay leaf
salt
freshly ground peppers
1 bunch Arugula
3 Tbsps olive oil
1 red onion
1 garlic clove
200 grams Diced vegetables (tomato, carrot, bell peppers)
juice of lemons
200 grams mixed Lettuce (such as Romano, Raddicchio, Oakleaf, Lollo Rosso)
How healthy are the main ingredients?
Arugulaolive oilsaltoniongarlic clovelemon

Preparation steps

1.

Soak the dried beans in water overnight. The next day, cook in 1 liter of fresh water (approximately 4 cups) along with the bay leaf, over medium heat for about 1 hour, until the beans are soft. Rinse the cooked beans with hot water and remove the bay leaf. (Alternatively, drain the canned beans).

2.

Rinse half the arugula, shake dry, chop coarsely and purée with the oil. Stir in the lemon juice and season with salt and pepper.

3.

Peel the onion and the garlic clove and cut into small pieces. Mix with the diced vegetables and the arugula purée.

4.

Mix in the beans and leave to infuse for about 3 hours.

5.

Rinse the salad leaves and shake dry. Arrange on a plate and distribute the beans on top. Serve showered with arugula leaves.