Low-Cal Dinner

Marinated Beans

with Celery, Onions and Parmesan
4.4
Average: 4.4 (5 votes)
(5 votes)
Marinated Beans

Marinated Beans - Typically Italian: Light and summery

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Health Score:
9,6 / 10
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
ready in 45 min.
Ready in
Calories:
267
calories
Calories

Healthy, because

Even smarter

Nutritional values

Broad beans are in great demand in Italy and France. But the light green kernels hidden in the pods are even more sought-after: not only do they almost melt on the tongue - they also contain plenty of protein and B vitamins. And the broad beans still have a considerable amount of fibre even without the shells!

Combined with roast meat or poultry, the thick beans make a great side dish; with bread it can also be a small, light main meal.

1 serving contains
(Percentage of daily recommendation)
Calorie267 kcal(13 %)
Protein20 g(20 %)
Fat12 g(10 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage18.5 g(62 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.2 mg(10 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.5 mg(38 %)
Vitamin B₆0.2 mg(14 %)
Folate49 μg(16 %)
Pantothenic acid0.6 mg(10 %)
Biotin5.1 μg(11 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C4 mg(4 %)
Potassium680 mg(17 %)
Calcium200 mg(20 %)
Magnesium121 mg(40 %)
Iron3.5 mg(23 %)
Iodine14 μg(7 %)
Zinc2.3 mg(29 %)
Saturated fatty acids3.4 g
Uric acid97 mg
Cholesterol8 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
11 ounces Broad bean (frozen or fresh)
2 small onions
1 garlic
3 tablespoons olive oil
4 ounces Celery
1 ounce Parmesan
½ lemon
salt
peppers
How healthy are the main ingredients?
oniongarlicolive oilCeleryParmesanlemon
Preparation

Kitchen utensils

1 Skillet, 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Mandoline, 1 Sieve, 1 Lid

Preparation steps

1.
Marinated Beans preparation step 1

Thaw beans. Place in a bowl, pour boiling water over and let stand briefly. Drain in a sieve, rinse in cold water and drain. Peel skins.

2.
Marinated Beans preparation step 2

Peel onions and chop finely. Peel the garlic and chop finely.

3.
Marinated Beans preparation step 3

Heat 1 tablespoon olive oil in a skillet. Sauté onions and garlic over medium heat until translucent, stirring frequently, 2-3 minutes.

4.
Marinated Beans preparation step 4

Add skinned beans and 5 tablespoons of water. Cover and cook for 3-4 minutes over medium heat (if using fresh beans, cook for about 6 minutes).

5.
Marinated Beans preparation step 5

Place beans in a bowl.

6.
Marinated Beans preparation step 6

Rinse celery, trim and remove strings, reserving celery leaves. Slice celery on mandoline or cut with a knife into very fine slices. Add to the beans.

7.
Marinated Beans preparation step 7

Shave Parmesan with peeler into thin slices.

8.
Marinated Beans preparation step 8

Squeeze lemon directly over the vegetables. Add Parmesan and remaining olive oil. Season well with salt and pepper and mix everything well. Steep 15-20 minutes (marinate).

9.
Marinated Beans preparation step 9

Rinse the celery leaves, shake dry and chop coarsely. Mix with the beans and celery. Season again with salt and pepper and serve.