Marinated Beans
Marinated Beans - Typically Italian: Light and summery
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.
(Percentage of daily recommendation)
| Calorie | 267 cal. | (13 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 18.5 g | (62 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 6.1 μg | (10 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 680 mg | (17 %) | ||
| Calcium | 200 mg | (20 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 97 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 11 ozs Broad bean (frozen or fresh)
- 2 small onions
- 1 garlic clove
- 3 Tbsps olive oil
- 4 ozs Celery
- 1 oz Parmesan
- ½ lemon
- salt
- peppers
Kitchen utensils
Preparation steps
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.
Peel onions and chop finely. Peel the garlic and chop finely.
Heat 1 tablespoon olive oil in a skillet. Sauté onions and garlic over medium heat until translucent, stirring frequently, 2-3 minutes.
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).
Place beans in a bowl.
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.
Shave Parmesan with peeler into thin slices.
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).
Rinse the celery leaves, shake dry and chop coarsely. Mix with the beans and celery. Season again with salt and pepper and serve.
