EatSmarter exclusive recipe

Marinated Green Beans

with Peanuts
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Marinated Green Beans

Marinated Green Beans - Enjoy green beans with a Far Eastern flair

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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
98
calories
Calories

Healthy, because

Even smarter

Nutritional values

With only 33 calories per 100 grams, beans are a real lightweight - and a good source of fibre, carbohydrates, iron, magnesium and calcium. The vitamins B2, B6, C and E as well as provitamin A and folic acid make the fine vegetables even more of a fitness food.

Good thing beans don't taste good raw: The harmful protein phasine is only destroyed by cooking. You can cook beans until they are firm to the bite, but you should allow them at least 8-10 minutes cooking time, depending on their thickness.

1 serving contains
(Percentage of daily recommendation)
Calorie98 kcal(5 %)
Protein5 g(5 %)
Fat3 g(3 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E0.7 mg(6 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.2 mg(18 %)
Vitamin B₆0.3 mg(21 %)
Folate40 μg(13 %)
Pantothenic acid0.6 mg(10 %)
Biotin8.6 μg(19 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C20 mg(21 %)
Potassium337 mg(8 %)
Calcium88 mg(9 %)
Magnesium45 mg(15 %)
Iron1.2 mg(8 %)
Iodine5 μg(3 %)
Zinc0.7 mg(9 %)
Saturated fatty acids0.5 g
Uric acid67 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
1
Ingredients
150 grams Green beans
100 milliliters Vegetable broth
1 piece fresh ginger (about 5 grams)
½ red chili pepper
1 teaspoon roasted Shelled peanut
liquid Sweetener (optional)
1
How healthy are the main ingredients?
Green beansginger
Preparation

Kitchen utensils

1 Sieve, 1 Cutting board, 1 Small knife, 1 Pot (with lid), 1 Measuring cups, 1 Bowl, 1 Teaspoon

Preparation steps

1.
Marinated Green Beans preparation step 1

Rinse the beans and drain.

2.
Marinated Green Beans preparation step 2

Bring the broth to a boil in a pot. Add the beans, bring back to a boil, reduce heat to low, cover and cook for 10-12 minutes.

3.
Marinated Green Beans preparation step 3

Peel the ginger and finely chop. Rinse chile pepper, remove seeds and finely chop.

4.
Marinated Green Beans preparation step 4

Drain beans in a sieve, reserving the broth. Pour the broth back into the pot.

5.
Marinated Green Beans preparation step 5

Add chile pepper and ginger to the broth and bring to a boil. Cook over medium heat until about 2 tablespoons of liquid remains. Allow to cool.

6.
Marinated Green Beans preparation step 6

Chop peanuts and add to the broth. Season to taste with sweetener. Mix broth with the beans and let marinate for 15 minutes. Serve with the rice cake.