Marinated Green Beans
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.
(Percentage of daily recommendation)
| Calorie | 98 cal. | (5 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.7 mg | (6 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 337 mg | (8 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 0.5 g | |||
| Uric acid | 67 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 150 grams Green beans
- 100 milliliters Vegetable broth
- 1 pc fresh ginger (about 5 grams)
- ½ red chili pepper
- 1 tsp roasted Shelled peanut
- liquid Sweetener (optional)
- 1
Preparation steps
Rinse the beans and drain.
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.
Peel the ginger and finely chop. Rinse chile pepper, remove seeds and finely chop.
Drain beans in a sieve, reserving the broth. Pour the broth back into the pot.
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.
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.