North German Bean Stew with Pears and Bacon
Healthy, because
Even smarter
Nutritional values
Silica and phosphoric acid as well as copper from the pears support the ability to think and our memory, they are true brain food, so to speak. The green beans are rich in folate. Expectant mothers should be sufficiently supplied with it, because a deficiency can cause malformations in the unborn child. But we adults also need it for the metabolism of proteins. In addition, green pulses bring vitamin B2 into play, which is involved in glucose and fat metabolism.
It may be a classic recipe like Grandma's, but the bacon contains many saturated fatty acids. These are harmful to the heart and our blood vessels if consumed too often. The smart variant of the bean stew is the recipe without bacon and possibly a satisfying side dish such as boiled potatoes.
(Percentage of daily recommendation)
| Calorie | 1,111 cal. | (53 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 112 g | (97 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 74 μg | (123 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 105 μg | (35 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 584 mg | (15 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 48.7 g | |||
| Uric acid | 72 mg | |||
| Cholesterol | 74 mg | |||
| Complete sugar | 17 g |
Preparation steps
Add bacon to a pot with 1/2 liter (approximately 2 cups) of water, cover and cook for 45 minutes over low heat. In the meantime, rinse beans, cut off ends and cut in half. Add to the pot with the savory after cooking the bacon for 15 minutes.
Rinse pears, and add to the stew with stems intact during the last 20 minutes of cooking. Season with salt and pepper. Cut the bacon into slices and add back to stew. Serve stew sprinkled with parsley.
