Potato and Bean Salad
Healthy, because
Even smarter
Nutritional values
The young salted herring is particularly good in combination with beans and potatoes - both in terms of taste and inner values. A portion of salad supplies the body with the entire daily requirement of vitamin D, an important building aid for stable bones. Also good for bone health: the vitamins A, B12, C and K, which are also contained!
Potatoes are not all potatoes. Try "Linda", a particularly aromatic and beautifully yellow-fleshed salad potato, which is also available in controlled organic quality.
(Percentage of daily recommendation)
Calorie | 250 cal. | (12 %) | ||
Protein | 14 g | (14 %) | ||
Fat | 7 g | (6 %) | ||
Carbohydrates | 30 g | (20 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 6.5 g | (22 %) |
Vitamin A | 0.1 mg | (13 %) | ||
Vitamin D | 4.9 μg | (25 %) | ||
Vitamin E | 3 mg | (25 %) | ||
Vitamin K | 43 μg | (72 %) | ||
Vitamin B₁ | 0.2 mg | (20 %) | ||
Vitamin B₂ | 0.3 mg | (27 %) | ||
Niacin | 5.5 mg | (46 %) | ||
Vitamin B₆ | 0.6 mg | (43 %) | ||
Folate | 65 μg | (22 %) | ||
Pantothenic acid | 1.2 mg | (20 %) | ||
Biotin | 7.9 μg | (18 %) | ||
Vitamin B₁₂ | 1.4 μg | (47 %) | ||
Vitamin C | 34 mg | (36 %) | ||
Potassium | 956 mg | (24 %) | ||
Calcium | 156 mg | (16 %) | ||
Magnesium | 71 mg | (24 %) | ||
Iron | 1.8 mg | (12 %) | ||
Iodine | 32 μg | (16 %) | ||
Zinc | 1.3 mg | (16 %) | ||
Saturated fatty acids | 1.7 g | |||
Uric acid | 147 mg | |||
Cholesterol | 53 mg | |||
Complete sugar | 12 g |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
Ingredients
- Ingredients
- 700 grams waxy potatoes
- ½ tsp Caraway
- salt
- 300 grams green Beans
- 150 milliliters Vegetable broth
- ½ bunch Chives
- 1 small Apple (about 150 grams)
- 250 grams Buttermilk (1.5% fat)
- 2 Tbsps White vinegar
- peppers
- 2 Pickled herring (about 75 grams)
Kitchen utensils
Preparation steps
![Potato and Bean Salad preparation step 1 Potato and Bean Salad preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/potato-and-bean-salad-preparation-step-1-514660.jpg)
Rinse potatoes and cook with the caraway seed in plenty of lightly salted water for about 20-25 minutes. Drain, peel under cold water and let cool.
![Potato and Bean Salad preparation step 2 Potato and Bean Salad preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/potato-and-bean-salad-preparation-step-2-514660.jpg)
While potatoes are cooking, rinse green beans, drain and cut diagonally into thin slices.
![Potato and Bean Salad preparation step 3 Potato and Bean Salad preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/potato-and-bean-salad-preparation-step-3-514660.jpg)
Boil vegetable broth in a small pot. Add green beans, cover and cook on low heat for 12-15 minutes.
![Potato and Bean Salad preparation step 4 Potato and Bean Salad preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/potato-and-bean-salad-preparation-step-4-514660.jpg)
Slice potatoes and place in a large bowl. Add beans with hot broth, mix and allow to cool.
![Potato and Bean Salad preparation step 5 Potato and Bean Salad preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/potato-and-bean-salad-preparation-step-5-514660.jpg)
Rinse chives, shake dry and cut into small rings.
![Potato and Bean Salad preparation step 6 Potato and Bean Salad preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/potato-and-bean-salad-preparation-step-6-514660.jpg)
Rinse apples, wipe dry, quarter, core and cut into narrow slices.
![Potato and Bean Salad preparation step 7 Potato and Bean Salad preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/potato-and-bean-salad-preparation-step-7-514660.jpg)
Combine buttermilk, 2/3 of the chopped chives and vinegar with the potato and bean salad. Season with salt and pepper and let stand for about 30 minutes.
![Potato and Bean Salad preparation step 8 Potato and Bean Salad preparation step 8](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/potato-and-bean-salad-preparation-step-8-514660.jpg)
Rinse herring briefly, drain, pat dry and cut into 1 cm (approximately 1/2-inch) wide pieces. Season the salad with salt and pepper, arrange herring on top and garnish with remaining chives.