Hearty Diet Recipe

Potato and Bean Salad

with Pickled Herring
5
Average: 5 (1 vote)
(1 vote)
Potato and Bean Salad

Potato and Bean Salad - Delicious from the garden, the sea and the box, the filling ingredients in this salad are in perfect harmony

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Health Score:
9,8 / 10
Difficulty:
very easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
250
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie250 kcal(12 %)
Protein14 g(14 %)
Fat7 g(6 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.1 mg(13 %)
Vitamin D4.9 μg(25 %)
Vitamin E3 mg(25 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.5 mg(46 %)
Vitamin B₆0.6 mg(43 %)
Folate65 μg(22 %)
Pantothenic acid1.2 mg(20 %)
Biotin7.9 μg(18 %)
Vitamin B₁₂1.4 μg(47 %)
Vitamin C34 mg(36 %)
Potassium956 mg(24 %)
Calcium156 mg(16 %)
Magnesium71 mg(24 %)
Iron1.8 mg(12 %)
Iodine32 μg(16 %)
Zinc1.3 mg(16 %)
Saturated fatty acids1.7 g
Uric acid147 mg
Cholesterol53 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
700 grams waxy potatoes
½ teaspoon 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 tablespoons White vinegar
peppers
2 Pickled herring (about 75 grams)
How healthy are the main ingredients?
potatoCarawaysaltChivesApple
Preparation

Kitchen utensils

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

Preparation steps

1.
Potato and Bean Salad preparation step 1

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.

2.
Potato and Bean Salad preparation step 2

While potatoes are cooking, rinse green beans, drain and cut diagonally into thin slices.

3.
Potato and Bean Salad preparation step 3

Boil vegetable broth in a small pot. Add green beans, cover and cook on low heat for 12-15 minutes.

4.
Potato and Bean Salad preparation step 4

Slice potatoes and place in a large bowl. Add beans with hot broth, mix and allow to cool.

5.
Potato and Bean Salad preparation step 5

Rinse chives, shake dry and cut into small rings.

6.
Potato and Bean Salad preparation step 6

Rinse apples, wipe dry, quarter, core and cut into narrow slices.

7.
Potato and Bean Salad preparation step 7

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.

8.
Potato and Bean Salad preparation step 8

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.