Potato and Bean Salad
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 |
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)
Preparation steps
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.
While potatoes are cooking, rinse green beans, drain and cut diagonally into thin slices.
Boil vegetable broth in a small pot. Add green beans, cover and cook on low heat for 12-15 minutes.
Slice potatoes and place in a large bowl. Add beans with hot broth, mix and allow to cool.
Rinse chives, shake dry and cut into small rings.
Rinse apples, wipe dry, quarter, core and cut into narrow slices.
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.
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.