Potatoes with Green Beans and Bacon
Healthy, because
Even smarter
Nutritional values
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. Potatoes provide us with a long-lasting feeling of satiety through complex carbohydrates. Supposedly they are also able to lower blood pressure.
The green beans are in season in summer from June to September. During this time you can prepare delicious recipes with the delicious pulses. Our 25 best recipes with beans can be found here. But beware, the beans are poisonous raw and should be cooked for at least 8 minutes.
(Percentage of daily recommendation)
| Calorie | 417 cal. | (20 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.7 g | (19 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 46.5 μg | (78 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 1,252 mg | (31 %) | ||
| Calcium | 127 mg | (13 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 82 mg | |||
| Cholesterol | 7 mg | |||
| Complete sugar | 6 g |
Preparation steps
Rinse the potatoes and boil in salted water about 25 minutes until done. Drain, let cool and cut in half lengthwise. Trim the beans, rinse and cook in salted water for about 6 minutes until al dente. Strain and drain well. Cut the bacon into small cubes. Trim the scallions, rinse and cut into 4 cm (approximately 1 1/2 inches) long pieces. Peel garlic and cut into slices.
Cook potatoes slowly in a pan in hot oil until golden brown, about 10 minutes. Then add the bacon, the scallions and garlic. Season with salt and pepper and cook for about 8 more minutes, stirring occasionally. Finally, mix in the beans and herbs, cook for 2-3 minutes and season with salt and pepper.
