Roast Beef and Green Bean Salad
Beef and beans - always a nice pair! Especially when they present themselves as finely as they do here and bring so many good things with them. Such as there are, for example: protein, iron, nerve-strengthening B vitamins and - thanks to the pumpkin seeds - the radical scavenger vitamin E.
In the case of beans, longer cooking is exceptionally appropriate. If they are only cooked until they are firm to the bite, stomach ache may occur under certain circumstances, because residues of the incompatible protein phasin remain in them; only cooking (at least 10 minutes) reliably expels them.
(Percentage of daily recommendation)
| Calorie | 354 cal. | (17 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.5 mg | (79 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 786 mg | (20 %) | ||
| Calcium | 119 mg | (12 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 4.9 mg | (61 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 188 mg | |||
| Cholesterol | 54 mg |
Ingredients
- Ingredients
- 1 lb Green beans
- salt
- 2 red onions (each about 50 grams)
- 11 ozs Cherry tomatoes
- 6 sprigs Savory
- 1 Romaine lettuce (about 175 grams)
- 4 Tbsps apple cider vinegar
- 3 Tbsps unfiltered Apple juice
- peppers
- 4 Tbsps Canola oil
- 2 Tbsps Pumpkin seed oil
- 11 ozs Roast beef cold cut (thinly sliced)
- 2 Tbsps Pumpkin seed (about 30 grams)
Preparation steps
Rinse green beans and cook in a pot of boiling salted water until tender, 10-12 minutes.
Meanwhile, peel onions and cut into 1 cm (approximately 1/2-inch) wide wedges.
Rinse tomatoes, wipe dry and cut in half. Rinse savory, shake dry, pluck leaves and coarsely chop.
Drain beans in a strainer, rinse under cold water and drain again.
Rinse romaine lettuce, spin dry and cut leaves into bite-sized pieces.
Whisk together the vinegar and apple juice in a small bowl. Season with salt and pepper. Gradually whisk in canola and pumpkin seed oil until emulsified.
Combine savory with the green beans, lettuce, onions and tomatoes in a salad bowl. Add about 2/3 of the dressing and toss to combine.
Slice the roast beef into wide strips and gently fold into the bean salad. Season with salt and pepper, drizzle with remaining dressing, sprinkle with pumpkin seeds and serve immediately.