Seafood and Bean Salad Bowl

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Seafood and Bean Salad Bowl
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Health Score:
Health Score
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
300
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie300 kcal(14 %)
Protein16.37 g(17 %)
Fat13.62 g(12 %)
Carbohydrates32.13 g(21 %)
Sugar added0 g(0 %)
Roughage1.9 g(6 %)
Vitamin A125.1 mg(15,638 %)
Vitamin D0 μg(0 %)
Vitamin E1.73 mg(14 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.28 mg(25 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.26 mg(19 %)
Folate39.11 μg(13 %)
Pantothenic acid0.64 mg(11 %)
Biotin5.41 μg(12 %)
Vitamin B₁₂0.79 μg(26 %)
Vitamin C25.46 mg(27 %)
Potassium713.87 mg(18 %)
Calcium79.53 mg(8 %)
Magnesium65.7 mg(22 %)
Iron2.1 mg(14 %)
Iodine0.75 μg(0 %)
Zinc3.64 mg(46 %)
Saturated fatty acids2.05 g
Cholesterol148.3 mg
Author of this recipe:
How healthy are the main ingredients?
garlictomatoBasil

Ingredients

for
4
Ingredients
1 ⅔ cups
white jack Bean (dried)
3 tablespoons
1
onion (quartered and finely sliced)
1 clove
garlic (finely chopped)
1 ½ cups
baby Squid (ready to cook)
4 tablespoons
3.333 cups
cherry tomatoes (red and yellow, halved)
2 tablespoons
chopped Basil

Preparation steps

1.
Soak the beans overnight in plenty of cold water.
2.
The following day, cook the beans in fresh water for around 45 minutes until cooked, but still with a slight bite. Drain and allow the steam to evaporate.
3.
Heat the oil in a large frying pan and fry the onions and garlic for 2-3 minutes until translucent. Add the squid and fry for a few minutes likewise. Drizzle over the lemon juice, add the tomatoes and simmer for 3-4 minutes.
4.
Stir in the beans and basil and season to taste with salt and ground black pepper. Serve immediately.