Toasted Bread with Beans, Parmesan and Arugula
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
201
calories
Calories
Nutritional values
1 slice contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 201 cal. | (10 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.3 g | (11 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 28.1 μg | (47 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 43 μg | (14 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 4 μg | (9 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 368 mg | (9 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 42 mg | (14 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 39 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 300 grams Broad bean (Fresh or frozen)
- salt
- 2 garlic cloves
- 1 Tbsp white balsamic vinegar
- 1 Tbsp lemon juice
- 1 tsp honey
- 1 handful Arugula
- 4 lg slices Ciabatta
- 2 Tbsps olive oil
- peppers
- freshly grated Parmesan (for garnish)
Preparation steps
1.
Cook beans until tender in salted water for about 6 minutes, then drain well. Peel garlic, chop finely and mix with vinegar, lemon juice and honey. Stir into the beans and let cool to lukewarm. Rinse the arugula, trim, shake dry and pluck into small pieces.
2.
Preheat oven broiler.
3.
Toast bread slices under the oven broiler until golden brown (watching carefully), 1-2 minutes on each side.
4.
Mix oil and arugula with the beans and season with salt and pepper. Spread on toasted bread and serve garnished with Parmesan.
