Toasted Bread with Beans, Parmesan and Arugula

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Toasted Bread with Beans, Parmesan and Arugula
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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)
Calorie201 cal.(10 %)
Protein9 g(9 %)
Fat7 g(6 %)
Carbohydrates24 g(16 %)
Sugar added1 g(4 %)
Roughage3.3 g(11 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1.1 mg(9 %)
Vitamin K28.1 μg(47 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.1 mg(26 %)
Vitamin B₆0.2 mg(14 %)
Folate43 μg(14 %)
Pantothenic acid0.5 mg(8 %)
Biotin4 μg(9 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C32 mg(34 %)
Potassium368 mg(9 %)
Calcium109 mg(11 %)
Magnesium42 mg(14 %)
Iron1.9 mg(13 %)
Iodine8 μg(4 %)
Zinc1.1 mg(14 %)
Saturated fatty acids1.9 g
Uric acid39 mg
Cholesterol4 mg
Complete sugar6 g

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)
How healthy are the main ingredients?
Arugulaolive oilhoneysaltgarlic cloveParmesan

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.