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EatSmarter exclusive recipe

Two-Bean and Pear Salad

with Sunflower Seeds

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Two-Bean and Pear Salad
236
calories
Calories

Two-Bean and Pear Salad - Easy and delicious combination of fruits and vegetables

0
Print
easy
Difficulty
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Nutritions
1 serving contains
Fat8 g
Saturated Fat Acids1 g
Protein11 g
Roughage8.5 g
Sugar added4 g
Calorie236
Carbohydrates/g29
Bread exchange unit2.5
Cholesterol/mg0
Uric acid/mg107
Vitamin A/mg0.1
Vitamin D/μg0
Vitamin E/mg2.9
Vitamin B₁/mg0.3
Vitamin B₂/mg0.2
Niacin/mg4.1
Vitamin B₆/mg0.4
Folate/μg74
Pantothenic acid/mg0.9
Biotin/μg9.2
Vitamin B₁₂/μg0
Vitamin C/mg39
Potassium/mg680
Calcium/mg102
Magnesium/mg88
Iron/mg3.2
Iodine/μg8
Zinc/mg1
Recipe development: EAT SMARTER
Ingredients
Preparation

Ingredients

for 2 servings
7 ounces
Broad bean (frozen)
7 ounces
½ bunch
1 tablespoon
Pear syrup (about 10 ml)
2 tablespoons
1 tablespoon
2 teaspoons
Sunflower seeds (about 10 grams)
1
ripe Pear (about 150 grams)
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Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Sieve, 1 Pot, 1 Bowl, 1 Small bowl, 1 Whisk, 1 Tablespoon, 1 Teaspoon, 1 Skillet, 1 Wooden spoon, 1 Peeler, 1 Slotted spoon

Preparation steps

Step 1/10
Two-Bean and Pear Salad preparation step 1

Thaw broad beans in warm water.

Step 2/10
Two-Bean and Pear Salad preparation step 2

Meanwhile, rinse green beans and cut in half or thirds depending on the size.

Step 3/10
Two-Bean and Pear Salad preparation step 3

Blanch green beans in a pot of boiling salted water until crisp-tender, about 10 minutes.

Step 4/10
Two-Bean and Pear Salad preparation step 4

Remove green beans with a slotted spoon, rinse in cold water and drain. Cook the broad beans for 2-3 minutes in same pot, drain and rinse.

Step 5/10
Two-Bean and Pear Salad preparation step 5

Peel broad beans and let cool in a bowl with the green beans. 

Step 6/10
Two-Bean and Pear Salad preparation step 6

Meanwhile, rinse chives and shake dry. Set some chives aside for garnish. Cut the rest into rings and add to the beans.

Step 7/10
Two-Bean and Pear Salad preparation step 7

Whisk together pear juice and balsamic vinegar in a small bowl.

Step 8/10
Two-Bean and Pear Salad preparation step 8

Season dressing with salt and pepper, then beat in the walnut oil. Mix the dressing with the beans and let marinate for 10 minutes.

Step 9/10
Two-Bean and Pear Salad preparation step 9

Meanwhile, toast the sunflower seeds until golden brown in a dry skillet and let cool.

Step 10/10
Two-Bean and Pear Salad preparation step 10

Peel the pears, cut into quarters, core and cut into slices. Mix pear and sunflower seeds with the bean salad. Garnish with chives and serve.

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