Two-Bean and Pear Salad
Small but powerful: studies show that beans are literally good-hearted. Even 130 grams of the delicious pulses per day can demonstrably reduce an increased cholesterol level and thus the risk of heart attacks.
In France, the tender kernels of the broad bean are considered a delicacy and are called flageolets - in our country they are also known less elegantly as "broad beans". If fresh beans are on the market, take them, because despite their name they taste particularly fine!
(Percentage of daily recommendation)
|Calorie||236 kcal||(11 %)|
|Protein||11 g||(11 %)|
|Fat||8 g||(7 %)|
|Carbohydrates||29 g||(19 %)|
|Sugar added||4 g||(16 %)|
|Roughage||8.5 g||(28 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||2.9 mg||(24 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||4.1 mg||(34 %)|
|Vitamin B₆||0.4 mg||(29 %)|
|Folate||74 μg||(25 %)|
|Pantothenic acid||0.9 mg||(15 %)|
|Biotin||9.2 μg||(20 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||39 mg||(41 %)|
|Potassium||680 mg||(17 %)|
|Calcium||102 mg||(10 %)|
|Magnesium||88 mg||(29 %)|
|Iron||3.2 mg||(21 %)|
|Iodine||8 μg||(4 %)|
|Zinc||1 mg||(13 %)|
|Saturated fatty acids||1 g|
|Uric acid||107 mg|
Thaw broad beans in warm water.
Meanwhile, rinse green beans and cut in half or thirds depending on the size.
Blanch green beans in a pot of boiling salted water until crisp-tender, about 10 minutes.
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.
Peel broad beans and let cool in a bowl with the green beans.
Meanwhile, rinse chives and shake dry. Set some chives aside for garnish. Cut the rest into rings and add to the beans.
Whisk together pear juice and balsamic vinegar in a small bowl.
Season dressing with salt and pepper, then beat in the walnut oil. Mix the dressing with the beans and let marinate for 10 minutes.
Meanwhile, toast the sunflower seeds until golden brown in a dry skillet and let cool.
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.