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EatSmarter exclusive recipe

Two-Bean and Pear Salad

with Sunflower Seeds
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Two-Bean and Pear Salad

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

Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
236
calories
Calories
0
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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

1.
Two-Bean and Pear Salad preparation step 1

Thaw broad beans in warm water.

2.
Two-Bean and Pear Salad preparation step 2

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

3.
Two-Bean and Pear Salad preparation step 3

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

4.
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.

5.
Two-Bean and Pear Salad preparation step 5

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

6.
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.

7.
Two-Bean and Pear Salad preparation step 7

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

8.
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.

9.
Two-Bean and Pear Salad preparation step 9

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

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.

Health information

Exact nutritional values of this recipe  
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie236 kcal(11 %)
Protein11 g(11 %)
Fat8 g(7 %)
Carbohydrates29 g(19 %)
Sugar added4 g(16 %)
Roughage8.5 g(28 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.9 mg(24 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.1 mg(34 %)
Vitamin B₆0.4 mg(29 %)
Folate74 μg(25 %)
Pantothenic acid0.9 mg(15 %)
Biotin9.2 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C39 mg(41 %)
Potassium680 mg(17 %)
Calcium102 mg(10 %)
Magnesium88 mg(29 %)
Iron3.2 mg(21 %)
Iodine8 μg(4 %)
Zinc1 mg(13 %)
Saturated fatty acids1 g
Uric acid107 mg
Cholesterol0 mg
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