White Bean and Zucchini Salad
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(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
561
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 561 cal. | (27 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 94 g | (63 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.5 g | (38 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 63.6 μg | (106 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.5 mg | (71 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 216 mg | (227 %) | ||
| Potassium | 911 mg | (23 %) | ||
| Calcium | 239 mg | (24 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 138 mg | |||
| Cholesterol | 9 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Tbsp olive oil (plus extra for drizzling)
- 3 red Bell pepper (seeds removed and thickly sliced)
- 1 Red onion (peeled, cut into wedges)
- 3 Zucchini (sliced)
- 2 cups canned cannellini beans (drained and rinsed)
- 1 handful Arugula (leaves)
- 1 Tbsp balsamic vinegar
- salt
- freshly ground Black pepper
- ¾ cup Parmesan
Preparation
Kitchen utensils
1 Pot, 1 Small pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Peeler, 1 Potato masher, 1 Lid, 1 Whisk, 1 Sieve
Preparation steps
1.
Heat the oil in a griddle pan over a medium-high heat.
2.
Cook the peppers for 4-5 minutes, turning once, or until lightly charred. Remove from the pan and set aside. Keep warm.
3.
Add the onions to the pan and cook for 3-4 minutes, turning once. Remove from the pan and set aside. Keep warm.
4.
Add the courgette slices to the pan and cook for 3-4 minutes, turning once, or until golden brown.
5.
Put the griddled vegetables into a large bowl. Add the beans and rocket leaves and mix well to combine.
6.
Drizzle over olive oil, to taste and the balsamic vinegar. Season to taste, with salt and freshly ground black pepper.
7.
Shave the cheese over the salad.
