White Bean Arugula Salad
White Bean Arugula Salad - Green mix with tart aroma
Healthy, because
Even smarter
Nutritional values
Shallots get their typical oniony taste from their sulfur-containing essential oils, which render bacteria harmless and can reduce cold symptoms. They also stimulate digestion and strengthen the intestinal flora. The oriental spice sumac is obtained from the sour-tasting fruits of the dyer tree. They are rich in antioxidants that can protect our cells and inhibit nasty inflammations.
Chicken is a great accompaniment to both naan and arugula.
(Percentage of daily recommendation)
| Calorie | 473 cal. | (23 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17.8 g | (59 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 142.6 μg | (238 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 112 μg | (37 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 1,335 mg | (33 %) | ||
| Calcium | 241 mg | (24 %) | ||
| Magnesium | 174 mg | (58 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 200 mg | |||
| Cholesterol | 1 mg |
Ingredients
- Ingredients
- 4 shallots
- salt
- 6 Tbsps olive oil
- ¼ bunch mint
- ½ bunch parsley
- 1 bunch cilantro
- 2 small garlic cloves
- ½ organic lemon (peel and juice)
- 1 Tbsp White vinegar
- peppers
- Sumac
- 28 ozs White bean (can; drained weight)
- 3 ozs Arugula
- 2 Tbsps toasted Sesame seeds
- 4 pcs Naan (6-7 oz or pita bread)
Preparation steps
Peel the shallots, cut into wedges, spread on a baking tray covered with baking paper, salt, drizzle with 1 tablespoon of oil and bake in a preheated oven at 200 °C / 400 ˚F for 20 minutes.
Meanwhile, for the dressing, wash herbs, shake dry and chop coarsely. Peel and chop the garlic. Finely puree herbs, garlic, lemon zest and juice with vinegar and remaining oil using a hand blender. Season dressing with salt, pepper, and 1⁄4 tsp sumac.
Rinse and drain the beans for the salad and mix with the herb dressing. Wash arugula and spin dry. Divide bean salad among plates, season with pepper, sprinkle with 1⁄4 tsp sumac and sesame seeds. Arrange some arugula next to each and scatter a few baked shallot wedges on top. Serve the remaining shallots with a small bowl of sumac and bread separately.
