EatSmarter exclusive recipe

White Bean Salad

with Prosciutto
4.5
Average: 4.5 (2 votes)
(2 votes)
White Bean Salad

White Bean Salad - A light family dinner or the perfect contribution for a party

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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 2 h. 15 min.
Ready in
Calories:
522
calories
Calories

Healthy, because

Even smarter

Nutritional values

Pulses are excellent suppliers of vitamin B1. This vitamin fulfils important functions in energy metabolism and supports the work of brain and nerves.

If you want to eat less fat, remove the edge of fat from Parma ham.

1 serving contains
(Percentage of daily recommendation)
Calorie522 kcal(25 %)
Protein41 g(42 %)
Fat27 g(23 %)
Carbohydrates26 g(17 %)
Sugar added2 g(8 %)
Roughage9.5 g(32 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E3.8 mg(32 %)
Vitamin B₁1.5 mg(150 %)
Vitamin B₂0.4 mg(36 %)
Niacin13.4 mg(112 %)
Vitamin B₆1 mg(71 %)
Folate114 μg(38 %)
Pantothenic acid1.5 mg(25 %)
Biotin13.6 μg(30 %)
Vitamin B₁₂3 μg(100 %)
Vitamin C24 mg(25 %)
Potassium1,242 mg(31 %)
Calcium123 mg(12 %)
Magnesium119 mg(40 %)
Iron5.3 mg(35 %)
Iodine10 μg(5 %)
Zinc4.5 mg(56 %)
Saturated fatty acids6.5 g
Uric acid320 mg
Cholesterol105 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
5 small tomatoes (about 200 grams)
1 sprig Basil
1 small garlic
3 tablespoons olive oil (preferably lemon olive oil)
salt
peppers
cane sugar
1 small yellow onion
2 tablespoons Red wine vinegar
15 ounces White bean (drained, canned)
½ bunch Arugula (about 50 grams)
2 slices Prosciutto
4 Grissini (preferably whole grain)
How healthy are the main ingredients?
Arugulaolive oilBasiltomatogarlicsalt
Preparation

Kitchen utensils

1 Bowl, 1 Small bowl, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Sieve, 1 Slotted spatula, 1 Brush, 1 Grill pan, 1 Salad spinner, 1 Oven rack, 1 Can opener

Preparation steps

1.
White Bean Salad preparation step 1

Rinse tomatoes, cut out stems, cut in half and remove seeds with a spoon.

2.
White Bean Salad preparation step 2

Rinse basil, shake dry, pluck leaves and chop. Peel a clove of garlic and cut into slices.

3.
White Bean Salad preparation step 3

Mix basil and garlic with some splashes of olive oil, salt, pepper and 1 pinch of sugar and add to tomatoes.

4.
White Bean Salad preparation step 4

Place tomatoes on an oven rack with cut-side up, and roast in oven at 110°C (recirculating air for 90 minutes at 100°C, Gas: not recommended)(approximately 230°F) for 2 hours. Remove and let cool.

5.
White Bean Salad preparation step 5

Peel onion and cut into 5 mm (approximately 1/4-inch) thick slices. Coat a grill pan with oil.

6.
White Bean Salad preparation step 6

Broil both sides on medium heat until golden brown, 4-5 minutes per side.

7.
White Bean Salad preparation step 7

Places onion slices in a bowl and mix with vinegar.

8.
White Bean Salad preparation step 8

Rinse beans in cold water and drain well.

9.
White Bean Salad preparation step 9

Mix beans, roasted tomatoes, onion and remaining olive oil thoroughly and season with salt and pepper.

10.
White Bean Salad preparation step 10

Trim arugula, rinse, shake dry and place in a small bowl. Mix with the bean salad.

11.
White Bean Salad preparation step 11

Cut prosciutto into slices and wrap around grissini. Serve with the salad.