White Bean Salad
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.
(Percentage of daily recommendation)
|Calorie||522 kcal||(25 %)|
|Protein||41 g||(42 %)|
|Fat||27 g||(23 %)|
|Carbohydrates||26 g||(17 %)|
|Sugar added||2 g||(8 %)|
|Roughage||9.5 g||(32 %)|
|Vitamin A||0.3 mg||(38 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||3.8 mg||(32 %)|
|Vitamin B₁||1.5 mg||(150 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||13.4 mg||(112 %)|
|Vitamin B₆||1 mg||(71 %)|
|Folate||114 μg||(38 %)|
|Pantothenic acid||1.5 mg||(25 %)|
|Biotin||13.6 μg||(30 %)|
|Vitamin B₁₂||3 μg||(100 %)|
|Vitamin C||24 mg||(25 %)|
|Potassium||1,242 mg||(31 %)|
|Calcium||123 mg||(12 %)|
|Magnesium||119 mg||(40 %)|
|Iron||5.3 mg||(35 %)|
|Iodine||10 μg||(5 %)|
|Zinc||4.5 mg||(56 %)|
|Saturated fatty acids||6.5 g|
|Uric acid||320 mg|
- 5 small tomatoes (about 200 grams)
- 1 sprig Basil
- 1 small garlic
- 3 tablespoons olive oil (preferably lemon olive oil)
- 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)
Rinse tomatoes, cut out stems, cut in half and remove seeds with a spoon.
Rinse basil, shake dry, pluck leaves and chop. Peel a clove of garlic and cut into slices.
Mix basil and garlic with some splashes of olive oil, salt, pepper and 1 pinch of sugar and add to tomatoes.
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.
Peel onion and cut into 5 mm (approximately 1/4-inch) thick slices. Coat a grill pan with oil.
Broil both sides on medium heat until golden brown, 4-5 minutes per side.
Places onion slices in a bowl and mix with vinegar.
Rinse beans in cold water and drain well.
Mix beans, roasted tomatoes, onion and remaining olive oil thoroughly and season with salt and pepper.
Trim arugula, rinse, shake dry and place in a small bowl. Mix with the bean salad.
Cut prosciutto into slices and wrap around grissini. Serve with the salad.