White Bean Salad Bowls

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White Bean Salad Bowls
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
419
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie419 kcal(20 %)
Protein16.32 g(17 %)
Fat22.1 g(19 %)
Carbohydrates42.3 g(28 %)
Sugar added0 g(0 %)
Roughage9.39 g(31 %)
Vitamin A54.01 mg(6,751 %)
Vitamin D0.08 μg(0 %)
Vitamin E0.64 mg(5 %)
Vitamin B₁0.29 mg(29 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.57 mg(38 %)
Vitamin B₆0.41 mg(29 %)
Folate302.64 μg(101 %)
Pantothenic acid1.29 mg(22 %)
Biotin1.5 μg(3 %)
Vitamin B₁₂0.32 μg(11 %)
Vitamin C39.08 mg(41 %)
Potassium999.42 mg(25 %)
Calcium191.35 mg(19 %)
Magnesium95.48 mg(32 %)
Iron4.5 mg(30 %)
Zinc3.23 mg(40 %)
Saturated fatty acids5.34 g
Cholesterol16.72 mg
Author of this recipe:

Ingredients

for
4
Ingredients
1 ¼ cups
wide White bean (dried)
cup
Adzuki bean (dried)
3 tablespoons
5 tablespoons
1 clove
garlic (crushed)
1.333 cups
Cocktail tomatoes (red and yellow, cut into bite-sized pieces)
1 handful
parsley (leaves finely chopped, reserving some whole for garnish)
2
shallots (halved and finely sliced)
½ cup
Feta cheese (finely crumbled)
How healthy are the main ingredients?
olive oilsugargarlicparsleyshallotFeta cheese

Preparation steps

1.
Soak the beans overnight in plenty of unsalted cold water. The following day, drain and boil in fresh water for around 45 minutes until cooked. The beans should retain a slight bite. Drain and leave to cool.
2.
Whisk together the vinegar, olive oil, a few squeezes of lemon juice, salt, ground black pepper and sugar to form a vinaigrette, and check the seasoning. Add the garlic.
3.
In a bowl, mix the beans, tomatoes, parsley and shallots with the vinaigrette. Mix through the feta and leave the salad for at least 20 minutes for the flavours to soak in.
4.
Spoon into small bowls, garnish with parsley and serve with a cool drink and crackers, if desired.