White Bean Salad with Tomatoes

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White Bean Salad with Tomatoes
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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
264
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie264 cal.(13 %)
Protein5 g(5 %)
Fat21 g(18 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage5.6 g(19 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E4.4 mg(37 %)
Vitamin K81.7 μg(136 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.9 mg(24 %)
Vitamin B₆0.6 mg(43 %)
Folate143 μg(48 %)
Pantothenic acid1.3 mg(22 %)
Biotin16.9 μg(38 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C78 mg(82 %)
Potassium842 mg(21 %)
Calcium111 mg(11 %)
Magnesium58 mg(19 %)
Iron1.9 mg(13 %)
Iodine7 μg(4 %)
Zinc0.6 mg(8 %)
Saturated fatty acids3.1 g
Uric acid75 mg
Cholesterol0 mg
Complete sugar9 g

Ingredients

for
2
Ingredients
1 sm can white Beans
400 grams Tomatoes
1 shallot
1 Tbsp chopped parsley
2 tsps small Caper
4 Tbsps olive oil
juice of lemons
1 tsp grated Lemon peel
How healthy are the main ingredients?
Tomatoolive oilparsleyshallotlemon

Preparation steps

1.

Drain the beans thoroughly. Blanch the tomatoes in boiling water for a few seconds. Remove the tomatoes from the water and peel. Cut into quarters, remove the core, and finely dice. Peel and finely dice the shallot. Sauté the shallot in 1 tablespoon of oil. Mix the beans with the tomatoes, shallot, parsley, and capers. 

2.

Mix the lemon juice with the remaining oil, then season to taste with salt and pepper. Add the lemon zest and stir until combined. Mix the dressing with the bean salad, toss to combine, and serve on plates.