White Beans with Parsnips and Apple
White beans with parsnips and apple - Fruity mix with a lot of flavor
Healthy, because
Even smarter
Nutritional values
Beans contain B vitamins and magnesium, which ensure strong nerves and prevent cravings with their dietary fiber. Parsnips score with defense-boosting vitamin C and bone-strengthening phosphorus.
The parsnip season is unfortunately already over? No problem: Prepare the fruity dish then simply with carrots, that tastes just as good!
(Percentage of daily recommendation)
| Calorie | 351 cal. | (17 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 18.2 g | (61 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 14.1 μg | (24 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 165 μg | (55 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 1,390 mg | (35 %) | ||
| Calcium | 137 mg | (14 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 124 mg | |||
| Cholesterol | 8 mg |
Ingredients
- Ingredients
- 9 ozs Dried white Gigante bean
- 14 ozs Parsnips
- 2 shallots
- 2 Tbsps olive oil
- 1 oz Tomato paste (2 TBSP.)
- 7 ozs Vegetable broth
- salt
- peppers
- 1 tsp ground cilantro
- ½ Tbsp ground paprika
- 4 stems marjoram
- 4 stems parsley
- 2 Apple
- 1 Tbsp butter
Preparation steps
Soak beans in water overnight. The next day, drain and cook in 6 cups of water over low heat for 1 1⁄2-2 hours (until tender). Rinse in a colander and drain.
15 minutes before the beans are finished cooking, clean and peel the parsnips and dice them to approx. 3/4". Peel and chop the shallots.
Heat oil in a saucepan. Sauté shallots for 2 minutes over medium heat. Add parsnips and sauté for 4 minutes. Stir in tomato paste and caramelize for 2 minutes. Mix in beans and pour in broth, season with salt, pepper, coriander and paprika powder. Wash marjoram and parsley, shake dry and pluck off leaves, mix half of them into the beans and let everything simmer at low heat for 10 minutes.
Meanwhile, wash apples, cut out core, cut apples into rings. Heat butter in a frying pan. Fry apple rings in it on both sides over medium heat for 4 minutes. Add remaining marjoram, salt and pepper. Put beans-parsnip-vegetables on plates and garnish with apple rings and with remaining parsley.
