Zesty Marinated Bean Salad
The beans add a rich supply of fiber to this dish. One portion of this recipe is enough to meet about half of your daily fiber requirement. This salad provides an excellent supply of protein, while tomatoes and parsley are a good source of vitamins and freshness.
Feel free to use any type of bean you would like in this recipe.
(Percentage of daily recommendation)
|Calorie||226 cal.||(11 %)|
|Protein||7 g||(7 %)|
|Fat||11 g||(9 %)|
|Carbohydrates||23 g||(15 %)|
|Sugar added||1 g||(4 %)|
|Roughage||12 g||(40 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||3.3 mg||(28 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||3.7 mg||(31 %)|
|Vitamin B₆||0.4 mg||(29 %)|
|Folate||92 μg||(31 %)|
|Pantothenic acid||1.1 mg||(18 %)|
|Biotin||17.8 μg||(40 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||52 mg||(55 %)|
|Potassium||978 mg||(24 %)|
|Calcium||178 mg||(18 %)|
|Magnesium||105 mg||(35 %)|
|Iron||4.1 mg||(27 %)|
|Iodine||6 μg||(3 %)|
|Zinc||1.1 mg||(14 %)|
|Saturated fatty acids||1.7 g|
|Uric acid||168 mg|
The day before serving, put the beans in a bowl, cover well with cold water and soak overnight.
The next day, drain the beans in a colander. Place a saucepan and cover with cold water again.
Bring the beans to a boil. Remove the rising gray foam with a slotted spoon. Reduce heat.
Peel the onions and garlic. Rinse savory and tomatoes. Halve 1 onion and add to pot with garlic, savory and 2 cherry tomatoes.
Cook low heat until beans are al dente, about 1 1/2 hours. Drain and let cool. Remove the onion, garlic and savory.
Cut remaining tomatoes in half.
Rinse the parsley, shake dry, pluck off the leaves and chop. Add the tomatoes to the beans.
Cut the remaining onions into very small cubes.
Mix onions and parsley with mustard, olive oil and vinegar and season with salt, pepper and sugar. Mix with the beans and marinate 40 minutes. Season to taste before serving with salt and pepper.