EatSmarter exclusive recipe

Zesty Marinated Bean Salad

with Cherry Tomatoes and Parsley
5
Average: 5 (2 votes)
(2 votes)
Zesty Marinated Bean Salad

Zesty Marinated Bean Salad - Small effort, but big flavors: Italian-style beans

share Share
print
bookmark_border Copy URL
Health Score:
9,3 / 10
Difficulty:
very easy
Difficulty
Preparation:
30 min.
Preparation
ready in 14 h. 10 min.
Ready in
Calories:
226
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie226 kcal(11 %)
Protein7 g(7 %)
Fat11 g(9 %)
Carbohydrates23 g(15 %)
Sugar added1 g(4 %)
Roughage12 g(40 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E3.3 mg(28 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.7 mg(31 %)
Vitamin B₆0.4 mg(29 %)
Folate92 μg(31 %)
Pantothenic acid1.1 mg(18 %)
Biotin17.8 μg(40 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C52 mg(55 %)
Potassium978 mg(24 %)
Calcium178 mg(18 %)
Magnesium105 mg(35 %)
Iron4.1 mg(27 %)
Iodine6 μg(3 %)
Zinc1.1 mg(14 %)
Saturated fatty acids1.7 g
Uric acid168 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
6 ounces
Cranberry dried beans
2
1
1 sprig
9 ounces
1 bunch
smooth Parsley
2 teaspoons
medium hot Mustard
4 tablespoons
2 tablespoons
Preparation

Kitchen utensils

1 Pot, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Sieve, 1 Slotted spoon, 1 Whisk, 1 Lid

Preparation steps

1.
Zesty Marinated Bean Salad preparation step 1

The day before serving, put the beans in a bowl, cover well with cold water and soak overnight.

2.
Zesty Marinated Bean Salad preparation step 2

The next day, drain the beans in a colander. Place a saucepan and cover with cold water again.

3.
Zesty Marinated Bean Salad preparation step 3

Bring the beans to a boil. Remove the rising gray foam with a slotted spoon. Reduce heat.

4.
Zesty Marinated Bean Salad preparation step 4

Peel the onions and garlic. Rinse savory and tomatoes. Halve 1 onion and add to pot with garlic, savory and 2 cherry tomatoes.

5.
Zesty Marinated Bean Salad preparation step 5

Cook low heat until beans are al dente, about 1 1/2 hours. Drain and let cool. Remove the onion, garlic and savory.

6.
Zesty Marinated Bean Salad preparation step 6

Cut remaining tomatoes in half.

7.
Zesty Marinated Bean Salad preparation step 7

Rinse the parsley, shake dry, pluck off the leaves and chop. Add the tomatoes to the beans.

8.
Zesty Marinated Bean Salad preparation step 8

Cut the remaining onions into very small cubes.

9.
Zesty Marinated Bean Salad preparation step 9

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.