Fresh Shell Bean Salad




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Ingredients:

4 servings
Shell beans 300 grams
Scallion 5 branches
Tomato 2 medium size
Garlic 1 clove
Dill 3 branches
Lemon 1/2 medium size
Olive oil 3 Tablespoons
Salt

Recipe:


Wash the shell beans you have extracted and boil them until they soften by adding enough water covering 2 to 3 fingers. Then cool the boiled shell beans in cold water for a short while. Chop the tomatoes and scallions you have washed in small amounts. Add 1 clove of grated garlic to this mix. Wash the dill, chop it thinly and add it to the mixture. If the beans have shells remove them and then you can serve them after mixing with other ingredients, olive oil, salt and lemon juice.

Energy and Nutrition Facts:

Nutrition Facts 1 serving (%) Daily Value
Women (age 25-50)Men (age 25-50)
Energy 162 kcal 8 8
Carbohydrate 15.2 g 6 6
Protein 6.3 g 11 11
Fat 8.1 g 12 12
Fibre 3.9 g 13 13
Vitamin A 180.7 mcg 23 18
Vitamin E (equivalent) 1.8 mg 15 13
Vitamin B2 0.2 mg 14 12
Total Folic Acid 66.3 mcg 17 17
Calcium 77.9 mg 8 8
Iron 2.4 mg 16 24
Zinc 0.7 mg 10 7
Vitamin C 52.9 mg 53 53
Potassium 532.7 mg 15 15
Phosphorus 100.3 mg 14 14
Magnesium 43.1 mg 14 12
Vitamin B6 0.3 mg 24 19



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Energy and Nutrition Facts:
Fresh Shell Bean Salad

Nutritional Information In 1 serving
Energy 426 kcal
Carbohydrate 34.2 g
Protein 35.7 g
Fat 15.8 g
Fibre 5.2 g
Vitamin A 263.7 mcg
Vitamin E (equivalent) 4.8 mg
Vitamin B2 0.3 mg
Total Folic Acid 86.8 mcg
Calcium 159.4 mg
Iron 3.6 mg
Zinc 2.2 mg
Vitamin C 57.4 mg
Potassium 956.7 mg
Phosphorus 398.8 mg
Magnesium 86.1 mg
Vitamin B6 0.7 mg


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