Broad Beans In Olive Oil




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Ingredients

6 Serves
Fresh broad beans 1 kg
Garlic 2 cloves (6 g)
Onion 2 medium (200 g)
Olive oil 1/4 cup (75 g)
Lemon juice Juice of 1/2 a lemon (30 ml)
Sugar 1/2 teaspoon
Dill 1/2 bunch (40 g)
Salt
Mint

Recipe:


Wash and shell the broad beans. Chop the onions into cubes. Crush the garlic cloves and mix with the onions. Sauté the onion mixture in a tbsp of olive oil. Add the broad beans and continue to cook. As the broad beans begin to soften, add four cups of water. Add the sugar, salt, and spices, and cook over medium heat for 25-30 minutes.

Energy and Nutrition Facts:

Nutrition Facts 1 Servings
(%) Daily Value
Woman (age 25 - 50)Men (age 25 - 50)
Energy 270 kcal 14 14
Carbohydrate 24.6 g 9 9
Protein 12.4 g 22 22
Fat 13.4 g 20 20
Fiber 5.9 g 20 20
Vitamin A 124.5 mcg 16 12
Vitamin E (equivalent) 2.2 mg 18 15
Vitamin B2 0.3 mg 22 19
Total Folic Acid 82.2 mcg 21 21
Calcium 67.4 mg 7 7
Iron 3.9 mg 26 39
Zinc 0.7 mg 10 7
Vitamin C 63.7 mg 64 64
Potassium 694.9 mg 20 20
Phosphorus 178.9 mg 26 26
Magnesium 70.1 mg 23 20
Vitamin B6 0.4 mg 33 27


Broad Beans In Olive Oil:



Broad beans helps you to meet your daily requirement with 12.4 grams of protein
A serving can provide 1/3 of your daily vitamin B needs.
A portion of broad beans supply 1/3 of your daily iron requirement The absorption of iron from vegetable sources is increased by eating vitamin C-rich foods.



References:

1-Türkiye’ye Özgü Besin ve Beslenme Rehberi_ (2015), Ankara: Hacettepe Üniversitesi, Sağlık Bilimleri Fakültesi, Beslenme ve Diyetetik Bölümü.
2-Türkiye Beslenme Rehberi (2015), Ankara, TC Sağlık Bakanlığı, Yayın No:1031. http://beslenme.gov.tr/content/files/arastirmalar/tbsa/1_haziran_t_ber_rehber_y_ksek_kalite.pdf
3- Gıda, Tarım ve Hayvancılık Bakanlığı, TÜRK GIDA KODEKSİ ETİKETLEME YÖNETMELİĞİ, 29Aralık 2011.
http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
4-Beslenme Bilgi Sistemleri (BEBIS 7.2).
5- EFSA Scientific Opinion. 2009;7(9):1215, 2010;8(10):1740; 2009;7(9):1228. European Commission Regulation (EU) No: 432/2012 of 16/05/2012




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Food Composition of Menu of the Day

Energy and Nutrients 1 Serving
Energy 667.9 kcal
Carbohydrate 42 g
Protein 46.6 g
Fat 34.2 g
Fiber 6.2 g
Vitamin A 208 mcg
Vitamin E (equivalent) 4.8 mg
Vitamin B2 0.8 mg
Total Folic Acid 116.4 mcg
Calcium 281.8 mg
Iron 6 mg
Zinc 3.2 mg
Vitamin C 65.2 mg
Potassium 1,217.7 mg
Phosphorus 557.1 mg
Magnesium 133.7 mg
Vitamin B6 0.8 mg
Vitamin B12 0.3 mcg

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