
Bean Spread
Blutzucker: LowPortionen: 4Zubereitungszeit: 15minMahlzeit: Snack
Mikronährstoffe:Vitamin CIronFolateMagnesiumCalcium
Makronährstoffe pro 100g
Energy
70kcal
Sugar
1g
Fat
0g
Fiber
4g
Sat fat
0g
Protein
5g
Carbs
13g
Sodium
18mg
Zutaten
- 250g / 8.82oz Broccoli
- to taste Salt
- 1 Organic lemon
- 1 Garlic clove
- 200g / 7.05oz Cooked white beans
- 2 sprigs Mint
- to taste Pepper
- to taste Salt
- 1 Organic lemon
- 1 Garlic clove
- 200g / 7.05oz Cooked white beans
- 2 sprigs Mint
- to taste Pepper
Zubereitung
1. Clean, wash, and divide 250g/8.82oz Broccoli into florets. Cook in salted water for 5 minutes, drain, and cool.
2. Wash and dry 1 Organic lemon, grate some zest, halve, and juice one half.
3. Peel and finely chop 1 Garlic clove.
4. Drain and rinse 200g/7.05oz Cooked white beans.
5. Wash, dry, and finely chop the leaves of 2 sprigs Mint.
6. Puree Broccoli, lemon zest and juice, Garlic, Beans, and Mint with a hand blender.
7. Season with Salt and Pepper to taste.
8. Store airtight and refrigerated for 3-4 days.
2. Wash and dry 1 Organic lemon, grate some zest, halve, and juice one half.
3. Peel and finely chop 1 Garlic clove.
4. Drain and rinse 200g/7.05oz Cooked white beans.
5. Wash, dry, and finely chop the leaves of 2 sprigs Mint.
6. Puree Broccoli, lemon zest and juice, Garlic, Beans, and Mint with a hand blender.
7. Season with Salt and Pepper to taste.
8. Store airtight and refrigerated for 3-4 days.
Mikronährstoffe % des Tagesbedarfs
Iron
28% of RDI
Magnesium
38% of RDI
Vitamin C
31% of RDI
Omega 3
0% of RDI
Vitamin A
0% of RDI
Calcium
9% of RDI
Folate
44% of RDI
Gut zu wissen
Beans are one of the highest-protein plant foods and are a good source of minerals such as potassium, calcium, magnesium, zinc, and iron.
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