Your Recipe

Greek Gigantes Beans

Zutat  Menge  Kalorien 
Karotten, roh 100g 41kcal
Zwiebeln 150g 60kcal
Petersilie 15g 5kcal
Bohnen weiß, roh 400g 1332kcal
Knoblauch 6g 9kcal
Olivenöl 60g 530kcal
Oregano getrocknet 1g 3kcal
Tomatenpaste, ohne Salzzusatz 15g 12kcal
Zerkleinerte Tomaten 400g 128kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:
Dried Giant White Beans: 2 cups (about 400 grams), soaked overnight
Onion: 1, finely chopped (about 150 grams)
Garlic: 2 cloves, minced
Carrot: 1, diced (about 100 grams)
Diced Tomatoes: 1 can (14 oz or 400 grams)
Chopped Parsley: 1/4 cup (about 15 grams)
Olive Oil: 1/4 cup (about 60 grams)
Tomato Paste: 1 tablespoon (about 15 grams)
Dried Oregano: 1 teaspoon (about 1 gram)
Salt and Pepper: To taste
Instructions:
o Drain soaked beans and place in a large pot. Cover with water and bring to a boil.
o Reduce heat and simmer for 30-40 minutes until beans are tender but still hold their shape. Drain and set aside.
o Preheat oven to 350°F (175°C).
o In a large skillet, heat olive oil over medium heat. Add chopped onion, garlic, and carrot. Sauté until vegetables are softened.
o Stir in diced tomatoes, tomato paste, dried oregano, salt, and pepper.
o Add cooked beans and chopped parsley. Mix well to combine.
o Transfer bean mixture to a baking dish. Cover with foil and bake in the preheated oven for 45-60 minutes until beans are tender and flavors melded.
o Serve Greek Gigantes Beans warm as a hearty vegetarian main dish or side.

Nährwertangaben 
Portionsgröße  143 g | ml
Menge pro Portion  265
1109
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.1g 10%
Gesättigte Fettsäuren  1.2g 6%
Natrium 113mg 5%
Gesamte Kohlenhydrate  38g 14%
Ballaststoffe  9.4g 34%
Zucker  4.9g
Protein  13g 26%
Vitamin D 0mcg 0%
Kalzium 152mg 12%
Eisen  6.2mg 34%
Kalium 1145mg 24%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 119.3 mcg 13%
Thiamin [B1] 0.277 mg 23%
Riboflavin [B2] 0.117 mg 9%
Niacin [B3] 1.088 mg 7%
Pantothensäure [B5] 0.578 mg 12%
Vitamin B6 0.29 mg 17%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 209.831 mcg 0%
Vitamin C 9.866 mg 11%
Vitamin D 0 mcg 0%
Vitamin E 2.014 mg 13%
Vitamin K 43.444 mcg 36%
Betain 0.096 mg 0%
Cholin 42.993 mg 8%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  37.6 g 14%
Sugars 4.9 g 10%
Ballaststoffe  9.4 g 34%
Carbohydrate 33.6 g 0%
Netto-Kohlenhydrate 32.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.538 g 0%
Arginin 0.782 g 0%
Asparaginsäure 1.584 g 0%
Cystein 0.15 g 0%
Glutaminsäure 2.211 g 0%
Glycin 0.492 g 0%
Histidin 0.348 g 0%
Isoleucin 0.552 g 0%
Leucin 0.988 g 0%
Lysin 0.859 g 0%
Methionin 0.187 g 0%
Phenylalanin 0.671 g 0%
Prolin 0.527 g 0%
Serin 0.674 g 0%
Threonin 0.546 g 0%
Tryptophan 0.151 g 0%
Tyrosin 0.354 g 0%
Valin 0.651 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 152.13 mg 12%
Kupfer 0.61 mg 67%
Fluorid 0.61 mcg 0%
Eisen  6.2 mg 34%
Magnesium 110.63 mg 26%
Mangan 1.06 mg 46%
Phosphor 180.29 mg 14%
Kalium 1145.43 mg 24%
Selen 7.02 mcg 13%
Natrium 112.84 mg 5%
Zink 2.08 mg 19%
andere
Nährstoff Menge  DV
Wasser 81.579 g 0%
Asche 3.077 g 0%