Your Recipe

White Bean and Broccolini Salad

Zutat  Menge  Kalorien 
Zitronensaft 28.7g 6kcal
Brokkoli, roh 453.592g 154kcal
Bohnen weiß, roh 425g 1415kcal
Olivenöl 39.9g 353kcal
Zitronenschalen 2g 1kcal
Kapern, Konserve 15g 3kcal
Salatdressing, Honig-Senf, normal 0.6g 3kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
Kosher salt and freshly ground black pepper
1 lb. Broccolini, trimmed
3 tbsp. olive oil
1 tsp. lemon zest, plus 2 tablespoons juice
2 tbsp. capers, drained and chopped
2 tbsp. honey mustard
1/2 red pepper flakes
1 (15.5-ounce) can small white beans, rinsed
Directions

1. Bring a large pot of salted water to a boil. Add Broccolini and cook until stalks are crisp-tender, 1 to 2 minutes. Drain and run under cold water to cool. Pat dry, then cut into large pieces.

2. Whisk together oil, lemon zest and juice, capers, mustard, and red pepper flakes in a bowl. Season with salt and pepper. Add Broccolini and beans; toss to coat.

Nährwertangaben 
Portionsgröße  161 g | ml
Menge pro Portion  323
1350
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.6g 10%
Gesättigte Fettsäuren  1.1g 6%
Natrium 96mg 4%
Gesamte Kohlenhydrate  48g 18%
Ballaststoffe  13g 46%
Zucker  2.9g
Protein  19g 38%
Vitamin D 0mcg 0%
Kalzium 207mg 16%
Eisen  8mg 44%
Kalium 1517mg 32%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 23.633 mcg 3%
Thiamin [B1] 0.365 mg 30%
Riboflavin [B2] 0.196 mg 15%
Niacin [B3] 0.844 mg 5%
Pantothensäure [B5] 0.96 mg 19%
Vitamin B6 0.361 mg 21%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 324.04 mcg 0%
Vitamin C 69.823 mg 78%
Vitamin D 0 mcg 0%
Vitamin E 1.73 mg 12%
Vitamin K 85.463 mcg 71%
Betain 0.007 mg 0%
Cholin 61.731 mg 11%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  48.3 g 18%
Sugars 2.9 g 6%
Ballaststoffe  12.9 g 46%
Carbohydrate 48.1 g 0%
Netto-Kohlenhydrate 45.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.772 g 0%
Arginin 1.169 g 0%
Asparaginsäure 2.247 g 0%
Cystein 0.201 g 0%
Glutaminsäure 2.932 g 0%
Glycin 0.713 g 0%
Histidin 0.505 g 0%
Isoleucin 0.79 g 0%
Leucin 1.419 g 0%
Lysin 1.238 g 0%
Methionin 0.277 g 0%
Phenylalanin 0.983 g 0%
Prolin 0.784 g 0%
Serin 0.992 g 0%
Threonin 0.763 g 0%
Tryptophan 0.221 g 0%
Tyrosin 0.504 g 0%
Valin 0.96 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 207.34 mg 16%
Kupfer 0.73 mg 82%
Fluorid 0 mcg 0%
Eisen  8 mg 44%
Magnesium 151.63 mg 36%
Mangan 1.43 mg 62%
Phosphor 263.8 mg 21%
Kalium 1516.9 mg 32%
Selen 11 mcg 20%
Natrium 95.69 mg 4%
Zink 2.92 mg 27%
andere
Nährstoff Menge  DV
Wasser 82.346 g 0%
Asche 3.818 g 0%