Bean Spread

Bean Spread

Glicemia: 6Porzioni: 4Tempo di preparazione: 15minPasto: Merenda
Micronutrienti:CalcioFolatiVitamina C

Macronutrienti per 100 g

Energia
70kcal
Zuccheri
1g
Grassi
0g
Fibre
4g
Grassi saturi
0g
Proteine
5g
Carboidrati
13g
Sodio
18mg

Ingredienti

  • 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

Preparazione

  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.

Micronutrienti in % del fabbisogno giornaliero

Ferro
2% del fabbisogno giornaliero
Magnesio
32% del fabbisogno giornaliero
Vitamina C
50% del fabbisogno giornaliero
Omega 3
0% del fabbisogno giornaliero
Vitamina A
7% del fabbisogno giornaliero
Calcio
59% del fabbisogno giornaliero
Folati
57% del fabbisogno giornaliero

Buono a sapersi

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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