
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
- Clean, wash, and divide 250g/8.82oz Broccoli into florets. Cook in salted water for 5 minutes, drain, and cool.
- Wash and dry 1 Organic lemon, grate some zest, halve, and juice one half.
- Peel and finely chop 1 Garlic clove.
- Drain and rinse 200g/7.05oz Cooked white beans.
- Wash, dry, and finely chop the leaves of 2 sprigs Mint.
- Puree Broccoli, lemon zest and juice, Garlic, Beans, and Mint with a hand blender.
- Season with Salt and Pepper to taste.
- 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.
Condividi: