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Recipe Category / Salads

White bean salad with wild greens

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

White bean salad with wild greens

Method

  • In a bowl add the beans along with cold water, salt, and set them aside for 8 hours to soak.
  • Drain and rinse.
  • In a pot with boiling water, add the beans and boil for 30-35 minutes.
  • A few minutes before draining the beans, add the greens to the same pot and boil for 2-3 minutes.
  • Place a frying pan over high heat and add 3 tablespoons olive oil.
  • Finely chop the onion, the garlic, and add them to the pan. Add the sugar and sauté until caramelized.
  • Drain the beans with the greens, and add them to the pan. Deglaze the pan with the ouzo and let it evaporate.
  • Add salt, pepper, the chili flakes, the lemon zest and juice, and mix.
  • Transfer to a serving platter and add the rest of the olive oil, the cherry tomatoes cut in half, the rusks crumbled, the feta crumbled with your hands, and the oregano.
  • Serve with lemon slices.
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Nutritional
Chart

Nutrition information per portion

597
Calories (kcal)
30 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

26.0
Total Fat (g)
37 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

7.4
Saturated Fat (g)
37 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

53.0
Total Carbs (g)
20 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

9.5
Sugars (g)
11 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

25.0
Protein (g)
50 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

23.0
Fibre (g)
92 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.8
Sodium (g)
30 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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