Oil-free, low-calorie vegetable salad made from two types of

This oil-free, low-calorie vegetable salad made from two types of beans and peppers is high in protein, filling and easy to prepare.

Preparation time: The soaking and cooking time of the white beans are not included in the preparation time.

Portion size: The specified amount of 2 portions is sufficient for 2-3 people as a main course or for 4-5 people as a starter or side dish.

Nutrient profile: One portion of this dish provides three times the average daily requirement of vitamin C and twice the daily requirement of folic acid. Manganese and vitamin K are covered by over 100%. This dish has a high fiber content and a low calorie content of only 25% of the daily requirement. The ratio of omega-6 to omega-3 fatty acids is 4:1, below the maximum recommended ratio of 5:1. More on this at: Vegans often eat unhealthily. Avoidable nutritional errors.

White beans: White beans are seeds of a garden bean plant and belong to the legumes. Raw They are inedible due to the lectin phaseolin they contain and are even poisonous in large quantities. The cooking process irreversibly inactivates phaseolin and makes the beans a high-quality source of protein for humans. Dried white beans contain on average over 20 g of protein per 100 grams.

Green beans: Green beans are divided into Bush and pole beans. The former are a free-growing variety, although pole beans require support during growth. In contrast to many other types of beans, green beans are eaten whole, meaning seeds and pods.

Sweet peppers: The most commonly used variety of pepper in Europe and the USA is the sweet pepper ( Capsicum annuum). Most varieties change color from green to red, yellow or orange during the ripening process, depending on the carotenoids present. This is because chlorophyll, the green leaf pigment that is crucial for photosynthesis, decreases while the colored carotenoid pigments appear. Green peppers therefore often have a more pronounced flavor than ripe red and yellow peppers, although the latter tend to taste a little sweeter.

Walnuts: Of all known nuts, walnuts have the highest content of alpha-linolenic acid (ALA). They also have health benefits thanks to tocopherols (forms of vitamin E) and many macro and trace elements.

Reduce salt and oil: We have consciously reduced salt and left out oil for health reasons. You can find more information on this topic in the book we describe in detail: "Salt Sugar Fat" by Michael Moss.

Cooking white beans yourself: It is best to soak the beans well before cooking (preferably overnight) so that the phytic acid content is reduced. Phytic acid irreversibly binds minerals in the human body, so that they are no longer available to the organism. More on this here: " Phytic acid or phytate and soaking or sprouting ". After soaking, rinse the beans well and simmer with a little salt and just below boiling point for 45 to 60 minutes. If you do not soak the beans, the cooking time will be extended to 1.5 - 2 hours. Alternatively, you can cook the white beans in a pressure cooker without soaking for 30-40 minutes.

Pre-cooked beans: White beans (like other beans and legumes) are usually dried or pre-cooked and preserved. While the preserved version is more convenient and saves time, the dried version has the advantage of tasting better. In addition, by cooking at home you can also determine the degree of firmness yourself (canned beans are often very soft, sometimes even mushy). Of course, canned goods often contain unnecessary additives or are heavily salted, and the unprocessed version is therefore preferable. If you decide to buy ready-made beans, it is advisable to only buy organic canned goods. They are often processed more gently, but above all they contain fewer or no additives. Glass canned goods, which generally predominate in organic shops, are particularly recommended. These do not contain aluminum or BPA (bisphenol A) and are more environmentally friendly.

Quantity for pre-cooked white beans: 120 g dried beans correspond to approx. 240 g (drained weight) pre-cooked beans.