Broad bean, barley & mint salad

Vegetarian
Health score
50%
Broad bean, barley & mint salad
70 min.
4
732kcal

Suggestions

Ingredients

  • vegetable stock 
  • 500 broad bean fresh frozen podded (or use )
  • 225 pearl barley 
  • handfuls mint leaves 
  • 200 radishes quartered
  • 100 hazelnut whole toasted roughly chopped
  • 140 goat's cheese crumbled
  • tbsp olive oil 
  • tbsp red wine vinegar 
  • 0.5  juice of lemon 
  • tbsp mint leaves finely chopped

Equipment

  • bowl
  • sauce pan
  • whisk
  • slotted spoon

Directions

  1. Heat the stock in a medium saucepan until boiling, then add the broad beans and cook for 3 mins until they float. Using a slotted spoon, transfer to a bowl and run under cold water to stop them cooking further. Squeeze the beans from their skins, if desired.
  2. Add the pearl barley to the stock and simmer over a low heat for 40-45 mins until tender.
  3. Drain the barley, stir through the mint leaves while still warm, then leave to cool.
  4. For the dressing, whisk all the ingredients together, season generously and mix into the cooled barley.
  5. Serve on a large platter or individual plates, scattered with the radishes, hazelnuts and goats cheese.

Nutrition Facts

Calories732kcal
Protein13.64%
Fat45.06%
Carbs41.3%

Properties

Glycemic Index
37.5
Glycemic Load
12.31
Inflammation Score
-9
Nutrition Score
30.448260848937%

Flavonoids

Cyanidin
1.68mg
Pelargonidin
31.57mg
Catechin
0.3mg
Epigallocatechin
0.69mg
Epicatechin
0.05mg
Epigallocatechin 3-gallate
0.26mg
Eriodictyol
0.93mg
Hesperetin
0.79mg
Naringenin
0.05mg
Apigenin
0.14mg
Luteolin
0.32mg
Kaempferol
0.43mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:732.29kcal
36.61%
Fat:37.81g
58.17%
Saturated Fat:8.39g
52.45%
Carbohydrates:77.96g
25.99%
Net Carbohydrates:59.01g
21.46%
Sugar:7.26g
8.06%
Cholesterol:16.1mg
5.37%
Sodium:1154.26mg
50.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.75g
51.5%
Manganese:2.91mg
145.68%
Fiber:18.95g
75.81%
Copper:1.28mg
64%
Folate:191.37µg
47.84%
Phosphorus:455.01mg
45.5%
Vitamin E:5.87mg
39.14%
Magnesium:151.83mg
37.96%
Selenium:26.34µg
37.63%
Iron:5.51mg
30.62%
Vitamin B1:0.42mg
28.19%
Vitamin B6:0.5mg
25.24%
Zinc:3.56mg
23.77%
Potassium:807.21mg
23.06%
Vitamin B2:0.36mg
21.36%
Vitamin B3:4.25mg
21.25%
Vitamin A:1032.28IU
20.65%
Vitamin K:18.12µg
17.26%
Calcium:157.73mg
15.77%
Vitamin C:11.58mg
14.04%
Vitamin B5:0.92mg
9.18%
Vitamin B12:0.07µg
1.11%