Broad bean & courgette salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
85%
Broad bean & courgette salad
25 min.
4
318kcal

Suggestions

Ingredients

  • medium zucchini 
  • 200 avarakkai / broad beans podded (1kg 2lb 4oz unpodded weight)
  • tbsp olive oil 
  • 10  walnut halves roughly chopped
  • tbsp citrus champagne vinegar 
  • 50 ml olive oil 

Equipment

  • frying pan
  • whisk

Directions

  1. To make the vinaigrette, whisk the white wine vinegar and olive oil together with some seasoning, then set aside. Boil a pan of water, add the broad beans and boil for 2-3 mins.
  2. Drain and plunge into iced water, then leave to cool a little before removing the skins.
  3. Cut the baby courgettes into 4-5 pieces on the diagonal. If you are using medium courgettes, cut into four lengthways and slice into 5mm thick pieces.
  4. Heat the olive oil in a frying pan over a medium heat, add the courgettes. Cook, stirring for 5-8 mins, until they are a light golden colour.
  5. Add the broad beans and some seasoning, and cook for another 30 secs.
  6. Remove from the heat and stir in the vinaigrette while still warm.
  7. Serve with the chopped walnuts scattered over.

Nutrition Facts

Calories318kcal
Protein11.07%
Fat61.91%
Carbs27.02%

Properties

Glycemic Index
23.25
Glycemic Load
5.44
Inflammation Score
-8
Nutrition Score
22.029565272124%

Flavonoids

Cyanidin
0.14mg
Apigenin
0.02mg
Luteolin
0.02mg
Quercetin
2.59mg

Nutrients percent of daily need

Calories:317.81kcal
15.89%
Fat:23.13g
35.58%
Saturated Fat:3.21g
20.06%
Carbohydrates:22.71g
7.57%
Net Carbohydrates:15.76g
5.73%
Sugar:10.84g
12.05%
Cholesterol:0mg
0%
Sodium:34.63mg
1.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.3g
18.61%
Vitamin C:70.4mg
85.34%
Manganese:1.08mg
53.84%
Folate:150.98µg
37.74%
Vitamin B6:0.7mg
35.09%
Potassium:1180.81mg
33.74%
Vitamin K:29.53µg
28.12%
Fiber:6.95g
27.82%
Magnesium:100.11mg
25.03%
Vitamin B2:0.42mg
24.73%
Phosphorus:229.06mg
22.91%
Vitamin E:3.17mg
21.11%
Copper:0.42mg
20.86%
Vitamin B1:0.24mg
16.13%
Vitamin A:792.5IU
15.85%
Iron:2.47mg
13.7%
Zinc:1.91mg
12.77%
Vitamin B3:2.18mg
10.9%
Vitamin B5:0.91mg
9.07%
Calcium:86.03mg
8.6%
Selenium:2.33µg
3.33%