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Healthy Kefta and Zucchini Kebabs Recipe

Salad is any of a wide variety of dishes including: green salads; vegetable salads; long beans; salads of pasta, legumes, or grains; mixed salads incorporating meat, poultry, or seafood; and fruit salads. They often include vegetables and fruits.

Typically it’s served with a sunny side up egg (love how the yolk runs into the rice!) and a side of fresh cucumber and tomato (no dressing) to make a meal of it.

Tempo di preparazione 10 minuti
Tempo di cottura 15 minuti
Tempo di riposo 5 minuti
Tempo totale 30 min
Metodo di cottura: ,
Cucina: , ,
Portate: , , ,
Difficoltà: Intermedio
Porzioni: 6
Calorie: 1090 kcal
Stagione migliore: Adatto tutto l'anno
Descrizione

Bean salad is a common cold salad composed of various cooked beans – green beans, yellow wax beans, garbanzo beans, kidney beans – and typically fresh raw onions, peppers, and/or other vegetables, tossed in a vinaigrette or vinegar and characteristically sweetened with sugar. It can also be prepared as a pickled dish.  Bean salad is a popular choice for home canning. Salads prepared with this method should be used within a year for best quality.

Ingredients
  • 3 tbsp oil (olive)
  • 4 cup Green Beans (thinly sliced)
  • 75 g Parmesan Cheese (Low Sodium)
  • 32 g Basil
  • 12 tbsp Balsamic Vinegar
  • 1 dash Pepper
  • 1 dash Salt
  • 2 cup Onion (Finely Chopped)
    • Optional Toppings
  • 1 cup Sliced Cucumber
  • 4 tbsp Crispy Fried Onion
  • Salted Peanuts
Instructions
  1. 1

    Soak chopped onions in water: Place the chopped onions in a small bowl of water. This will help take the edge off the onions. Let sit while you prepare the rest of the salad.

  2. 2

    Blanch the green beans: Bring a large pot of salted water to a boil (2 Tbsp salt for 2 quarts of water). Add the green beans to the water and blanch only for about 2 minutes or so, until the beans are just barely cooked through, but still crisp.

  3. 3

    Bring a large pot of salted water to a boil (2 Tbsp salt for 2 quarts of water). Add the green beans to the water and blanch only for about 2 minutes or so, until the beans are just barely cooked through, but still crisp. Fresh young beans should cook quickly. Older, tougher beans may take longer. While the beans are cooking, prepare a large bowl of ice water. When the beans are ready, use a slotted spoon to remove them from the boiling water to the ice water to stop the cooking. Drain the green beans and the red onions.

  4. 4

    Toss with red onion, balsamic, Parmesan: Place the green beans, red onion, and chopped basil in a large bowl. Sprinkle in the olive oil, toss to coat. Sprinkle in the balsamic and Parmesan cheese. Toss to combine. Season to taste with salt and freshly ground black pepper.

  5. 5
    Serving

     Chill until ready to serve.  Overlap the cucumber and tomato on the side of each plate, sprinkle over the crispy fried onions.

Valori nutrizionali

Porzioni 6

Quantità per porzione
Calorie 1090kcal
% Valore giornaliero*
Grassi totali 85g131%
Grassi saturi 120g600%
Grassi insaturi 100g
Colesterolo 250mg84%
Sodio 255mg11%
Potassio 240mg7%
Carboidrati totali 800g267%
Fibra alimentare 64g256%
Zuccheri 5g
Proteine 42g84%
Vitamina A 31 IU
Vitamina C 67 mg
Calcio 80 mg
Ferro 90 mg
Vitamina D 4 IU
Vitamina E 50 IU
Vitamina K 98 mcg
Tiamina 26 mg
Riboflavina 45 mg
Niacina 16 mg
Vitamina B6 93 mg

* La percentuale dei valori giornalieri si basa su una dieta di 2000 calorie. I tuoi valori giornalieri potrebbero variare in base al tuo fabbisogno calorico.

Nota

Also easy to make your own! Just combine 1/4 cup ordinary soy sauce (I use Kikkoman) and 1/4 cup brown sugar over medium heat. Bring to a simmer and reduce until it becomes a maple syrup consistency. It will thicken more when it cools.

2. Chilli - I use 2 birds eye or Thai red chillies, adds a mild warmth, doesn't make it spicy. Adjust to taste. Chilli paste can also be used instead - add it when you add the rice.

Parole chiave: delicious, homemade, vegetarian, salad
Leggi online: https://www.secondariapescia2rlm.it/recipe/healthy-kefta-and-zucchini-kebabs-recipe/