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Fasolada Kritiki me Lahana kai Xerofruta
A Cretan-style bean and vegetable plate eaten as a light mid-morning snack. Kidney beans, yellow snap beans, and boiled cabbage are dressed with olive oil, lemon, and oregano, with dried apricots and blueberries adding a gentle sweetness that's common in Aegean cooking. It's served at room temperature and sits well between breakfast and a main meal. #greek #mediterranean #beans #vegetables #snack #mezze
25
min total
(Prep:
15
| Cook: 10)
4
servings
m3hungry ai
5 recipes
Beans, kidney, california red, mature seeds, cooked, boiled, with salt
1.0 cup
Beans, snap, yellow, cooked, boiled, drained, with salt
1.0 cup
Cabbage, common, cooked, boiled, drained, with salt
1.0 cup, shredded
Burdock root, cooked, boiled, drained, without salt
0.5 cup (1" pieces)
Apricots, canned, extra heavy syrup pack, without skin, solids and liquids
0.25 cup, whole, without pits
Blueberries, dried, sweetened
0.25 cup
Olive oil
3.0 1 tablespoon
Lemon juice, raw
2.0 fl oz
Garlic, raw
2.0 clove
Longans, dried
0.5 gram
Spices, pepper, black
0.25 g
Nutrition Facts
Energy
829.8 kilocalorie
Protein
22.1 gram
Myristoleic acid (C14:1)
0.0 gram
Pentadecenoic acid (C15:1)
0.0 gram
Palmitoleic acid (C16:1, Omega-7)
0.5 gram
Heptadecenoic acid (C17:1)
0.0 gram
Gondoic acid (C20:1, Omega-9)
0.1 gram
Erucic acid (C22:1, Omega-9)
0.0 gram
Nervonic acid (C24:1, Omega-9)
0.0 gram
Oleic acid (C18:1, Omega-9)
28.3 gram
Alpha-Linolenic acid (ALA) (C18:3, Omega-3)
0.0 gram
Docosahexaenoic acid (DHA) (C22:6, Omega-3)
0.0 gram
Eicosapentaenoic acid (EPA) (C20:5, Omega-3)
0.0 gram
Pufa 2:5 N-3 (epa)
0.0 gram
Linoleic acid (C18:2, Omega-6)
0.0 gram
Gamma-Linolenic acid (GLA) (C18:3, Omega-6)
0.0 gram
Stearidonic acid (SDA) (C18:4, Omega-3)
0.0 gram
Eicosadienoic acid (C20:2, Omega-6)
0.0 gram
Eicosatrienoic acid (ETE) (C20:3, Omega-3)
0.0 gram
Dihomo-gamma-linolenic acid (DGLA) (C20:3, Omega-6)
0.0 gram
Arachidonic acid (ARA) (C20:4, Omega-6)
0.0 gram
Adrenic acid (DTA) (C22:4, Omega-6)
0.0 gram
Docosapentaenoic acid (DPA) (C22:5, Omega-3)
0.0 gram
Palmitic acid (C16:0)
5.3 gram
Capric acid (C10:0)
0.0 gram
Lauric acid (C12:0)
0.0 gram
Tridecylic acid (C13:0)
0.0 gram
Myristic acid (C14:0)
0.0 gram
Pentadecylic acid (C15:0)
0.0 gram
Margaric acid (C17:0)
0.0 gram
Arachidic acid (C20:0)
0.0 gram
Behenic acid (C22:0)
0.0 gram
Lignoceric acid (C24:0)
0.0 gram
Butyric acid (C4:0)
0.0 gram
Caproic acid (C6:0)
0.0 gram
Caprylic acid (C8:0)
0.0 gram
Stearic acid (C18:0)
1.1 gram
Palmitelaidic acid (C16:1)
0.0 gram
Linolelaidic acid (C18:2)
0.0 gram
Erucic acid (C22:1, Omega-9)
0.0 gram
Dietary Fiber
25.4 gram
Starch
0.0 gram
Lactose
0.0 gram
Maltose
0.0 gram
Sucrose
0.3 gram
Fructose
1.5 gram
Galactose
0.0 gram
Glucose
1.8 gram
Carotene, Alpha
0.1 microgram
Carotene, Beta
108.8 microgram
Choline
51.8 milligram
Folate (Vitamin B9)
666.5 microgram
Retinol
0.0 microgram
Vitamin A
1142.0 microgram
Vitamin B-12
0.0 microgram
Vitamin B-12, Added
0.0 microgram
Vitamin B-6
0.7 milligram
Vitamin B1 (Thiamin)
0.4 milligram
Vitamin B2 (Riboflavin)
0.3 milligram
Vitamin B3 (Niacin)
2.5 milligram
Vitamin B5 (Pantothenic Acid)
1.0 milligram
Vitamin C
73.5 milligram
Vitamin D
0.0 microgram
Vitamin E
10.1 milligram
Vitamin K
161.0 microgram
Vitamins And Other Components
0.0 gram
Calcium, Ca
266.1 milligram
Copper, Cu
0.8 milligram
Iron, Fe
8.4 milligram
Magnesium, Mg
165.2 milligram
Manganese, Mn
1.5 milligram
Phosphorus, P
403.1 milligram
Potassium, K
1686.5 milligram
Selenium, Se
4.6 microgram
Sodium, Na
928.4 milligram
Zinc, Zn
2.6 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
1.9 gram
Alcohol, Ethyl
0.0 gram
Amino Acids
0.0 gram
Arginine
1.3 gram
Ash
5.0 gram
Aspartic Acid
2.6 gram
Betaine
0.5 milligram
Caffeine
0.0 milligram
Cholesterol
0.0 milligram
Cryptoxanthin, Beta
2.6 microgram
Cystine
0.2 gram
Fluoride, F
1.0 microgram
Folic Acid
0.0 microgram
Glutamic Acid
3.2 gram
Glycine
0.8 gram
Histidine
0.5 gram
Hydroxyproline
0.0 gram
Isoleucine
0.9 gram
Leucine
1.5 gram
Lipids
0.0 gram
Lutein + Zeaxanthin
944.5 microgram
Lycopene
0.1 microgram
Lysine
1.4 gram
Methionine
0.3 gram
Oleic Acid (Omega-9)
0.0 gram
Phytosterols
8.2 milligram
Proline
0.9 gram
Proximates
0.0 gram
Serine
1.1 gram
Theobromine
0.0 milligram
Threonine
0.9 gram
Tocopherol, Beta
0.0 milligram
Tocopherol, Delta
0.0 milligram
Tocopherol, Gamma
0.0 milligram
Tocotrienol, Alpha
0.0 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Tryptophan
0.2 gram
Tyrosine
0.6 gram
Valine
1.1 gram
Water
453.8 gram
0
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the minced garlic and cook for 1-2 minutes, stirring frequently, until fragrant but not coloured — the oil should smell strongly of garlic without any hint of bitterness.
1
Add the cooked kidney beans, yellow snap beans, cabbage, and burdock root to the skillet. Stir gently to combine and cook for 3-4 minutes until everything is warmed through — the beans should be tender and hold their shape without splitting.
2
Pour in the lemon juice and sprinkle over the dried oregano, salt, and black pepper. Toss gently to coat and cook for a further 1-2 minutes until the dressing is absorbed into the vegetables and the mixture smells bright and herby.
3
Remove from heat and transfer to a serving platter. Scatter the dried apricots and blueberries over the top, then let the dish rest for 2-3 minutes at room temperature — the residual warmth will soften the fruit slightly and help the flavours settle together.
4
Drizzle with an extra tablespoon of olive oil if you like, and serve at room temperature. The beans should be well-dressed and tender, the cabbage soft, and the dried fruit distinct enough to notice in each few bites.
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