Vegan White Bean Lard with Braised Apple and Marjoram - Healthy DASH Recipe | DietsPremium | Diets Premium
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Vegan White Bean Lard with Braised Apple and Marjoram
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Vegan White Bean Lard with Braised Apple and Marjoram

Hypertension (DASH) Dinner/Supper DASH Diet Hypertension Dinner
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
25 min
Portion
4
Cena (Lidl)
$0.50
Koszt / porcja
$0.13
Number of ingredients needed for preparation
6
Calories
568
Contains 142 calories per portion.
142 kcal
Protein/Portion
5g
Fat/Portion
4g
Carbs/Portion
21g
Fiber/Portion
~

Ingredients

Cooked white beans

Cooked white beans

200 Gram (200 Gram) • 287 kcal
B: 19.4g
T: 1g
W: 50.2g
287 kcal
Apple

Apple

#Apple
150 Gram (150 Gram) • 81 kcal • $0.21
Apples Rosaceae fruits Salicylates
B: 0.6g
T: 0.6g
W: 18.2g
81 kcal
Onion

Onion

#Onion
120 Gram (120 Gram) • 51 kcal • $0.11
Onion
B: 1.3g
T: 0.1g
W: 11.2g
51 kcal
Olive Oil

Olive Oil

#Olive Oil
15 Gram (15 Gram) • 135 kcal • $0.17
Olive
B: 0.2g
T: 14.9g
W: 0g
135 kcal
Dried Marjoram

Dried Marjoram

3 Gram (3 Gram) • 11 kcal • $0.01
Mugwort-Celery-Spice Syndrome Celery
B: 0.4g
T: 0.2g
W: 1.8g
11 kcal
Black pepper

Black pepper

1 Gram (1 Gram) • 3 kcal
B: 0.1g
T: 0g
W: 0.6g
3 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage
5%

This recipe covers 5% of your daily calorie requirement.

Recipe: 142 kcal • Your requirement: 2638 kcal

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Recipe preparation steps

1
Heat olive oil in a skillet, add finely chopped onion and peeled diced apple. Cook gently over low heat for 10-12 minutes until soft, sweet, and lightly caramelized.
2
Blend cooked white beans until smooth, adding a splash of water or broth if needed for a velvety consistency.
3
Fold the sautéed onion and apple mixture into the pureed beans. Season generously with dried marjoram and black pepper. Stir well and chill before serving on hearty rye sourdough bread.
Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 porcja)

Macronutrient Distribution 1 porcja
568 kcal
Protein
22g
Fat
16.9g
Carbs
82g
Vegan White Bean Lard with Braised Apple and Marjoram
Bio-Analysis Recipe

Vegan White Bean Lard with Braised Apple and Marjoram

568 kcal B: 22g T: 16.9g W: 82g
Glycemic Load
IG 65 ŁG 53
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 101 nutrients organized by category and RDA coverage.
Contains allergens 7
Apples Rosaceae fruits Salicylates Onion Olive Mugwort-Celery-Spice Syndrome Celery
BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
66 min • Glucose: ~148.2 mg/dL • Insulin: 85.3 µIU/mL
70 90 120 140 160 140 mg/dL ~148.2 mg/dL (66m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
53.3 / serving
Net carbohydrates: 73g
Glycemic Index IG
65 / 100
Peak glucose concentration
~148.2 mg/dL
Estimated peak time: 66 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber: 9g
Clinical insights: High fat and fiber content flattens the glucose peak by up to 48%. Energy is released slowly and steadily, preventing a postprandial crash.
Full bio-analysis & interactions
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