Even ordinary beans can become the basis of delicious dishes that you will like. Because it goes well with vegetables and sauces, various spices and herbs. It makes delicious rich soups, hearty salads and snacks. 7 recipes for dishes with beans.
Let’s also recall the beneficial properties of beans. It contains a large amount of easily digestible proteins, which is why it is often called a vegetable analogue of meat. Also, this legume contains B vitamins, copper, zinc and potassium, and a number of other useful elements necessary for our body.
(1) – “As it is shown, the timing of food intake is an external synchronizer and plays a crucial role in obesity and weight loss treatment.”
Proper diet. 7 recipes for dishes with beans.
The following indicators determine the diet:
power multiplicity;
intervals between meals;
meal time;
calorie distribution by meal.
Proper nutrition ensures the effective functioning of the digestive system, normal absorption of food, and optimal metabolism. You need to eat so much that you don’t feel hungry. Overeating leads to the development of obesity and related diseases, the risk of which increases with a disorderly diet and a dry diet.
It is advisable that the main meals take place at the same time. Then a conditioned food reflex is developed, which affects the secretion of gastric juice, which contributes to the complete assimilation of nutrients.
#1. Beans with smoked sausages. 7 recipes for dishes with beans.
A very tasty lunch option! If you are in a hurry, you can use boiled or canned beans. Sausages are also suitable for any taste.
Ingredients for 4 servings:
The nutritional value of a serving is 468 k Cal
white beans 14.20oz
sausages 10.58oz
garlic 1 clove
red bell pepper 1 pc.
onion 1 pc.
leek 1 pc.
cherry tomatoes 10 pcs.
canned tomatoes in their own juice 5.29 oz
ground coriander to taste
paprika 1 teaspoon
sugar 1 teaspoon
salt to taste
olive oil 2 tablespoons
Instructions:
Cooking time is 30 minutes
Peel the sweet pepper and cut into squares. Cut the smoked sausages into pieces. Cut the leeks into rings, cherry tomatoes into halves.
Heat the olive oil in a frying pan and fry the finely chopped onion until transparent. Add chopped garlic, leeks, bell pepper and sausages. Stir and fry for 5 minutes over low heat. Add the cherry tomatoes and paprika and simmer for another 5 minutes.
Add boiled or canned beans, tomatoes, coriander, thyme leaves, sugar. Stir and simmer for another 5-10 minutes. If necessary, add salt to taste. Serve with fresh bread, a slice of lemon and, if desired, chopped parsley. Enjoy your meal!
#2. Paprika made of champignons. 7 recipes for dishes with beans.
Mushroom paprikash is a delicious and light dish.
Ingredients for 2 servings:
champignons 10.58oz
red bell pepper 1 pc.
paprika 2 teaspoons
herbs of provence ½ teaspoon
vegetable oil 3 tablespoons
tomato paste 2 tablespoons
onion 1 pc.
garlic 3 cloves
sugar 1 teaspoon
salt to taste
ground black pepper to taste
Instructions:
Cooking time is 40 minutes
Cut each mushroom into 4-5 pieces. Do not grind too much. Chop onion, garlic and large red sweet pepper and fry in vegetable oil for 10 minutes. Add the mushrooms to the vegetables. Add paprika, add tomato paste, spices. Pour in the water (vegetable broth) and mix gently. If you do not fast, then you can add wine or chicken broth.
Bring to a boil and simmer over medium heat for another 10-15 minutes. At the end, add salt and pepper, add sugar to taste. Stir and turn off after a couple of minutes. Serve with pasta, boiled potatoes or any porridge. Very tasty!
#3. Spicy chickpeas with spinach. 7 recipes for dishes with beans.
I invite you to enjoy a wonderful dish with a fragrant taste. The sharpness can be adjusted to your taste by adding more of one or another spice.
Ingredients for 2 servings:
chickpeas 7.0oz
onion 1 pc.
garlic 2 cloves
spinach 3.53oz
vegetable oil 3 tablespoons
tomato paste 2 tablespoons
salt to taste
spice mixture:
cumin 1 teaspoon
coriander 1 teaspoon
cinnamon to taste
ground ginger to taste
hot red pepper ½ tsp
turmeric ½ tsp
ground allspice to taste
ground nutmeg to taste
Instructions:
Cooking time is 20 minutes
We will start cooking a spicy salad in the evening. Soak the chickpeas in water and leave overnight. In the morning, drain the water, pour it cold and put it to cook for 1.5 hours. Add salt to the chickpeas 10 minutes before they are ready. Prepare the spicy mixture by mixing all the ingredients together. Chop the onion and garlic and fry in vegetable oil for about 4-5 minutes, stirring constantly.
Add spices and tomato paste, cook for another 2 minutes. Add the finished chickpeas and spinach (you can use frozen ). Add salt to taste, let the spinach cook for about a minute and turn off the heat.
Serve as a warm salad. You can use sour cream, it slightly reduces the sharpness of this dish. Enjoy your meal!
#4. Vegetable paella with lime juice. 7 recipes for dishes with beans.
Quick recipe, rich taste! It can be cooked in any broth: fish, chicken, meat.
Ingredients for 5 servings:
The nutritional value of a serving is 340 k Cal
Rice 10.58oz
sweet pepper 3 pcs.
patissons 2 pcs.
white onion 2 pcs.
garlic 4 cloves
parsley 4 sprigs
fresh thyme 2 sprigs
fresh basil 3 sprigs
salt to taste
allspice to taste
tomatoes 2 pcs.
chili pepper 1 pc.
bay leaf 1 pc.
lime juice 1 tablespoon
olive oil 2 tablespoons
Instructions:
Cooking time is 35 minutes
Chop the vegetables: peppers, squash, onion, garlic. Put onion, garlic in a frying pan and fry in olive oil for a couple of minutes, add rice, thyme, fry for another 3 minutes. Pour water (1:2 ratio), add salt, allspice. Simmer, stirring, for 15 minutes.
Chop the tomato, add to the rice, and chili pepper. Mix everything well. We put the bay leaf. 2 more minutes. Turn it off. Add the lime juice, chop the parsley and basil. Enjoy your meal!
#5. Mushroom pancakes with vegetables and tofu. 7 recipes for dishes with beans.
A delicious nutritious dish. It can serve as a full meal. It is not difficult to cook it. Flaxseed flour can be replaced with wheat flour, and corn starch can be replaced with potato starch. Mushroom pancakes can be baked in the oven.
Ingredients for 2 servings:
The nutritional value of a serving is 334 k Cal
Pancakes , fresh mushrooms 10.58oz
onion 3.53oz
garlic 2 cloves
flaxseed flour 3 tablespoons
corn starch 2 tablespoons
chopped herbs 1 tablespoon
salt to taste
ground black pepper to taste
vegetable oil for frying 3 tablespoons
Layer:
carrot 3.53oz
onion 1.76oz
garlic 1 clove
tofu 3.53oz
chopped herbs 1/2 tablespoon
salt to taste
ground black pepper to taste
vegetable oil for frying to taste
Instructions:
Cooking time is 40 minutes
Peel the mushrooms and chop them in a blender. Peel the onion and garlic. Chop it finely. Heat the vegetable oil in a frying pan. Add the onion and garlic. Cook until the onion is translucent. Add to the chopped mushrooms.
Add salt, pepper, finely chopped herbs and corn starch. Mix it up. Let it stand for 5 minutes. Add 3 tablespoons of flaxseed flour with a slide. Mix everything well.
Heat the vegetable oil in a frying pan. Spread one tablespoon of mushroom dough, form pancakes. Fry on each side until tender, carefully turn over. Cook over medium heat. We put the finished pancakes on a paper towel to remove excess fat.
Peel the onion and garlic. Finely chop it. Peel the carrots and chop them on a coarse grater. Fry the vegetables in vegetable oil until tender. Add salt and pepper to taste. Put the finished vegetables in a bowl, add the greens. Add the tofu and chop it with a fork. Mix everything together.
Put three or four pieces on a plate, shifting each tofu with vegetables. We’ll make a small mushroom cake. Put some tofu with vegetables on the last pancake.
Decorate with greenery. You can fry the mushrooms until golden brown and decorate the dish. Enjoy your meal!
#6. Zucchini cream soup
A delicious and healthy soup option for lunch!
Ingredients for 6 servings:
The nutritional value of a serving is 199 k Cal
zucchini 2 pcs.
onion 1 pc.
garlic 3 cloves
olive oil 3 tablespoons
walnuts 1.76oz
peppercorns mix to taste
lemon juice 1 teaspoon
boiling water 2 cups
parsley (chopped) 1 tablespoon
dill (dry) 1/2 tablespoon
Instructions:
Cooking time is 30 minutes
Fry the onion and garlic in olive oil until golden brown. Transfer to a saucepan. Add the chopped zucchini, pour boiling water (or vegetable broth) and cook for 10-15 minutes, until the zucchini is soft, over low heat.
Dry the walnuts in a frying pan. Chop the greens. As soon as the zucchini becomes soft, we send nuts, herbs, salt to the soup (you can add your favorite spices) and puree the soup with a blender. Pour into a plate, sprinkle with pepper, pour a small amount of olive oil, add a drop of lemon juice and decorate with crackers. Enjoy your meal!
#7. Avocado and pistachio sandwiches. 7 recipes for dishes with beans.
Very tasty crispy sandwiches with garlic flavor and delicate nutty avocado flavor. They are easy and simple to cook for lunch.
Ingredients for 3 servings:
bread 3 pieces
avocado 1 pc.
peeled pistachios 1 tablespoon
coriander 1 teaspoon
sesame 1 teaspoon
garlic 1 clove
olive oil Extra Virgin 1 tablespoon
salt to taste
lemon juice 2 tablespoons
parsley herbs 3 sprigs
freshly ground black pepper to taste
Instructions:
Cooking time is 15 minutes
Prepare the ingredients for delicious sandwiches. Peel and slice the avocado. Sprinkle with lemon juice. For a fragrant sprinkling of sandwiches, combine pistachios, sesame seeds and coriander. Knead them to a crumb.
Dry the slices of bread in a frying pan or under the grill in the oven. Grate a slice of loaf with garlic. Put avocado slices on top. Sprinkle generously with fragrant pistachio crumbs. Drizzle with olive oil, salt, and sprinkle with freshly ground pepper. Garnish with parsley, coriander or arugula leaves. Enjoy your meal!
(1) – US Medical Library; Timing of Breakfast, Lunch, and Dinner. Effects on Obesity and Metabolic Risk; Jesus Lopez-Minguez, Purificación Gómez-Abellán, and Marta Garaulet; Published online 2019 Nov 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893547/
Elena runs a private practice as a nutrition coach in the USA and many countries around the world. https://elenasunshinemagazine.com/services/
I offer:
Evaluate current meal plans and give general recommendations.
Individual consultations.
Making individual meal plans.
Recommend gradual dietary changes and consistent dietary practice.
Discuss the importance of balanced macronutrient intake.
To offer recommendations on eating behavior.
Promote the calorie recommendations set out by the U.S. Department of Agriculture, MyPlate, the Eatwell Guide in the United Kingdom, or other acceptable organizations.
