Veggie bean stew

Super easy and cheap recipe to add some protein to your breakfast or lunch. Perfect if you are vegan but also great with eggs on toast. Some people prefer to leave the garlic out as it might be a bit much first thing in the morning, but I love it. As always, feel free to experiment and add/change ingredients as you please.

Ingredients (for 2 portions):

  • 1 can of beans (any type you like or a mix)
  • 1 can chopped tomatoes
  • bunch of fresh parsley or basil or both
  • 1 onion
  • 2 cloves garlic
  • 1 tea spoon dried thyme
  • 1 tea spoon ground cumin
  • salt, pepper & 1 tablespoon olive oil

Method

Finely chop up the onion and the garlic while you heat some olive oil in a pan. Once hot, add the onion and garlic and keep stirring until the onion starts to cook. Keep the heat low, this is not the type of dish that needs high heat. Then rinse the beans under water in a sieve, shake off excess water and add to the pan. Keep stirring and add the thyme and cumin. Then add the chopped tomatoes and salt and pepper to taste. Allow to simmer for a bit while you chop up the fresh herbs. Don’t add them until you are ready to serve.

Macros

In the photo I’ve used black eyed beans and then the macros per serving are as follows: 13.5 g protein, 32.5 g carbohydrates (9 g fiber) & 7.5 g fat (250 kcal).

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