This nourishing Bean Stew with pasta is rich in protein and vegetables, warms your body and keeps you full during the day.
This recipe is vegetarian and can easily be made vegan, just by replacing the Ghee with olive oil, coconut oil or another source of good fats of your choice.
The combination of cereals and legumes is excellent for nourishing the body with a good combination of proteins and amino acids. For this dish, the cereal used is wheat (if you choose to use a traditional wheat pasta) and the beans and chickpeas are legumes. Thus, there is a good nutritional combination.
Rich in protein and with a rich variety of vegetables, it is a complete, balanced and extremely nutritious meal!
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Bean Stew with pasta
Ingredients
- 400 g cooked beans black or white
- 250 g cooked chickpeas
- 150 g carrots
- 50 g onion
- 100 g leek
- 100 g red bell pepper
- 100 g green celery
- 200 ml tomato sauce
- 300-400 ml water
- 2-3 tbsp Ghee
- 2 tsp turmeric
- 2 tsp cumin seeds
- 2 tsp fennel seeds
- 1 tsp pepper
- 2-3 bay leaves
- Fresh herbs like Thymian or rosemary
- 200 g pasta recommended: wholegrain or gluten-free
Instructions
- For a spontaneous meal that is quick to make, use canned or precooked beans and chickpeas. For the healthy version, plan in advance and soak them in water at least 12 hours, rinse well and cook for about 30 minutes. Tipp: Cook more and freeze so you can grab them whenever you need beans. This way, you avoid the controversial aluminium cans, and you can eat food that is fresher and is charged with your own energy during cooking.
- Clean and cut all the vegetables into pieces. Take a pan, heat some ghee and roast the spices for 30-60 seconds. This helps enhance the flavour, but even more importantly, it makes the healing active ingredients that are stored in the spices, be released, as they are fat soluble.
- Start by adding first the onion and leek, sauté for 3-5 minutes and that add carrots, celery, and the bell pepper for 5 more minutes.
- Add the beans, chickpeas, cover with water and tomato sauce, add a few basil leaves, and let them simmer on low-medium heat for 30 minutes or so.
- Meanwhile, cook your pasta.
- Add fresh herbs and serve the stew with pasta. Or simply mix the pasta with the stew in the same pot. This way, you provide your body all essential amino acids when eating a vegan meal.As a general rule, legumes and grains make a great team in terms of protein profiles. They complement each other.
Video
Notes
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great vegetable protein option
Verdammt leckeres und super sättigendes Essen 😋