Beans: 3 quick vegan recipes



Beans are precious foods, especially for those who follow a vegan and vegetarian diet .

After all, all the legumes are, in fact, unless you suffer from intestinal disorders, you should never miss even lentils, chickpeas and peas, because they enrich the body with healthy and useful vegetable proteins.

It is advisable to share their presence at the table in three or four weekly meals, alternating with other protein sources.

Often, however, and this is another of the blocks in cooking legumes, you have no ideas on how to prepare them and you end up putting them in salads, or in usual recipes, such as cannellini in a small bird or in classic soups, risottos and pastas from tradition.

Instead, here are some easy and quick vegan recipes to prepare to vary a little on the subject, able to appreciate beans even for those who are not vegan or vegetarian.

Red bean meatloaf

Ingredients :

> 400 grams of borlotti beans,

> 400 gr red beans,

> 2 carrots

> 400 g of fresh herbs,

> 1 onion,

> 1 celery stalk,

> 1 clove of garlic and a few bay leaves (optional),

> rosemary

> soy sauce,

> nutmeg,

> half a lemon,

> a handful of chopped hazelnuts,

> 5 tablespoons of grated wholemeal bread,

> whole sea salt, pepper.

Preparation : prepare a mixture with onion, celery, rosemary, soa sauce, putting in a pan with a pinch of salt, the bay leaf and the whole garlic; cook for about 10 minutes.

Add the cooked and coarsely chopped beans, continuing to cook for another five minutes. Once off, add the breadcrumbs and extra virgin olive oil, a nutmeg scratch, freshly ground black pepper. Grease a large plumcake mold and place the mixture on it, leaving a groove in the center.

In the middle hole put a bed of raw finely chopped herbs and the whole carrots previously cleaned and blanched. Cover with the remaining bean mixture, pressing everything well. Add a layer of oil and soy sauce and hazelnuts to the surface. Bake at 200 ° C for about 45 minutes before serving.

El Gallo Pinto, rice and beans from Costa Rica

Ingredients :

> 6 cups of Mexican black beans,

> 6 of brown rice,

> 2 onions,

> an avocado,

> a tomato,

> fresh coriander,

> vegetable cream,

> extra virgin olive oil,

> salt and pepper.

Preparation : after soaking them, boil the beans, cooking them for about 40 minutes. Chop a white onion and add it in half of the chopped coriander and coarsely chopped tomatoes, season with oil.

Then take a pan and add the rest of the onion and the chopped coriander, sauté for a few minutes; then add the boiled beans, then salt, pepper, the tomato and onion mixture, and the rice. Cook over low heat for the indicated time, stirring occasionally. Sevire accompanied with slices of avocado and vegetable cream.

Cannellini bean flan

Ingredients :

> 300 grams of boiled cannellini beans,

> a fresh spring onion,

> a couple of tablespoons of extra virgin olive oil,

> salt, red pepper,

> breadcrumbs

> fresh basil

Preparation : in a pan with a drizzle of oil, fry the onion cut into slices, adding chilli and salt. Then make the beans jump. Blend everything with the mixer or blender and add a tablespoon of breadcrumbs. Fill three or four round molds, greased with oil and sprinkle with grated bread. Bake for about ten minutes at 180 ° C, then serve with salad or fresh tomatoes.

Beans among the foods for the autumn diet

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