Roasted EGGPLANT & BEANS NUTRITION BOWL | HIGH PROTIEN Vegetarian and Vegan Meal Ideas
Roasted Eggplant & Beans Nutrition Bowl. High protein vegetarian and vegan meal Ideas for any day of the week.
???? Let me know if you enjoyed my healthy vegan nourish bowl recipe.
▶️ RECIPE INGREDIENTS: (3 to 4 servings)
???? To roast the Eggplant and Red Bell pepper:
Olive oil
1 large Eggplant / Aubergine (490g approx. including skin)
1 large Red Bell Pepper (300g approx. including seeds/core)
Aluminum foil to cover the roasted vegetables
✅ ???? Ingredients:
1+1/3 Cup / 300g ROASTED Eggplant (VERY FINELY CHOPPED INTO A MASH)
3/4 Cup / 140g ROASTED Red Bell Pepper (VERY FINELY CHOPPED ALMOST INTO A MASH)
2 Cups / 1 can (540ml can) White Kidney Beans / Cannellini Beans
1/2 cup / 75g Carrots finely chopped
1/2 cup / 75g Celery finely chopped
1/3 cup / 50g Red Onion finely chopped
1/2 cup / 25g Parsley finely chopped
???? Salad Dressing:
3+1/2 Tablespoons Lemon juice OR TO TASTE
1+1/2 Tablespoon Maple Syrup OR TO TASTE
2 Tablespoon Olive Oil (I have used organic cold pressed olive oil)
1 Teaspoon minced/grated Garlic
1 Teaspoon Ground Cumin
Salt to taste (I added 1+1/4 Teaspoon pink Himalayan salt which is milder than the conventional salt so adjust accordingly)
1/4 Teaspoon Ground Black Pepper
1/4 Teaspoon Cayenne Pepper (OPTIONAL)
▶️ METHOD:
Pre-heat the oven at 400 F. Line a baking tray with parchment paper. Cut the eggplant in half. Score it in a crosshatch diamond pattern about 1 inch deep. Brush with olive oil. Cut the red bell pepper in half and remove the seeds/core, brush with olive oil. PLACE BOTH THE EGGPLANT AND PEPPER FACE DOWN on the baking tray.
✅???? NOTE: IT'S REALLY IMPORTANT THAT YOU PUT IT FACE DOWN ON THE BAKING TRAY. This will trap the steam and help it bake properly.
Bake in a pre-heated oven at 400 F for about 35 minutes or until the vegetables are nicely roasted and soft. Once roasted remove from the oven place it on a cooling rack. Allow it to cool down.
✅???? MAKE SURE TO COVER IT, THIS WILL LOOSEN THE SKIN of the vegetables and make it easy to peel the skin.
Drain the cooked white kidney beans (cannellini beans) and rinse it with water. Now let the beans sit in a strainer until all the water is drained. WE DO NOT WANT SOGGY BEANS here.
To a small bowl, add lemon juice, maple syrup, olive oil, minced garlic, salt, ground cumin, black pepper, cayenne pepper. Mix thoroughly until well combined. Set it aside.
By now the roasted eggplant and pepper would have cooled off. So uncover and peel the skin of the bell pepper and CHOP IT VERY FINELY ALMOST INTO A MASH. Scoop the pulp of the roasted eggplant and discard the skin, CHOP IT VERY FINELY BY RUNNING THE KNIFE SEVERAL TIMES UNTIL IT TURNS INTO A MASH.
✅???? IT'S VERY IMPORTANT THAT YOU FINELY CHOP THE ROASTED EGGPLANT AND PEPPER ALMOST INTO A MASH - to make this dish creamy and it becomes a part of the dressing.
Transfer the roasted eggplant and pepper to a large bowl. Add the cooked kidney beans (cannellini beans), chopped carrot, celery, red onion, parsley and the dressing. Mix thoroughly.
Cover the bowl and CHILL IN THE REFRIGERATOR FOR 2 HOURS, TO ALLOW THE BEANS TO ABSORB THE DRESSING. DO NOT SKIP THIS STEP.
Once chilled, it's ready to serve. This is a very versatile dish, have it with pita, in a lettuce wrap, with chips, as a salad and can also be eaten with steamed rice. It stores well in the refrigerator for 3 to 4 days (in an airtight container).
▶️ IMPORTANT NOTES:
???? After brushing the raw eggplant and pepper with olive oil, MAKE SURE TO PLACE IT FACE DOWN ON THE BAKING TRAY. This will trap the steam and help it bake properly
???? Drain the cooked beans and rinse it with water. Let the beans sit in a strainer until all the water is drained. WE DO NOT WANT SOGGY BEANS
???? IT'S VERY IMPORTANT THAT YOU FINELY CHOP THE ROASTED EGGPLANT AND PEPPER ALMOST INTO A MASH - to make this dish creamy and it becomes a part of the dressing
???? This is a very versatile dish, have it with pita, in a lettuce wrap, with chips, as a salad and can also be eaten with steamed rice. Stores well in the refrigerator for 3 to 4 days (if stored well in an airtight container)
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Easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, and modern cuisines from around the world. I take pride in creating recipes and videos for your best viewing experience.
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Cannellini beans provencale recipe
CANNELLINI BEANS PROVENCALE
recipe30.com
Vegetarians or meat eaters, this recipe is so tasty yet quick to make.
It ticks all the boxes, tasty, cheap to make, quick to prepare and high in nutrition. The cannellini bean, also known as the white Italian kidney bean, is slightly larger than the navy bean. Great health food for cholesterol reduction and cancer prevention due to their antibacterial and anti fungal activity.
COMMENT CUISINER LES HARICOTS ROUGES ? RECETTE SIMPLE ET PRÊTE EN 15 MIN !
Bienvenue sur ma chaîne ! Ici tu pourras retrouver des recettes simples et rapides à réaliser !!
Salam, Bonjour ????
Aujourd'hui je vous partage ma recette des haricots rouges autrement appelés aussi Rajma.
Le haricot rouge appartient aux légumineuses. Peu calorique, il contient 85 calories pour 100g, il est donc un féculent à privilégier dans notre alimentation et celle en particulier des végétariens. Riche en protéines, minéraux et fibres, le haricot rouge est apprécié pour sa couleur, sa texture et sa saveur délicates. Le haricot rouge est un atout pour ceux en période de régime.
Le haricot rouge est doté de vertus diurétiques de par la présence de potassium et sa pauvreté en sodium,
Il bénéficie d'un index glycémique moyen qui permet une meilleure stabilité du diabète sans oublier une diminution du risque cardiovasculaire (présence de phytostérols).
Ses fibres alimentaires lui confèrent un effet rassasiant et améliorent le fonctionnement intestinal.
Il ne contient quasiment pas de lipides.
Il dispose d'une teneur particulièrement intéressante en calcium, en fer et en vitamines du groupe B, en particulier en vitamine B9 (vitamine anti-oxydante).
Pour réaliser cette recette, il vous faudra :
- 1 autocuiseur
- 1 verre (qui vous servira de doseur pour les haricots rouges et la quantité d'eau)
INGRÉDIENTS :
- 1 volume d'haricots rouges (que j'ai laissé dans un saladier rempli d'eau toute une nuit)
- 2 volumes d'eau
- 1 oignon haché
- 2 gousses d'ail râpés
- 1 tomate
- 1 piment vert (facultatif)
- 1 demi càc de poivre
- 1 càc et demi de sel (ou à votre convenance)
- 1 càc et demi de piment de cayenne
- 1 demi càc de curcuma
- 1 càc de double concentré de tomates
- ciboulette ou persil
#haricotrouge
#commentcuisinerlesharicotsrouges
#rajma
#recettepakistanaise
#recettefacile
Abonne toi à ma chaîne et like, partage sans oublier de commenter, ça fait toujours plaisir et c'est entièrement gratuit :D
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