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Bean Meal Prep Trio: Bean & Grain Salad, Bean Frittata and Corn, Potato & Bean Chowder
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Bean Meal Prep Trio: Bean & Grain Salad, Bean Frittata and Corn, Potato & Bean Chowder

1 h 15 minPara 8Nutri-Score B€€
de @startwithbeans27 importaciones0 veces cocinadas
Adaptar esta receta

lo que necesita

Ingredientes

8 personas
  • canned black beans or pinto beans (drained and rinsed (about 1½ cups each))Despensa3 piezas
  • brown rice or quinoa (cooked)Cereales200 g
  • red bell pepper (diced)Frutas y verduras2 piezas
  • purple cabbage (thinly shredded)Frutas y verduras200 g
  • scallions or red onion (sliced)Frutas y verduras4 piezas
  • tomato (diced)Frutas y verduras2 piezas
  • cucumber (diced)Frutas y verduras1 pieza
  • celery (sliced)Frutas y verduras3 piezas
  • greens or lettuce (chopped)Frutas y verduras100 g
  • parsley (chopped)Frutas y verduras15 g
  • peach or blueberries (diced (optional))Frutas y verduras1 pieza
  • pepitas (toasted)Frutos secos y semillas40 g
  • lemon (juiced)Frutas y verduras1 pieza
  • garlic (minced)Frutas y verduras4 piezas
  • olive oil (for dressing and cooking)Despensa90 ml
  • dried oreganoEspecias3 g
  • saltEspecias6 g
  • black pepper (ground)Especias2 g
  • eggs (cracked into a bowl)Lácteos8 piezas
  • heavy cream or plant-based milkLácteos180 ml
  • Parmesan (grated)Lácteos60 g
  • additional cheese (grated (optional))Lácteos60 g
  • fresh sage (chopped)Frutas y verduras3 g
  • potatoes (diced, cooked leftovers for the frittata)Frutas y verduras700 g
  • fresh corn (kernels shaved off the cob (or frozen corn))Frutas y verduras5 piezas
  • onion (diced)Frutas y verduras1 pieza
  • vegetable brothDespensa1 litro
  • milk, cream or plant milk (optional, for a creamy chowder)Lácteos250 ml
  • dried thymeEspecias3 g
  • smoked paprikaEspecias4 g
  • cayenne pepper (a pinch)Especias1 g
  • sweet potato (for roasting)Frutas y verduras2 piezas
  • broccoli (cut into florets, for roasting)Frutas y verduras1 pieza
  • tahiniDespensa60 g
  • sriracha (optional, for the tahini sauce)Despensa15 ml

por ración

Nutrición

519kcal

Carbohidratos
60 g
Proteínas
21 g
Grasas
22 g
Adaptar utensilios

lo que usará

Utensilios

  • Bol ×2
  • Sartén
  • Olla
  • Horno
  • Bandeja de horno
  • Varillas
  • chef's knife

paso a paso

Preparación

  1. Prep ahead

    • Crack the eggs into a bowl, chop the leftover potatoes and shave the corn off the cob.
    • Chop the vegetables you plan to use and drain and rinse the canned beans.
    • Cook the brown rice or quinoa and let it cool.
    Paso 1

  2. Make the lemon-oregano dressing

    • Whisk the lemon juice, minced garlic, olive oil, oregano, salt and pepper in a small bowl.
    • Taste and adjust the seasoning.
    Paso 2

  3. Assemble the bean and grain salad

    • Toss the cooked grains with the beans, red pepper, cabbage, scallions, tomato, cucumber, celery, greens and parsley.
    • Add the peach or blueberries if using, pour over the dressing and scatter with pepitas.
    Paso 3

  4. Roast the vegetables for later meals

    • Heat the oven to 200 °C.
    • Toss the broccoli, sweet potato and red pepper with olive oil and salt on a baking tray.
    • Roast until tender and lightly browned.
    Paso 4

  5. Bake the bean frittata

    • Whisk the eggs with the cream, Parmesan, sage, salt and pepper.
    • Stir in the beans and the leftover potatoes, pasta and/or vegetables.
    • Pour into an oiled cast-iron skillet or oven-safe pan, top with additional cheese if using and bake at 190 °C until set and golden.
    Paso 5

  6. Start the corn, potato and bean chowder

    • Sweat the onion, celery, garlic and red pepper in olive oil in a stockpot.
    • Add the potatoes, corn, thyme, smoked paprika and cayenne and stir to coat.
    • Pour in the vegetable broth and simmer until the potatoes are tender.
    Paso 6

  7. Finish the chowder

    • Stir in the beans and the milk, cream or plant milk if you want it creamy.
    • Simmer gently until heated through, then season with salt and pepper.
    Paso 7

  8. Mix the tahini sauce for later meals

    • Whisk the tahini with lemon juice, garlic, water and salt until pourable.
    • Or simply loosen the tahini with water and stir in sriracha.
    Paso 8
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