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

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

1 u 15 minVoor 8Nutri-Score B€€
van @startwithbeans27 imports0 keer gekookt
Recept aanpassen

wat je nodig hebt

Ingrediënten

8 personen
  • canned black beans or pinto beans (drained and rinsed (about 1½ cups each))Voorraadkast3 stukken
  • brown rice or quinoa (cooked)Granen200 g
  • red bell pepper (diced)Groente en fruit2 stukken
  • purple cabbage (thinly shredded)Groente en fruit200 g
  • scallions or red onion (sliced)Groente en fruit4 stukken
  • tomato (diced)Groente en fruit2 stukken
  • cucumber (diced)Groente en fruit1 stuk
  • celery (sliced)Groente en fruit3 stukken
  • greens or lettuce (chopped)Groente en fruit100 g
  • parsley (chopped)Groente en fruit15 g
  • peach or blueberries (diced (optional))Groente en fruit1 stuk
  • pepitas (toasted)Noten en zaden40 g
  • lemon (juiced)Groente en fruit1 stuk
  • garlic (minced)Groente en fruit4 stukken
  • olive oil (for dressing and cooking)Voorraadkast90 ml
  • dried oreganoKruiden en specerijen3 g
  • saltKruiden en specerijen6 g
  • black pepper (ground)Kruiden en specerijen2 g
  • eggs (cracked into a bowl)Zuivel8 stukken
  • heavy cream or plant-based milkZuivel180 ml
  • Parmesan (grated)Zuivel60 g
  • additional cheese (grated (optional))Zuivel60 g
  • fresh sage (chopped)Groente en fruit3 g
  • potatoes (diced, cooked leftovers for the frittata)Groente en fruit700 g
  • fresh corn (kernels shaved off the cob (or frozen corn))Groente en fruit5 stukken
  • onion (diced)Groente en fruit1 stuk
  • vegetable brothVoorraadkast1 liter
  • milk, cream or plant milk (optional, for a creamy chowder)Zuivel250 ml
  • dried thymeKruiden en specerijen3 g
  • smoked paprikaKruiden en specerijen4 g
  • cayenne pepper (a pinch)Kruiden en specerijen1 g
  • sweet potato (for roasting)Groente en fruit2 stukken
  • broccoli (cut into florets, for roasting)Groente en fruit1 stuk
  • tahiniVoorraadkast60 g
  • sriracha (optional, for the tahini sauce)Voorraadkast15 ml

per portie

Voedingswaarden

519kcal

Koolhydraten
60 g
Eiwitten
21 g
Vetten
22 g
Keukengerei aanpassen

wat je gebruikt

Keukengerei

  • Mengkom ×2
  • Koekenpan
  • Soeppan
  • Oven
  • Bakplaat
  • Garde
  • chef's knife

stap voor stap

Bereiding

  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.
    Stap 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.
    Stap 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.
    Stap 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.
    Stap 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.
    Stap 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.
    Stap 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.
    Stap 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.
    Stap 8
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