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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 godz. 15 minPorcje: 8Nutri-Score B€€
od @startwithbeans27 importówugotowano 0 razy
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Składniki

8 osób
  • canned black beans or pinto beans (drained and rinsed (about 1½ cups each))Spiżarnia3 kawałki
  • brown rice or quinoa (cooked)Produkty zbożowe200 g
  • red bell pepper (diced)Warzywa i owoce2 kawałki
  • purple cabbage (thinly shredded)Warzywa i owoce200 g
  • scallions or red onion (sliced)Warzywa i owoce4 kawałki
  • tomato (diced)Warzywa i owoce2 kawałki
  • cucumber (diced)Warzywa i owoce1 kawałek
  • celery (sliced)Warzywa i owoce3 kawałki
  • greens or lettuce (chopped)Warzywa i owoce100 g
  • parsley (chopped)Warzywa i owoce15 g
  • peach or blueberries (diced (optional))Warzywa i owoce1 kawałek
  • pepitas (toasted)Orzechy i nasiona40 g
  • lemon (juiced)Warzywa i owoce1 kawałek
  • garlic (minced)Warzywa i owoce4 kawałki
  • olive oil (for dressing and cooking)Spiżarnia90 ml
  • dried oreganoPrzyprawy3 g
  • saltPrzyprawy6 g
  • black pepper (ground)Przyprawy2 g
  • eggs (cracked into a bowl)Nabiał8 kawałki
  • heavy cream or plant-based milkNabiał180 ml
  • Parmesan (grated)Nabiał60 g
  • additional cheese (grated (optional))Nabiał60 g
  • fresh sage (chopped)Warzywa i owoce3 g
  • potatoes (diced, cooked leftovers for the frittata)Warzywa i owoce700 g
  • fresh corn (kernels shaved off the cob (or frozen corn))Warzywa i owoce5 kawałki
  • onion (diced)Warzywa i owoce1 kawałek
  • vegetable brothSpiżarnia1 litr
  • milk, cream or plant milk (optional, for a creamy chowder)Nabiał250 ml
  • dried thymePrzyprawy3 g
  • smoked paprikaPrzyprawy4 g
  • cayenne pepper (a pinch)Przyprawy1 g
  • sweet potato (for roasting)Warzywa i owoce2 kawałki
  • broccoli (cut into florets, for roasting)Warzywa i owoce1 kawałek
  • tahiniSpiżarnia60 g
  • sriracha (optional, for the tahini sauce)Spiżarnia15 ml

na porcję

Wartości odżywcze

519kcal

Węglowodany
60 g
Białko
21 g
Tłuszcz
22 g
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Przybory

  • Miska ×2
  • Patelnia
  • Garnek
  • Piekarnik
  • Blacha do pieczenia
  • Trzepaczka
  • chef's knife

krok po kroku

Przygotowanie

  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.
    Krok 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.
    Krok 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.
    Krok 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.
    Krok 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.
    Krok 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.
    Krok 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.
    Krok 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.
    Krok 8
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