Baked Mix Bean Medley

By: Admin Date: 20-Jan 2022 Reading Time: 3 Mins

Baked Mix Bean Medley is a wholesome and hearty dish that celebrates the rich flavors of various beans and vegetables. This nutritious bake is perfect as a main course or side dish, providing a satisfying combination of textures and flavors. Packed with protein and fiber, it makes for an excellent meal that is both comforting and healthy.

For a Serving Size of Two:

Ingredients:

80 grams mixed beans (such as kidney beans, black beans, and chickpeas), soaked and cooked
50 grams finely chopped onion
50 grams finely chopped bell pepper
2 teaspoons minced garlic
2 teaspoons minced ginger
1 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon paprika or chili powder
Salt (to taste)
1 teaspoon black pepper
50 grams chopped tomatoes
1 tablespoon fresh lemon juice
Fresh parsley or coriander leaves for garnish (optional)

Procedure:

Preheat your oven to 190°C (375°F).
In a skillet, heat olive oil over medium heat. Add the chopped onions, minced garlic, and minced ginger. Sauté until the onions are translucent (about 3-4 minutes).
Add the chopped bell pepper and cook for an additional 2 minutes. Stir in the ground cumin, paprika, salt, and black pepper. Cook for another minute until fragrant.
In a mixing bowl, combine the cooked mixed beans and sautéed vegetables. Add the chopped tomatoes and lemon juice, and mix well to combine.
Transfer the bean mixture into a baking dish and spread it evenly. Bake in the preheated oven for about 20-25 minutes, or until heated through and slightly golden on top.
Remove from the oven and let it cool slightly. Garnish with fresh parsley or coriander leaves before serving.

Nutritional Benefits:

This Baked Mix Bean Medley is loaded with nutritional benefits. The diverse mix of beans provides a fantastic source of plant-based protein, essential for muscle repair and maintenance, while also being high in dietary fiber, which supports healthy digestion and helps maintain stable blood sugar levels.
The inclusion of colorful bell peppers adds a wealth of vitamins, particularly vitamin C and various antioxidants that help boost the immune system.
This medley is not only delicious but also a nutrient-dense option that supports a balanced diet, making it an excellent choice for those looking to incorporate more plant-based meals into their eating routine. Enjoy this dish as a fulfilling and nutritious option for lunch or dinner!

Nutritional Information: