Beans: useful properties and calorie content. Video
Legumes have a very high nutritional value, which was known in ancient times. In terms of protein content, they are not much inferior to meat and fish products. Among the numerous family of legumes, beans are very popular, which are very healthy and tasty.
First of all, beans are valued for their high protein content – 24 grams per 100 grams of product. That is why vegetarians love it very much. In addition, 100 grams of beans contain about 60 grams of “good” carbohydrates, making them nutritious and satisfying.
Beans practically do not contain fat (no more than 1%). Therefore, if you cook it without fats with vegetables, mushrooms or meat, you will get a low-calorie dish that will saturate the body with proteins without harming the figure.
Also, the benefits of beans are due to the fact that they include a large amount of calcium, magnesium, iron, manganese, vitamin K, vitamin B1 (thiamine) and B9.
Bean and Mushroom Salad Recipe
To make a salad of beans and mushrooms, you will need: – 250 grams of mushrooms; – 1 can of canned beans; – 1 head of onion; – 1 clove of garlic; – spinach; – 2 tablespoons of vegetable oil; 1/2 teaspoon thyme – 1 tablespoon of balsamic vinegar; – ground pepper; – salt.
Peel the onion, wash in cold water and cut into thin half rings or small cubes no more than 1 centimeter in size.
To avoid tears when cutting this vegetable, periodically rinse the knife in cold water.
Remove the husk from the garlic, rinse and chop with a knife or grate on a fine grater. Wash the mushrooms under running water and dry thoroughly. After that, cut them into beautiful plates, the thickness of which should not exceed 5-7 millimeters. You can use any mushrooms for this recipe, it all depends on your taste preferences, for example, champignons or crimini.
Open a jar of beans and pour the contents into a colander. Then stir the beans with a tablespoon and leave in this container for a while to drain all the liquid.
Beans of any color are suitable for the preparation of this salad – both white and red
Pour vegetable oil (sunflower, olive or corn) into a frying pan, put on medium heat, put onions in it and fry for about 3-5 minutes, stirring constantly. Then add the mushrooms and fry with the onions for about 5 minutes. Once the mushrooms and onions have a nice brown hue, season the ingredients with dried thyme and place the beans in a colander. Continue cooking for about 2 more minutes, stirring constantly. Then add the garlic, stir, keep on fire for another 1 minute and transfer the contents to a beautiful dish.
Now add chopped spinach leaves, balsamic vinegar, salt and pepper to the salad. Mix everything thoroughly. Serve warm or cold in portioned plates, along with lean rye bread or lean buns cut into wedges.
You can replace spinach with more traditional herbs – parsley, dill or green onions.
If you wish, you can also add boiled potatoes, green beans, green peas, pickled cucumbers, and bread croutons to this salad. Feel free to experiment for new flavors.