Warming pods in 4 ways – Dietetics – Articles |

Chickpea curry

Chickpeas are a rich source of protein, potassium, iron, folic acid, vitamin B6 and fiber. It has a low glycemic index (IG = 30) which is important for diabetics.

Ingredients: 2 cups of cooked chickpeas or a can of drained chickpeas Can of tomatoes 2 potatoes 1 large carrot A small broccoli divided into florets A few mushrooms A large red onion 2 garlic cloves Lemon juice A tablespoon of oil Curry, cumin, salt, and coarse ground pepper

Preparation: Fry the onion in oil. Add garlic, curry, cumin and fry for about 1 minute, until you feel the flavor of spices. Blend the tomatoes with a blender and add to the sauce. Cook for about 5 minutes until the sauce thickens. Dice the carrots and potatoes, and dice the mushrooms. Add vegetables and chickpeas to the sauce. Cook until the vegetables are tender. Finally, add lemon juice and season. It tastes great with rice or pearl barley.

Lentil soup

Lentils are, like chickpeas, an excellent source of plant-based protein. It is also rich in zinc, magnesium and phosphorus. You can find several varieties of it: red, yellow, black, brown, green.

Ingredients: 200 g of red or green lentils 1 large carrot 1 large onion ½ celery root 1 small chili pepper or chili flakes 1 clove of garlic 2 tablespoons of tomato puree Can of tomatoes 4 cups of vegetable broth 2 tablespoons of oil Fresh herbs: rosemary, parsley Salt pepper

Preparation: Fry the onion, garlic, diced carrots and celery in hot oil. Simmer for about 5 minutes. Add the tomato puree and heat it up for a while. Pour canned tomatoes, add lentils, rosemary, broth and cook until vegetables are tender (about 40 minutes). Season with salt, pepper and serve sprinkled with parsley.

Mexican beans

Beans are the most commonly used legumes in Poland. It is both rich in protein and carbohydrates. It is also a great source of fiber.

Ingredients: A can of red beans ½ cup of rice A glass of vegetable broth 2 tablespoons of tomato puree ½ glass of water Chili flakes, dried oregano Fresh Coriander

Preparation: Put rice, tomato puree, chili, oregano, broth and water into the pot. Bring to a boil, then reduce the heat and cook for about 15 minutes. Add the drained beans, cover and cook for about 5 more minutes, until the beans and rice are tender. If a lot of liquid evaporates, refill with water.

Pasta with zucchini and peas

Green peas are associated with children’s dishes. This is in a way true, as its sweet taste suits little ones. However, it is also worth introducing it in dishes for adults.

Ingredients: 250 g spaghetti A large zucchini 2 garlic cloves 400 g fresh or frozen peas Lemon juice 2 tablespoons of oil Grated Parmesan or other hard cheese Fresh mint Salt pepper

Preparation: Cook the pasta according to the instructions on the package. Add garlic and diced zucchini to the oil. Sauté for about 3 minutes. Add peas. Cook for about 5 minutes, stirring occasionally, until the peas are tender. Toss in the pasta, mint and lemon juice. Simmer for about 2 minutes. Season to taste. Serve sprinkled with cheese.

Main photo is from: jules: stonesoup / Foter / CC BY

Photo 1 is from: rusvaplauke / Foter / CC BY

Photo 2 is from: whitneyinchicago / Foter / CC BY

Picture 3 is from: SweetOnVeg / Foter / CC BY

Photo 4 is from: iriskh / Foter / CC BY-ND

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