As Boticaria García, a famous nutritionist in Spain, explained at the time on social networks, we should Distinguish between different types of beans Existing, since each of them has completely different properties if what we want is to get the most out of them in the kitchen. in case whitethey said they offer a Neutral flavour Perfect for combining with other ingredients.
If you’re a fan of white beans but are looking for recipes to enjoy them in a completely different way, Ariadna Jordana nutritionist specializing in plant-based nutrition, suggests the following idea on her social networks and it is very easy to prepare.
Beans with caramelized onions and cashew cream
White beans pair perfectly with products like chorizo or blood sausage, giving rise to classic recipes like the famous Asturian fabada. Idea Gorda includes, in addition to the main legumes, Caramelized onions and cashew cream. “A very creamy recipe, rich in fiber and plant protein and with a brutal flavour, for just €1.75 per serving (price depends on Spanish supermarkets),” he points out.
ingredients
- 2 onions
- 1 tablespoon balsamic vinegar
- 4 cloves of garlic
- 1 teaspoon garlic powder
- 1 teaspoon black pepper
- 1 teaspoon of chili powder
- 1 teaspoon smoked paprika
- 1 teaspoon of turmeric
- 1 teaspoon cumin
- 1 teaspoon dried oregano
- 2 cans cooked white beans, drained and rinsed
Cheese sauce ingredients
- 2 cups raw cashews
- 2 or 3 cups of unsweetened vegetable drink
- 3/4 cup nutritional yeast
- 1 or 2 teaspoons of lemon juice
White bean recipe with caramelized onions and cashew cream
- We put the beans For soaking.
- We caramelize the onions For 15 or 20 minutes with a little salt.
- after, Add balsamic vinegar, garlic and spices. And cook for 30 seconds.
- We mix all the sauce ingredients To obtain a smooth texture sauce.
- Add the beans to the pan, then the cashew sauce.. We confuse.
Properties and benefits of beans
the Bean They are legumes loaded with plant proteins and nutrients such as fibre, which is why they help us feel more full, combat problems such as constipation, and are excellent for making hot stews in order to combat low temperatures.
In addition to the benefits mentioned above, beans are… Low in fat and a source of minerals Such as calcium, phosphorus, or zinc. They also contain phytonutrients called phytonutrients Polyphenols Which helps feed the bacteria in the intestines. At the same time, we are talking about the very At a reasonable priceIt is available in many supermarkets and can be used to prepare a wide range of recipes, from fresh salads to hot stews.
According to the Spanish Nutrition Foundation (FEN), every 100 grams of the edible part of beans can contain:
- Energy: 349 calories
- Protein: 19 g
- Carbohydrates: 52.5 grams
- Fiber: 25.4 g
- Calcium: 128 mg
- Iron: 6.7 mg
- Magnesium: 160 mg
- Potassium: 1,160 mg