Today we take your taste buds on a journey to the Balkan Peninsula in southeast Europe for a tasty and nutritious traditional dish based on one of our favourite foods: beans! This is generally seen as a winter dish, but who is to say when we can and cannot eat it! Like other legumes, beans are rich sources of protein, which are composed of the amino acids that are essential for our bodies. Beans are particularly high in lysine, which makes them a great complement to a grain-based diet where lysine would otherwise be lacking. We wrote about this quite a while ago at Hungry Pumpkin (here) and today we renew our love for these tasty and nutritious little legumes!
Recipi, preparation and cost of our meal
|
Quantity(g or ml) |
Price for 4 person (EUR) |
|
|
Main dish |
|
|
|
Onion |
170 |
0,15 |
|
Olive oil |
35 |
0,21 |
|
Sweet paprika |
20 |
0,03 |
|
Garlic pouder |
3 |
0,02 |
|
Flax flour |
3 |
0,06 |
|
Beans |
220 |
0,74 |
|
Side dish |
||
|
Zucchini |
250 |
0,37 |
|
Olive oil |
40 |
0,24 |
|
Together |
1,82 |
We used dry beans in preparing our meal, but you are just as able to use them from a can and skip our first steps. For those of you following along with us, we soaked the beans overnight in water and then strained them. We then added just enough water to cover the beans and cooked them on the stove until they became soft.
We cleaned and sliced onion and garlic before cooking them up in a pan with olive oil until the onions had nicely changed colour. During this process we added sweet paprika and then mixed the beans and the onion mixture together. We also added in a little bit of flaxseed flour to the mixture. This was all put together in a dish and slid into the oven. We baked it long enough that the top transformed into a crispy crust. In addition to our Balkan beans, we also roasted zucchini as we had one left in the fridge that needed to be used up. We cut it into thin slices and then seasoned it with salt and oil before roasting it in as pan. This could serve as a great appetiser, but we ate it right with the main course!
In looking at the cost of our lunch, we see that our ethnic dish of the day is certainly a great bargain, coming out to just over 2€ for the whole meal! In using home ingredients, the cost fell even lower! Not only is this a healthy dish, but also one that your wallet will not be complaining about any time soon.
Nutrients
|
|
With lunch consumed quantity |
% From daily needs |
|
|
Energy |
513,0 |
kcal |
25,7 |
|
Proteins |
18,9 |
g |
33,8 |
|
Total fats |
20,9 |
g |
47,5 |
|
Carbohydrates |
67,6 |
g |
|
|
Starch |
27,5 |
g |
|
|
Sugar |
2,8 |
g |
|
|
Fibers |
19,0 |
g |
75,9 |
|
Calcium (Ca) |
113,9 |
mg |
11,4 |
|
Iron (Fe) |
6,0 |
mg |
59,7 |
|
Magnesium (Mg) |
185,9 |
mg |
46,5 |
|
Phosphorus (P) |
390,3 |
mg |
55,8 |
|
Potassium (K) |
1092,3 |
mg |
54,6 |
|
Sodium (Na) |
23,7 |
mg |
4,3 |
|
Zinc (Zn) |
2,8 |
mg |
28,1 |
|
Copper (Cu) |
0,8 |
mg |
93,6 |
|
Manganese (Mn) |
1,4 |
mg |
60,7 |
|
Selenium (Se) |
5,8 |
µg |
11,5 |
|
Vitamin A |
6,8 |
µg |
0,7 |
|
Vitamin E |
2,9 |
mg |
19,3 |
|
Vitamin D |
0,0 |
µg |
0,0 |
|
Vitamin C |
23,1 |
mg |
23,1 |
|
Thiamin (B1) |
0,4 |
mg |
33,0 |
|
Riboflavin (B2) |
0,3 |
mg |
19,8 |
|
Niacin (B3) |
3,7 |
mg |
25,3 |
|
Pantothenic acid (B5) |
1,1 |
mg |
18,3 |
|
Vitamin B6 |
0,5 |
mg |
32,8 |
|
Folic acid (B9) |
251,5 |
µg |
62,9 |
|
Vitamin B12 |
0,0 |
µg |
0,0 |
|
Vitamin K |
24,5 |
µg |
35,0 |
As usual, our lunch contributed to 25% of the daily caloric needs of an average adult. Our lunch was generally very rich in vitamins and minerals. We especially got a lot of fibre, but we also saw lots of iron, magnesium, potassium, and folic acid coming into our bodies in excess of 50% of our daily needs. We ingested below our goal of 25% of the daily need for vitamins B2, B5, and C, so these should be consumed in excess in another meal.
For a more detailed view of our calculations or for any questions you may have, feel free to write to us at hungry.pumpkin.blog@gmail.com! We look forward to hearing from you.
Have a nice week and stay warm!
The Hungry Pumpkin Team
