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Below are some tips on how to be creative with including dry bean, peas, lentils and soya as a part of your healthy eating plan. Remember to gradually add them in order to become more familiar with these foods and minimize gastrointestinal discomfort.
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Here are some recipes that can help you have a Meatless Monday: [vc_empty_space height=”28″][vc_column_text]
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Baked beans and bread both contain salt already, so there is no need to add more to this dish. The lemon juice, black pepper, herbs and chutney adds a delicious flavour to this quick breakfast.
[vc_empty_space height=”9″][vc_single_image image=”4559″ img_size=”1300×700″ alignment=”center”][vc_empty_space height=”9″][mkdf_accordion style=”boxed_accordion”][mkdf_accordion_tab icon_pack=”” title=”Ingredients”][vc_column_text]1 x 410 g tin baked beans in tomato sauce
2 tsp (10 ml) dried mixed herbs
2 tbsp (30 ml) chutney
Lemon juice and black pepper to taste
4 slices wholewheat or brown bread, toasted
1 avocado, cubed (when in season)
Fresh origanum leaves (optional) [mkdf_accordion_tab icon_pack=”” title=”Method”][vc_column_text]
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[vc_empty_space height=”18″][vc_column_text]A flavourful way to add colour and variety to your plate is to roast butternut with aromatic spices. [vc_empty_space height=”9″][vc_single_image image=”4561″ img_size=”1300×700″ alignment=”center”][vc_empty_space height=”9″][mkdf_accordion style=”boxed_accordion”][mkdf_accordion_tab icon_pack=”” title=”Ingredients”][vc_column_text]1 tsp (5 ml) ground coriander
1 tsp (5 ml) paprika
2 tsp (10 ml) dried origanum
1 tsp (5 ml) ground cumin
½ tsp (2,5 ml) curry powder
3 tbsp (45 ml) olive or canola oil
¼ tsp (1,2 ml) salt
2 tbsp (30 ml) lemon juice
3 tbsp (45 ml) water
500 g butternut, cut in cubes
black pepper to taste
4 small spinach leaves or 2 handfuls of Lettuce
1 x 410 g tin chickpeas, drained [mkdf_accordion_tab icon_pack=”” title=”Method”][vc_column_text]
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[vc_empty_space height=”18″][vc_column_text]Tuna is a healthy and affordable source of lean protein and this meal is perfect to enjoy in a bowl – to warm you up. [vc_empty_space height=”9″][vc_single_image image=”4558″ img_size=”1300×700″ alignment=”center”][vc_empty_space height=”9″][mkdf_accordion style=”boxed_accordion”][mkdf_accordion_tab icon_pack=”” title=”Ingredients”][vc_column_text]2 tbsp (30 ml) desiccated coconut
200 ml low-fat milk
1 tbsp (15 ml) olive or canola oil
2 onions, coarsely chopped
3 carrots, halved and sliced
3 baby marrows, halved and sliced
4 tsp (20 ml) curry powder or to taste
4 tsp (20 ml) ground cumin
2 tsp (10 ml) paprika
300 g butternut, peeled and cubed
1½ cups (375 ml) Rooibos tea or water
1 small red chilli, whole (optional)
1 x 410 g tin red kidney beans, drained
2 x 175 g tins tuna, with the liquid
½ tsp (2,5 ml) salt
lemon juice and black pepper to taste
handful coriander leaves, chopped [mkdf_accordion_tab icon_pack=”” title=”Method”][vc_column_text]
[mkdf_accordion_tab icon_pack=”” title=”Variations”][vc_column_text]If preferred, add another 50-100 ml more milk with the coconut for a saucier hot pot. [/mkdf_accordion][mkdf_separator position=”center” color=”#eaeaea” border_style=”solid” width=”400″ thickness=”1″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
[vc_empty_space height=”18″][vc_column_text]These vegetarian bites are packed with flavour and delicious on their own or as part of a lunch box. See the serving ideas below and assemble at work when you are ready to eat it. [vc_empty_space height=”9″][vc_single_image image=”4560″ img_size=”1300×700″ alignment=”center”][vc_empty_space height=”9″][mkdf_accordion style=”boxed_accordion”][mkdf_accordion_tab icon_pack=”” title=”Ingredients”][vc_column_text]1 x 410 g tin butter beans, drained and rinsed
1 small onion, grated
2 tsp (10 ml) grated lemon rind
2 tbsp (30 ml) lemon juice
2 tsp (10 ml) ground cumin
2 tsp (10 ml) ground coriander
½-1 tsp (2,5-5 ml) mild curry powder
3 tbsp (45 ml) chopped fresh parsley or coriander
1 tbsp (15 ml) dried origanum
2 tbsp (30 ml) wholewheat flour
1 egg, beaten
¼ tsp (1,2 ml) salt black pepper to taste
1 tbsp (30 ml) sunflower [mkdf_accordion_tab icon_pack=”” title=”Method”][vc_column_text]
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