Did you know that you can easily prepare a delicious bean puree from beans as a variation of mashed potatoes?
However, many people use mashed potatoes with dishes. Really harmful to your health are the packets of mashed potatoes (instant). Did you know that mashed potatoes have a very high glycemic index and therefore high glycemic load? A high glycemic index (and load) negatively affects our blood sugar levels. Not so convenient if you want to lose weight, maintain your weight or have diabetes mellitus. Beans of all shapes and sizes are good for our health. They are high in fiber, protein and feature so-called “slow carbohydrates” and therefore have a low glycemic index and are packed with minerals such as magnesium.
If you want to make a flavorful, spicy puree and you’re not afraid of change, this bean puree is a tasty health booster.bean puree
The puree contains carbohydrates with a low glycemic index and is high in fiber, and for that reason it is definitely suitable for diabetic patients, for people who want to lose or maintain weight, or just live a healthy life.
With me, it never gets bored because you can vary each time with different types of beans. Think brown beans, white beans, kidney beans, chickpeas, lima beans, aduki beans and so on. The nice thing is that by varying the beans, the puree gets a different color and flavor each time, without the use of fragrance coloring and flavoring except for Mother Nature’s.
In the photo, I combined the mashed beans with broccoli and turkey breast. Of course you can also combine it perfectly with, for example, Endive, Endive and so on with a nice piece of meat, fish or poultry or 2 boiled eggs. The puree in the photo is made from chickpeas. The yellow color comes from the turmeric. If you don’t want a yellow color, but white, choose white beans, for example, and omit the turmeric for once. You can then replace the turmeric, for example, with garlic-pepper (ground garlic powder and coarsely ground peppercorns). 1-2 teaspoons of chopped parsley (fresh or dried), along with the coarsely ground peppercorns, provide a nice finishing touch.
I wish everyone Bon Apetit!
Preparation of bean puree:
preliminary note: For the amount per person, I assumed an adult.
Supplies:
* 1 Tablespoon Olive Oil per person (to add to the puree at the end)
* 75 grams of legumes per person. Note! Here I am assuming dried beans and chickpeas! It is best to use dried beans and lentils and cook them yourself. If you find that too much work, you can alternatively take beans/lentils from jar (just make sure no sugar is added!). Do not choose the canned variety because of the often present inside plastic that contain BPA and are bad for your hormones! You can then substitute 150-200 grams per person instead of 75 grams. Beans of all shapes and sizes are rich in fiber that is good for the intestines. In addition, they contain a lot of magnesium which is good for the heart. Beans and lentils are also high in protein. And proteins are the body’s building blocks. They also contain starch. Starch in beans are slow carbohydrates that keep your blood sugar from shooting up quickly. This will keep you fit and slim!
* Use 3-4 parts water for 1 part dry beans.
* 1/2 teaspoon yeast-free Vetara brand broth powder per person (health food store)
* Optionally add additional sea salt to taste
* Add herbs and spices to taste.
Consider: Turmeric, Coriander, black pepper, garlic, ginger powder, Garam Masala)
* Add one pinch of Asafoetida per person. This helps beans digest better. (By the way, did you know that sometimes your intestines have to get used to beans, and that if you eat them more often, you will experience less and less intestinal discomfort?)
* Want to eat really sharp? Then add a small amount of Cayenne pepper. Not everyone likes this! Really hot 🙂 Cayenne pepper stimulates fat burning. Sambal oelek can also be used as a substitute, by the way!
Preparation time mashed potatoes: about 40 minutes.
Preparation:
In preparation, I assume dried beans.
1) Put enough water on the in the kettle in advance (saves you cooking time!)
2) Crush the beans into a coarse powder. You can do this in a special old-fashioned bean grinder. I was able to get those through the back door. I don’t know if they are still being made. The thing is rock solid. But you can also use a coffee grinder. Grinding the beans ensures that you avoid having to soak them for 8-10 hours and cook them for a long time. You thereby reduce the preparation time and cooking time from 1.5 hours to about 30-40 minutes (as long as a good unpolished rice). Dry beans are the cheapest and the fairest (no preservatives).
3) Put the fine bean mixture in the pan and add enough water from the kettle (3-4 parts per 1 part of beans). The starch will quickly absorb water and it will quickly become a thick porridge (make sure it is liquid enough to continue cooking).
4) When it boils, let it simmer on the smallest burner, with the lid on the pan, on low heat for about 30-35 minutes. Check the pan occasionally, stir well, and it should not be too thick. If necessary, add a little water if it becomes too thick (starch soaks up water).
5) After 30-35 minutes, check that the coarsest particles are no longer too hard. If so, your puree is almost ready.
6) Now add the broth powder, herbs and spices and possibly some more sea salt to taste.
7) Now add the olive oil (1 tablespoon per 75-gram serving of beans) and cook gently for another 3-5 minutes to allow the flavors to blend well.
Shopping Tip:
1) The legumes such as lentils and beans are best bought at the health food store. Here they have a large selection and they are pesticide-free (EKO). Alternate a lot with legumes. They are rich in fiber and important minerals such as magnesium which is good for the heart.
Consider: White beans, brown beans, kidney beans, aduki beans and so on. If you buy canned beans/lentils, make sure there is no added sugar! Read the label carefully.
2) Get yeast-free Bouillon Powder (Vetara brand) at the health food store. It does not contain yeast and yeast extracts such as E621)
3) Asafoetida and Garam Masala I get myself at the Bazaar in Beverwijk. But you can also get them at an oriental store. Garam masala is a spice mix of various types of spices. At the Makro, you can also possibly obtain these.
Example of the nutritional value for white beans (per 100 grams):
Protein: 23 grams
Carbohydrates: 57 grams
Fat: 2 grams
Fiber: 30 grams
Enjoy your meal!
