This was an incredibly delicious lunch that I whipped up last week using my Homemade Tomato Sauce. The base is made from slowly cooked garlic, onion, and rosemary, and then mixed through with my tomato sauce, kidney beans, and an amalgamation of spices. It isn't too hot or too mild, but is rich in flavour. I love adding spinach to most things, which is why I stirred baby spinach through at the very end. To me this felt like it needed something slightly creamy and we happened to have an old block of Parmesan in the fridge, which I grated over. Finally I sprinkled over sunflower seeds then sat down to a delectable lunch, watching the trees swing to the beat of the wind outside our toasty London apartment.
The nature of my job means I talk with a lot of people who tell me about their food preferences. Recently I have noticed a rise in those who prefer not to eat meat every day, but who also struggle to meet their protein requirements. My suggestion is always to increase their legume intake (as well as hemp, nuts, some dairy, and eggs) as legumes are a vegetarian's protein pot of gold!
Kidney beans have been known to cause bloating and indigestion, but I find that this can be resolved with proper legume preparation. Soaking legumes overnight, then rinsing them thoroughly tends to do the trick. Alternatively, I tend to go for the organic canned option for the sake of ease and simplicity.
Benefits of Kidney Beans
- Slow-energy releasing, meaning that they don't spike blood sugar levels only to leave you with that afternoon lull
- They are reasonably high in protein for a vegetarian source - 8.7g of protein per 100g
Kidney Bean (mild) Chilli Pot
Serves 2 - 3
1 Tbsp coconut oil
1 red onion, diced
4 garlic cloves, diced
1 sprig rosemary
1 Tbsp apple cider vinegar
1 can organic kidney beans
2/3 cup Homemade Tomato Sauce
1/2 tsp paprika
1/2 tsp cumin
1/4 tsp coriander
1/4 tsp chilli flakes
1/2 cup water
Optional: spinach, grated cheese, sunflower seeds
- In a medium sized pot, melt coconut oil.
- Add red onion and garlic.
- Bruise the rosemary by pressing it between a board and a heavy jar. Add it to the pot.
- Cover and sweat for 5 minutes. If the onion dries out, add 1 Tbsp water.
- Add apple cider vinegar and allow to sizzle.
- Add all other ingredients, stir well, cover and simmer on low heat for 15 - 20 minutes.
- Season well.
- Serve with spinach, grated cheese, and sunflower seeds.
Feed, nourish, value yourself.