Sweet potato fries and vegetables

An ideal lunch or dinner. The sweet potato fries and vegetables taste simply fantastic. Enjoy a wholesome and varied diet with the best taste.

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Sweet potato fries with vegetables

Sweet potato fries and vegetables taste simply fantastic. Fresh and cooked beans complete this delicious dish.

Course main course

Keyword beans, Broccoli, Carrots, cauliflower, green beans, herbs, Kidney beans, Spices, sweet potatoes

Prep Time 30 minutes minutes

Cook Time 30 minutes minutes

Total Time 1 hour hour

Servings 1 person

Ingredients

• 150 g cauliflower
• 150 g broccoli
• 150 g carrots
• 200 g green beans
• 1 can of kidney beans
• salt to taste
• 1 pinch of ground fenugreek seeds
• some paprika powder and curry powder
• 2 – 3 tsp flour to thicken the sauce
• water for the vegetables
• 500 g sweet potatoes

Instructions

• Peel the sweet potatoes and cut into small sticks.
• Season with paprika powder and a little curry powder.
• Preheat the oven to 180 degrees Celsius hot air.
• Place the sweet potatoes on a baking tray lined with baking paper.
• Bake in the oven with hot air for 30 minutes.
• Remove the ends from the green beans and chop into small pieces. Bring to the boil briefly in water. Then strain.
• Clean, wash and cut the other vegetables.
• Simmer together with the beans in a little water for about 15 minutes until the vegetables are soft.
• Finally, add the kidney beans and season to taste with the spices.

  If you like the sauce thicker, you can mix some flour in a cup of cold water and then add it to the vegetables. Bring to the boil again briefly.

Tip

Almost any other vegetable goes well with sweet potato fries. You can also eat one of my burgers with them.

Interesting to know

Sweet potatoes are a nutritious and delicious addition to a healthy diet and offer numerous possibilities in the kitchen. You can eat them as chips or even make sweet potato puree. Because of their sweet taste, they are also ideal for baking pastries.

Kohlrabi and sweet potatoes

For anyone who wants to whip up a quick dish in the kitchen, this nutritious meal is a poem. The kohlrabi is complemented with an extra portion of beans. A sauce rounded off with yeast flakes and sweet potatoes. Take a look at this meal with kohlrabi and lentils. It’s just as quick as kohlrabi and sweet potatoes and is also very nutritious.

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Kohlrabi and sweet potatoes

Kohlrabi and sweet potatoes refined with a creamy bean sauce. A tasty and nutritious meal.

Course main course

Keyword beans, Kohlrabi, quick, sweet potatoes, Vegan, yeast flakes

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 1 person

Ingredients

• 2 large kohlrabi
• 1 onion
• 300 g sweet potatoes
• 250 ml water for kohlrabi
• 250 ml water for sweet potatoes
• 1 can of large white beans
• 1 tbsp yeast flakes
• 1 tsp soy sauce
• salt and pepper to taste
• 1-2 tsp starch flour for binding

Instructions

• Peel and cut the kohlrabi.
• Peel and chop 1 onion.
• Peel sweet potatoes and cut into cubes.
• Simmer kohlrabi and onions in a pot with 250 ml water for about 10 – 15 minutes.
• Simmer sweet potatoes in an extra pot with 250 ml water.
• Drain the beans and put half of them in a blender.
• Mix with a little water and the yeast flakes, soy sauce, salt and pepper.
• Add the other half of the beans to the kohlrabi and heat.

Tip

Take water to mix from the cooked kohlrabi.

Interesting to know

Sweet potatoes contain more minerals and fiber than regular potatoes.

Baked beans with toast

I usually eat these baked beans with toast as a dinner, but like pretty much all of my recipes, they also make a great breakfast or lunch. You can put next to the arugula also super lamb’s lettuce freshly washed on it. Also suitable are various dried herbs such as oregano, basil, parsley or similar.

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Baked beans with toast

Baked Beans is almost a classic meal. Baked beans in a delicious fruity tomato sauce baked in the oven. Toast bread tastes ideal with it.

Course main course

Keyword beans, herbs, Soy sauce, Spices, tomato paste, tomatoe sauce, white beans, yeast flakes

Prep Time 20 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour 10 minutes minutes

Servings 3 person

Ingredients

• 900 g cooked white beans
• 500 ml strained tomato sauce
• 200 ml water
• 4 tsp oregano dried
• 0,5 tsp cinnamon
• 0,5 tsp turmeric powder
• 3 tbsp soy sauce
• 4 tbsp yeast flakes
• 100 g date paste
• 0,5 tsp garlic powder
• 0,5 tsp onion powder
• 1 pinch of pepper
• toast at will
• arugula optional

Instructions

• Mix all the ingredients for the sauce to bake the beans in a bowl.
• Add the cooked beans and stir.
• Preheat oven to 180 degrees Celsius top/bottom heat.
• Place the beans with the sauce in an ovenproof dish.
• Bake in the oven for about 50 – 60 minutes until the sauce thickens.
• Toast bread and enjoy with it.

Tip

Fresh white beans taste best with it. Soak them in water one day before and cook them the other day in a pressure cooker with a little water for about 12 minutes. Then they are nice and soft and can be processed further. If it should go fast, then white beans from the can. However, these are a little too soft. If necessary, adjust the baking time and use less liquid.

Interesting to know

I take dried white beans and cook them myself, because then the consistency of the beans is better for baked beans and toast. Put the dried beans in cold water a day before. Cook the other day, preferably in a pressure cooker, for 10 minutes.

Bread with black beans and arugula

So simple and so delicious. The nutritious wholemeal spelt bread with an incredibly tasty tomato sauce and beans. Complemented by arugula it is perfect. Indulgence can be so simple.

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Bread with black beans and arugula

Black beans in a delicious tomato sauce. Served with a hearty sourdough bread with arugula salad. Whenever you need to go fast.

Course bread and rolls, main course

Keyword beans, black beans, Bread, rucolasalat, Spices, Tomatoes sauce

Prep Time 15 minutes minutes

Cook Time 2 minutes minutes

Total Time 17 minutes minutes

Servings 1 Person

Ingredients

• 1 can of black beans
• 1 glas of tomato sauce
• 4 – 5 slices of sourdough bread
• 1 portion arugula
• 3 tsp paprika powder
• 2 tsp curry powder
• 0,5 tsp onion powder and garlic powder each
• 1 pinch of turmeric powder, chili powder,
• salt and pepper to taste

Instructions

• Season the tomato sauce with the spices.
• Strain beans and add to tomato sauce.
• Heat everything.
• Wash arugula, cut bread into slices.
• Arrange everything together and enjoy.

Tip

The bread with black beans and arugula can also be made with other types of beans and a tomato sauce. Try also kidney beans and white beans.

Interesting to know

Who doesn’t know this? Work is over, you just have to hurry home and finally have some free time. Free time? If it weren’t for the hunger. Now we have to cook something. But what? Something that is quick and easy to prepare.

Black bean burgers

I particularly like the black bean burgers. It goes well with many of my lunches and simple recipes. Choose something delicious and add these burgers to it or replace part of a meal with it.

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Black bean burgers

Black bean burgers are incomparable in taste and texture. Enjoy them as a side dish with vegetables or in a bun with salad and sauce.

Course Side dish

Keyword beans, black beans, mustard, nutritious, oil-free, Potato flour, Spices, Vegan

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Total Time 40 minutes minutes

Servings 2 person

Ingredients

• 1 can of black beans
• 0,5 tsp onion powder
• 0,5 tsp garlic powder
• 1 tsp tomato paste
• 1 tsp mustard
• 1 tbsp parsley dried or fresh
• 0,5 tsp ground caraway
• 1 tsp paprika powder noble sweet
• 1 pinch of chili powder
• 1 pinch of turmeric
• 0,5 tsp curry powder
• salt to taste
• 2 tbsp potato flour

Instructions

• Strain and rinse the beans.
• Puree finely with a hand blender.
• Mix in all the spices and ingredients.
• Bind with potato flour.
• Shape the burgers with wet hands.
• Place on a baking sheet with baking paper. Cover with additional baking paper.
• Bake in preheated oven at 180 degrees celsius top/bottom heat for 20 minutes.

Tip

Add oatmeal to the burger or corn and red peppers. Form balls from the mixture and let them soak in water.

Interesting to know

The variety in taste comes with the different types of beans. Kidney beans are also great for making something like this.

Buckwheat noodles with pumpkin sauce

Buckwheat pasta with pumpkin sauce is an ideal combination. Add beans and some vegetables and the meal is perfect. I usually eat such a meal in the evening, because it is relatively fast and the day can thus end as always delicious.

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Buckwheat noodles with pumpkin sauce

Buckwheat noodles with pumpkin sauce as a culinary experience. The dark color of the noodles and the light color of the sauce. Simply ideal.

Course main course, sauce

Keyword beans, Buckwheat noodles, Carrots, Edamame, oil-free, Peppers, Pumpkin, Spices, Vegan

Prep Time 15 minutes minutes

Cook Time 10 minutes minutes

Total Time 25 minutes minutes

Servings 1 person

Ingredients

• 140 g buckwheat noodles
• water for boiling
• 60 g edamame beans frozen
• 1 red bell pepper
• 300 g hoccaido pumpkin
• 30 g carrots
• 1 small onion
• 1 half garlic clove
• 150 ml water
• 1 pinch of lovage herb dried
• salt, pepper and turmeric to taste

Instructions

• Boil pasta with water for 10 minutes.
• Cut the pumpkin in half, remove the core and cut into small pieces with or without the peel.
• Carrot, onion and garlic clove also peel and cut into small pieces.
• Put everything together in a pot with water.
• Add lovage herb.
• Let the pumpkin cook for 15 minutes.
• Then puree and season to taste.
• In the meantime, the edamame beans and the chopped bell pepper can be cooked for 10 minutes.

Tip

Buckwheat noodles with pumpkin sauce is simply a super meal. Chickpeas or white beans also go very well with the pumpkin sauce. For variety, you can also use a broccoli sauce.

Interesting to know

A daily portion of legumes provide a lot of nutrients and also taste extremely good.

White bean sauce

Sauce from beans is a new enrichment of a meal. White cooked beans are mixed with cooked cauliflower and seasoned with spicy seasonings. This makes it creamy and goes well with so many dishes, such as various vegetables or even once with chips. As a topping to baked dishes, it is an excellent basic substance.

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White bean sauce

White bean sauce made with beans and cauliflower. Finely tuned with yeast flakes and soy sauce.

Course Side dish

Keyword beans, cauliflower, Soy sauce, starch flour, water, yeast flakes

Prep Time 25 minutes minutes

Cook Time 20 minutes minutes

Total Time 45 minutes minutes

Servings 1 person

Ingredients

• 100 g cauliflower cooked
• 100 g canned or jarred white beans
• 100 ml water
• some salt and pepper
• 1-2 tsp soy sauce
• some garlic powder and onion powder
• 1 tbsp yeast flakes optional
• 1-2 tsp starch flour
• some chili powder and paprika powder optional

Instructions

• Simmer cauliflower florets in water until tender.
• Then finely puree with the white beans and spices with blender.
• Bring to a boil in a saucepan and thicken with starch flour.

Tip

Add 50 g of tofu to the sauce before blending. This gives a particularly creamy taste.

Depending on how much sauce you want, you can vary the amount. Of course, you can also omit the beans and just make a cauliflower sauce. Or you can add some fresh herbs.

The sauce also fits easily over cooked vegetables or pasta.

Interesting to know

The beans make the sauce filling and tasty.

Kale pot

A great recipe is this vegetable pot. You can just see how the colors mirror each other. From red to black and green. As the name suggests, a particularly nutrient-rich stew. This time there are potatoes with it, so that the nutrients and the saturation level also come into their own. The meal is simply the ideal meal for everyone. Beet naturally tastes a bit like earth and has a sweet component. But that’s exactly what it does in this vegetable casserole.

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Kale pot

Two vegetables that have it all. Kale and beet. It`s the composition that makes it. In this kale recipe, both vegetables are combined. They are incredibly healthy and nutritious. Kale, which tastes a bit tart, and beet, which has an earthy and slightly sweet taste, complement each other perfectly. Add cooked beans and potatoes and the meal is perfect.

Course main course

Keyword beans, beet, healthy, Kale, main course, Noodles, nutritious, Potatoes, Stew, Vegan, Vegetables, Whole foods

Prep Time 30 minutes minutes

Cook Time 25 minutes minutes

Total Time 55 minutes minutes

Servings 1 person

Ingredients

• 300 g fresh kale
• 1 small beet, approx. 150 g
• 1 garlic clove
• 1 red onion
• 300 ml water
• 150 g cooked black beans
• 1 tbsp spelt flour type 630
• salt and pepper to taste

Instructions

• Wash kale and remove leaves from the stem.
• Cut the leaves into smaller pieces.
• Peel beet and cut into small sticks.
• Peel and chop the onion and garlic as well.
• Bring everything together to a boil in a pot with about 300 ml of water.
• At the end of the cooking time, stir in the black beans.
• To thicken the liquid, mix the flour or starch in a cup of cold water, add to the liquid and bring to the boil and season with salt and pepper.

Tips

If you want to do it quickly, you can also buy frozen kale. Beet is available in pre-cooked form.

Interesting to know

A daily portion of “greens” is quite important for me. It contains many nutrients and antioxidants.

Kale from the oven

Kale is one of the healthiest vegetables known to man. Next to broccoli, it is my best vegetable to prepare in different variations. In this dish, it is baked in the oven. It’s accompanied by a super delicious and creamy béchamel sauce that combines with the potatoes. Enjoy this wonderful meal.

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Kale from the oven

Autumn is here again. The kale can be harvested, the pumpkin is ripe. What could be more natural than to conjure up a wonderful autumn menu. Kale from the oven with pumpkin and edamame beans. Served with potatoes baked with a kind of vegan béchamel sauce.

Course main course

Keyword beans, healthy, Kale, main course, Potatoes, Pumpkin, simple, Stew, Vegan, Vegetables, Whole foods

Prep Time 1 hour hour

Cook Time 1 hour hour

Total Time 2 hours hours

Servings 2 person

Ingredients

• 200 g fresh kale
• 600 g hokkaido pumpkin
• 1 red onion
• 150 g purple carrots
• 1 garlic clove
• 1 tbsp mustard
• salt and pepper as needed
• 1 l water
• 200 g edamame beans
• 600 g potatoes

For the sauce

• 1 l water
• 200 ml soy drink or other vegetable drink (then 800 ml water) optional
• 100 g spelt flour type 630
• 1 tbsp yeast flakes
• 1 each pinch of nutmeg, white pepper and onion powder
• 1 tsp mustard
• 1 tsp salt
• splash of lemon juice

Instructions

• Remove kale leaves from stalk, wash and cut into small pieces.
• Peel the pumpkin, remove the seeds and cut into small pieces.
• Peel and chop the onion and garlic.
• Carrots as well.
• Put everything in a large roasting pan for the oven.
• Add water, mustard, salt and pepper.
• Cook in the preheated oven at 200 degrees celsius top/bottom heat for about 45 minutes. Stir once and again during this process.
• At the end of the cooking time, stir in the cooked edamame beans.
• In the meantime, cook the potatoes. Then peel and cut into slices.
• Put water for the sauce in a pot.
• Briskly whisk in the flour.
• Bring everything to a boil. Stir constantly until a thick mass is formed.
• Add the yeast flakes and the spices and bring to the boil again.
• In a baking dish, first cover the bottom with the sauce, then layer the sliced potatoes on top. Finally cover with sauce.
• Place in oven and bake at convection oven for about 10 – 15 minutes.

Tips

This dish also tastes great with purple potatoes or purple sweet potatoes.

If you have a smaller portion of vegetables, you can put the potatoes directly on top of the vegetables after 30 minutes, then cover with the sauce and bake for another 15 minutes.

Interesting to know

Vegan is more than just a word – it’s a way of life.

Quinoa with black beans

Quinoa a versatile and nutritious food alternative to rice that can be used in many different types of dishes. There are several varieties of quinoa, including white, red and black. Each variety has its own distinctive characteristics, but all are similar in terms of nutrition and use. Quinoa with black beans and broccoli in a delicious sauce is a light yet filling meal.

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Quinoa with black beans and broccoli

An absolute must is quinoa. It has more fiber than white rice. As a daily serving of green vegetables, broccoli is irresistible. Quinoa with black beans and broccoli is the perfect meal.

Course main course

Keyword beans, Broccoli, light, nutritious, Quinoa, saturating, Vegan, Vegetables

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 1 person

Ingredients

• 150 g quinoa
• 450 ml water
• 1 broccoli
• some leek to taste
• 1 can black beans
• 250 ml water
• 2-3 tbsp spelt flour Type 630
• salt and pepper to taste
• some soy drink
• 1 pinch of nutmeg

Instructions

• Simmer quinoa with water for 15 minutes. Then swell for another 5 minutes.
• Wash broccoli and divide into florets. Then cook in water with the leeks. Strain the finished broccoli.
• Strain beans and rinse briefly. Mix with broccoli and leeks.
• Bring water to a boil, bind with flour and mix to a thick sauce. To thicken the liquid, mix the flour or starch in a cup of cold water, add to the liquid and bring to the boil. Season to taste with the spices and refine with a little soy drink.
• Arrange the quinoa on a plate, top with the vegetables and finally the sauce.

Tip

If quinoa is left over, you can make burgers from it the other day. Quinoaburgers taste great both hot and cold. You can take them to work and have a filling snack.

Interesting to know

My daily serving of green vegetables is completely covered by broccoli.