Meatless Bean Meal Recipe

Meatless Bean Meal

Dry beans are a complete source of vegetable protein as well as all their nutritional properties. For this reason, it is also preferred in vegan and vegetarian cuisines. If you are one of those who prefer dry beans, one of the indispensable classics of Turkish cuisine, without meat, let it come to your table with white rice. Bon Appetit!

In a Nutshell:

Ingredients:

For: 4 People
Prep: 30 Min
Cook: 50 Min
Haricot Beans 500   Grams
Liquid Oil 4   Tbsp
Butter 2   Tbsp
Dry Onion 2   Qty
Red Capia Pepper 1   Qty
Green Pepper 2   Qty
Tomato Paste 1   Tbsp
Hot Pepper Sauce 1   Tbsp
Water 3   Cup
Salt 1   Tsp (large)
Granulated Sugar 1   Tsp
Powdered Red Pepper 1   Tsp

Steps:

  1. Soak the dried beans in warm salted water the night before. Wash it off the next day.
  2. Pre-boil the beans for 10-15 minutes in a deep pot and drain the water.
  3. Chop the onions into tiny edible cubes and add them to the hot oil in the pan and fry them until they turn pink.
  4. Cut the capia and green peppers into cubes and add them to the roasted onions and turn them together for a few turns.
  5. Add the tomato paste to the roasted onions and fry for 2-3 minutes until their odor comes out.
  6. Add the beans to the pot and add enough hot water to cover them by 4-5 inches. Check the taste by flavoring it with salt and spices.
  7. Take your boiling food over low heat and cook until the beans are soft (approximately 30-35 minutes).
  8. Take your cooked food from the fire, let it rest for 10 minutes without opening the lid, and serve it hot with rice pilaf and tzatziki. Bon Appetit!

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Benefits of Ingredients in Meatless Bean Meal

Keep in mind: You can click on each ingredient to find other recipes that use that ingredient.

  • Haricot Beans: Dried Beans are a nutritious legume rich in plant-based protein and fiber, supporting digestion and helping regulate blood sugar. They contain iron, potassium, and B vitamins, providing energy. Commonly cooked with meat, tomato paste, onion, and garlic; they make a great pair with rice pilaf and pickles.
  • Dry Onion: Dry onion is a kitchen staple and a powerful antioxidant source. Its quercetin content helps protect the body against free radicals, reduces inflammation, and may support heart health. Rich in Vitamins C and B6, and manganese, it strengthens the immune system. Its prebiotic fibers contribute to digestive health. It is widely used in dishes ranging from meat dishes to vegetable sautés, pilafs, and soups. It pairs perfectly with garlic, tomatoes, peppers, and red meat.
  • Red Capia Pepper: Red bell pepper is a powerful antioxidant and an excellent source of Vitamin C, far exceeding oranges. It supports skin health by contributing to collagen production and contains beneficial lutein and zeaxanthin for eye health. Its high fiber content aids digestion, while also boosting the immune system. This versatile vegetable pairs wonderfully with olive oil, garlic, onion, tomato, chicken, and cheese, whether roasted or consumed raw.
  • Green Pepper: Green bell pepper is a vitamin C powerhouse, boosting immunity and supporting collagen synthesis. Its antioxidant content, including flavonoids, protects cells, while high fiber aids digestion. Low in calories and rich in potassium, it positively impacts blood pressure. It pairs wonderfully with chicken, red meat, onion, tomato, garlic, and olive oil, making it ideal for soups, salads, main dishes, and omelets.

  • Hot Pepper Sauce: Hot Pepper Paste is an intense flavor derived from ripe hot peppers. Thanks to its capsaicin content, it accelerates metabolism and offers mild pain-relieving and anti-inflammatory potential. Rich in antioxidants like Vitamins C and A, it supports the immune system. It pairs wonderfully with red meat, chicken, legume dishes, and soups, adding a characteristic heat and deep aroma to recipes.

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