fabes

Beans “potaje”

Ingredients (4 servings):

  • 1 cup of beans
  • 1 piece of kombu seaweed
  • 2 carrots
  • 2 leeks
  • 1 potato
  • 1 bunch spinach (about 250g)
  • 2 tbsp olive oil
  • 3 cloves of garlic
  • 1 pinch of smoked paprika
  • Salt and pepper to taste
  • Fresh parsley
  • A drizzle of raw apple cider vinegar (optional)

Preparation:

  • Soak the fabas between 8 and 12pm. Pull the water and wash.
  • Boil them in a pressure cooker for 1 h with the piece of kombu seaweed. Pull Kombu seaweed and set aside.
  • Wash the leek, spinach, carrots and peel potatoes.
  • Cut the garlic into pieces, leek and sliced ​​carrots, spinach and potatoes to taste a square.
  • Saute the garlic in a tablespoon of oil, then add the leeks for 5 minutes with a little salt.
  • Add the remaining vegetables and saute a few minutes.
  • Add the fabas with cooking liquid and if necessary add more water.
  • Add a little more salt, pepper, smoked paprika and bay leaves.
  • Cover and cook on bgarlic fire between 20 and 30 minutes.
  • Garnish with some chopped parsley and add a splash of vinegar (optional).

Suggestion:

This dish can be served with a little salad dressed with lemon juice to enhance iron absorption.

Nutritional properties:

Energy: 965 kcal (241.25 / R)
Protein: 55g (13,75g / R)
Carbohydrates: 121g (30.25 / R)
Fat: 30g (7.5g / R)
Calcium: 664mg (166mg / R – 23.7% CDR)
Iron: 26mg (6,5mg / R – CDR 81% male / 46% female CDR)
Zinc: 7mg (1,75mg / R – CDR 17.5% male / 22% female CDR)

 

cs = tablespoon

Also available in: Català, Español

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