• SpicetheSpirit

Bean omlette

Nutrient content per person: Calories 265 kcal Carbs 35 g Fat 10 g Protein 13 g

Fun facts

Health benefits of white beans: * White beans are a nutritional enhancer as they are packed with fiber and protein and a good source of numerous micronutrients including folate, magnesium and vitamin B6. White beans are associated with a variety of health benefits due to their rich nutrient content. White beans are especially rich in copper, folate and iron. Copper mainly contributes to energy production and iron metabolism, while folate contributes to DNA synthesis. Iron has a number of important functions, including the production of hemoglobin, which transports oxygen throughout the body. * White beans are a good source of protein. With the right exercise regimen and a nutritious diet, they can promote healthy muscle mass. Amino acids, which are the building blocks of protein, play a major role in many physical processes, including muscle building, nutrient transport, and hormone production. Legumes, including white beans, can be one of the main sources of protein for vegetarians or vegans. * White beans are packed with fiber. According to the Institute of Medicine, the daily recommended fiber is at least 25 grams per day for women and 38 grams per day for men. High-fiber diets are associated with improved gastrointestinal health and can help promote bowel regularity by increasing stool volume and reducing bowel movements. In addition, beans are highly resistant to starch, which is fermented in your colon to produce useful compounds called short-chain fatty acids. * White beans have a high nutrient density and a fairly low calorie count. Together with their high fiber and protein content, these properties can promote a healthy weight. Foods high in fiber and protein have been shown to promote a feeling of fullness, leaving less likely to overeat.

Recipe for four Ingredients: 200 g of oa flour 200 g of frozen vegetables 100 ml of oat milk 2 tablespoons oil 1 teaspoon lemon pepper 1 teaspoon black salt Preparation: Heat the pan on the stove. Put one tablespoon of oil in a pan and when the oil is warm add to the pan frozen vegetables. While the vegetables are cooking, take a bowl. Place in a bowl bean flour and black salt. Mix well and add one tablespoon of oil to the mixture. Stir well again and then add the oat milk while stirring.

When the vegetables are cooked in the pan for 5 minutes, place them in a separate bowl. Pour the bean mixture into the pan. Bake the bean mixture for 2 minutes and then place the frozen vegetables on top of the omelette.

Fry the omelette for another 5 minutes and place the lid on the omelette. Then remove the lid and carefully turn the omelette over. Fry the omelette on the other side for another 2 minutes.

Turn the stove off and take the plates. Divide the omelette into four pieces. Add salad to the omelette, garnish with vegetable yogurt and fresh dill. Bon Appetit!


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   © 2019 Spice the Spirit|Kariina Kuningas