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White bean cutlets

Nutrient content per cutlet: Calories 188 kcal Carbs 31 g Fat 7 g Protein 11 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 cutlets Ingredients: 2 cans of white beans 3 tablespoons bean flour (chickpea flour can also be used) 1 tablespoon oil 1 teaspoon turmeric powder 1 teaspoon of paprika powder 1 teaspoon cayenne pepper 1/2 teaspoon salt 1/2 teaspoon minced meat seasoning Preparation: Strain and rinse the beans under water. Add the washed beans to a bowl and crush with a fork. Crush until most beans have become puree, but some are still quite bean-like.

Add spices to the beans. Mix everything well and pour in the oil. Stir again so that the oil is properly inside the cutlet dough. Add bean flour to the mixture.

Mix everything and taste. You can add salt and spices as desired. If the texture is too liquid you can also add bean meal. Wet your hands under the tap. Divide the cutlet dough into four and form the cutlets with wet hands.

Heat the oven to 200°C. Place baking paper and cutlets on top of the oven plate. When the oven has reached the desired temperature, place the cutlets in the oven. Bake for 15-20 minutes and then carefully turn the cutlets around. Bake for another 10-15 minutes. Serve as you wish. Delicious dinner for two. Bon Appetit! Did You Try This Recipe?

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   © 2019 Spice the Spirit|Kariina Kuningas