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beans

Tomatoey Lemon Beans on crispy Sourdough

März 7, 2020 by katharina.kuehr Kommentar verfassen

This is another breakfast for dinner thing. As you might realize, I am pretty obsessed with this rn! I mean you can totally have that for breakfast if you prepare it the night before but its an amazing dinner too! Think baked beans just a little less sweet and with a lemons twist with some softened arugula on crispy sourdough. Sounds pretty solid huh?

When to make it? 
Honestly, this is really incredibly simple and easy to make, so you could even make it fresh in the morning but it is just as good if you make it before and just reheat it. Or in a big batch and enjoy throughout the week! 

Why white beans?
The reason I am using white beans here is because I believe that they are the best!! Out of all beans, they are my favorite. They taste a little buttery and rich and not as dry as some others do, which I really like. Also they take on the red Color beautifully which kidney beans for example don’t, do they look really nice in this dish! 

Beans in general are a great food. No matter whether you cook them fresh or buy them canned they are packed with protein and fiber. This is such a great plant based protein source with over 6g of protein and almost 7g of fiber per 100g! 
That’s a whole lot! Also they have a lot of antioxidants and amino acids. Besides being healthy for your good and improving your digestion they are also linked to reducing the risk of cancer and improve your heart health. So they are an amazing scientist superfood. 

How to buy them? 
It really doesn’t matter, it is whatever you prefer! If you buy them canned, they of course are way more convenient because they are basically ready to eat. Just make sure you read the label carefully and that there are not a thousand additional ingredients you can’t pronounce. Also drain and wash them before consuming so you get rid of gases that might bloat you and excess salt. 
If you buy them raw on the other hand, they are just as good and you can be sure that there are not any additives because you decide what is going in them. BUT! You have to cook them through because raw beans are poisonous! So few people actually know that but be careful. But when you cook them through they are jut as good, just need a little more time!

What else? 
Not a lot. Some canned and fresh tomatoes, agave, sea salt, tomato paste and water. That’s it. So simple right? A little fresh arugula is stored in at the end and some lemon zest for that wow-effect and voilá, there you go, dinner/ breakfast is ready. Serve it on some toasted sourdough and if you feel like making it extra good, spread butter or margarine (to keep it vegan) in both sides of the bread and toast it up in the pan instead of the toaster. This is so good. Buttery rich toasted sourdough with creamy, kinda sweet & tangy fresh tomatoey beans on top with some greens sneaked in. So good. 

Honestly, I love making this as a quick dinner or a decent breakfast or even at brunch for when friends are over. It is so good, no matter if you are vegan or not because honestly, with some bacon on top, it is next level! I hope that you will love this recipe as much as I do! 

Happy cooking! 
Katie // Une Petite Cuisiniere

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Tomatoey Lemon Beans on Crispy Sourdough

Decent breakfast or breakfast for dinner. Sweet, fresh and tangy tomatoey beans, ofc with some greens sneaked in on some buttery, crispy sour dough. Waking up has never been so easy.

Course Breakfast, brunch, dinner
Prep Time 2 Minuten
Cook Time 5 Minuten
Total Time 7 Minuten
Servings 2 servings
Calories 385 kcal

What you will need

That is what you will need:

  • 2 slices sourdough
  • 2 tsp butter or vegan butter to keep it vegan
  • 150 g white beans
  • 150 g crushed tomatoes
  • 1 tbsp maple syrup
  • 1 tsp sea salt
  • 1/2 lemon zested
  • 1 tbsp tomato paste
  • 50 ml water
  • 1 handful arugula

How to

That is how it works:

  1. Drain and rinse the beans. Add them to a pan along with the tomato paste, crushed tomatoes, maple syrup, and sea salt. Heat it up on medium heat and let it simmer for about 5 minutes.

  2. In the mentime spread the (vegan) butter on the bread slices. Heat up a pan and fry the sourdough in it until crispy and golden brown on both sides.

  3. Right befre serving str in the arugula and lemon zest into the beans and stir through until the arugula has welted a little.

  4. Place the bread on plates and top with the beans and top with a little more lemon zest.

  5. Serve and enjoy!

Kategorie: Breakfast, British, Diet-Specific, Lunch/ Dinner, Vegan, Vegetarian, Vegetarian Stichworte: agave, arugula, baked beans, beans, beans on toast, breakfast, breakfast sandwich, breakfastfordinner, brunch, butter bean, healthy, healthy breakfast, lemon, plant based, sourdough, toast, tomato, vegan, vegan breakfast, vegan brucnh, whatveganseat, white beans

Green Goddess Bowl

Januar 25, 2020 by katharina.kuehr Kommentar verfassen

Sometimes all I am craving is some super clean and healthy food. Especially when I am not feeling the best or have eaten pretty unhealthy the past days. My body is just asking for nutrients and something to fuel it with. There is nothing better for this than a bowl packed with vitamins, nutrients, and tons of greens! This green goddess bowl is my go-to meal for that. It is ready in 15 minutes, incredibly good, super healthy, and so satisfying! It doesn’t taste like „boring healthy“ just because it has like a ton of greens in it but it is super good.

Sometimes when I eat a lot of processed foods, I just don’t feel good at all. It makes me tired, I don’t sleep well, I can’t concentrate and so on. And I know that I am not the only person who feels that way. I mean no wonder. I do not think that products with a thousand add-ins and chemicals, that we can’t even pronounce, are good for us. Even if it says healthy on the packaging or low sugar, it is so important to check the labels and see what actually is in it. I think that it is way better for us if we eat something higher in sugar, but it is naturally sweetened, e.g. with Dates than if we buy something low sugar with emulgators and flavorings and 100 ingredients we have never heard of.

This is why I love to cook with real ingredients and Whole Foods. I for example don’t do „vegan cheese“ that is supposed to taste like cheese because of chemistry, I think that real cheese is way better for us in this example. But that is not about the recipe anymore, so let’s get back to that. I just wanted you to understand why eating Whole Foods is so important to me. 

This green goddess bowl is something I make very often. Honestly, it is such a quick lunch, but also works great if you prepare it the night before and take it to work or school. It takes 10 ingredients which makes it super simple. So as a base, I like to use greens, spinach is my favorite. I do it raw because it is like a salad but if you do not like it raw at all, you can sauté it or steam it. If you prefer other greens such as kale, arugula, lambs lettuce or whatever, that works too, just make sure you have a base full of vitamins.

The other Part of the base is our grain or carb. I like to use quinoa here. Quinoa is such a nutrient dense food! It has a ton of protein, fiber, tastes amazing btw, and a reasonable amount of vitamins and minerals. Also it US ready in less than 15 minutes which is perfect for a quick lunch. Also, other than rice I think, it still tastes good after like 3-4 days in the fridge. So if you make a big batch in the beginning of the week you can use it over and over throughout the week! If you don’t like quinoa at all, something like brown rice or couscous would work really good here too! Just be aware that cooking brown rice takes way longer than it does to make quinoa. 

So now we have the base, we can go on to the remaining ingredients. Here I just like to stick with a lot of greens because they are super healthy and I think it looks super pretty when it is all in one color :)! We cut up some fresh cucumber, slice some avocado, steam or blanch some broccoli and peas. That is about it. You can also do some zucchini or sugar snap peas or edamame if that is something you always have on hand, I just happen to have all of those ingredients in my fridge all the time. The great thing about this bowl are all the different components and textures, the creaminess if the quinoa, the crunch of the cucumber, the bite of the broccoli and peas and the softness of the spinach. I know that this bowl is really healthy and maybe not something for everyone but it is soo good if you just want something clean and nourishing!

Up to now, we have almost everything. But, let’s be honest, that would really be a bit boring if we just sprinkled some salt on here. We don’t want that, and that’s why we are making a bomb dressing. As you probably have noticed this bowl does not really contain any fats, except for the avocado. The dressing adds some healthy fat here. We use tahini, which is like the best thing ever, in salad dressings but also elsewhere! Tahini is like peanut butter but made out of sesame seeds and is a really popular ingredient in eastern cuisine. It has a lot of vitamins and healthy fats and it just tastes sooo good! Other than this we have some lemon juice, honey or maple, plant based or normal yoghurt to add creaminess, a little vinegar and some water to think everything out because otherwise it would be very very thick! This dressing adds so much flavor and just brings all the ingredients together. It is something you definitely do not want to miss out when making this bowl! 

I hope that you will enjoy this recipe as much as I do and love all of the flavors it contains! It is such an amazing dish when just wanting to fuel your body and nourish it! Super easy to make, incredibly delicious (although it is pretty healthy!) and very meal prep friendly! Enjoy & happy cooking! 

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Green Goddess Bowl

A super clean, healthy & delicious bowl/ salad perfect for when your body is craving healthy food and nutrients. 15 minutes and mealprep friendly.

Course bowl, dinner, lunch, Main Course, Salad
Cook Time 15 Minuten
Total Time 15 Minuten
Servings 2 servings
Calories 450 kcal

What you will need

For the bowl:

  • 100 g Quinoa
  • 3-4 handful spinach
  • 1/2 cucumber
  • 200 g Broccoli
  • 100 g Peas
  • 1/2 Avocado

For the dressing:

  • 2 tbsp Tahini
  • 1/2 lemon juiced
  • 2 tsp vinegar
  • 1 tsp honey
  • 1 tbsp yoghurt or plant based yoghurt
  • 3-4 tbsp water

How to

That’s how it works:

  1. Wash and rinse the Quinoa. Add it to a pot along with 250ml of water and a pinch of salt. Bring it to a boil, reduce to a simmer and let simmer for about 10-12 minutes until fluffy.

  2. Bring another pot with salted water to a boil. Add in the broccoli and peas and boil for about 3 minutes. Then drain and rinse under ice cold water. This will keep the nutrients and color as it stops the cooking process.
    Either peel the cucumber into thin strips or dice it up into cubes.

  3. For the dressing mix all of the ingredients together until creamy. Use as much or as little water as you wish, depending on your desired thickness.

  4. In a Bowl Place the spinach. Add the broccoli and peas. Next put the quinoa into the bowl. Top with the cucumber ribbons. Drizzle the dressing and garnish with some fresh mint leaves.

  5. Serve and enjoy!

Kategorie: Diet-Specific, Lunch/ Dinner, Salad, Vegan, Vegetarian, Vegetarian Stichworte: avocado, beans, bowl, buddha bowl, cucumber, eat your greens, goddess bowl, green, green salad, greens, healthy, healthy bowl, healthy vegan, plant based, plant based bowl, quinoa, salad, vegan, vegan lunch, vegetables, veggies

Tomato and Bean soup (V, GF)

Dezember 9, 2019 by katharina.kuehr 1 Kommentar

This soup is just in time for the snow that is expected soon. I feel like December is the perfect time for soups. Especially with all the cookies and treats I often feel like having a light soup that still fills me up, for dinner. This soup is ready in 20 minutes, it’s vegan, packed with protein, and super delicious.

To be honest my very favorite soup is Beef Soup. It’s a traditional Austrian dish that is very common. We add noodles, carrots, beef, and „Fritatten“ to it, and it is so good! We make it for Christmas every year! My mom is the best Chef when it comes to making this soup. It is a lot of work! But anyway, since we all to not have a bunch of time, especially during the week, for making dinner, I share this quick but super delicious recipe with you guys.

How to make it:

To make the soup the first, and essential step (don’t leave this out!! It adds so much flavor) is to brown the onions and herbs in the pot. No oil, no anything. We want them to turn a little bit burnt because that way the flavor will be super intense. You really do not have to worry wether it sticks to the pot or not because it doesn’t matter. 

After that we pour a mix of vegetable stock and canned, diced tomatoes on top. The vegetable stock is like a life hack when making soups, because it instantly gives a bunch of flavor. The tomato sauce, guess what, gives the tomato-y taste to the soup. This is going to simmer with a few other ingredients. Just before serving, you add in the freshly cooked and drained white beans. I like to use canned beans simply because they are more convenient but you can also cook fresh ones and add them. If you are not a fan of white beans at all, you can add other ones or if you want and are not vegan, prawns would work great in here! 

When to serve it?

This soup works great as an appetizer whenever you are having friends over but also as a full dinner. I like to serve it with some bread or rice or quinoa, which you could add to the soup, just to make it a complete meal and more filling. The great thing is, you could just prepare it whenever you have time, and when you come home from work or school and had a long day, you can simply heat it up in 5 minutes and it will taste like a freshly cooked meal. This is the awesome thing about this. 

What about meal prep?

This meal is ideal for a big family because you can make it in large batches, it works great for meal prep, and it is very versatile. Of course, the way I would recommend you to eat it, is with white beans, just because I believe that they taste best, and it is a great plant-based meal, which always is great to have before going to bed. But you can also add in some cooked and shredded chicken, or prawns if you would like to have it with some animal protein. You can just make it for you and your family or friends and place the different protein sources/ add-ins on the table to everyone can pick whatever they like.

I hope that you are having a beautiful winter time and this soup will be added to your weekly meal plan. If you like it, it would mean a lot to me if you could leave a rating here on the website! If you decide to recreate it, be sure to tag me on Instagram with @uneptcuisiniere or with #unepetitecuisiniere !

Enjoy,

Katie 

5 von 1 Bewertung
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Tomato and Bean Soup

A delicious soup to warm up during winter season. Works great for meal prep and is super versatile.

Course Appetizer, dinner, lunch, Main Course, Soup
Prep Time 2 Minuten
Cook Time 18 Minuten
Total Time 20 Minuten
Servings 2 Servings
Calories 202 kcal

What you will need

That’s what you will need:

  • 1 Red Onion
  • 1/2 Handful Thyme
  • 1/2 Handful Rosemary
  • 500 ml Vegetable stock
  • 300 G Canned Tomatoes
  • 1 Tsp Avjar
  • 1 Tsp Tomato Paste
  • 150 G White Beans
  • 1 Tbsp Hummus

How to

This is how it works:

  1. Dice up the onion in quarters. Heat up a pot and add the onions along with the rosemary and the thyme. Let that all brown for about 5 minutes, until the onion is slightly burnt.

  2. Add the vegetable stock and the canned tomatoes. Also add the ajvar and the hummus to make it more creamy. If you want it spicy, add some Chilli flakes here.

  3. Once it has boiled, reduce to a simmer and let it simmer for about 10 minutes. Add in the beans and let simmer for 2 more minutes.

  4. Serve kn soup bowls with some bread or rice and enjoy!

Kategorie: Appetizers, christmas, Diet-Specific, Lunch/ Dinner, Soups, Vegan, Vegetarian Stichworte: beans, comfort meal, cozy, Soup, soup season, tomato, tomato bean soup, tomato soup, vegan, vegan comfort food, vegan soup, white bean soup, white beans

Green Beans with Almond Bread Crumbs

November 20, 2019 by katharina.kuehr 1 Kommentar

It’s Thanksgiving next week and Christmas very soon! Although here in Austria we do not celebrate thanksgiving, I know that a lot of people around the world do! November and December are the months for family come-togethers and dinner party’s with friends. I don’t think that in any other month there are that many big meals. 

For us, at Christmas we always make a huge Roastbeef with some potatoes and a salad but this year, for sure, I am going to change the usual game and make these beans instead of the salad! They are so good! I made them once when friends were over for dinner and they immediately asked for the recipe. 

Since it always is difficult to cook for so many people and still chat with them while being a host, I have made a super quick and simple side dish for you. I really love to make this whenever someone is over at my house because it is something almost every one likes, plus it is super simple to make. Also, you can make it vegan, which is perfect for anyone who has a dietary restriction. It is a side that goes with really any dish. 

This green bean recipe works great with meaty dishes such as a Roastbeef, a meatloaf, turkey, a roasted chicken or pork. If you add a little twist to it, such as adding some lemon zest, it already is completely different and works perfectly with some fish or seafood. Also if you make a vegetarian or vegan pie, this is a great and fresh addition! If you already have a carby and filling side, this is a great addition in place of the boring green salad to get some more veggies. 

It is as quick as preparing a salad and really good! Just boiling the beans, tossing them in olive oil. Roasting the breadcrumbs and chopped almonds in some butter or olive oil and assemble. If you are vegan, use oil, if you are gluten free, go for only nuts or some gluten free breadcrumbs. If you do not like almonds, switch them out for any other nuts (but believe me, almonds work really good in here)! It is super versatile.

What I also really like about this recipe is that if you do not eat all of it you can use it for lunch next day or you can even meal prep it! Store the almond breadcrumbs in a separate container and it will last in the fridge for a few days! When I have this for lunch, I like to pair it with some boiled eggs as whole-wheat bread or some Quinoa to make it more filling. This is a really delicious and balanced meal then, as you have a lot of vitamins from the beans and eggs, a healthy amount of protein from the eggs, healthy fats from the almonds and oil, and some whole grain carbs from the bread or the Quinoa. 

So stop looking for a side dish recipe for thanksgiving or Christmas! Make these healthy and flavorful cream beans with almond bread crumbs to make everyone happy! And a little tip: try it before the big event to convince yourself that it is REALLY good! So if you do like it, it would mean a lot to me if you could leave a rating and/ or a comment here on the blogpost. Also if you decide to try it out be sure to tag me on Instagram with @uneptcuisiniere or #unepetitecuisiniere !

Enjoy!

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Green Beans with Almond Breadcrumbs (Vegan)

This is a great side dish for Christmas Eve or Thanksgiving, or litteraly any occasion. It is super versatile and incredibly delicious.

Course Appetizer, dinner, lunch, Side Dish
Prep Time 5 Minuten
Cook Time 5 Minuten
Total Time 10 Minuten
Servings 4 people
Calories 166 kcal

What you will need

That is what you will need:

  • 400 g green beans
  • 40 g breadcrumbs preferably whole wheat
  • 20 g almonds
  • 20 g Butter if wanting it vegan, use Olive Oil or vegan Butter instead
  • 1 tbsp Olive Oil
  • optional some lemon zest see recipe notes

How to

That is how it works:

  1. Bring a large pot with water to a boil. Generously salt. Cut of the ends of the green beans, and if they are very long cut them in half too. Add them to the boiling water and let them cook for about 5-7 minutes until ready. You will be able to notice that once you can stab through with a fork easily.

  2. In the meantime chop up the almonds into small chuncks. Heat up the butter in a small pan. Once hot add in, both the breadcrumbs, and the almonds and fry them for about 2-3 minutes on medium heat.

  3. Once the beans are done, rinse them and shock them with cold water. This helps to preserve the colour and the vitamins. Toss them in some Olive Oil and add them onto a pretty serving plate. Add the breadcrumbs on top and serve!

    Enjoy!

Notes

Feel free to add some lemon or orange zest to give it some freshness. This addition would make the dish a perfect match to fish and seafood! 

If you do not like almonds, you can use any other nut, but almonds work really great in here!

You can also use gluten free breadcrumbs. 

Kategorie: American, Appetizers, Diet-Specific, Fall, Lunch/ Dinner, Side, Vegan, Vegetarian, Vegetarian Stichworte: 10minute, almonds, beans, christmas, friendsgiving, green beans, healthy, healthy fall, nuts, quick, quickside, side, sidedish, thanksgiving, vegan, veganfall

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