Red Bean Salad Lunch Bowl

Apple Cinnamon Granola
Apple Cinnamon Granola
April 15, 2019
Smoothies for Healthy Gut
June 11, 2019

I was on a holiday last month with the family, we were in Austria. It is a beautiful place and we had a wonderful time.  Food, food and more food, I have overindulged for a month. Now, I feel a need to detox the body. Maybe I should try going off sugar for a couple of weeks. It’s kind of obvious that I have gained some weight. I have this desperate desire to erase off those unwanted numbers from my weighing scale. But the holiday was excellent and now we have so many wonderful memories and photographs to look at and feel happy about. Here, A quick look at a few pictures.

Red Bean Salad Lunch Bowl

Seriously, My mind is wavering to take this 100 Days, no sugar challenge. But running a baking blog and no sugar challenge will put me into another challenge. I will take my call with-in this week. But definitely, for some time, you will find more healthy shares on the blog. 

 

I have been reading a lot about gut health nowadays. It’s an interesting subject to get into. You will be amazed to know that our gut …. The tummy is like another brain in our body. There are micro-organisms in our digestive tract. These are called gut microbiome, or gut flora. The gut and brain connection is quite strong. Anger, anxiety, sadness all these feelings and many more emotions are closely related to our gut. They say a healthy gut will have a happy brain. So we must be very careful, what we feed our tummies with. 

There are certain foods that help us maintain good gut health. Kimchi, Fermented foods, Kefir, Kombucha etc. I will share more info with you soon. But for now, let’s have a healthy Red Bean Salad Lunch Bowl recipe.

The recipe is very simple, you will find many tips and tricks for making various components of a Red Bean Salad Lunch Bowl. This is not just a basic red bean salad, it is more. Its a satisfying and delicious no-lettuce salad combined with garlic coriander foxtail millet  + there are roasted vegetables and yoghurt. So it’s not like one recipe, all together it makes a very satisfying lunch/dinner. There is a Mediterranean flavour play in this healthy hearty lunch bowl. It’s vegan, gluten-free and a gut-healthy dish to relish on. 

Red Beans Salad – As a vegetarian, Beans and legumes are the main source of protein in my diet. Boiling bean might not seem like a task to you. But as it’s a salad, it is important to have un-mushy beans, which are boiled well, tender-yummy and retain their shape.

Tip to boil red  beans perfectly: 

It is important to soak red beans overnight or for 7-8 hours. 

You will notice that the beans increase in size and lose their dark red colour to a bit, which is ok.

It is important to use fresh water to boil the beans. Soaking water contains oligosaccharides released from the beans during the soaking process, which can lead to digestive discomfort. 

Ideally to achieve un-mushy beans you should boil them in a large cooking pot for an hour or more. 

I normally use a pressure cooker to speed up the process. You can do the same. The important part is before it starts to whistle, you must turn off the flame. As the beans sit in that steam, inside the pressure cooker, the cooking process continues and the outer peel does not come out. It takes almost 10-15 minutes of no-cooking cooling time inside the cooker. By the end of which 80% of cooking is done. The rest of the cooking of beans should be done on the medium flame without the lid. 

The humble kidney beans are combined with chopped cucumbers, tomatoes, red onions, and fresh coriander, actually lots of coriander.

3 cups cooked kidney beans

Truefarm Foods Organic Red Kidney Beans Pouch, 2 X 500 g

1 small red onion, diced

1 medium cucumber, peeled, seeded and diced

2 tablespoons chopped fresh dill or mint

2 medium size tomato chopped / 12- 15 Cheery tomatoes 

Lots of freshly chopped coriander 

The bean salad and this vinaigrette together provide an irresistibly fresh and zesty flavour!

Greek Vinaigrette:

I use this particular Greek Vinaigrette recipe almost in every salad at home.

1/2 cup apple cider, 3 garlic cloves minced, 5 tablespoons fresh chopped basil, 1 teaspoon fresh chopped oregano (or 1/2 teaspoon dried), 1/2 teaspoon dried mint (optional), 2 tablespoons lemon juice, 3/4 cup olive oil, Salt to taste Freshly ground pepper, to taste

Mix all of them well and the vinaigrette is ready. 

Tip: make this kidney bean salad in advance as part of meal-prep, simply mix the beans, chopped veggies. Do not add the dressing/Vinaigrette. Store the salad and dressing in the fridge in separate glass containers until ready to use.

Recipe Variations: You can use a different kind of beans such as white beans, black beans, or even chickpeas. You can use fresh herbs of your choices like mint, dill, parsley, or basil.

Garlic Coriander Foxtail Millet Rice

To make a full meal, I also prepared foxtail millet (Kangni). Manna Foxtail Millet (Kaon/Kang /Kangni/Kakum/Navani/korralu/Korra/thinai) 1kg Pack I would like to call it garlic coriander foxtail millet rice. A gluten-free, full of nutrients, high in fibre,  easy to digest white rice alternative. 

How to: Wash the millets in a fine sieve under running water. Soak for 10 mins.

Heat a tablespoon of oil in a deep pan. When the oil is hot, add 2 garlic cloves (minced), chopped green chilli and chopped ginger. Sauté for a minute.

Add 1 small chopped onions. Mix well and cook for 2 minutes.

Drain the millets and add to the pan. Add 2 cups of water for 1 cup of foxtail millet (you can also use vegetable stock for added flavour) and cook on medium high till there is a boil. Add salt (according to the taste).

Reduce the heat to low and cook covered, with a little opening, till all the water is absorbed and the millet is cooked through.

Garnish with fresh coriander leaves.

Roasted vegetables`- 

Preheat oven at 200* C  and prepare a baking tray SYGA Baking Tray for Household Oven Mold Non-Stick Baking Cake Bread Biscuit Chicken Wings Nougat Baking pan (depending on how many vegetables you’re roasting) with parchment paper. 

Prepare vegetables for roasting by rinsing as needed, peeling as desired, and slicing/piecing into bite-size pieces. Peeling the garlic is optional – it can be roasted peeled OR with the skin on.
Add vegetables to the baking tray according to their required cook time. Root vegetables (beets, carrots, potatoes, etc.) generally tend to take longer (up to 30 minutes), so I like to group them together so they finish baking at the same time.
Cruciferous vegetables (like cauliflower, broccoli, and cabbage), as well as garlic and onion, don’t require long cook (20 minutes) so I recommend grouping them together on a separate pan so they finish baking at the same time.

Red Poha Healthy Breakfast Bowl

Roasted Vegetables

Once on the pan, drizzle with a little oil to coat, a pinch of salt, and desired seasonings of choice like, curry powder or a herb mix. 

Rub the oil and seasonings of choice into the vegetables and arrange into even layers so there isn’t much or any overlap. Then bake until golden brown and tender.

Comments

comments

Leave a Reply

Your email address will not be published. Required fields are marked *