Today I bring to the table a single dish with legumes, an ideal balanced meal perfect in all seasons.
The single dish in the Mediterranean diet consists of vegetables and greens, grains, and in this case, plant-based proteins (red beans). The proportion, as you know, is 50% vegetables, 25% proteins, 25% grains.
Often it can be a leftover dish, you open the refrigerator, check for the 3 macronutrients, season as preferred, and maybe present on the table in an original way; otherwise, it might seem like a big mish-mash.
To be trendier, they are part of my capsule food ingredients that I prepare for the week. Grains, legumes, vegetables. I keep them ready and portioned in the fridge, then mix them as I like; have you ever tried it? Maybe I’ll talk about it in a dedicated article.
In this case, I had simple ratatouille, buckwheat, Apollo rice, wild rice, red beans. Seasoned with a pinch of garlic powder, some gomasio, some piment d’espelette (sweet chili), and voilà! Assuming everything is already cooked in the fridge, there’s no cooking time.
Ah, naturally, lately not being able to use salt, I also season with a splash of lemon.
- Difficulty: Very Easy
- Cost: Very Cheap
- Preparation time: 5 Minutes
- Portions: 1 Person
- Cooking methods: No Cooking
- Cuisine: Mediterranean
- Seasonality: Summer, Summer, Autumn
Ingredients for Single Dish with Legumes
- 5 oz ratatouille
- 2.8 oz red beans
- 2.1 oz cereal mix
- 1 pinch garlic powder
- 1 pinch sweet chili
- 1 tablespoon gomasio
- 1 sprig basil
- 1 tablespoon lemon juice
Steps for Single Dish with Legumes
As mentioned above, starting from the capsule food assumption of having everything portioned and cooked in the fridge, just mix in a bowl the ratatouille, beans, cereal mix, season with herbs, garlic powder, chili, fresh basil, or sage.
Advice
You can, as I mentioned, completely change the recipe with a different mix of macronutrients. On the blog, you will find many mix ideas. It’s a quick way to always have a nutritious, protein-rich, healthy dish every day when time is short.
Always remember to sprinkle some seeds and add a drizzle of extra virgin olive oil.
If you have no salt issues, you can stir-fry everything in a pan with a little soy sauce before plating.
Storage
As I mentioned, this recipe is part of an ideal and quick meal to prepare with capsule food ingredients. Therefore, prepare only what you eat, because having already been in the fridge, it’s better that any leftovers don’t go back and forth in the fridge.
