A recipe with a combination of legumes and meat to fill up with iron
Ingredients for 2 persons
- 200 g of ground beef
- 250 g of canned red kidney beans = 1 can
- 400 g of chopped tomatoes = 1 can or 4 fresh tomatoes
Check the can label: do not choose tomatoes cooked in fat
Nutritionally, canned vegetables are comparable to fresh lycooked vegetables. Intake of fibers, carbohydrates and proteins are the same. For both, vitamins intakes are lowered by a cooking step. The big difference is the presence of sodium (salt) in the canned liquid for better vegetables preservation: therefore, the addition of seasoning salt will be lower (or even unnecessary), in a dish made from canned vegetables
- ½ medium onion (about 70 g gross weight)
- 1 teaspoon of dried garlic
- 2 tablespoons of olive oil
- 1 tablespoon of dried aromatic herbs (Provence herbs, thyme, oregano…)
Prepare the onion: cut the ends – peel the onion – remove the sprout – wash with water – slice the onion
Why not keep sliced onions always ready to be used in your freezer? Onion is used in many recipes. Prepare a larger quantity of onions and put them in the freezer. For the next recipe, you will not shed a tear! Just take a handful of onions in the freezer and put it directly in the pan!
In a pan, heat the oil and fry the onion and the garlic.
Then add the ground beef and fry again for a few moments.
When the meat starts to grill, lower the cooking power.
Add the chopped tomatoes without draining them. Pour the entire content of the can in the pan.
Add the aromatic herbs.
Mix the preparation and put a lid on the pan. Cooking with the lid on produces steam which allows the dish to concentrate the flavors without adding too much fat.
Cook over low heat with the lid closed for 15 minutes.
Double the cooking time if you use fresh tomatoes.
Meanwhile, drain the red kidney beans.
Mix the red kidney beans with the beef and the tomatoes.
Cook the mixture for 5 minutes.
Just before serving, add salt if necessary and adjust seasoning with herbs.