vegan three bean casserole recipe
Fuel Your Body with Flavor and Heart
Comfort Food, the Healthy Way
3 bean casserole recipe.
ingredients. shelled whole wheat, edamame, broccoli, tempeh, tofu, red beans, super firm tofu, mushrooms, cellery, and onion.
spices and various ing. used today are chili, paprika, heavy garlic, turmeric, salt, splash of soy sauce (or liquid aminos), 1 lemon juiced, organic thai chili’s from my garden.
3 bean casserole with tofu tempeh & broccoli
this dish was made vegan, and with the sole intent on eating clean, and being satisfied after a meal.
there’s always room to sub in whatever protein you choose. you can also play with the flavors and change spices around to taste.
the protein and fiber combination from the beans, tempeh, and whole grains are great nutritional sustenance for growth, and it also keeps us full for a long time.
using tempeh adds that extra bit of umami and savory flavor that binds with all the flavors in the pan!
tempeh has a higher protein content than beef per ounce, 20 grams of protein per 4 ounces.
another benefit from tempeh is that its fat content is much healthier than fats from animal products, it can help reduce the risk of heart disease.
the whole grain wheat in this dish is a nutrient power house, full of protein fiber and complex carbohydrates.
extra fiber load ensures that the body gets in the maximum amount of nutrients.
fiber slows down the digestion process, allowing proteins more time to unwind or bind, and make more complex amino chains.
this recipe was created with the intent of putting together a balanced, plant based dish. its full of protein!
eating clean ensures maximum gains from those grueling hours we invest in our selves at the gym.
another benefit of eating is easy portion control, the protein and fiber overload from this dish makes it challenging overeat. this type of dish ensure that the glycemic load stays low during digestion.
the spices chosen have profound benefits!
- turmeric is the best anti inflammatory known to man.
- capsaicin helps as an inflammatory and is the best pro-flammatory.
- onions, garlic and chives contain natural chromium picolinate which also helps to regulate the bodies blood sugar and increase the bodies glucose tolerance factor.
- eating legumes adds to the floral gut bacteria. this also increases the bodies glucose tolerance factor over a long term. these bacteria also aid in the bodies digestion process.
Directions.
(please be sure to use organic ingredients, or items from the clean fifteen list when cooking or buying groceries!)
- pre cook 1/2 lb of whole grain wheat. (it cooks like brown rice).
- pre cook three cups bean legume and corn mixture. I used black beans, red beans, edamame, kidney beans.
- in a huge mixing bowl add dry ingredients. the wheat pearls, spices and various ingredients chosen.
- strain then add beans, legumes to mixing bowl.
- cut 4oz each of super firm tofu, and tempeh then add to the mixing bowl.
- optional. add a 1/4 cup of extra virgin olive or coconut oil to help mix.
- bake in pyrex for 30 min at 450. cover the dish with foil.
mix all of the ingredients gently.
I used a huge rice serving spoon. scoop up from the bottom and toss on top. try not to over mix, it will squish the beans and crush the broccoli.
during the cooking process, the fresh vegetables release water which helps to bind the flavors.
– Ninos Ibraham.
#vegan#plantbased#plantpower#cooking#recipe#lifestyle#fitlife#healthyeating#mindfuleating#veganpower
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