Bean mix in tomato sauce

Vegetarian food with vegetables is a true feast for the senses, a recipe that combines the flavor and freshness of simple yet nutritious ingredients. This sautéed vegetable recipe with peas, corn, and red beans is based on a delicious and colorful mix, perfect for a healthy and comforting meal. I will show you step by step how to prepare it, while sharing some useful tips and tricks that will help you achieve excellent results.

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Servings: 4

Ingredients

- 2 medium onions
- 3 tablespoons olive oil
- 1 tablespoon frozen bell pepper
- about 200 g frozen peas
- 1/2 can of corn (approximately 150 g)
- 1 can of red beans (approximately 400 g)
- 1/2 cup of still water
- Salt and pepper to taste
- Fresh or dried dill and parsley
- 2 tablespoons tomato paste

Brief history of the recipe

This vegetarian recipe is inspired by the tradition of healthy cooking, making it a perfect choice for those looking to maintain a balanced diet. Sautéed vegetables have always been appreciated for their versatility, and the combination with red beans and corn increases the intake of plant-based proteins, essential for a meatless meal. This recipe is not only nutritious but also easy to prepare, quickly becoming a family favorite.

Preparing the recipe

1. Preparing the ingredients
Start by peeling the two onions and washing them well. Chop them finely, ensuring they are uniform for even cooking. This will be the aromatic base of your dish.

2. Sautéing the onions
In a large skillet, add the 3 tablespoons of olive oil and heat over high heat. Once the oil is hot, add the chopped onion and sauté for 2-3 minutes, stirring constantly. The onion should become translucent and start to take on a slight golden hue.

3. Adding the frozen vegetables
After the onion has softened, add the frozen bell pepper and mix well. Next, add the frozen peas – there’s no need to thaw them beforehand, as they will cook perfectly in the skillet. Reduce the heat to medium and add half a cup of still water. This step will help soften the vegetables and release their flavors.

4. Cooking the vegetables
Cover the skillet with a lid and let the vegetables cook over medium heat for about 10 minutes. During this time, make sure to stir occasionally to prevent the vegetables from sticking.

5. Adding the beans and corn
After the vegetables have cooked, it’s time to add the drained and rinsed corn and the red beans (also drained and rinsed). These ingredients add a pleasant texture and a sweet taste. Mix well to integrate all the ingredients.

6. Seasoning
Adjust with salt and pepper, then add the 2 tablespoons of tomato paste. This will give an intense flavor and an attractive color to your dish. Mix again and let it simmer for another 5 minutes for the flavors to combine.

7. Finishing the dish
Before serving, sprinkle fresh or dried dill and parsley, according to your preference. These herbs will add a touch of freshness and a wonderful aroma.

Serving suggestions

This vegetarian dish is delicious served warm, alongside a slice of whole-grain bread or a potato puree for a more substantial meal. You can also serve it with a fresh green salad to bring a crunchy and refreshing contrast.

Variations and useful tips

- You can add other frozen vegetables, such as carrots or zucchini, to diversify the dish.
- If you like your food spicier, you can add a bit of chili pepper or peppercorns.
- Instead of tomato paste, you can use fresh tomatoes or, for a richer flavor, tomato sauce.
- Make sure to use fresh herbs, if possible, for a more intense taste.

Nutritional benefits

This recipe is rich in plant-based proteins due to the beans and corn, while the peas provide a significant amount of vitamins and minerals. Olive oil, a key ingredient, offers healthy fats beneficial for the heart. Additionally, vegetarian food is an excellent choice for those looking to reduce meat consumption, with a moderate caloric content, ideal for a balanced diet.

Frequently asked questions

1. Can I use fresh vegetables instead of frozen?
Of course! If you have fresh vegetables available, you can use them without any problems. Cooking time may vary, so make sure to check them.

2. Is this dish suitable for vegans?
Yes, this recipe is completely vegan, making it perfect for those following a diet free from animal products.

3. How can I store leftovers?
The vegetarian dish can be stored in the refrigerator in an airtight container for 3-4 days. You can reheat it in the microwave or on the stovetop.

4. What drinks pair well with this dish?
A fresh lemonade or a cold herbal tea are excellent choices to accompany this meal. Additionally, a dry white wine can perfectly complement the dish's flavor.

In conclusion, this vegetarian recipe with vegetables is not only easy to make but also full of nutrients and flavors. With each bite, you will enjoy a healthy and hearty dish, ideal for any occasion. Enjoy your meal!

 Ingredients: 2 medium onions, 3 tablespoons olive oil, 1 tablespoon frozen bell pepper, about 200 g frozen peas, 1/2 can corn kernels, 1 can red beans, 1/2 cup still water, salt and pepper to taste, fresh or dried dill and parsley, 2 tablespoons tomato paste.

 Tags:  bean mix in tomato sauce