Vegetable & Bean Fry up


This is a very simple but staple meal of mine. I typically cook this for a post work out meal. It’s quick, easy, tastes good, full of micro nutrients and has a great macro ratio.

This meal roughly about 700 calories has about 33g of Protein, 8g of Fat and 115g of carbs – of course you could adjust the foods amounts to suit your particular macro requirements.

20170208_191007_resized

Ingredients needed:

  • A can of beans (Kidney, black or chickpeas)
  • A carrot
  • Broccoli Steams (x 2)
  • Rice or Pasta (250g cooked rice or 110g raw pasta)
  • Tomato paste

Optional:

  • Garlic
  • Chilli
  • Herbs/Spices
  • Coconut Oil

Prep time: 5 minutes
Cooking time: 35-40 minutes

Step One:
Put the frying pan on a medium heat and spray with coconut oil (optional).

20170208_190745_resized

Step Two:
Dice up  your carrot and broccoli stems (you can peel the carrot but I prefer to keep the skin on for extra fibre.) and add them into the frying pan first because they are the hardest ingredients and need the longest time to cook to soften up.

20170208_191208_resized20170208_191511_resized

Step Three:
Dice up the half an onion and add into the frying pan. Make sure you mix the vegetables while in the pan, they might start to stick after a while. You want the carrot, onion and broccoli stems to soften up and get a little brown/caramalise. After 10 minutes add some water to stop it all sticking.

20170208_191605_resized

Step Four:
Add in your garlic (I like to use minced, about 1 teaspoon), tomato paste (1 teaspoon), chilli and any herbs and spices you like. I like to use Himalayan pink salt, black pepper, turmeric,  cumin and paprika. Then drain and wash your beans and add them into the frying pan along with a cup of water. Stir everything together and turn the heat down slightly (You want to make sure that you don’t let your mix get too dry so keep an eye on it and top up with more water when needed. You want the sauce to thicken up around the vegetables.).

20170208_191723_resized20170208_192035_resized20170208_192414_resized

Step Five:
If you’re like me you will already have your rice cooked and ready to go. If not I suggest you get it cooking now, it should only take around 15 minutes. If you’re having pasta then get your pasta cooking – boil some water and add your pasta stirring every couple of minutes and depending on the type of pasta it should be ready in 7-10 minutes (depending on how you like it of course!).

20170208_193039_resized

Step Six:
After letting all ingredients cook together in the frying pan for around 15-20 minutes it’s time to serve.  Now at this point you can either add your pasta or rice into the frying pan or simply spoon your vegetables over your rice into a deep bowl. I also like to mix it all up getting the vegetable juice to soak in through the rice. Be careful because it will be hot so mixing it around will help cool it down.

For a similar recipe check out my YouTube video here.
20170208_194208_resized

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s