Today a dish that is ready in 15 minutes: pantacos with kidney bean avocado dressing. Deliciously vegetarian, packed with vegetables and also easy to make. A delicious recipe starring legumes.
Pantacos with kidney beans
15
Why are kidney beans healthy?
Kidney beans are nutritious legumes that are rich in protein, fiber, vitamins and minerals. They contain high levels of vegetable protein, making them an excellent source of protein for vegetarians and vegans. The fiber in kidney beans helps promote healthy digestion by regulating bowel movements and preventing constipation. In addition, fiber can help lower cholesterol, which reduces the risk of heart disease.
Kidney beans are also rich in iron, folic acid, potassium and magnesium. Iron is essential for red blood cell production and energy production, while folate is important for cell growth and repair, especially during pregnancy. Potassium helps regulate blood pressure and supports healthy heart function, while magnesium is involved in hundreds of biochemical reactions in the body, including the regulation of blood sugar levels.
In addition, kidney beans have a low glycemic index, which means they raise blood sugar levels slowly. This makes them ideal for people with diabetes or who want to keep their blood sugar stable. In short, kidney beans are a nutritious and versatile food that offers numerous health benefits.
More recipes with beans
Looking for more recipes with beans? How about these butter beans with rice or this shakshuka with beans?
What you need:
2
4 corn tortillas
1 onion
2 pointed peppers
1 package of kidney beans in chili sauce
1 tsp cumin
1/2 avocado
150 ml yogurt of your choice
1 lime
4 tbsp. grated cheddar
fresh cilantro to taste
chili flakes
salt and pepper
olive oil
What to do:
1
Chop the onion and dice the peppers.
2
Heat the olive oil in a pan and fry the onion in it. Add the bell bell pepper and fry for a few minutes. Then add the beans, cumin powder and some salt and pepper and mix again.
3
Meanwhile, blend the avocado with the yogurt, the juice and zest of the lime, the cilantro and some salt and pepper into a smooth sauce.
4
Take a (clean) pan (without oil or butter) and place a tortilla in it over medium-high heat. Spoon on half of some the mixture and top with the cheddar. Fold closed to form a taco (half-moon shape) and fry for 1-2 minutes on each side until golden brown.
5
Serve the pantacos with the avocado dressing, extra cilantro and the chili flakes.
6
Enjoy and don't forget to share your dish in your Instastory with the tag @easyculi!
