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Rice, beans, pumpkin

A healthy, quick and cheap meal, in line with recommendations.
You can prepare it from scratch (soaking and boiling the beans) or you can to save time by using canned beans: it is a perfect option, just be aware that canned food is often a bit too salty. You can compensate by reducing salt in other dishes.




Prep Time20 minutes
Active Time1 hour 20 minutes
Total Time1 hour 40 minutes
Course: Main Course
Yield: 4 people
Calories: 607kcal
Author: Simonetta Salvini
Cost: 3.80 (total cost)

Materials

  • 320 g whole rice red
  • 300 g dried beans borlotti
  • 500 g pumpkin
  • 40 g olive oil extra virgin
  • 50 g sesame seeds
  • 1 leave bay leave
  • 1 tbsp herbs parsley, rosemary, sage, thyme, oregano, ....

Instructions

  • soak the beans for at least 12 hours
  • rinse the beans. Boil then in a large quantity of water, with the bay leave
  • cook the rice al dente, according to the instructions on the package (there are many different types of rice and specific cooking instructions should be followed)
  • dice the pumpkin and stir fry it with the oil and the sesame seeds
  • combine rice, beans, pumpkin and season with some olive oil. Decorate with some minced herbs, according to taste
  • to complete the meal, add a salad (escarole and lettuce are usually less expensive), seasoned with olive oil, lemon juice, chives or other herbs

Notes

Nutritional values: Kcal 607. Protein 39%, fat41%, fibre 50% of the daily allowances
Beans can be sobstituted with meat (chicken, beef), but the cost will be higher (approx. 8.65€).