This recipe contains a variety of beans to help make sure you get as many different essential amino acids and proteins in your diet as possible.
Per Serving | Calories: 537 | Fat: 39 g | Protein: 11 g | Sodium: 1,209 mg | Fiber: 12 g | Carbohydrates: 37 g | Sugar: 6 g
INGREDIENTS | SERVES 4
1/4 cup olive oil, divided
2 medium carrots, peeled diced
1 small yellow onion, chopped
1 (15-ounce) can diced tomatoes
1 teaspoon salt
1 teaspoon freshly ground black pepper
2 cups water
1 (15-ounce) can chickpeas, drained and rinsed
1 (15-ounce) can cannellini beans, drained and rinsed
1 (15-ounce) can kidney beans, drained and rinsed
1/2 cup pesto
1. Add 1 tablespoon oil, carrots, and onion to a large saucepan over high heat and cook 3–5 minutes or until carrots are tender.
2. Stir in tomatoes, salt, pepper, and water and bring to a boil. Add chickpeas and other cans of beans, cooking until heated through (about 3 minutes).
3. Divide into 4 equal portions, top with pesto, and serve.
Mix Your Beans for Proper Protein
One of the biggest challenges with following a vegan or vegetarian diet can be getting adequate protein. Even if your goal isn’t to build muscle, you need protein to live and function. While beans contain some protein, they don’t necessarily have all the essential amino acids you need to get in your diet. Combining bean sources is a good way to make sure you’re getting a variety of amino acids.