Low-sodium black soybean food

Lenten Dish with Black Soybeans

Are you looking for a delicious, nutritious, and healthy Lenten recipe? You've come to the right place! The Lenten dish with black soybeans is an excellent choice for those days when you want to enjoy a hearty, flavorful meal. This recipe is not only simple but also quick, featuring a perfect combination of ingredients that blend harmoniously. Let's see how we can prepare this delicacy step by step!

Preparation Time
- Preparation time: 10 minutes
- Cooking time: 40 minutes
- Total: 50 minutes
- Number of servings: 4

Ingredients
- 200 g black soybeans
- 1 large white onion
- 1 bell pepper
- 4 tablespoons of oil (sunflower oil or extra virgin olive oil)
- Salt and pepper to taste
- 1/2 can of crushed tomatoes
- Fresh chopped herbs (parsley and dill)

Brief History
Soybeans are renowned for their rich protein content, making them an excellent source of nutrition for vegans and vegetarians. The use of soy in culinary dishes dates back thousands of years, and today it is appreciated worldwide for its versatility. This Lenten dish not only combines tradition with modernity but also represents a healthy approach to eating, having a positive impact on our health.

Step-by-Step Preparation

1. Hydrating the Soybeans
Start by soaking the soybeans in cold water the night before preparing the recipe. This step is essential as hydrating them will make them easier to cook and contribute to a more pleasant texture.

2. Boiling the Soybeans
In the morning, drain the water from the soaked soybeans and place them in a pot with fresh water. Let them boil over medium heat. When the water starts to boil, drain the beans and add water again, continuing to boil until a fork easily penetrates them (about 20-30 minutes).

3. Preparing the Vegetables
Meanwhile, peel the onion and bell pepper. Wash them under cold running water. Dice the onion and cut the bell pepper into strips.

4. Sautéing the Onion
In a skillet, heat the 4 tablespoons of oil over medium heat. Add the chopped onion and sauté for 2 minutes until it becomes slightly translucent.

5. Adding the Bell Pepper
Add the sliced bell pepper to the skillet and continue to sauté for another 2-3 minutes, stirring frequently.

6. Mixing with Soybeans
Add the drained soybeans to the skillet, seasoning with salt and pepper to taste. Now is the time to add the crushed tomatoes. Mix the ingredients well and let the dish simmer over low heat for 10-15 minutes until the sauce thickens.

7. Finalizing the Dish
Turn off the heat and sprinkle the freshly chopped herbs on top. This will add a touch of freshness and flavor to your dish.

Chef's Tip
For an even more intense flavor, you can add some spices like paprika or cumin. Also, make sure not to use salty water while boiling the soybeans, as this can hinder the cooking process.

Nutritional Information
Soybeans are extremely nutritious, having a high content of plant-based proteins, fiber, and vitamins. This dish is ideal for maintaining your energy levels, being a low-calorie option. A serving of Lenten dish with black soybeans contains about 250-300 calories, depending on the amount of oil used.

Frequently Asked Questions
1. Can I use other types of beans?
Yes, you can replace the soybeans with red beans or lentils, but the cooking time may vary.

2. How can I make the dish spicier?
You can add chili peppers or chili flakes for an extra kick.

3. How can I serve this dish?
It is delicious served with a side of rice or fresh bread. You can also combine it with a light green salad for a complete lunch.

Serving Suggestions
The Lenten dish with black soybeans pairs perfectly with a glass of freshly squeezed tomato juice or a refreshing lemonade. This combination will not only complement the meal but also add a splash of vitality and freshness.

Possible Variations
For a more sophisticated version, you can add diced mushrooms or zucchini during the sautéing process. You can also experiment with different types of herbs, such as basil or cilantro, to change the flavors.

Now that you have all the necessary information, you are ready to prepare this delicious Lenten dish with black soybeans. Enjoy your meal and don't forget to savor every bite!