Nannas økologiske hverdagskøkken – sommer 2013

 

 

Velkommen til Nannas økologiske hverdagskøkken. Her får du opskrifter og inspiration til sund hverdagsmad uden dikkedarer. Som-meren er over os, og det er tid til at få sæsonens vidunderlige grøntsager i spil (hvis du da ikke allerede er godt i gang). Gør din som-mermad nem (og billig) med fx hvide bønner som supplement og primær proteinkilde. Her på siderne får du et eksempel på, hvordan du kan proteinberige din grønne salat samt en opskrift på alle tiders grøntsagsstave-dyppelse af en bønnedip.

 

God sommer og velbekomme!

 

Af Nanna Stiegel, ernæringsterapeut (DET) – www.nannastiegel.dk
Opskrifterne blev bragt i magasinet sund-forskning.dk – sommer 2013

 

Mættende sommersalat

Smid en god håndfuld kogte bønner i din salat, og tryl den om til et komplet hovedmåltid. Nemt, ikke?

Her får du netop et bud på en salat med det hele: årstidens gode grøntsager, proteinrige bønner og en velsmagende dressing. Der er nok til 3-4 personer.

 

Det skal du bruge:

240 g kogte og afkølede hvide bønner

250 g haricots verts bønner

1 bundt grønne asparges (250 g)

2 avokadoer

100 g gede- eller fårefeta

1 god håndfuld hakket frisk dild

 

Dressing af:

4 spsk. olivenolie

2 spsk. citronsaft

1 fed frisk reven hvidløg

2 tsk. honning

1 tsk. dijonsennep

1 tsk. salt

Peber

 

Sådan gør du:

De hvide bønner lægges i blød natten over og koges i cirka 30-40 minutter. Lad dem køle af. Regn med, at bønnerne tager lidt mere end det dobbelte på i vægt, så for at få 240 g kogte hvide bønner, skal du sætte cirka 115 g tørrede hvide bønner over. Blancher haricots verts bønnerne, og lad dem køle af. Bland dressingen. Smag den til.

Knæk bunden af aspargesene fra (find ’knækkestedet’). Skær dem i mindre stykker. Tag kødet ud af avokadoen, og skær den i mindre stykker. Kom evt. lidt citronsaft på for at holde på dens grønne farve. Bland hvide bønner, haricots verts bønner, asparges og avokado med dressing. Drys gede- eller fårefeta samt hakket frisk dild på toppen.

 

Bønnedip Deluxe

Hvide bønner er formidable til at blende og lave til en art bønnemos eller dip. De hvide bønner er nemlig knap så tørre i konsistensen og bliver mere bløde og cremede i det end mange andre bønner eller kikærter.

Denne deluxe-dip er lavet med soltørrede tomater og frisk basilikum. Server den med grøntsagsstave som snack sammen med en god salat til hovedret, eller brug dem som tilbehør til grillet fisk eller kød.

 

Det skal du bruge:

300 g kogte hvide bønner

2 spsk. soltørrede tomater (gerne i olie)

2 spsk. citronsaft

2 spsk. olivenolie

3 spsk. vand

1 god håndfuld frisk basilikum

Peber

Salt

 

Sådan gør du:

Sæt bønnerne i blød natten over. Smid iblødsætningsvandet ud, og kog i nyt og frisk vand. Cirka 30-40 minutter.

Regn med, at bønnerne tager lidt mere end det dobbelte på i vægt, så for at få 300 g kogte hvide bønner, skal du sætte cirka 140 g tørrede hvide bønner over. Lad bønnerne køle af.

Kom dem i en skål eller foodprocessor sammen med soltørrede tomater, citronsaft, olivenolie og vand. Blend det hele godt igennem, og smag til med salt og peber. Tilsæt en håndfuld hakket frisk basilikum. Blend lidt mere. Server.

 

Bønnetip

Det er langt billigere at købe tørrede hvide bønner end at gå efter dem på dåse. Og det er i grunden ikke så besværligt at sætte i blød og koge dagen efter. Men det kræver selvfølgelig lidt planlægning.

Til gengæld kan du ligeså godt koge en ordentlig balje, når du nu er i gang. Overskydende bønner kan fryses ned og – på en knap så planlagt dag – lynhurtigt tøs op efter et par minutter i en omgang kogende vand.

Rømers hvide bønner er siden forhistorisk tid blevet dyrket af indianere. Hvide bønner forekommer i mange forskellige størrelser, og denne bønne er den amerikanske type kaldet “great northerns”.

Hvide bønner er sundhedsbomber af rang med sine rige mængder af gode kostfibre, et højt protein-indhold samt solide mængder af B-vitaminer, samt zink, jern, magnesium og kalium.

Regn med, at tørrede hvide bønner kommer til at tage lidt mere end det dobbelte på i vægt efter iblødsætning og kogning. I opskrifterne på disse sider er der regnet med vægten af kogte bønner.

Bønner kan med fordel koges møre sammen med lidt god bouillon.

 

Derfor skal du lægge dine bønner i blød!

Tørrede bønner indeholder nogle giftstoffer (lektiner), som kan give opkastning og diarré. Derfor skal du altid fjerne lektinerne, inden du spiser bønnerne. Det gør du ved at lægge bønnerne i blød natten over (eller 10-12 timer), smide iblødsætningsvandet ud og koge bønnerne i nyt frisk vand, til de er møre.

 

Smid også kogevandet ud.

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