Main ingredients:
1lb or so beans (try mix of 2 beans, about 3 handfuls each)
1/2 medium onion
3 cloves garlic
chili paste
3 tbsp soy sauce
handful of TVP beef substitute (textured vegetable protein flakes)
1 laurel leaf
Optional ingredients:
3 small tomatoes
5 mushrooms (Button, Shiitake, or 1 large portobello)
2 tbsp ketchup or tomato sauce
About the ingredients:
Beans are an excellent source of protein and significantly lower cholesterol. (Source: Biggs, et al. Vegetables, Herbs, and Fruit) If you are worried about gas, your body does get used to beans over time if you eat them regularly.
Tips:
1. Use nutritious vegetable stock instead of water
2. Lightly toast the cumin on a frying pan (do not burn!).
Short directions:
1. Boil beans
2. Fry TVP, onion, mushrooms and/or other vegetables
3. Mix, add cumin, soy sauce, chili paste, salt
4. Cook well
Full directions:
1. Soak beans overnight (if possible)
2. Boil beans covered with water or stock by 1 inch (should take an 1 hour if soaked)
3. While the beans are boiling, dice and fry onion and mushrooms
4. When onion is golden, add tomato and garlic
5. Separately, put TVP in pan with a bit of water, fry well with a lime leaf and any sauce
6. Add fried onion/mushrooms, fried TVP, laurel leaf, and pinch of cumin to beans
7. Add soy sauce, chili paste to taste
8. Add tomato paste or ketchup if using it
9. Add salt, pepper, and dash of cumin
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