Category Archives: Hauptspeise

Herb-flavoured ribbon pasta with beluga lentils (vegan)

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Ingredients for 4 people:

approx. 250 g beluga lentils
a little coarse sea salt
approx. 400 g ribbon pasta
2 tomatoes
2 shallots
2 garlic cloves
rapeseed oil
⅛ l white wine
¼ l soya cream
herb salt
freshly ground black pepper
cumin
nutmeg
chilli powder
thyme
a few sprigs of fresh parsley
½ bunch of chives
fresh dill
In addition:
a few sprigs of fresh thyme

Method:

1. Rinse the beluga lentils and cook in a saucepan with plenty of water for about 20–25 minutes until tender. Then drain and rinse with cold water.
2. Bring the water to the boil in a saucepan, add a little whole sea salt and cook the linguine until al dente. Drain, reserving a little of the pasta water.
3. In the meantime, wash the tomatoes, remove the core and dice the tomatoes into small cubes.
4. Peel the shallots and chop them finely.
5. Peel the garlic, remove the germ and slice it finely.
6. Heat the rapeseed oil in a frying pan and gently fry the chopped shallots with the garlic slices.
7. Then add the beluga lentils and the diced tomatoes and continue to fry them together.
8. Deglaze the pan with the white wine and a little pasta water.
9. Simmer for a few minutes, stir in the soya cream and add the linguine, cooked al dente.
10. Season the pasta mixture with herb salt, freshly ground black pepper, cumin, nutmeg, chilli powder and thyme.
11. Wash, dry and chop the fresh herbs, then stir them into the lentil and pasta mixture.
12. To serve, divide the herb-flavoured linguine between deep plates and garnish with a few sprigs of fresh thyme.

 

My tips:

  • Instead of beluga lentils, you can use other types of lentils, such as Puy lentils, red lentils, brown lentils, etc.
  • This pasta dish tastes delicious if you stir in some toasted pine nuts

 

Product description:

Beluga lentils are also known as the ‘caviar of pulses’. Their shiny black colour and small, delicate size are very reminiscent of the famous Beluga caviar from which they take their name, although they have nothing else in common. Beluga lentils are characterised by their culinary versatility in the kitchen, for example as a spread or in salads, stews, soups and fillings. Another advantage of Beluga lentils is that they do not fall apart as easily as their relatives when cooked.

 

Asparagus, vegetable and rice curry with black sesame and plain tofu (vegan)

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Ingredients for about 4 people:
about 800 g white asparagus
about 200 g carrots
3 shallots
2 cloves of garlic
1 large piece of ginger root
2 tablespoons sesame oil
1 tablespoon water
2 teaspoons curry powder
1 tablespoon whole cane sugar
just under ½ litre unsweetened coconut milk
a good 1 tablespoon curry paste
approx. 200 g mushrooms, e.g. shiitake, brown or white button mushrooms, etc.
For the basmati rice:
approx. 250 g wholegrain basmati rice
2 tablespoons rapeseed oil
a good ½ litre vegetable stock
In addition:
400 g plain tofu
3–4 tablespoons sesame oil
herb salt
freshly ground mixed pepper
3 tablespoons black sesame seeds

Method:

1. For the asparagus and vegetable curry, peel the asparagus, then cut into finger-length pieces.
2. Scrub the carrots with a vegetable brush, trim them and cut into very fine rings.
3. Peel the shallots and garlic. Remove the central germ from the garlic and finely dice both.
4. Peel and grate the ginger, or finely dice it as well.
5. Heat the sesame oil with 1 tablespoon of water in a saucepan, then sauté the asparagus, carrots, shallots, garlic and ginger.
6. Sprinkle the mixture with curry powder and whole cane sugar and sauté briefly.
7. Pour in the coconut milk and simmer over a low heat for about 5 minutes.
8. Clean the mushrooms, remove the stalks and halve them if necessary.
9. Add these to the asparagus and vegetable curry and simmer for a further 8 minutes (the vegetables should still be al dente).
10. In the meantime, fry the wholemeal basmati rice in a little rapeseed oil, deglaze with the vegetable stock and simmer for about 20 minutes.
11. While the rice and the asparagus and vegetable curry are cooking, drain the plain tofu and pat dry with a kitchen towel. Heat the sesame oil and fry the tofu cubes vigorously. Sprinkle with herb salt, freshly ground mixed pepper and black sesame seeds.
12. Season the asparagus and vegetable curry and the wholemeal basmati rice with herb salt and freshly ground black pepper.
13. Before serving, scatter the fried tofu cubes over the asparagus and vegetable curry.
14. Serve the asparagus and vegetable curry and tofu cubes together with the wholemeal basmati rice.

 

My tips:

        • You can replace the white asparagus with green asparagus.
        • This recipe is easy to double and can be cooked in a large wok. That way, you can invite lots of guests over and enjoy the meal together at the table.
        • If you don’t have black sesame seeds in your cupboard, you can use white sesame seeds instead.

 

Product description:

Black sesame is, in general, an extremely nutritious food. It is an excellent source of protein. Black sesame is a high-quality source of protein, particularly for vegans and vegetarians. With its slightly nutty and savoury flavour, black sesame seeds are ideal for muesli, or for adding a touch of flavour to salads or other dishes.

Puff pastry parcels filled with red onion and leek (vegan)

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Ingredients for approx. 4 people:

1 pack of puff pastry (vegan)
2 leeks
2 red onions
3 garlic cloves
cumin
smoked paprika powder
herb salt
freshly ground black pepper
2 tablespoons of hot mustard
Piment d’Espelette
2 tablespoons of soy cream
In addition:
Baking paper

 

Method:
1. For the puff pastry parcels, remove the vegan puff pastry from the packet and leave to rest at room temperature.
2. In the meantime, trim and wash the leeks, cut them in half and slice into fine rings.
3. Peel the red onions, cut them in half and slice into fine strips.
4. Peel the garlic, remove the central germ, then finely slice the garlic.
5. Heat a little rapeseed oil in a frying pan and briefly sauté the prepared vegetables. Season with cumin, smoked paprika, herb salt and freshly ground black pepper.
6. Line a baking tray with baking paper and place the puff pastry on top. Prick the base a few times with a fork.
7. Spread the hot mustard over the entire puff pastry base.
8. Spread the sautéed vegetables in the centre of the puff pastry base, fold the edges of the pastry over and press down firmly.
9. Sprinkle the whole thing with Piment d’Espelette, brush with a little soya cream and place immediately on the lowest shelf of the oven. Bake at 180°C for about 20 minutes.
10. To serve, cut the pastry parcel into 4 pieces and enjoy straight away.

 

My tips:

          • Served with a tasty green salad, this makes a nutritious main course.
          • Leeks should always be cooked briefly at a high temperature. If you blanch them, they lose their valuable nutrients.
          • This recipe also works wonderfully with other seasonal vegetables.
        • To serve as finger food, cut the pastry parcels into small squares or place the puff pastry in small ramekins.

 

Product description:

Leek is a member of the onion family and is packed with vitamins, minerals and fibre. It is a versatile vegetable that can be boiled, braised, steamed, grilled or finely chopped and used in raw vegetable dishes. As a general rule, the gentler the cooking method, the more of these valuable nutrients are retained in the leek.

Spicy pea stew with smoked tofu (vegan)

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Ingredients for about 4 people:

about 300 g dried peas
250 g potatoes
1 leek
250 g carrots
1 stick of celery
1 onion
1 clove of garlic
a few coriander seeds
1 pack of smoked tofu
1 tablespoon coconut oil
smoked paprika
savory
thyme
cumin
chilli flakes
ginger powder
a good 1 litre vegetable stock
1 bay leaf
tamari or shoyu
herb salt
freshly ground black pepper
In addition:
a little soy cream


Method:

1. For the pea stew, wash the dried peas thoroughly under running water using a sieve and leave to soak in fresh water overnight. The next day, once they have swollen, drain off the soaking water and then cook the dried peas – depending on the variety – for about 1 hour, i.e. until they are soft.
2. In the meantime, scrub the potatoes with a vegetable brush, trim if necessary, and dice.
3. Trim and wash the leek, then cut into thick rings.
4. Scrub the carrots with a vegetable brush, trim and dice.
5. Wash and trim the celery stalks, then cut them into rough strips.
6. Peel and finely chop the onion.
7. Peel the garlic, remove the central germ, then finely chop the garlic.
8. Crush the coriander seeds in a mortar.
9. Drain the smoked tofu and cut it into rough cubes.
10. Heat the coconut oil in a deep saucepan and gently fry the diced onion with the crushed coriander seeds.
11. Add the smoked tofu, chopped garlic, smoked paprika, savory, thyme, cumin, chilli flakes and ginger powder, and continue to fry the mixture.
12. Add the cooked dried peas along with the potatoes, carrots, celery, leek and bay leaf, mix briefly whilst stirring, then deglaze with the vegetable stock.
13. Leave to simmer for about 20–25 minutes.
14. Remove the bay leaf and season to taste with the tamari or shoyu, herb salt and freshly ground black pepper.
15. Serve in soup bowls and finish with a dash of soy cream.

 

My tips: 

    •  You can also prepare a larger portion. When reheated, the stew tastes even more flavourful.
    • This recipe can also be made with other dried pulses

 

Product description:

Organic shops mainly stock yellow or green dried peas. However, white, brown, grey, red, purple and marbled varieties are also available. Unpeeled varieties have the advantage of being particularly high in fibre. They are also available in a peeled form, as this makes them cook faster and makes them easier to digest. Dried peas, which can be bought split or halved, are sold as split or half peas. They are rich in protein and fibre. They are mostly used in soups, stews and purées. However, there are many other Middle Eastern recipes in which you can enjoy them.

Tofu-Spinat-Reispfanne mit Kichererbsen (vegan)

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Tofu-Spinat-Räispan mat Pois-chiche

Zutaten für etwa 4 Personen:

400 g Kichererbsen
250 g Langkornreis
etwa 700 g frischen Spinat
250 g Naturtofu
3 Schalotten
1 Knoblauchzehe
Rapsöl
Kräutersalz
frisch gemahlener schwarzer Pfeffer
Korianderpulver
Kardamompulver
Ingwerpulver
rotes Currypulver
geräuchertes Paprikapulver
Auβerdem:
Piment d’espelette

Zubereitung:

1. Für die Tofu-Spinat-Reispfanne die Kichererbsen aus dem Glas in einen Sieb geben und mit kaltem und klarem Wasser abspülen.
2. Den Langkornreis ebenfalls mit kaltem Wasser abspülen und in Salzwasser garen. Danach ab-gieβen und in einem Sieb abtropfen lassen.
3. Den Spinat putzen, waschen, von den Rippen zupfen und evtl. etwas zerkleinern.
4. Den Naturtofu in kleine Würfel schneiden.
5. Die Schalotten schälen und fein würfeln.
6. Den Knoblauch schälen, Mittelkeim entfernen und fein hacken.
7. In einer tiefen Pfanne das Rapsöl erhitzen und die zerkleinerten Schalotten mit dem gewürfel-tem Naturtofu anbraten.
8. Danach die abgetropften Kichererbsen und mit dem Langkornreis, dem gehacktem Knoblauch und dem abgetropften Spinat hinzufügen und während einigen Minuten garen.
9. Das Ganze mit Kräutersalz, frisch gemahlenem schwarzem Pfeffer, Koriander-, Kardamom-, Ingwer-, rotem Currypulver und dem geräucherten Paprikapulver kräftig würzen.
10. Noch kurz aufkochen lassen mit Piment d’espelette bestäuben und sofort servieren.

 

Meine Tipps:

  • Getrocknete Kichererbsen über Nacht in kaltem Wasser einweichen. Am nächsten Tag das Wasser abgieβen und die Kichererbsen in frischem Wasser weich garen. Danach bis zur Weiterverarbeitung im Kochwasser ausquellen lassen.
  • Den Langkornreis läβt sich auch durch eine andere Reissorte ersetzen. Oder man probiert das Gericht mit Hirse, Gerste oder Hafer aus.

 

Produktbeschreibung:

Kichererbsen hängt namentlich von »cicer« ab, dem lateinischen Wort für Erbse. Sie sind ein Multitalent in der Küche und lassen sich rösten und dämpfen, als Zutat in Suppen, Eintöpfen, Salaten. Ebenfalls lassen sie sich auch pürieren, die Basis für eine Vielzahl von Spezialitäten, zum Beispiel Falafel und Humus. Das Abgieβwasser (Aquafaba), eine tierleidfreie Ei-Alternative. Aquafaba hat einen relativ neutralen Eigengeschmack und seine bindenden Komponenten gelten als Eiweissalternative zum Kochen und Backen. Die Kichererbsen sind reich an Eiweiss, Vitamin B und Ballaststoffen, d.h. sehr beliebt in der vegetarischen und veganen Ernährung.

Spicy vegetable seitan with whole grain basmati rice (vegan)

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Ingredients for approx. 4 people:

250 g wholemeal basmati rice
Whole sea salt
400 g seitan
Sesame oil
1-2 tablespoons tamari
3 onions
2 cloves of garlic
2 red peppers
1 aubergine
Rapeseed oil
Approx. 250 ml hot tomato sauce
Herb salt
Freshly ground black pepper
Chilli flakes
Smoked paprika powder
Cardamom powder
Curry powder
Fresh or dried Thai basil
In addition:
Piment d’Espelette


Preparation
1. For the vegetable seitan, simmer the whole grain basmati rice in water with a pinch of sea salt until cooked.
2. Roughly dice the seitan and fry in sesame oil in a pan until crispy, then carefully deglaze with the tamari and set aside.
3. Peel and chop the onions.
4. Peel the garlic, remove the germ and chop finely.
5. Wash the red peppers, remove the seeds and cut into large cubes.
6. Wash and clean the aubergine and also cut into large cubes.
7. Heat the rapeseed oil in a deep pan. Add the chopped onions, peppers, aubergine cubes and seitan and fry.
8. Add the diced tomato sauce with the tamari and finely chopped garlic.
9. Season with herb salt, freshly ground black pepper, chilli flakes, smoked paprika, cardamom and curry powder, and Thai basil.
10. Briefly heat the whole grain basmati rice, place in deep plates and top with the vegetable and seitan mixture.
11. Sprinkle with Piment d’Espelette and serve immediately.

 

My tips:

  • It also tastes delicious if you replace the wholemeal basmati rice with jacket potatoes.

 

 

Product description:

Seitan is the water-insoluble gluten protein found in wheat flour. To produce seitan, a dough is made from wheat flour and water, which is then washed in water. This removes the starch from the dough, leaving only the tough, sticky wheat protein. The substitute product gets its consistency, colour and taste by cooking or simmering the raw mixture in a marinade, traditionally in a mixture of tamari or shoyu. Seitan can be used and prepared in many different ways. Seitan is significantly richer in protein and lower in fat than tofu, and it is also almost cholesterol-free. Unfortunately, however, people with coeliac disease (gluten intolerance) cannot enjoy this vegan meat alternative.

Cabbage rolls stuffed with lentils, served with herb-fried potatoes (vegan)

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Ingredients for approx. 4 people:

For the fried potatoes:
500 g potatoes
Whole sea salt
Rapeseed oil
Herb salt
Freshly ground black pepper
Smoked paprika powder
Chopped rosemary needles
Thyme
Marjoram
For the white cabbage rolls:
1 white cabbage
Whole sea salt
For the lentil filling:
200 g beluga lentils
1 clove of garlic
2 shallots
Rapeseed oil
Herb salt
Freshly ground black pepper
Cumin
Marjoram
Curry powder
Paprika powder
A little tamari or shoyu
Sesame oil
A little turmeric gomasio
For the sauce:
3-4 tablespoons tamari or shoyu
2 teaspoons cornflour for the soy sauce
In addition:
A little vegetable margarine for greasing the baking dish
Sesame oil for brushing the cabbage rolls

 

Preparation:

1. For the herb-fried potatoes, scrub the potatoes with a vegetable brush, wash them, peel them if necessary, and boil them in a little whole sea salt water until soft. Then drain, dry and slice them.
2. In the meantime, clean and wash the white cabbage and remove or cut off about 8-10 leaves. Cut the remaining cabbage in half, remove the stalk and finely chop or slice the remaining cabbage.
3. Blanch the 8-10 cabbage leaves in boiling water for a few minutes, drain and rinse with cold water. Cut the stalks off the cabbage leaves and leave to drain on a cloth.
4. Grease a flat baking dish with a little vegetable margarine.
5. For the lentil filling, rinse the Beluga lentils with cold water and cook until soft for 20-30 minutes. Then drain.
6. Peel the garlic, remove the germ and chop finely.
7. Peel and finely dice the shallots.
8. Sauté the shallots and finely chopped garlic in rapeseed oil in a pan. Then add the chopped white cabbage and cooked lentils and fry gently for a few minutes. Season with herb salt, freshly ground black pepper, cumin, marjoram, curry powder, paprika and a little tamari.
9. Place this lentil filling in the prepared white cabbage leaves. To do this, place 1-2 tablespoons of filling in the centre of each white cabbage leaf, fold in the sides and roll up carefully. Place them seam-side down in the greased baking dish. Brush each cabbage roll with a little sesame oil, sprinkle with turmeric gomasio and bake in the middle of the oven at 180 degrees C for about 10 minutes.
10. Slice the potatoes and fry in rapeseed oil in a deep pan until crispy. A few minutes before serving, season with herb salt, freshly ground black pepper, smoked paprika powder and chopped rosemary needles, thyme and marjoram, and fry briefly.
11. For the sauce, mix 2 teaspoons of cornflour with cold water in a saucepan, add a little tamari or shoyu, bring to the boil briefly and season with freshly ground black pepper.
12. To serve, brush a flat plate with a little tamari or shoyu, top with 1 or 2 cabbage rolls and the herb-fried potatoes, and add a little sauce to the rolls.

 

My tips:

  • The white cabbage leaves can also be replaced with other cabbage leaves, e.g. savoy cabbage, red cabbage, pointed cabbage.
  • Another variety of lentils is also suitable for the lentil filling, e.g. mountain lentils or Puy lentils.
  • If you don’t have any turmeric gomasio to hand, gomasio without turmeric seeds is also suitable, of course.

 

 

Product description:

Gomasio is an important part of Japanese and Korean food culture. It consists of goma (= sesame) and shio (= salt), which in our culture usually means sesame salt. Gomasio is made from roasted sesame seeds (traditionally black sesame) and whole sea salt. Outside Japan, it is usually made with light sesame seeds. Due to its spicy flavour and health benefits, this seasoning is gaining more and more fans. Turmeric seeds are also ground into turmeric gomasio.

Garlic, lupin and leek stir-fry with paneer cheese (lacto-vegetarian)

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Ingredients for approx. 4 people:

400–500 g lupins (jar)
2 large leeks
2 cloves of garlic
Rapeseed oil
200 g cream cheese
¼ l vegetable stock
200 g paneer cheese
Herb salt
Freshly ground black pepper
Cumin
Curry powder
Cardamom powder
Coriander powder

Preparation

1. Pour the lupins from the jar into a sieve, rinse with cold water and drain.
2. Clean the leeks, cut them in half lengthways and rinse thoroughly with water. Then cut into fine strips.
3. Peel the garlic, remove the germ and chop finely.
4. Heat the rapeseed oil in a pan and sauté the chopped garlic and leek strips for about 5 minutes.
5. Then add the drained lupins with the cream cheese and vegetable stock and simmer for a few minutes.
6. Cut the paneer cheese into cubes, fry in rapeseed oil and add to the leek and lupins.
7. Bring to the boil briefly and season with herb salt, freshly ground black pepper, cumin, curry powder, cardamom powder and coriander powder.

 

My tips:

  • The paneer cheese can also be replaced with halloumi cheese.
  • This leek dish can be prepared with chickpeas or lentils.

 

Product description:

Lupins used to be known mainly as animal feed. But today we enjoy lupins in various ways, as they are considered a reliable source of protein, ideal for vegans or vegetarians. The seeds are about the size of chickpeas and, in addition to protein, are also rich in fibre.

Paneer cheese is a typical cheese from Indian cuisine. It is a vegetarian protein pack with amino acids and a high calcium content. It can be baked, grilled and combined with many vegetables.

Liebelei’s glazed reishi tofu with oranges (vegan)

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Ingredients:
2 packs of smoked tofu
For the marinade:
4 cloves of garlic
2 shallots
Approximately 3 tablespoons of olive oil
3 tablespoons of tamari sauce
2 tablespoons of maple syrup
2 tablespoons of whole cane sugar (Sucanat)
2 teaspoons medium-hot mustard
Smoked paprika powder
Freshly ground black pepper
For the glaze:
1-2 tablespoons cognac or whisky
Zest of ½ orange
Juice of 1 orange
1-2 tablespoons sucanat
Chilli peppers
2 tablespoons jam (any variety)
Ginger powder
Paprika powder
Freshly ground black pepper
Also:
1-2 cloves (optional)
1 orange
Baking paper

Preparation:

1. The day before, drain the smoked tofu and dry it thoroughly with a cloth, pressing firmly to remove any excess liquid. It is important that the smoked tofu is very dry.
2. For the marinade, peel the garlic, remove the germ and chop finely.
3. Peel the shallots and chop finely as well.
4. Mix both with the olive oil, tamari, maple syrup, whole cane sugar and medium-hot mustard. Season the marinade with black pepper and smoked paprika powder.
5. Place the two blocks of smoked tofu in flat containers, pour the marinade over them and cover. Leave to marinate for 2-3 days. Halfway through, turn the smoked tofu and cover again.
6. When the smoked tofu has marinated long enough, preheat the oven to 170 degrees C.
7. Line a small baking tin with baking paper.
8. Cover the bottom of the baking tin with the orange slices and place the smoked tofu on top. Use a sharp knife to score the top of the smoked tofu and press the whole cloves into the smoked tofu.
9. Bake the smoked tofu for about 60 minutes.
10. In the meantime, make the glaze by placing the cognac or whisky, orange zest and juice, whole cane sugar (Sucanat), chilli peppers, jam, ginger and paprika powder and freshly ground black pepper in a saucepan, stir well and simmer gently for about 25 minutes until the glaze is reduced by half, thick and shiny.
11. Remove the smoked tofu from the oven, pour the glaze over it and return to the oven for about 10 minutes until the glaze on the smoked tofu has thickened.
12. Remove from the oven and leave to rest for about 15 minutes.
13. Before serving, remove the cloves and orange slices.

 

My Tips:

      • This smoked tofu also tastes delicious cold if you have any leftovers.

      • The orange slices will turn dark during baking. This is normal. It’s all about the flavour; they will be removed after baking anyway.

      • The alcohol can also be replaced with any leftover marinade.

 

Product description:

Sucanat contains all of the molasses from sugar cane. I prefer Sucanat for various recipes because of its brown colour and intense, caramel-like, malty flavour. As it is less processed, it contains more minerals than refined sugar, but has a lower sweetness.

White beans with feta cheese and baked potatoes (lacto-vegetarian)

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Ingredients for approx. 4 people:

300 g white beans
2 bay leaves
400 g potatoes
2 shallots
3 cloves of garlic
1 red chilli pepper
1 piece of feta cheese
Rapeseed oil
Garam masala
Cumin
1 jar tomato sauce
Herbes de Provence
Ghee
Herbal salt
Smoked paprika powder
For the garnish:
As desired: a few dried herbs
Dried tomatoes

Preparation:

1. For the bean dish, soak the white beans in water the day before. The next day, drain the beans and cook them in fresh water with 2 bay leaves until soft.
2. For the baked potatoes, scrub the potatoes with a vegetable brush, clean if necessary and cook in water until soft. Then drain and set aside.
3. Peel and finely dice the shallots.
4. Peel the garlic, remove the germ and chop finely.
5. Wash the chilli pepper, cut in half, remove the seeds and chop very finely.
6. Drain the feta cheese.
7. Heat the rapeseed oil in a deep pan, sauté the diced shallots, then add the chopped garlic and chilli pepper with the garam masala and cumin and fry briefly.
8. Add the drained white beans and tomato sauce, mix well and fill a baking dish with the mixture, placing the feta cheese in the middle. Sprinkle the cheese with spices and place the baking dish in the middle of the oven. Bake at 180 degrees C for about 20 minutes.
9. In the meantime, slice the potatoes and fry them in a frying pan with the ghee until crispy. Sprinkle with herb salt and paprika powder.
10. Before serving, serve the cooked bean dish with the fried potatoes. If desired, you can top the cheese with herbs and dried tomatoes.

My Tips:

  • You can replace the white beans with another type of legume, e.g. kidney beans, scarlet runner beans, adzuki beans, etc.
  • If you have any jacket potatoes left over from the day before, use these. This will make the fried potatoes even crispier.

 

Product description:

White beans are a source of protein that can be eaten at any time of year. They are available dried or in tins/jars. However, the dried variety contains more nutrients and is also more aromatic. Of course, the beans need to be soaked overnight before they can be used. White beans are very versatile and can be used in salads, soups, purées or as antipasti. They are rich in nutrients such as magnesium, potassium, calcium and phosphorus, and are above all an ideal source of protein.