This is a vegan tray bake dish I made which is rich in amino acids: Black beans roasted with peppers, courgettes, aubergines, in Harissa paste served with short grain brown rice and drizzled with a homemade Harissa tahini dressing.
Vegan | Easy | Prep time 20 minutes | cooking time 45-50 minutes | serves 3
Ingredients:
1 small cup of short grain brown rice
x1 tin of organic black beans/or dried
x1 red pepper
x1 aubergine
x2 cloves of garlic
x1 courgette
Harissa paste
Pinch of salt and pepper
Tahini dressing:
2 tbsp olive oil
1 tbs Tahini
x1 juiced lemon
1 tsp Harissa paste (I used Belazu Rose Harissa Paste)
Method:
Preheat the oven to 180C/fan
Chop the aubergine, courgette, and peppers into large chunks
Peel garlic cloves and crush
Then place these ingredients in a large baking tray
Drain the tin of black beans and add to the baking tray
Drizzle with olive oil, and a pinch of salt and pepper
Then brush vegetables and beans with Harissa paste
Add the tray to the oven a cook for around 40 -45 minutes
While the vegetables and beans are cooking, cook the rice according to the instructions. (Short grain brown rice should take a similar time.
For the tahini dressing
Add all the ingredients for the dressing to a small bowl and mix together to form a paste. Add water to thin if necessary
When everything is cooked, add the veggies, beans, and rice to bowls and drizzle with the dressing. Enjoy!
Amino Acids
Amino acids are the building blocks of proteins and each one plays an important role in the body. They are also needed for the synthesis of neurotransmitters and hormones.
This dish is high in fibre, vitamins, and minerals! Added bonus when it comes to plant-based protein!
Other Sources of Amino Acids are:
QUINOA: a great source of fibre, quinoa also contains all nine essential amino acids that your body requires from food. It also contains more lysine than rice or wheat
EGGS: Contain all the essential amino acids and an ‘eggcellent’ source of protein
TURKEY: contains high amounts of amino acid tryptophan. Tryptophan helps to produce serotonin, a neurotransmitter that helps to enhance your mood. It also is used to make the B-vitamin niacin which is important for digestion, healthy skin, and nerves.
MUSHROOMS: contains 17 amino acids, including all the essential ones
FISH: Most fish contain essential amino acids. Salmon, in particular, is high in omega-3 and amino acids
LEGUMES & PULSES: chickpeas, lentils, peas, peanuts, edamame, beans (lima, black, butter, kidney). Legumes are a great source of good quality protein,
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