{"id":20976,"date":"2024-07-02T12:00:22","date_gmt":"2024-07-02T10:00:22","guid":{"rendered":"https:\/\/getitmagazine.co.za\/pretoria\/?p=20976"},"modified":"2024-07-01T12:38:34","modified_gmt":"2024-07-01T10:38:34","slug":"its-time-to-eat-your-beans","status":"publish","type":"post","link":"https:\/\/getitmagazine.co.za\/pretoria\/blog\/2024\/07\/02\/its-time-to-eat-your-beans\/","title":{"rendered":"It\u2019s time to eat your beans!"},"content":{"rendered":"<h4><strong>It&#8217;s National Eat your Beans Day tomorrow (July 3), and we plan to celebrate it!<\/strong><\/h4>\n<p>Beans are a significant source of protein and whilst mushrooms are simply rated as a\u00a0 good source of protein it is hugely significant to note that the protein present in mushrooms contains all nine essential amino acids (EAAs)!<\/p>\n<p>Low fat beans are also an excellent source of complex carbohydrates, folate, fiber, and iron whilst mushrooms come to the party packed with Vitamin Bs and essential minerals, such as iron, phosphor, copper, potassium and selenium.(Potassium is an important mineral that aids in the maintenance of fluid, which helps to control blood pressure.<\/p>\n<p>As you can see, there is much to celebrate on National Eat your Beans Day and even better, we&#8217;ve added the flavour punch of umami-rich mushrooms. Enjoy this delicious low-sodium and high-fiber recipe below &#8230;<\/p>\n<p><strong>Vegan lentil and mushroom stew on butter bean mash<\/strong><\/p>\n<figure id=\"attachment_1296377\" aria-describedby=\"caption-attachment-1296377\" style=\"width: 420px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-thumbnail wp-image-1296377\" src=\"https:\/\/caxtondigital.co.za\/wp-content\/uploads\/sites\/110\/2024\/07\/beansrecipe-420x298.jpg\" alt=\"\" width=\"420\" height=\"298\" \/><figcaption id=\"caption-attachment-1296377\" class=\"wp-caption-text\">Image: The South African Mushroom Farmers\u2019 Association<\/figcaption><\/figure>\n<p>Serves 6<\/p>\n<p><strong>Ingredients:<\/strong><\/p>\n<ul>\n<li>1 \u00bd cups brown lentils<\/li>\n<li>5 cups mushroom stock<\/li>\n<li>1 bunch fresh thyme sprigs<\/li>\n<li>1 onion, diced<\/li>\n<li>500g Portabellini mushrooms, sliced<\/li>\n<li>4 cloves garlic, thinly sliced<\/li>\n<li>2 Tbsp tomato paste<\/li>\n<li>\u00bd tsp dried chilli flakes<\/li>\n<li>1 x 400g tin diced tomatoes<\/li>\n<li>Olive oil<\/li>\n<li>Salt and pepper, to taste<\/li>\n<\/ul>\n<p>Butter bean mash:<\/p>\n<ul>\n<li>2 x 400g tins of butter beans, rinsed &amp; drained<\/li>\n<li>1 small clove garlic, grated finely<\/li>\n<li>2 Tbsp lemon juice<\/li>\n<li>4 Tbsp \/ 60ml olive oil<\/li>\n<li>Salt &amp; pepper, to taste<\/li>\n<li>Chopped parsley or micro herbs, for serving<\/li>\n<\/ul>\n<p><strong>Method:<\/strong><\/p>\n<p><strong>To make the mash: <\/strong>Add all the ingredients to a food processor. Blitz until completely smooth, adding a little water if you want to thin it out.<\/p>\n<p>To warm up &#8211; transfer to a saucepan over low heat and stir until warmed through. Taste to adjust seasoning.<\/p>\n<p><strong>For the lentil stew: <\/strong>Rinse lentils well. Place in a large pot or Dutch oven and add the mushroom stock and thyme.<br \/>\nBring to a boil, then reduce to a simmer. Cook with lid ajar for about 25 minutes until tender. If you need to give them a little liquid top up add some boiling water from the kettle. Discard the thyme sprigs.<\/p>\n<p>Meanwhile, heat a drizzle of olive oil in a large saut\u00e9 pan. Add onion and mushrooms. Season lightly and cook until the onion softens and mushrooms are golden. Add garlic, tomato paste and chilli flakes. Cook until tomato paste turns a deep dark red colour and smells sweet.<\/p>\n<p>Pour in the tinned tomato and deglaze the bottom of the pan.<\/p>\n<p>Add the cooked lentils and all their liquid. Mix everything well together. Taste to adjust seasoning<\/p>\n<p>Serve stew on warmed butter bean mash and sprinkle with micro herbs.<\/p>\n<p>&nbsp;<\/p>\n<p><em>Image and Recipe Credit: <a href=\"https:\/\/mushroominfo.co.za\/\" target=\"_blank\" rel=\"noopener\" data-mce-target=\"_blank\">The South African Mushroom Farmers\u2019 Association<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s National Eat your Beans Day tomorrow (July 3), and we plan to celebrate it! Beans are a significant source of protein and whilst mushrooms are simply rated as a\u00a0 good source of protein it is hugely significant to note that the protein present in mushrooms contains all nine essential amino acids (EAAs)! Low fat [&hellip;]<\/p>\n","protected":false},"author":113,"featured_media":20977,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8398],"tags":[6948,674,8482,269,8483],"class_list":{"0":"post-20976","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-food","8":"tag-beans","9":"tag-mushroom","10":"tag-national-eat-your-beans-day","11":"tag-recipe","12":"tag-the-south-african-mushroom-farmers-association"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>It\u2019s time to eat your beans! - Get it Pretoria<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/getitmagazine.co.za\/pretoria\/blog\/2024\/07\/02\/its-time-to-eat-your-beans\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"It\u2019s time to eat your beans! - Get it Pretoria\" \/>\n<meta property=\"og:description\" content=\"It&#8217;s National Eat your Beans Day tomorrow (July 3), and we plan to celebrate it! 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