Immune-Boosting Bean, Walnuts & Radicchio Bowl
- MEAL:
- Dinner, Lunch
- BENEFITS:
- Functional Tea, Gluten free, Gut health, Hair and skin health, Vegan-friendly
- DURATION:
- 10 min
When & How
Lunch: a good vegan bowl. You can have the radicchio raw instead and cook only beans.
Dinner: a nourishing, balanced dinner itself.
Ingredients
(1 serving)
80g beans, cooked (200g cooked)
Radicchio
1 tbsp fennel seeds
3-4 sage leaves
3-4 bay leaves
4-5 walnuts, minced
Olive oil
Salt & pepper, to taste
Method
- Soak beans overnight; then boil, adding 3-4 bay leaves to the boiling water. You can also directly boil beans without soaking (it’ll just take more time).
- Finely cut radicchio.
- Heat some olive oil into a skillet over low to medium heat and pan-sear radicchio.
- After 5-6 minutes, add beans, fennel seeds, walnuts, and sage.
- Cook for about 2 minutes. Place into a bowl and drizzle some olive oil and (optional) chili flakes.
Tips
- Radicchio and beans are rich in iron; squeeze some fresh lemon juice on top to optimize iron absorption.
- Cooking beans with bay leaves is optional, but I recommend doing so as it helps reduce the fermentative effects of legumes.
Benefits
RADICCHIO
Its characteristic bitterness boosts liver function, plus radicchio is rich in iron, necessary for proper oxygen circulation throughout the body.
BEANS
Beans are a complete food as they are a good source of veg proteins and carbohydrates. They have a low glycemic index which makes them ideal for keeping the blood sugar down while maximizing energy levels. This type of legume is rich in fiber e minerals, including calcium, iron, and phosphorous.
FENNEL SEEDS
Aid with digestion and have debloating effects.
SAGE
Aids with digestion and has debloating effects. Sage is also rich in phytoestrogens which support hormonal health.
