Few weeks ago I made a list (actually three lists) of products rich in iron, calcium and magnesium. I placed those lists on my fridge cause even though I am aware of which products contain those minerals, I sometimes forget about them. I guess I don’t have to convince anybody about advantages of diverse diet. This is why I try to eat as many different fruits and vegetables as possible and now each time I’m planning a dinner or bigger shopping I check my lists and try to pick at least few of the products present there.
I should also consider making few more lists for other minerals and for vitamins, but right now iron and magnesium are of most interest for me. So Brussels sprouts are rich in iron and magnesium, but they also contain a lot of vitamin C and calcium, buckwheat is rich in magnesium, iron and calcium, kidney beans also contain those minerals but a lot of protein too. And sprouts are a well-known vitamin bomb. Now you only need to combine the above to get a healthy and delicious meal. I suggest to do it in the following way.
- 1 large red onion or 2 smaller ones
- 1 large green bell pepper
- 1 1/2 cup cooked kidney beans
- around 300 g Brussels sprouts
- 2/3 cup stir-fry mixed sprouts
- 2-3 tbsp vegetable oil
- 1 tsp ground cumin
- 1 tbsp sweet soy sauce
- 1/2 tsp granulated garlic
- 2-3 tbsp lemon juice
- salt, freshly ground black pepper
Preheat oil on the frying pan. Slice onions and fry together with cumin until onions become golden. Add sliced bell pepper and fry for another 5 minutes. Next, add chopped Brussels sprouts, soy sauce, around 1/3 tsp salt and 1/3 cup water. Stew vegetables for 10 minutes. Finally add garlic, kidney beans and sprouts and stew for 5 more minutes. Add lemon juice, freshly ground black pepper and salt to taste.
Serve with cooked buckwheat.
I don’t think that this recipe is very hard and it doesn’t take much time to prepare the dish. However, what I find really fascinating about this dish are the colors – purple and green. Add the fact that you have a rich and balanced meal on your plate and your dinner immediately becomes twice as delicious :).