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Bean stew with chard, healthy and nutritious for children

Bean stew with chard, healthy and nutritious for children



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During winter and part of spring and autumn, when temperatures are colder and cooler, it is normal for us to be interested in healthier stew recipes and spoons.

For this reason, we have prepared a delicious dish with beans, following a simple, vegetarian recipe perfect for a complete and balanced meal: A Bean stew with chard.

Ingredients:

  • 1 jar of cooked white beans (600 or 850 grams)
  • 1 chard
  • 3 garlic cloves
  • 1 teaspoon of sweet paprika
  • 2 tablespoons of extra virgin olive oil
  • 1 glass of water
  • Salt
  • Tips: instead of chard you can use spinach leaves for this recipe

The recipe for stew that Susana Blanco brings us, from the blog 'Grapes and cheese taste like kiss', especially for readers of Guiainfantil.com, will undoubtedly become one of the referrals of working mothers, who want to prepare healthy but quick recipes for children. In a short time you can prepare this delicious stew dish.

1. We start by cleaning the vegetables. To do this, first we will wash the leaves and the stalks of the chard well under the cold water tap. We are passing them one by one. They loosen better if we cut a piece of them, right in the butt part. When they are ready, we drain them a little and place them on the table. If they have an ugly piece, we take it away.

2. Next, with the help of a knife, we will cut them into thick julienne strips (in strips about five centimeters wide). Although it may seem laborious, the truth is that it will only take us two or three minutes to prepare our vegetables. But if we prefer to shorten the work, we can buy one of those bags in which the chard is already washed and pre-cut, ready to open and use.

3. Now we are going to cook our vegetables. Today we know that the best way to preserve the nutrients in vegetables is to cook them in a super fast pot. In this way, we not only save time and money, but we also eat better because we make the most of all the benefits that food brings us (vitamins, etc ...)

To cook it, we will place a glass of water in the pot that we will salt it conveniently. If we have a container to steam inside the pot, we will place it inside it and the vegetables on it. It is important that the pieces of stalk that are harder than the leaves are placed underneath (thus, when they are in contact with water, they will become more) and the softer leaves on top of them. If we do not have the utensil to steam we will throw our chard directly into the water. We close the pot and turn the heat to the maximum. Once the two lines have appeared, we will lower the heat to four and let the pot cook for three minutes. After that time we will turn off the fire and wait until the pressure has dropped to be able to open our super fast.

If we are in a hurry, the pressure can also be lowered by placing the pot directly under the tap until the two lines disappear. If we do not have a super fast pot, we will cook the vegetables in our conventional casserole by adding a little more liquid (about 300ml of water) increasing the time to 15-20 minutes. With the help of a knife we ​​can check by clicking if the vegetables are already done.

4. Now that the vegetables are cooked and we have already removed and drained them, we are going to sauté them. In a casserole we put two tablespoons of extra virgin olive oil. Finely chop the garlic cloves (better with the grinder) and add them to the casserole when the oil is not yet very hot.

5. As soon as we begin to smell garlic, add the paprika, sauté for about 5-10 seconds, stirring with the help of a spoon. Be careful, the oil should not be excessively hot so that it does not burn, but it would become bitter. Quickly (after those few seconds) we add our chard. Sauté them for a minute.

6. Next, add the previously washed and drained pot beans, sauté also and then add the cooking water of our chard. If more broth is necessary we will add water. At this time we will taste the salt to see if it is necessary to rectify and we will let the whole boil for about five minutes. After that time they are ready to enjoy.

If we want to increase the ration, in addition to doubling the quantities, at the time of cooking the vegetables we can also add some potatoes roughly cut into pieces roughly the same size. In this case we would let the vegetables cook together with the potato for five minutes instead of three.

If the parents like it, they can also add some hot paprika to spice up the dish. For this they will have to reserve a tablespoon of oil to fry half of the garlic and the hot paprika. Once the child's ration has been removed, we can add our hot paprika oil to the rest. Now our beans will be ready to taste.

Recipe and image of Susana Blanco
Blog Grapes and cheese taste like a kiss
Simple and healthy recipes for children and adults
Contributor to our site

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