Kidney beans Mediterranean way – hearty yet light, easy meal


It’s been so long since my last post that even weather changed dramatically. 🙂
Four months ago was cold and rainy and now we have really, really hot summer here in Poland.
In regards to weather it is wiser to choose meals that are light and easy for your stomach and digestive system. Someting that will provide you major nutritional elements without overeating. If you have ever read about vegetarians’ diet, you probably know that kidney beans are one of their protein source. That’s right. Vegetarian wisdom says that plant proteins are lighter and easier to digest than those coming from animals. Great alternative for hot and heavy days. Kidney beans are like super-food. They contain a lot of vitamins and minerals (e.g. magnesium, potassium) that are crucial for your heart. Kidney beans are great source of fibre, which helps you feel fuller and supress your after-meal cravings. Fiber also helps you stabilize your blood sugar levels. Let the facts speak for themselves. Kidney beans were found in the royal tombs of ancient Egypt. Greeks and Romans ate them. Tribes from Old Testament like Babylonians and Jews based their diet on legumes.

*Interesting fact: Main source of energy for ancient soldiers and warriors came from legumes and bread, not from meat.

Mediterranean kidney beans meal:


– 1 can of red/white beans, can be both mixed (if you are ”all natural” you can buy dry beans in a store and leave them to soak in water overnight, it is somehow less expensive as well)
– few, freshly boiled potatoes,
– 2 garlic cloves,
– 1 or 2 onions,
– French baguette – fresh or baked
– 2 teaspoons of apple vinegar
– a pinch of thyme, basil, oregano, salt and black pepper to taste (I like my meal hot and spicy so I use it a lot)
– a table spoon of good quality olive-oil

Wash and cook your potatoes untill soft. Pour out the water and smash potatoes untill creamy, make a puree (I use blender for that). On a pan, medium-heat pour some olive oil and add finely chopped onion. Fry untill onion is shiny. Add some smashed garlic cloves. Fry for 2-3 minutes on low heat. Enjoy that beautiful aroma. Turn of the heat and cover on top. Open a can of kidney beans, pour out the water. Add onions and garlic to the potatoes you made. Add spices and apple vinegar. Stirr well with fork. At the end, add beans, mix and stir. Add some olive oil to make it more moist. Serve with warm baguette. Tastes amazing!



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