If you’re tired of having meat with every meal, try this delicious mixed bean stir-fry. It’s high in fiber (around 20g of fibre per serving) and high in carbs. Which is great if you need some slowly released energy to keep you going!
I’d say this is a great meal to have for lunch as it can be slightly heavy on your digestion if eating before bed (all the beans!).
For those of you who follow macros, one serving (±370g) contains ±80g of carbs, ±5g of fat and ±23g of protein. The exact numbers will vary depending on what products you use. I find one serving a bit too much for me, so I usually go for around 200g per meal and I have it as a side dish with fish or minced beef (basically I use it as my carbs).
It takes a bit of time to measure everything if you want to be precise (and if you follow macros), but if not, don’t worry too much about it. 5g or a tbsp won’t ruin it.
Let me know in the comments below if you tried and what you think! 🙂
Mixed Bean Stir-fry
Equipment
- Wok
- Chopping board
- Kitchen scales
- Kitchen knives
- Strainer
- Can opener
- Measuring spoons
Ingredients
- 425 g can red kidney beans (any type of canned beans can be used)
- 425 g can cannellini beans (any type of canned beans can be used)
- 6 pieces spring onions (aka scallions)
- 200 g can pineapple rings or pieces in natural juice, chopped
- 2 tbsp pineapple juice (you can use the syrup from the canned pineapple)
- 3-4 pieces stem ginger (normal ginger root will work fine too)
- 2 tbsp ginger syrup from the jar (don't worry if you don't have it, just skip it)
- 1/2 thinly pared rind of lime or lemon, cut into thin (julienne) strips (you can use lemon zest instead)
- 2 tbsp lime or lemon juice
- 2 tbsp soy sauce
- 1 tsp cornflour / cornstarch / simple flour / potato starch (you just need a bit of starch to thicken the sauce, so it doesn't really matter which one you use)
- 1 tbsp sesame oil
- 125 g green beans (aka French beans), cut into 4cm lenghts
- 250 g can bamboo shoots, drained and thinly sliced
- salt & pepper to taste
Instructions
- Drain all the beans, rinse under cold water and drain again very thoroughly.
- Cut 4 spring onions (scallions) into narrow slanting slices. Thinly slice the remainder and reserve for garnish.
- Combine the pineapple and juice, ginger and syrup, lime rind and juice, soy sauce and cornflour in a bowl.
- Heat the oil in the wok, swirling it around until really hot. Add the spring onions and stir-fry for a minute or so. Add the green beans and bamboo shoots and continue stir-fry for 2 minutes.
- Add the pineapple and ginger mixture and bring just to the boil.
- Add the canned beans and stir until very hot – about a minute or so.
- Season to taste, and serve with freshly boiled rice sprinkled with the reserved chopped spring onions, or serve as a vegetable accompaniment.
