Продолжим постную диету. Нехватку белковой пищи животного происхождения будем восполнять введением в рацион блюд из бобовых культур, которые так богаты белками растительными. На самом деле, не только белками, у бобовых масса и других полезных питательных веществ, таких как железо, кальций, цинк. В них очень мало жиров и низкий гликемический индекс, что делает бобовые отличной едой для людей не только постящихся, но и тех, кто следит за своим весом. Исследования показали, что белки и волокна бобовых отлично снимают чувство голода и очень хороши для поддержания уровня сахара в крови и снижения уровня холестерина.
Рецепт:
400 г консервированной белой фасоли без жидкости
1,4 л овощного бульона или хорошей питьевой воды
6 стеблей сельдерея
400 г готовых рубленных томатов
2 луковицы
1ч.ложка мелко нарезанных листиков тимьяна
оливковое масло, соль, перец из мельницы
1. Кладем в блендер половину готовой фасоли, добавляем 200 мл бульона, пробиваем до однородной массы.
2. Нарезаем стебли сельдерея крупными кусочками, мелко режем лук.
3. В толстостенной кастрюле с толстым дном разогреваем масло, кладем лук и сельдерей, пассеруем до золотистого цвета 5 минут. Добавляем томаты, готовим еще 5 минут.
4. Доливаем в кастрюлю с овощами оставшиеся бульон ( он должен быть горячим) и фасоль, перекладываем из блендера фасолевое пюре. Солим, перчим, добавляем рубленный тимьян, доводим до кипения. Затем уменьшаем огонь, накрываем крышкой, тушим 35 минут, периодически помешивая. Подаем горячим.
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