Metabolic Balance Recipes

Lima beans

Lima Bean Patties
1 serving pre-cooked lima beans
10g crumbled rye cracker/crispbread
salt, pepper, turmeric, sesame, mustard seeds 2 fingertips, chili, 6 fennel seeds
1 tablespoon coconut oil

Combine everything together in a blender and puree. Now depending on the consistency add more water. In a pan heat the coconut oil, form small balls and press flat into the hot pan. They taste incredibly delicious!

 

Lima beans with kohlrabi and coconut oil
1 serving of lima beans
1 serving of vegetables: red onion, eggplant, kohlrabi
½ clove garlic
chili, mustard seeds, thyme, salt, pepper
1 level tbsp coconut oil

Soak lima beans at least 24 hours with a little cumin. Drain water and cook lima beans in fresh water for about 1 hour.
Dice the onions and the garlic, and just before the beans are done put them in a pan with coconut oil, and shortly afterwards add the kohlrabi and eggplant. The last five minutes, add the lima beans and spices. Enjoy hot or cold!
Fast Lima Beans with Garam Masala
1 serving of lima beans
1 serving of vegetables in approximately equal parts: pumpkin, leeks, shallots, mushrooms, baby spinach, chicory
1 serving of papaya
1 tsp coconut oil
½ clove of garlic
salt, pepper, garam masala, chili, clove, cumin, black cumin, mustard seeds whole, thyme, curry, sesame

Preparation of Lima beans: soak for at least 12 hours. Then bring the lima beans in a pot with fresh water and a little cumin to a boil, then simmer for 1 ½ hours. Drain and put aside.
Cut garlic, leeks and shallots cut into thin strips and place in a pan of hot coconut oil. Cut the mushrooms, cut the chicory and the pumpkin into thin strips. Add all the vegetables to the pan,  except for the spinach, sear (about 2 minutes), add the papaya with the lima beans and the spices to the pan. Toss again, pour in coconut milk, take from the hot plate, add spinach and cover for 5 minutes (so the spinach collapses). Enjoy hot or cold!

 

Pinto beans, black and white beans

Pinto beans from the roasting bag

1 serving of pinto beans
1 serving of vegetables: carrot, pumpkin, fennel, a few green olives
½ pear
broth 1 tablespoon
salt, pepper, garam masala, chili, mustard seeds yellow / whole, dried basil. Cumin

Soak the pinto beans 12 hours. Put beans into fresh water with a little cumin, then cook another 20 minutes.
Peel the pear, remove seeds and cut into equal cubes.
Dice the carrot, pumpkin and fennel in equal-sized pieces (about . the size of the beans). Put the beans, the vegetables, the pear in a bowl with the spices mix. Approximately Add 1 tbsp broth with it.

Now the oven bag … Pour bean mixture into the bag, and turn the oven bag on the other side and seal. Now with a pin prick two holes in the top to allow steam to escape during cooking. Put it in a preheated oven, best set at 200 ° C in a large baking dish and leave plenty of space above!
Cook for about 40 minutes. Be careful when cutting because of the hot steam that escapes!

 

Black Beans Curry
1 serving of black beans (pre-cooked)
1 serving of vegetables: snow peas, cauliflower, carrot, leek
1 piece ginger
1/3 portion of apple
1 tbsp coconut oil
1 tsp red curry paste (WITHOUT additives!)
1 tsp soy sauce
salt, pepper , curry, chili, sesame, mustard seeds, cardamom, cumin

Cut the snow peas, peel the carrots with a vegetable peeler into thin strips, cut the leek, cut the apple into very thin strips and chop the ginger. In a pan, melt the coconut oil, fry the sesame seeds, mustard seeds, curry paste, ginger and vegetables, then add the soy sauce. When the soy sauce is slightly boiled the beans are added. Do not forget the remaining spices, mix again and then enjoy!

 

Black Bean Salad
1 serving of black beans
1 serving of arugula, chicory, tomatoes, olives
olive oil

Soak the beans for 24 hours and cook 1 1/2 hours.  Cut arugula in bite-size pieces / tear, cut chicory into strips, cube tomato, cut olives into rings. Briefly sauté the beans in a nonstick pan, mix everything. Season with salt, pepper, sage, thyme and chili seasoning, balsamic vinegar and put olive oil over it. Ready!

 

Black Bean Vegetable Soup
Grated carrots
minced garlic
Red pepper, finely diced
Chopped Spinach
Black beans, drained (Protein)
Chopped tomatoes
Smoked paprika
Hot chili powder
water
Salt
Black pepper
Chopped fresh coriander

Put all the ingredients measured to your plan in a slow cooker and let it cook for 8 hours.

 

White Beans from the oven
1 serving of white beans
½ clove of garlic
a little water
Something olive oil (to coat)
yellow chilli, coriander, salt, pepper, mustard seeds, cumin seeds

Soak the white beans for at least 24 hrs. Then cook beans with fresh water and cumin, for about 1 hour. Add garlic and spices to the beans and blend in a blender. Add a little water and then make dumplings by hand. Bake at 180 ° C for at least 30 minutes or so on baking sheet brushed with olive oil. Tip: For me it was delicious served with a winter salad.

 

Tuscan Bean Soup

For the Beans:
90 g dried white beans (protein portion)
1 TBSP yellow onion
1 celery stalk, quartered crosswise
2 cloves garlic, peeled and lightly crushed
1 bay leaf
2 cups vegetable stock made from Seitenbachers vegetarian soup mix
Finely ground sea salt, preferably gray salt
1 TBSP extra-virgin olive oil*

For the Basil Topping:
1 tsp olive oil*
1 TBSP minced garlic
¼ to ½ tsp dried red pepper flakes
¼ cup lightly packed fresh basil leaves
sea salt and freshly ground black pepper

Cook the beans (when cooking beans from scratch: soak in water overnight, strain and rinse, proceed with cooking, time according to the beans you use); rinse the beans, place in a saucepan, and add cold water to cover by 2 inches. Bring to a boil, cover, and remove from the heat. Let stand for about 20 minutes, then drain. Return the beans to the saucepan along with the onion, celery, garlic, and bay leaf. Pour in the vegetable stock and then add water as needed to cover the beans by 2 inches (if necessary). Slowly bring to a simmer over medium-low heat. (If you heat them too fast, the skins may break.) Adjust the heat to maintain a bare simmer and cook, uncovered, until the beans are almost tender, 20 minutes or longer, depending on the age of the beans. Add salt, to taste, and continue cooking until the beans are tender but not mushy, about 20 minutes longer. Remove from the heat and let the beans cool in the liquid. Strain the cooled beans and other solids through a sieve, reserving the liquid. In a food processor, puree the beans and solids in batches with 3 ½ cups of the cooking liquid and 1 TBSP olive oil. Using a rubber spatula, push the solids through a fine mesh sieve into a clean large. Spice to taste, with salt and pepper, then bring to a simmer over medium heat, stirring occasionally. Meanwhile, in a small skillet over high heat, warm the ¼ cup olive oil. Turn on the fan above your stove. Add the garlic to the skillet and cook, stirring occasionally, until it begins to turn brown. Add the red pepper flakes and cook for a few seconds, then add the basil. Cook until basil wilts. To serve, ladle the hot soup into a bowl. May accompany Wasa crisp bread.

* Substitute vegetable broth for oil during the Strict Phase (w/o oil) of your personalized metabolic balance® plan, or do not use this recipe.

 

Asparagus with White Bean Sauce and Green Onions

Recipe for 1 serving

Ingredients:
250g asparagus
50g green onions
seasalt
200 g white beans cooked
2 stalks french parsley
2 Tbsp Lemon Oil (do not use if in the strict phase)

Instructions:

Wash the asparagus and freshly cut the bottom.  Cut each into 3 cm pieces.  Place the asparagus into a pot with salted boiling water and cook.  reduce the eat and cook the spargel for about ten minutes.
Drain the beans and with a hand mixer puree.
Wash the green onions and cut into rings. Wash french parsley and dry with a paper towel.  Take the leaves off the stem and set aside.
Take out the asparagus. Set aside one cup of the water in which the cooked asparagus.
For the sauce, add the cup of asparagus water to the beans and cook.  Place the sauce in a dish and place the asparagus and green onions on top.
Season with salt, white pepper and lemon oil.
Tip: Don’t forget to keep aside a bean or two to start your meal as you should always start your meals with a bit of protein.

NOTE: If you are using white asparagus don’t forget to peel them.  If you are using green asparagus reduce the cooking time to parboil the asparagus or lightly boil them to your taste. (You don’t want mushy asparagus)

 

Fava Bean Salad

fava beans (protein portion)
½ medium fresh tomatoes, chopped
¼ small onion or shallot, diced
¼ cucumber, diced
½ clove garlic, minced
1 TBSP chopped fresh parsley
¼ tsp ground cumin
salt and black pepper to taste
olive oil*

Combine fava beans, tomatoes, onion, and cucumber in a salad bowl. Toss with garlic, parsley, and olive oil. Season with cumin, and salt and pepper to taste.

* Substitute vegetable broth for oil during the Strict Phase (w/o oil) of your personalized metabolic balance® plan, or do not use this recipe.

 

Mung Beans

Mung Bean Salad
1 portion Mung Beans
1 portion of salad/vegetables
Dressing (oil & vinegar)
Seasoning
Mixed Herbs

1. Prepare Mung Beans as per instructions and remember to double weight as stated on plan
2. Add salad e.g. spring onions; grated cucumber & carrot; avocado; salad leaves; 1 gherkin; lettuce leaves and/or blanched vegetables e.g. 1 or 2 florets of cauliflower.
3. Dress and season. Add fresh ginger; grated nutmeg
Cook’s note: You can also add fruit allowance to salad i.e. apple/melon balls

 

Mung Bean Soup
1 portion Mung Beans
1 portion of vegetables i.e. shallots; carrots; mushrooms; eggplant; hot pepper.
Oil for light frying
Spices: cardamom; coriander; turmeric; curry powder.
1 cup of veg stock
Seasoning
Mixed Herbs

1. Prepare Mung Beans as per instructions and remember to double weight as stated on plan
2. Dry fry crushed spices and add oil and shallots
3. Add eggplant and cook for 2 mins and then add the remaining vegetables
4. Dress and season. Add fresh ginger; grated nutmeg
Cooks note: You can also add fruit allowance to salad i.e. apple/melon balls

 

Bean Stew (MB USA Blog)

1 portion of dried beans – soak overnight and drain in the morning (protein portion)
1 TBSP dried marjoram
2 onions roughly chopped
¼ to ½ cup chopped garlic
2 tomatoes chopped (optional)
extra virgin olive oil*
salt and pepper to taste

Cover beans with water and bring to a boil. Reduce to simmer and add onion, marjoram, tomatoes (optional) and garlic. Cook until beans are soft and creamy (1½  to 4 hrs depending on the kind of bean). Add more water as needed.

* Substitute vegetable broth for oil during the Strict Phase (w/o oil) of your personalized metabolic balance® plan, or do not use this recipe.

 

Bean Stew with vegetables (Weight-Life Balance)

Ingredients (for 4 portions)

4 portions vegetables: (4 x 120-130g)
green beans
parsnip
carrot
kohlrabi
leek
4 portions dried beans or lentils (NOT from a can)
3 tbsp rosemary
2 garlic cloves
8,5 dl.vegetable stock
salt
pepper
balsamic vinegar (shortly before eating)

Preparation

Wash the beans. Clean and cut the vegetables in small bite size pieces. Heat up a pan that can also go into the oven and bake the garlic together with the vegetables and rosemary. Add the washed beans  and let it bake for some more. Add the vegetable stock and put the lid on the pan and let it simmer for 5 minutes. Put the pan with lid in a pre heated oven (160 degrees) and let it cook for about 60 minutes or depending on the type of beans until tender but still with a bite. Stir the beans a few times. At the end of the cooking time, the beans have soaked in all the vegetable stock and they are done. Before eating add 1 teaspoon of balsamic vinegar and season to your liking with salt and pepper. You can heat it up or eat it cold. This is very easy to prepare, it just needs its time in the oven…

 

Beans Soup

Ingredients (best to make more portions)

1 portion beans 150 g from the can  e.g. white beans or kidney beans
1 liter of vegetable stock
1 portion of chinese leaf lettuce
1 tsp grated ginger
salt
pepper

Preparation

Bring the stock to the boil and add the fresh ginger.  Add the can of beans and cook for 3 minutes. Add the chinese leaf lettuce, cut in small stripes, to the stock and cook for 1 minute. If you like it a bit more spicy you can add some chili flakes shortly before serving.

 

Bean Patties

1 portion Beans
1 piece of whole grain rye crisp bread
Nutmeg
Turmeric
Seasoning
Mixed Herbs
1 bunch of fresh chives, chopped

1. Soak the beans overnight in cold water. Drain and bring beans to the boil and simmer in fresh water (as per instructions on packet) with a bunch of mixed herbs.
2. Crumble crisp bread and add water; mash to a thick paste with a fork.
3. Once the beans are cooked, pour off water and allow to drain. Puree beans together with seasoning and spices. Add the bread mix and knead together.
4. Make patties from the mix and warm them in a pre-heated oven 400°F. Remove from oven and roll in chopped chives
Cook’s note: These bean patties go well with salad or vegetables.

 

Vegetarian Chili

Ingredients for 2 portions

2 portions pulses (lentils, chickpeas, kidney beans, white beans 120 g raw) or take a whole can)
2 portions vegetables 250-300 g:
zucchini
leek
cauliflower
1 can of peeled tomatoes (slightly more than ½ medium size per day..)
herbs like garam masala, curry powder
salt and pepper
1 tbsp of oil

Preparation

Clean and cut the vegetables into bite size pieces. Stir fry the leek, zucchini and cauliflower 5 minutes until golden brown. Add some curry powder (1 teaspoon) to the pan. Add the can of peeled tomatoes and let it all simmer for 10 minutes on low heat. At the end add the beans and let it simmer for another 5 minutes. Season with curry powder, garam masala, salt and pepper.  This dish is very satisfying and great to eat in the afternoon!

 

References

Amelie Cooks Metabolic Balance
Metabolic Balance Recipes from Thierry Clerc
Metabolic Balance USA Blog
Metabolic Balance USA Recipes
Weight-Life Balance