3 modi per mangiare più legumi (senza gonfiarti!) | Ricette sane e bilanciate
Cotto al Dente
131,646 views
Legumes are one of the best sources of protein 🌱 and a key ingredient in the Mediterranean diet. However, they are often avoided for fear of bloating or digestive problems.
In this video, I'll explain how to include them in your diet in a balanced way, with 3 easy and balanced recipes👇
⏱️ Here are the chapters of the video so you can quickly find the recipe you need:
00:00 – Intro
00:49 – Bean and Kale Soup
03:55 – Chickpea Gnocchi with Tomato Sauce
07:14 – Farro and Lentil Salad
08:50 – Tips for Avoiding Bloating + Concluding
🍲 1. Bean and Kale Soup
300 g tomato sauce
230 g cannellini beans
250 g kale or spinach
15 cherry tomatoes
1 leek
100 g protein cream cheese (optional, avoid if you're intolerant or the combination of beans and dairy makes you bloated).
Paprika, salt, thyme
Tahini sauce: 2 tablespoons tahini + juice of ½ lemon + water to taste
→ Sauté the leek with paprika, add the cabbage and cherry tomatoes, then the passata and beans. Once cooked, add the cheese and garnish with the tahini sauce.
🍝 2. Chickpea Gnocchi with Tomato
220 g cooked chickpeas
70 ml water
90 g flour
½ teaspoon salt
15 cherry tomatoes, thyme, Taggiasca olives, Parmesan
→ Blend the chickpeas and water, knead with the flour and salt until a dough forms. Shape the leeks into snakes and cut into pieces. Cook and season with the tomato, olive, and thyme sauce. Add Parmesan.
🥗 3. Farro and Lentil Salad
80 g cooked farro
80 g cooked lentils
1 generous tablespoon pesto
50 g primosale cheese
1 zucchini
A handful of arugula
→ Cook the zucchini in chunks, chop the arugula, and mix everything with the farro and pesto. Top with the lentils and primosale cheese.
💬 In the video, you'll also discover some tricks for better digestion.
If you'd like more videos to inspire your healthy and balanced meals, subscribe to the channel and let me know in the comments which recipe you'll try first 💪
📩 Stay in touch with us:
👉 Instagram: @cottoaldente
👉 Facebook: Cotto al Dente
📧 Email: cottoaldente@artisti.show-reel.it
🌐 Website: www.cottoaldente.it
#cottoaldente #healthycooking #legumes #healthyrecipes #vegetableproteins #wellbeing #healthyfood
20 Comments
Grazie mille!
Potresti fare più secondi?
Healthy choices , The content moves with fluidity ✔️💚 comfort cooking easy in the know . One day I’ll be brave enough to cook for the camera lol 😊 for now I’ll stick to the fitness lol
3 modi per mangiare più legumi (senza gonfiarti!) | Ricette sane e bilanciate
Cotto al Dente
131,646 views
Legumes are one of the best sources of protein 🌱 and a key ingredient in the Mediterranean diet. However, they are often avoided for fear of bloating or digestive problems.
In this video, I'll explain how to include them in your diet in a balanced way, with 3 easy and balanced recipes👇
⏱️ Here are the chapters of the video so you can quickly find the recipe you need:
00:00 – Intro
00:49 – Bean and Kale Soup
03:55 – Chickpea Gnocchi with Tomato Sauce
07:14 – Farro and Lentil Salad
08:50 – Tips for Avoiding Bloating + Concluding
🍲 1. Bean and Kale Soup
300 g tomato sauce
230 g cannellini beans
250 g kale or spinach
15 cherry tomatoes
1 leek
100 g protein cream cheese (optional, avoid if you're intolerant or the combination of beans and dairy makes you bloated).
Paprika, salt, thyme
Tahini sauce: 2 tablespoons tahini + juice of ½ lemon + water to taste
→ Sauté the leek with paprika, add the cabbage and cherry tomatoes, then the passata and beans. Once cooked, add the cheese and garnish with the tahini sauce.
🍝 2. Chickpea Gnocchi with Tomato
220 g cooked chickpeas
70 ml water
90 g flour
½ teaspoon salt
15 cherry tomatoes, thyme, Taggiasca olives, Parmesan
→ Blend the chickpeas and water, knead with the flour and salt until a dough forms. Shape the leeks into snakes and cut into pieces. Cook and season with the tomato, olive, and thyme sauce. Add Parmesan.
🥗 3. Farro and Lentil Salad
80 g cooked farro
80 g cooked lentils
1 generous tablespoon pesto
50 g primosale cheese
1 zucchini
A handful of arugula
→ Cook the zucchini in chunks, chop the arugula, and mix everything with the farro and pesto. Top with the lentils and primosale cheese.
💬 In the video, you'll also discover some tricks for better digestion.
If you'd like more videos to inspire your healthy and balanced meals, subscribe to the channel and let me know in the comments which recipe you'll try first 💪
📩 Stay in touch with us:
👉 Instagram: @cottoaldente
👉 Facebook: Cotto al Dente
📧 Email: cottoaldente@artisti.show-reel.it
🌐 Website: www.cottoaldente.it
#cottoaldente #healthycooking #legumes #healthyrecipes #vegetableproteins #wellbeing #healthyfood