Hello Steemit family!
Premiering new section this time dedicated to one of my passions, vegetarian food and vegan food, here you can enjoy delicious recipes but also learn the energy and nutritional value depending on the ingredient, this week I chose this recipe for Mexican vegan food, it's about an enchiladas of potatoes and beans that this delicious, accompany me .
Ingredients.
500 grams of potatoes, peeled and diced
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
1 teaspoon ketchup
500 grams of green tomatoes (tomatillos)
1 onion, coarsely chopped
1 bunch cilantro, chopped
16 corn tortillas
1 can (400 grams) whole bay beans, drained
375 grams of fresh cheese
Vegetable oil
Potato Health Benefits
Today, potatoes are commonly sold and consumed in the form of greasy French fries or chips. These processed products are a source of unhealthy fats such as trans fats, other processed ingredients and chemical additives.
Excessive consumption of processed potatoes can lead to a number of health problems, including obesity, heart problems, and even cancer.
By removing unhealthy oils and fats, potatoes are low in calories, and provide fiber and some nutrients. In balanced amounts, they can offer protection against cancer and cardiovascular disease.
Potato peel is a good source of soluble and insoluble fiber, and this can help prevent constipation and lower LDL cholesterol. The fiber content in potatoes can also support the digestion and absorption of simple sugars.
Potatoes are one of the most abundant sources of B vitamins, especially vitamin B6 or pyridoxine, thiamine, niacin, pantothenic acid, and folate. It is also an excellent source of minerals such as manganese, phosphorus, copper, potassium, magnesium and iron.
Phyto nutrients with antioxidant effects such as flavonoids, carotenoids and coffee acid are also found in potatoes.
Red and pink potatoes contain sufficient concentrations of vitamin A, as well as carotenes and zeaxanthin.
Properties and health benefits of beans
Beans are a great source of fiber, minerals, and antioxidants.
They contain slowly absorbed carbohydrates.
They are high in folic acid, thiamine, riboflavin and niacin.
Provides magnesium, potassium, zinc, calcium and phosphorus.
It is a great source of fiber (about 17 grams).
Health Benefits of Beans
They reduce cholesterol and are anti-cancer.
They can reduce the risk of cardiovascular diseases and cholesterol thanks to the soluble fiber it contains.
Prevents serious diseases such as cancer, as it contains high levels of antioxidants.
They provide energy thanks to their high content of slowly absorbed carbohydrates.
It improves the immune system.
Being a food with a low glycemic index, it can be consumed by people with diabetes.
They improve digestion and prevent constipation.
Suitable for coeliacs. They are an excellent alternative to starch.
It has a high amount of protein which suits them in an ideal food for vegans and to avoid muscle wasting.
They help to prevent malformations in the fetus due to their folic acid content.
They reduce the risk of anaemia.
Motivate kidney activity.
Now let's take a look at how to prepare this rich recipe:
How to
Preheat the oven to 200 °C. Season potatoes with cumin, chili powder, salt and ketchup. Mix well and place the potatoes in a greased refractory dish. Bake in a preheated oven for 20 to 25 minutes, until potatoes are tender.
Meanwhile, cook the green tomatoes and onion in boiling water until the tomatoes change color. Remove from heat, drain well and let cool a little. Then, liquefy tomatoes and onion with half of the cilantro, until a thick purée.
Heat a generous amount of oil in a small skillet. Pass the tortillas through the hot oil for a few seconds to soften them, but be careful not to brown them. Remove excess fat with paper towels.
Mix the potatoes with the beans, half the cheese and the remaining cilantro. Fill tortillas with this mixture and roll up. Arrange the stuffed tortillas in a greased refractory and bathe with the green tomato sauce. Sprinkle with the rest of the cheese.
Bake for 20 minutes or until very hot.
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