Give your children nutritious food, (soup of painted beans)

Hello, dear parents, here I am again to introduce you to this School of Cicina Fácil, a succulent dish of beans or grains, very easy and quick to make, but first I want to share with all of you, the importance of your children, eat the grains, but first I want to inform you that to know everything about the nutrients of the grains, we should consult with experts who have studied all this, and the information that is reflected here is taken from the internet:
Nutrients

Vit B1 (thiamine)
Vit B2 (riboflavin)
Vit B3 (niacin)
Vit B5 (pantothenic acid)
Vit B6 (pyridoxine)
Vit B7 (Biotin)
Vit B9 (folic acid or folate)

Beans or beans have a high protein and fiber content, being also an excellent source of minerals, their average nutritional content per 100 grams of raw food in net weight is as follows:

• Carbohydrates: 65% of the dry weight of beans are complex carbohydrates (starch and polysaccharides), which are a great source of energy.
• Proteins: legumes have an amino acid called methionine in small amounts, while cereals contain insufficient lysine.
• Fiber: the amount depends on the type of bean, since there are more than 25 species, but as the body needs 14 gr. per day and can be obtained with 100 gr. of beans, qualifies them as an excellent meal.
• Fat: one of its great advantages is that the amounts of fat they contain are minimal, since 30 gr. of beans has only 1 gr. of fat.
• Minerals: beans contain calcium and iron, two of the main minerals that the body needs to perform its functions. Iron is essential in the formation of hemoglobin in the blood.
• Beans or Caraota are also rich in other nutrients, such as:
• Calcium. Essential component of bones and teeth, besides being involved in the coagulation of blood and the transmission of nerve impulses.
• Carbohydrates Also called carbohydrates, they provide the energy we expend when we develop daily activities.
• Complex B. They are vitamins such as thiamine (B1), riboflavin (B2), niacin (B3) and folic acid (B9); Together they have the quality of helping to provide the energy we need so that our body develops properly and can stay dynamic.
• Match. Participates along with calcium in the formation of bones and teeth. It is essential to transform the food consumed into energy.
• Iron. Mineral necessary for the production of hemoglobin (substance contained in red blood cells, responsible for the transport of oxygen in the blood) and myoglobin (serves to oxygenate the muscles).
• Magnesium. It is important for the correct assimilation of calcium and vitamin C; It also allows the proper functioning of the nervous system, favors the digestion of fats and helps eliminate toxins.
• Potassium. Motivates the activity of the kidney by stimulating the elimination of waste substances through the urine. It is also used to store carbohydrates and their subsequent transformation into energy.
• Zinc. It regulates sexual development, is necessary for the production of insulin and promotes the growth of the skin and hair.

Information taken from: Source

According to this study, this certificate states that one of the most complete foods in relation to vitamins are beans, if your child does not like meat or chicken, if you eat beans, there you have all the vitamins your body needs to grow healthy and strong

I want to share step by step to prepare this delicious bean soup.
I want to tell you that these grains are taken from the garden of some friends, who gave me the opportunity to take them from the trees themselves.

I will show you from the beginning how to prepare them, and as we go forward, I will explain the steps:

First we extract it from where it comes:

• In a pot with enough water, put the beans to cook, while we chop all the dressings to sauté and add them about 10 minutes before being ready.

• Finely chop, onion, paprika, parsley and cilantro.

Sauté in a pan with two tablespoons of oil, salt and pepper to taste, once golden brown, we add it to the soup.

And so is our delicious and nutritious bowl of painted grain soup, or dalmatians as I call them.

In this single dish of grains, you will get this amount of vitamins, necessary for the nutrition of your children, which will help them grow healthy and strong.
Vit B1 (thiamine)
Vit B2 (riboflavin)
Vit B3 (niacin)
Vit B5 (pantothenic acid)
Vit B6 (pyridoxine)
Vit B7 (Biotin)
Vit B9 (folic acid or folic acid)

Another calse more in the School of easy cooking, for all parents who live a busy life and with little time, I hope it has been of your liking and acceptance, until the next class.