Today i'm presenting you a dish that can boost your energy and give you all the needed for the body vitamins and minerals. As we have to include legumes and vegetables in our weekly diet i'll write a recipe that doesn't contain meat. The main components will be beans(select the type you prefer) and yam. These two contain a big amount of fiber that exceeds our daily needs of them. The proteins they contain are for the most part of low biological value. However, the combination of these two ingredients results in our dish containing a more complete protein profile. If you want to icrease protein intake just add yogurt or sausages which are a tasty and full of protein product. However, although our recipe is rich in nutrients and healthy, it offers several calories per serving, so make sure you exercise a little more on the day you choose.

Let's cook!

For three servings we will need the following ingredients: 

1/4 cup olive oil

1 medium onion, finely chopped

1 large clove of mashed garlic

1 diced pepper( to make it more spicy)

1 medium carrot into cubes

1 yam in cubes

1/2 kg beans (fresh or frozen)

1 cup concentrated tomato juice

1 + 1/2 cup of water

1 teaspoon of salt

pepper

1/2 cup chopped parsley

11/2 teaspoon of turmeric

EXECUTION 

Heat the olive oil in a wide pan. Then you saute the onion for 1 minute. When 1 minute has passed add the garlic and mix them. After that add the pepper, carrot, sweet potato and beans and mix for 1 minute. Add the tomato and water. If you need more water, add enough so that the beans are covered. Add salt and spices, cover and simmer for about 60 minutes. In the end remove from heat and add chopped parsley. Let it for 5-10 minutes out of fire and... bon appetite!!!

One serving contains:
Calories Kcal 795   39.7%
Fat 23g                  32.4%
Saturated fats 4g  18.3%
Sugars1g               0.7%
Sodium1g             45.9%
Fiber 45g              188.9%     of the Intake Reference Quantity of an average adult (2,000 kcal)