Vegan Spanish Black Beans with Buckwheat
The Oxford Dictionary defines a Vegan as a person who does not use or eat animal products.
The Urban Dictionary defines a Vegan as someone who slaughters and kills fruits and vegetables.
As a Nutritionist I speak with a lot of people who follow or wish to follow a vegetarian or vegan diet but are confused about where to start or how to ensure they are getting enough nutrients. One client, Luke, approached it in the most brilliant way by slowly converting to veganism whilst educating himself about cooking, the nutrients in food and the nutritional deficiencies often found vegans. He asked me to suggest ways to adapt his favourite recipe, Vegan Bean Tacos, to make it more nutritionally balanced and I happily accepted his challenge! Whilst my recipe is served as a meal with buckwheat, I have also included a recipe for soft Buckwheat Taco Shells to eat with this delicious meal as it can be adapted in so many ways.
When I develop a new recipe for a specific diet or belief, I focus on the nutritional side of things first and then on flavour by using whole food and fresh herbs and spices instead of the traditional seasoning such as salt. Complete protein is often found in deficient levels in vegans, along with some other nutrients such as folate, vitamin C, iron and zinc so when developing this recipe, I focused on the nutrients needed and worked up from there. So here’s a breakdown of some of the important nutrients for vegans found in this recipe:
- This recipe provides a wonderful source of complete protein by combining the black beans and buckwheat.
- The recommended dietary intake (RDI) of folate for pregnant women is 600ug per day and this recipe provides 22% of this amount.
- Vegans need more Vitamin C than non-vegetarians as it assists in the uptake of iron from plant based foods. This recipe includes 229mg which is 381% of the RDI.
- Iron levels vary dependant on gender and age but for women between the ages of 19-50 the RDI is 18mg. This recipe contains 40% of the RDI for women and 90% of the RDI for men.
- Zinc is also needed in higher amounts in vegans and this recipe contains 31% of the RDI for men and 54% for women.
So you can see how I develop my recipes. Apart from the nutrients mentioned, there are many more nutritional benefits of this recipe such as dietary fibre and unsaturated fats which are important in all diets . So as well as providing a simple yet nutritious recipe , I have analysed it to give you a good idea of its broader nutritional value. So whether you are vegan, vegetarian or simply looking to introduce more veggies in to your diet, this is a great recipe that will have your body bursting with energy and goodness.
If you would like the sound of this recipe, then come along to our Vegetarian cooking class. To have access to our ever growing library of other delicious and nutritious recipes, sign up for our newsletter today. Happy cooking.
If you would like to know more about healthy cooking then come along to one of our healthy eating cooking classes. Lisa’s cooking classes receive 5 star reviews as she talks her way through each ingredient being used and how it will benefit your health. She is also happy to answer any question on nutrition you may have and adapt her recipes for any dietary or health concern. http://nutritionforce.com.au/