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track your foodBeans With Mashed Potatoes And Cucumber-tomato Salad Recipe
This wholesome and balanced meal features three components: savory beans, creamy mashed potatoes, and a refreshing cucumber-tomato salad. Suitable for lunch or dinner, this meal is packed with a variety of nutrients to support your health goals.
🌎 international: main course
- 🔥 Calories 400kcal
- 🍗 Protein 14g
- 🍚 Carbs 55g
- 🧈 Fat 12g
🥗 Ingredients:
- beans (150g)
- mashed potatoes (100g)
- cucumbers (50g)
- tomatoes (50g)
- salad dressing (20g)
🍳 How to cook (4 servings):
Savory Beans
1. Heat a tablespoon of oil in a pan over medium heat. 2. Add one chopped onion and two minced garlic cloves; sauté until translucent. 3. Stir in two cans of drained and rinsed beans (black beans, kidney beans, or a mix). 4. Add one teaspoon each of cumin, paprika, and salt to taste. 5. Cook for 10-15 minutes, adding water as needed to prevent sticking. 6. Finish with a squeeze of lime juice and chopped cilantro.
Creamy Mashed Potatoes
1. Peel and chop 4 large potatoes into chunks. 2. Boil potatoes in salted water until tender, about 20 minutes. 3. Drain and return to the pot. 4. Add 4 tablespoons of butter and 1/2 cup of milk; mash until smooth and creamy. 5. Season with salt and pepper to taste.
Cucumber-Tomato Salad
1. Chop 2 cucumbers and 3 tomatoes into bite-sized pieces. 2. Thinly slice 1 red onion. 3. In a bowl, combine cucumbers, tomatoes, and onion. 4. Drizzle with 2 tablespoons of olive oil and 1 tablespoon of vinegar. 5. Season with salt and pepper to taste, and toss to combine.
⭐️ Nutrition facts:
This meal is rich in protein, fiber, and vitamins from the beans and vegetables. The mashed potatoes add a comforting source of carbohydrates, and the salad provides a fresh and hydrating element.
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🔥 350kcal • 🍚 10g • 🍗 25g • 🧈 20g
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