If you’re anything like me, free-time is a rare thing in your day. Because of that, saving a little time here and there can help keep the stress down and the smiles up! With that in mind, here’s another easy recipe for your diet plan that involves very little prep-time and mostly involves relaxing while the beans cook.

Ingredients

– ½ lb. dried, white beans
(or northern beans)
– 1 carrot
– 1 leek
– ½ onion
– 1 garlic clove
– 1 sausage
– 2 teaspoons paprika
– 6 tablespoons olive oil
– salt

Preparation

Soak the beans the night before. Some claim soaking eliminates a large part of the gas-creating component in legumes. In any case, it helps to speed up the cooking process.

Chop the carrot, leek, onion, and garlic into small pieces and place them in a large pot with about three tablespoons of olive oil. Cover and cook over medium heat for about eight minutes until the onions are transparent and the water is cooked out of them. Add the dried beans after they have been soaked, and then add enough cold water to cover the beans. Cook over low heat for about one and one-half hours until the beans are soft. Alternately, you may use a pressure cooker for twenty minutes, or a Crock-Pot to allow for cooking all day. Add cold water in small amounts if the beans look dry during the cooking process.

In a saucepan, add three tablespoons of olive oil. Cut the sausage into small pieces, and cook it in hot oil for about three minutes. Add the paprika to the sausage and stir. Now add the cooked, seasoned sausage to the cooked beans and stir well. Allow to cook for another ten to fifteen minutes, and it will be ready to serve.

For toddlers who might refuse to try something unfamiliar because of its color or texture, you may use a blender or a hand mixer, or just mash the beans with a fork before serving.

This recipe provides dinner for four people. You may double the ingredients and cook the entire bag of beans (1 lb.), freezing the leftovers for another day.

Now you’ve got another amazing diet recipe in your arsenal that’s filling, tastes incredible and is great for your body all at the same time. Keep your eye on this spot for more tantalizing recipes from The Step Up Diet, and keep eating healthy!

About the Author

Dr. Katalenas

Dr. Katalenas is a pediatrician and owner of The Pediatric Center of Round Rock and the author of the book "The Step Up Diet: From Scratch… The Quality, Quantity, and Timing Solution to Childhood Obesity", a guide to healthy cooking and eating for busy families.