Fibre plays an important role in keeping your digestive system healthy. You will find fibre in vegetable products such as vegetables, fruit, whole grain cereals, potatoes, nuts, seeds and kernels and in pulses. Legumes also contain a lot of protein, iron and B vitamins. This also makes them a good meat substitute. Although pulses are very versatile and nutritious, many people do not know what they can be used for in the kitchen. Therefore, 7x the tastiest veggie recipes with pulses.

White bean pancakes with pesto

INGREDIENTS

4 tbsp white beans, ready-to-eat in an AUGA stand-up bag
250 g wheat flour, 3 eggs
250 ml oat milk, 1 tsp baking powder
4 tbsp sunflower seeds, toasted
1 bunch of basil
1 clove garlic, pressed
1 lemon grater and juice
4 tbsp parmesan, grated
sunflower oil for frying
butter for frying, salt and pepper

PREPARATION

Mix together the wheat flour, eggs, baking powder, milk, pinch of salt and the white beans. Make a smooth paste of this mixture with a hand blender or food processor. Fry the pancakes in some coconut oil in a frying pan. Toast the sunflower seeds and mix them in a mortar or food processor with the basil, lemon juice and grater, garlic, Parmesan and a dash of olive oil. Taste and season with salt and pepper if necessary. Spread the Pesto over the pancakes and roll them up for your picnic basket!

Chili sin carne with lentils, beans and peppers

INGREDIENTS

400 g pre-cooked green lentils
400 g ready-made beans (mix of kidney, chickpeas, black beans)
1 red pepper
5 g Mexican spice mix
1 cube of vegetable stock
1 clove garlic, 1 yellow onion
200 g tomato passata
5 g fresh oregano, 150 g yogurt
1 g raw cocoa powder
3-4 corn tortillas

PREPARATION

Preheat the oven to 220°C in hot air/240°C. Peel the onion and garlic, chop both finely. Cook the lentils: Heat 1 tbsp oil in a large saucepan over medium-high heat. Add the onion and fry for approx. 3 min until translucent. Add half of the Mexican spice mix and garlic and fry for 2 min. Drain the lentils and add them to the cooking pan. Then add the tomato passata, 200 ml of water, cocoa and the bouillon cube to the casserole, stir and allow to simmer for approx. 10 min on a medium heat. Season with pepper and salt. In the meantime, cut the tortillas into triangles and place them on a baking sheet lined with baking paper. Drizzle with olive oil and sprinkle with salt. Bake the chips in the oven for 3-5 min until crispy. Meanwhile, pick the oregano leaves and chop finely, discarding the stalks. Cut the pepper into quarters, remove the seeds and cut into thin strips. Add the bean mixture (ready-made from AUGA) together with the pepper strips to the chilli pan. Cook for approx. 5-10 min until soft. Ladle up the chilli and serve with a spoonful of yoghurt, sprinkle with the oregano and serve the tortilla chips alongside for dipping.

Quinoa biscuits with white beans and vegetables

INGREDIENTS

150g quinoa
200g white beans, ready-to-eat in an AUGA stand-up bag
150g vegetable julienne (carrot, onion, leek and celery)
200ml vegetable stock
1 egg, 2 tbsp breadcrumbs
1 tbsp mustard seed
2 tbsp leaf parsley
4 tbsp peanut oil
Pepper and salt

PREPARATION

Roast the quinoa for 3 minutes in a pan without fat, then add twice the volume of water. Cook for 15 minutes, until all the water has been absorbed. Remove from the heat and leave to cool. Crush the white beans with a fork. Cook the vegetable julienne in the stock for 10 minutes. Drain. Mix the quinoa with the mashed white beans, the vegetable julienne, egg, breadcrumbs, mustard seeds, parsley, salt and pepper. Knead into a firm mixture. Heat the oil in a pan. Make biscuits from the quinoa mixture and fry them for 2 to 3 minutes per side. Drain on kitchen paper and serve hot or cold.

Mexican red kidney bean soup

INGREDIENTS

250 red kidney beans in chili sauce
400 grams diced tomatoes, 75 grams tomato puree
3 red onions, 75 grams corn
75 grams goat cheese, 2 garlic cloves
Piece of fresh ginger of about 3 cm.
1 vegetable stock cube, 3 sprigs fresh coriander
1 tsp cumin, 1 tsp paprika
2 naan breads, olive oil for frying
Salt and pepper

PREPARATION

Peel the fresh ginger and garlic and finely chop or grate them. Shred the red onions. Heat some oil in a soup pan over low heat. Add the ginger, garlic, paprika and cumin to the pan and heat briefly (about 1-2 minutes). Then stir in the shredded onions. Fry until they turn glassy and then stir in the tomato puree. Fry this for a minute. Add the tomato cubes to the pan, together with 600 ml water, the vegetable stock cube and the kidney beans. Bring to the boil and leave the soup to simmer for 15 minutes. In the meantime, crumble the goat's cheese and finely chop the fresh coriander. Drain the corn. After the soup has finished boiling, remove from the heat. Blend it with a hand blender until smooth. If the soup is too thick, stir in some (boiling) water. Stir the coriander and corn into the soup. Add salt and pepper to taste. Serve the Mexican red bean soup with the goat cheese sprinkled on top and naan bread on the side.

Greek salad with crispy chickpeas


INGREDIENTS

1 bag of chickpeas
1 tsp smoked paprika
olive oil
250 g cherry tomatoes
½ cucumber
1 green pepper, 1 red onion
200 g feta cheese
2 handfuls of kalamata olives
1 handful fresh mint
1 teaspoon dried oregano
dash of red wine vinegar

PREPARATION

Preheat the oven to 200 °C. Place the chickpeas on a baking tray lined with baking paper. Stir in the pimentón and 2 tablespoons of olive oil. Bake for 30 minutes until golden brown and crispy. For the salad, cut the tomato, cucumber and pepper into decorative pieces, and the onion into thin rings. Put everything in a large bowl. Pour in a generous amount of olive oil and just a little vinegar. Sprinkle with salt, pepper and oregano. Cut the mint into strips. Add the chickpeas. Stir. Cut the feta into cubes and sprinkle on top, together with the olives.

Chocolate muffins with black beans

INGREDIENTS

400 grams black beans
100 grams whole-wheat spelt flour
1 tablespoon raw cocoa powder
3 eggs
2 tablespoons honey
75 grams pitted dates
25 grams coconut oil
2 teaspoons baking powder

PREPARATION

Put the black beans, eggs, dates, coconut oil, honey and unsweetened cocoa powder together in a blender and blend until a smooth mixture is obtained. Place this mixture in a bowl and add the spelt flour and baking powder. Grease a muffin tin or mould with some coconut oil and spoon the batter into it. Bake the muffins at 200 degrees for about 15-17 minutes. In between, check whether they are ready by pricking them with a wooden skewer.

Veggie tough beans burger

INGREDIENTS

300 g black beans from 2x AUGA bags
200 g hazelnuts, 100 g green asparagus
50 g corn, 10 g parsley, finely chopped
1 tbsp smoked paprika, 2 tbsp sunflower oil, salt and pepper

For the toppings
Onion-tomato chutney:
2 red onions, halved in rings, 5 cherry tomatoes, halved
2 tbsp sunflower oil, 2 tbsp agave syrup
1 tbsp tomato puree, 4 tbsp red wine vinegar

Vegan bacon:
2 sheets of rice paper, 1 tbsp soy sauce
1 tbsp sunflower oil, 1 tbsp agave syrup
2 tbsp smoked paprika, salt and pepper
25 ml sunflower oil, for deep frying

Other ingredients:
4 waldkorn buns, 20 g watercress
4 slices old cheese, 200 g sliced mushrooms
4 eggs, 8 slices jalapeno
2 tbsp sunflower oil

For the sauces
4 tsp mustard, 4 tsp mayonnaise, 4 tsp carrot ketchup

PREPARATION

Put the nuts in the blender and grind finely. Add the black beans, parsley and paprika, season with salt and pepper and blend until combined. Put the mixture in a bowl and add the corn. Cut the green asparagus into 5 mm cubes. Heat a frying pan and fry the green asparagus for 2 minutes over medium-high heat, stirring continuously. Add the asparagus to the mixture. Knead it all into a firm ball. With your hands, form 4 equal balls of dough and press them gently flat with your flat hand. Heat 2 tablespoons of sunflower oil in a frying pan and fry the burgers for 5 minutes until golden brown and crispy on both sides.

The toppings:

Vegan bacon: for the marinade, mix together the soy sauce, sunflower oil, agave syrup and smoked paprika in a bowl. Cut the sheets of rice paper into long strips. Soak the rice sheets one by one in a bowl of warm water. Remove the sheets from the water after 1 minute, once they have softened. Stick two strips together and leave to drain thoroughly. Repeat this until the rice sheets are finished. Put them through the marinade and fry the strips for 5 minutes in a pan with sunflower oil. Drain them on kitchen paper.
Fried eggs: Heat 2 tablespoons of sunflower oil in a frying pan over low heat. Break the eggs one by one into the pan and cover with a lid. Cook the eggs for 4 minutes. Sprinkle the eggs with salt and remove from the pan.
Baked mushrooms: Bake the mushrooms in the pan you just fried the eggs in for a total of 6 minutes over a high heat, until the mushrooms have softened and lost most of their moisture. Season with salt and pepper.
Onion-tomato chutney: heat sunflower oil in a pan and fry the red onion for 8 minutes until it begins to glaze. Add the tomato puree and agave syrup to the pan and stir well. Fry for 2 minutes. Add the cherry tomatoes and simmer for 4 minutes on medium heat. Add the red wine vinegar and let it reduce for another 3 minutes to a syrupy chutney. Remove from the heat and set aside.

Build your burger: Cut a bread roll in half and place the burger on the cut side of the bottom of the roll. Brush the burger with a tablespoon of onion-tomato chutney. Place a quarter of the watercress on top, followed by a teaspoon of mustard, slices of jalapeno, a slice of old cheese, a teaspoon of mayonnaise, 2 slices of vegan bacon, two tablespoons of fried mushrooms and a fried egg. Finish with the top of the sandwich. Enjoy!