AUTUMN, MUSHROOM SEASON
With the arrival of autumn, mushroom season begins, and we can enjoy their flavor and take advantage of all their nutrients. Mushrooms are fungi that stand out for their high content of high-quality protein , making them especially recommended for vegetarians and vegans. In contrast, mushrooms are notable for their low carbohydrate and fat content, as they are primarily composed of fiber and water, which helps relieve constipation and lower cholesterol levels . Mushrooms are also rich in minerals such as:- Potassium : a mineral that helps balance the water levels of cells, thus preventing muscle cramps, tiredness and fatigue.
- Iron: It is a vital mineral because it is responsible for transporting oxygen throughout the body, producing hemoglobin and collagen, and preventing fatigue.
- Phosphorus: found mainly in teeth and bones, it is responsible for the production of various proteins. Phosphorus, along with B vitamins, is essential for the proper functioning of the kidneys and heart.
- Vitamin D, which promotes the absorption of calcium and phosphorus.
- Vitamin B2 (riboflavin), which promotes the formation of antibodies and red blood cells.
- Vitamin B3 (niacin), responsible for maintaining a healthy nervous system.
Depending on their flavor and texture, mushrooms can be combined with meat, fish, vegetables, grains, legumes, eggs, etc. Let's get to the recipe!
COUSCOUS WITH MUSHROOMS AND PILARICA BEANS
Ingredients (4 small servings):- 1 onion
- 2 cloves of garlic
- 50g mixed mushrooms
- 200g cooked Pilarica beans (or about 100g dry)
- 200g couscous
- 200 ml water
- Salt
- Olive oil
- Thyme
Preparation :
(If the beans are already cooked: 90 minutes of preparation time / *If the beans are not cooked: 8 hours of soaking + 90 minutes of preparation time)
1. We start by soaking the mushrooms for about an hour.
2. Chop the onion and garlic and sauté them all together.
3. Drain the mushrooms, chop them a little and add them to the sautéed mixture when the onion is translucent.
4. Add salt to taste and let it sauté for about 5 minutes.
5. Boil 200 ml of salted water. Once boiling, turn off the heat and add the couscous. Cover for 3 minutes.
6. After 3 minutes, add a splash of oil to the couscous and, using a wooden spoon, stir well until the grains are separated and loose.
7. Add the cooked Pilarica beans to the sofrito along with the thyme. Mix well and serve the couscous with the sofrito on top. Enjoy!
To boil Pilarica beans, soak them overnight. The next day, place them in a pot with cold water and bring to a boil. Add cold water when the water reaches a boil again and then simmer gently for 45-60 minutes. Add salt halfway through cooking. The cooking time will depend on the type of water and whether the beans are fresh.