Bean steaks with pumpkin and kombucha

Photo Mats Engfors/Fotographic

Sara Rezgui is passionate about healthy food with a lot of nutrition. Here is her recipe for Black Bean Steaks with Pumpkin Stump and Vegetable Noodles – Vegetarian, Lactose Free and Gluten Free. This is accompanied by a glass of refreshing kombucha.

Black Bean Steaks

4 servings

1 tablespoon chia seeds

3 tablespoons water

2 packets of cooked black beans (or other bean variety)

2 tablespoons cold-pressed oil (rapeseed or olive)

200 g of mushrooms, e.g. champignon

2 dl oatmeal

2 cloves garlic

2 tablespoons dried herbs, e.g. oregano, parsley, thyme, spring onion

Salt and pepper to taste

Oil for frying or the oven

Do this:

  1. Start by making chia eggs by boiling some water and mixing the chia seeds with hot water in a bowl. Stir so that there are no lumps. Let cool.
  2. Pour off the liquid from the beans and wash them thoroughly. Pour half into the food processor and leave the other half for later.
  3. Peel and chop the garlic and mushrooms, add to the food processor together with the oatmeal, the dried herbs, the oil, salt, pepper and chia eggs, or a chicken egg. Mix to a smooth batter and then add the other half of the beans and mix a little more.
  4. Let the batter rest for 10-20 min. Tip: Make the batter the day before and let it rest in the fridge overnight. While the batter is resting, prepare the pumpkin or other accessory.
  5. Shape the batter into steaks and fry in a little oil in a frying pan or place on a greased baking sheet and bake for 20-30 minutes in the middle of the oven at 150 degrees.
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Crushed pumpkin

4 servings

1 medium-sized pumpkin, preferably butternut squash

1 clove of garlic, chopped

1 cm fresh turmeric finely grated or 1 cream ground

2 cm fresh ginger finely grated or 1 teaspoon dried ground

2 tablespoons cold-pressed oil

Salt and pepper to taste

Do this:

  1. Turn on the oven at 150 degrees.
  2. Peel a squash, grate it and cut it into small pieces.
  3. Peel the ginger and turmeric. Grate finely and sprinkle over the pumpkin together with the chopped garlic.
  4. Season with salt and pepper, drizzle over the oil and mix around.
  5. Cook in the oven for about 30 minutes or until the pumpkin is soft.
  6. When the pumpkin is soft, take it out of the oven and crush it with a potato stump or with a fork to the desired consistency. Feel free to leave some pieces behind.
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Vegetable noodles

4 servings

1 beetroot

2 yellow beet

2 chioggia beet,

½ package sprouts

2 tablespoons cold-pressed rapeseed oil with lemon

Herbal salt

Do this:

  1. Peel and turn the beets. If you do not have a lathe or julienne shredder, you can just as well grate the beets.
  2. Just before serving, mix the vegetable noodles with oil, sprouts and salt.
  3. Serve immediately with black bean steaks and crushed pumpkin.
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gives about 2 liters

2 liters of water

4 tea bags of black, green or white tea or 2 tablespoons dissolved

2 dl raw sugar

2-4 dl kombucha (starter liquid)

1 scoby


Large saucepan, large glass jar, piece of cloth and rubber band, strainer, bottles.

Do this:

Boil the water. Add the tea, pour in the sugar and stir. Allow to cool to room temperature (about 25 degrees).

2. Pick up the tea bags or strain off the tea leaves. Pour the liquid into a clean glass container.

3. Add kombucha (starter liquid) and put in your scoby. Then attach a cotton cloth as a lid. Let stand at room temperature for 7-12 days. Do not stir.

4. Taste after 7 days. When you are happy with the sweetness and acidity, strain the liquid to remove any scoby residue and drain into a bottle.

4. Store in the refrigerator, where it will last for several months. The longer it stands, the more sour it becomes.

Flavored kombucha

If you want, you can flavor the kombucha after brewing with any freshly squeezed juice, fruit, berry or herbs. Calculate about 1 dl juice / fruit / berry / puree to 9 dl kombucha. Suggestions for seasoning can be lemon and ginger, blueberries, strawberries and mint.

NOTE: Always use organic ingredients when making kombucha to promote natural fermentation.

Tip: To mark your bottles with the date of manufacture, use masking tape that is easy to write on.

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Sara’s tips for families with children

  • Roast some baked potatoes on the side of.
  • Always serve some raw vegetable sticks for dinner, such as carrots, cucumbers, peppers, cauliflower and broccoli. At home we say that you must always take one of each color. We find different nutrients in the different vegetables and the different colors.
  • Eat colorful and a varied diet to best nourish you and your family.
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