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◉ Mediterranean Diet · 9. Tomato Stew with Green Beans (Gigantes Plaki)
I. Recommended Dietary Therapy and Reasons
Recommended dishes:番茄炖芸豆（Gigantes Plaki）
Recommended reasons: 番茄炖芸豆是一道温暖、厚实、植物蛋白丰富的地中海食养料理，适合放在社交焦虑课程中作为补充耐力与稳定饱足感的正餐支持。芸豆质地绵软，能够提供膳食纤维和缓释能量；番茄、洋葱、橄榄油和香草共同形成酸甜柔和的汤汁，使整道料理既有饱足度又不会过于油腻。它适合在疲惫、紧张、需要一餐稳定热食的时候使用，让身体从空虚和急促中慢慢回到踏实状态。
2. Recipe and Method
Recipe (1–2 servings):
- 熟白芸豆或大白豆 250 g
- 番茄 2 个，切丁，或番茄罐头 200 g
- 1/4 onion, diced
- 胡萝卜 1/3 根，切小丁，可选
- 1.5 tablespoons extra virgin olive oil
- 1 clove of minced garlic
- A small amount of dried oregano or bay leaves
- A pinch of black pepper
- A pinch of sea salt
- 清水或蔬菜高汤 100–150 ml
practice:
- 若使用干芸豆，需提前浸泡并煮熟；若使用罐头芸豆，应冲洗后沥干。
- 锅中加入橄榄油，小火炒香洋葱丁和蒜末，避免炒焦。
- 加入胡萝卜丁略炒，让甜味慢慢释放。
- 倒入番茄丁或番茄罐头，加入干牛至、黑胡椒和少量海盐。
- 放入熟芸豆，加入清水或蔬菜高汤，轻轻搅拌。
- 小火炖煮 18–25 分钟，直到汤汁变浓、芸豆吸收番茄香气。
- 关火后静置 5 分钟，再淋少量橄榄油即可食用。
3. Small rituals for body and mind
炖煮番茄和芸豆时，可以观察红色汤汁慢慢包裹豆子，让注意力停留在锅中变化，而不是停留在担心中。
小火等待时，提醒自己：稳定不是一下子出现的，它也可以像炖菜一样慢慢形成。
吃第一口时，先感受豆子的绵软和番茄的温热酸甜，让身体获得一种被托住的感觉。
4. Dietary Therapy Experience Record
- 记录食用时间，是午餐、晚餐，还是压力较大时的一餐热食。
- 观察食用后 30–60 分钟内，饱足感、胃部稳定度、疲劳感和情绪安定度的变化。
- 若在社交活动后食用，可记录它是否帮助你从消耗感中慢慢恢复。
V. Instructional Videos (approximately 3–5 minutes)
Video Title:番茄炖芸豆 · 温暖饱足的地中海植物蛋白料理
6. Precautions
- 干芸豆必须充分煮熟后再炖，不建议直接用未煮熟的豆子制作。
- 肠胃容易胀气者可减少份量，并将豆子煮得更软。
- 番茄酸度较高，胃酸明显者可减少番茄用量或延长炖煮时间。
- 如需控制盐分，应减少海盐，并利用香草和洋葱增加风味。
- 可搭配少量全麦面包或糙米饭，但不宜一次吃得过量。
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you have legume intolerance, gastrointestinal diseases, require a low-sodium diet, or have special nutritional restrictions, please prioritize following the advice of a healthcare professional or nutritionist.
Intelligently recommend dietary therapy combinations according to the course stage, which are low-burden, highly nutritious, easy to operate and replaceable; load them to the content box on the right with one click, so you can eat well and make rapid progress.
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Record key progress and reflections by unit, automatically summarize and visualize trends, support attachments and reminders, and help you steadily achieve your goals with full traceability.