Cucumber Salad

Cucumber Salad

Aug 18, 2024

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Cucumber Salad

Embrace the flavors of summer with our simple yet immensely popular cucumber salad recipe. This refreshing dish is perfect for warm days when you crave something light, crisp, and full of vibrant flavors. Whether you’re hosting a barbecue, going on a picnic, or just enjoying a meal at home, this cucumber salad is an excellent addition to your table.

Cucumbers are known for their high water content, making them an ideal hydrating food during hot weather. They are also low in calories but packed with essential nutrients like vitamins K, C, and A, as well as potassium and magnesium. The antioxidants found in cucumbers, such as beta-carotene and flavonoids, help fight inflammation and support overall health. Combined with juicy tomatoes, zesty green onions, and fresh parsley, this salad is not only a feast for the eyes but also a nutritious boost for your body.

Bursting with freshness and vibrant colors, this salad is a naturally crunchy addition to any meal, picnic, or barbecue. It’s also incredibly versatile—you can customize it with your favorite herbs or additional vegetables to suit your taste preferences.

So, let’s get started!

Ingredients

  • 1 large English cucumber (425 g)
  • 180 g grape tomatoes (or other tomato of your choice)
  • 50 g green onion
  • 25 g fresh parsley

For the vinaigrette:

  • 3 tbsp. olive oil
  • 2 tbsp. lemon juice
  • 1 tbsp. white vinegar
  • 1 tsp. Himalayan salt
  • Black pepper to taste

Directions

  1. Slice the cucumber into thin slices and place in a bowl.
  2. Add grape tomatoes, chopped green onion, and parsley.
  3. Whisk together olive oil, lemon juice, white vinegar, salt, and pepper to make the vinaigrette.
  4. Pour the vinaigrette over the salad and toss to coat evenly.
  5. Adjust seasoning to taste.
  6. Serve and enjoy while still fresh!

Nutritional Information (Per Serving)

  • Calories: 122
  • Protein: 1.4 g
  • Fat: 10.41 g
  • Carbohydrates: 7.51 g
  • Fiber: 1.4 g

Serving Information

  • Servings: 4
  • Prep Time: 20 minutes

    Storage & Tips

    • Storage: Note that the salad may become watery upon storage due to the cucumber releasing moisture. Enjoy while still freshly made.
    • Tip: Feel free to customize the salad with your favorite herbs or additional vegetables for added freshness and flavor.
    Split Pea Hummus

    Split Pea Hummus

    Aug 18, 2024

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    Split Pea Hummus

    For all those of you seeking wholesome and health-conscious recipes, hummus is likely a staple. However, today we’re here to introduce a delightful twist on the classic Middle Eastern dish by using green split peas instead of the traditional chickpeas!

    Hummus, typically made with chickpeas, is a beloved dip known for its creamy texture, rich flavor, and nutritional benefits. But have you ever tried making it with green split peas? Often overlooked in pantry shelves, green split peas offer a smoother texture and are packed with essential nutrients, making them a fantastic alternative to chickpeas. Split peas are particularly rich in protein, fiber, and iron, which are crucial for maintaining muscle health, aiding digestion, and supporting the production of red blood cells.

    Green split peas have a slightly sweeter and milder flavor compared to chickpeas, which complements the other ingredients in hummus beautifully. The addition of tahini, olive oil, and fresh lemon juice enhances the creamy texture and adds a nutty, tangy richness that’s hard to resist. Whether you’re looking to switch up your usual hummus routine or simply want to explore new ingredients, this split peas hummus is a must-try. It’s not just a dip—it’s a versatile spread that can be used in sandwiches, as a topping for salads, or even as a base for a hearty meal.

    With a delightful taste and a softer texture, green split peas make for an excellent alternative to chickpeas in hummus. Plus, this version is perfect for those who are looking for a more digestible option, as split peas are easier on the stomach and can be a better choice for individuals with certain dietary sensitivities.

    Let’s explore the world of hummus with this creamy, nutritious, and outrageously delicious split peas hummus recipe that’s sure to become a new favorite in your kitchen.

    Ingredients

    For the hummus preparation:

    • 1 ½ cup green split peas
    • ½ cup tahini
    • 4 tbsp. olive oil
    • Juice of 1 large lemon
    • 1 garlic clove
    • 1 cup of cold water
    • 1 tsp. salt
    • ½ tsp. cumin (optional)
    • Black pepper to taste

    For the ground beef:

    • 200 g ground beef
    • 80 g onion
    • 2 garlic cloves
    • 50 g tomato paste
    • 1 ½ tbsp. olive oil
    • ⅓ cup of water for the sauce
    • ½ tsp. salt
    • ½ tsp. cumin
    • ½ tsp. coriander powder
    • ½ tsp. paprika
    • Black pepper to taste

    For the garnish:

    • 3 tbsp. olive oil
    • Handful of pomegranate seeds
    • ¼ cup steamed split peas
    • Sumac spice

    Directions

    1. Begin by soaking the green split peas overnight to enhance nutrient absorption.
    2. Steam the soaked split peas using an instant pot or any other steaming pot until tender.
    3. In a food processor, combine the steamed split peas, tahini, olive oil, lemon juice, garlic, water, salt, cumin (if using), and black pepper. Blend until smooth and creamy. Adjust seasoning to taste.
    4. Transfer the hummus to two serving bowls and set aside.
    5. For the vegan version, drizzle olive oil over the hummus and sprinkle pomegranate seeds, sumac, and steamed split peas on top.
    6. For the non-vegan version, cook ground beef with onion, garlic, tomato paste, spices, and water until thickened.
    7. Serve the second hummus plate with ground beef in the center, drizzle olive oil over, and sprinkle pomegranate seeds, sumac, and steamed split peas around.

    Nutritional Information (Per Serving of Hummus Only)

    • Calories: 187
    • Protein: 7.59 g
    • Fat: 10.17 g
    • Carbohydrates: 18.16 g
    • Fiber: 7.2 g

    Serving Information

    • Servings: 12
    • Prep Time: 30 minutes
    • Soaking Time: Overnight

      Storage & Tips

      • Storage: Store leftover hummus in an airtight container in the refrigerator for up to a week.
      • Tip: Experiment with different garnishes like sesame seeds, greens, fresh herbs, or toasted pine nuts to enhance flavors.
      Beans Salad

      Beans Salad

      Aug 17, 2024

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      Beans Salad

      Welcome back to another delightful and nutritious recipe that will not only satisfy your taste buds but also fuel your body with essential nutrients. Today, we’re diving into the world of legumes with our Protein-Packed Beans Salad. This salad is a vibrant medley of colors, flavors, and textures, featuring the best of the Mediterranean diet.

      Legumes, particularly beans, chickpeas, and lentils, are the stars of this dish. These tiny powerhouses are packed with plant-based protein, fiber, and an array of vitamins and minerals. Incorporating legumes into your regular diet can significantly boost your health. They are excellent for maintaining a healthy heart, supporting digestive health, and keeping your blood sugar levels stable. Plus, they are incredibly versatile and can be a great substitute for meat, especially if you’re looking to add more plant-based meals to your diet.

      This Beans Salad is not just a side dish; it’s a complete meal. Whether you’re looking to improve your diet, boost your energy, or simply enjoy a fresh and tasty meal, this salad has got you covered. And the best part? It’s so easy to make!

      Let’s get started.

      Ingredients

      For the Salad:

      • 1 cup cooked chickpeas
      • 1 cup cooked green lentils
      • 1 cup cooked red beans
      • 190 g fresh tomato
      • 150 g red and/or green pepper
      • 150 g cucumber
      • 120 g fresh apple
      • 30 g green onion
      • 50 g parsley
      • 1 medium-sized avocado

      For the Vinaigrette:

      • 4 tbsp. olive oil
      • Juice of one lemon
      • 4 tbsp. apple cider vinegar
      • 1 tsp. salt
      • Black pepper to taste

      Directions

      1. Clean and chop the tomato, cucumber, red or green pepper, apple, onion, and parsley into small pieces.
      2. If not using canned legumes, cook your choice of legumes (beans, lentils, chickpeas) according to package instructions. Drain and rinse if using canned legumes.
      3. In a large mixing bowl, combine the cooked legumes and chopped vegetables.
      4. In a separate bowl, prepare the vinaigrette by mixing olive oil, lemon juice, apple cider vinegar, salt, and black pepper. Stir well to combine.
      5. Pour the vinaigrette over the mixed legumes and vegetables. Stir gently to ensure even distribution of the dressing.
      6. Transfer the salad to a serving plate or bowl.
      7. Slice the avocado and garnish the salad with the avocado slices.
      8. Serve and enjoy your fresh and healthy Protein-Packed Beans Salad!

      Nutritional Information (Per Serving)

      • Calories: 194
      • Protein: 7.18 g
      • Fat: 9.2 g
      • Carbohydrates: 22.55 g
      • Fiber: 7.1 g

      Serving Information

      • Servings: 8
      • Prep Time: 30 minutes

        Storage & Tips

        • Storage: Store leftover salad in an airtight container in the fridge. It’s best to consume it within 2-3 days for optimal freshness.
        • Tip: Add fresh avocado slices last minute when serving fresh or leftover portions to maintain their creamy texture and vibrant color.
        Carrot Salad

        Carrot Salad

        Aug 16, 2024

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        Carrot Salad

        Welcome to another wholesome recipe that brings both flavor and nutrition to your table! Today, we’re diving into a vibrant Carrot Salad that’s not just easy to make but also packed with health benefits.

        Carrots are the star of this dish, and they’re a powerhouse when it comes to boosting your overall health. Rich in beta-carotene, which your body converts into vitamin A, carrots help maintain healthy vision, skin, and immune function. They’re also loaded with fiber, which aids in digestion and helps keep you full longer—a perfect reason to include them in your regular diet. Plus, with the addition of heart-healthy walnuts, this salad offers a delightful crunch and an extra dose of omega-3 fatty acids. Whether you’re looking for a quick lunch or a vibrant side dish, this Carrot Salad is sure to become a staple in your meal rotation!

        Ingredients

        • 400 g carrots
        • ¼ cup walnuts (8 halves)
        • Approximately 3 green leaves of green onion
        • 1 tsp. mustard seeds
        • 2 tbsp. olive oil
        • 2 tbsp. balsamic vinegar
        • Juice of half a lemon
        • 1 tsp. salt
        • Black pepper to taste

        Directions

        1. Using a vegetable hand peeler, thinly slice the carrots and transfer them to a large mixing bowl.
        2. Add chopped green onion, chopped walnuts, and mustard seeds to the sliced carrots.
        3. In a separate bowl, prepare the vinaigrette by combining olive oil, balsamic vinegar, lemon juice, salt, and black pepper. Stir well to combine.
        4. Pour the vinaigrette over the salad mixture and toss gently to ensure even coating.
        5. Transfer the salad to a serving plate and enjoy the crisp, refreshing flavors of this healthy creation.

        Nutritional Information

        Per 1 Serving:

        • Energy: 155 calories
        • Protein: 2.1 g
        • Fat: 11.91 g
        • Carbohydrates: 11.42 g
        • Fiber: 3.6 g

        Prep Time, Servings, and Storage

        • Prep Time: 20 minutes
        • Servings: 4
        • Storage: For optimal freshness and nutritional benefits, it’s best to consume the salad within the first hour after adding the vinaigrette. Store any leftovers in an airtight container in the refrigerator, but note that the carrots may lose their crispness over time.

        Notes

        • Vegan & Gluten-Free: This salad is perfect for those following vegan or gluten-free diets.
        • Extra Tip: Mustard seeds add a layer of aroma and depth, elevating the salad to culinary excellence.