Red bell with vegetable:
To start, preheat the oven to 350°F/180°C. Next, take 1 medium red bell pepper, halve it, and remove the seeds. Line a baking tray with baking paper and place the capsicums, cut side up, on the tray. Roast for 10 minutes.
In a large bowl, combine the roasted red bell pepper with 2 oz/56g finely chopped white zucchini, 4 red grape tomatoes (with any liquid drained), 6 green olives, 1 oz/28g crumbled feta cheese, 1/2 tablespoon chopped parsley, 1 oz/28g boiled or canned white beans, and a pinch of salt and black pepper. Toss the mixture until everything is well combined.
Divide the filling among the capsicums and bake for 20-25 minutes at 350°F/180°C or until the capsicums are softened and golden. Serve with 1 oz/28g fresh spinach on the side and a salad dressing made from 1 teaspoon honey, 1 teaspoon white vinegar, and 4 red grape tomatoes.
Lentils and vegetables:
For the lentil and vegetable recipe, start by cooking 1/4 medium chopped red onion, 1 minced garlic clove, and 1/4 medium chopped red bell pepper in 1 tablespoon olive oil over medium heat. Add 1/2 medium chopped carrot, 1/2 small chopped zucchini, 1/4 cup brown lentils, 1/2 cup water, 1/2 cup low-sodium vegetable broth, 1/4 teaspoon turmeric powder, 1/4 teaspoon cumin powder, 1 bay leaf, and a pinch of salt and black pepper. Turn up the heat and bring everything to a boil, then reduce the heat to a low simmer and cook for about 20-30 minutes, until the lentils are tender. Serve with 1/2 tablespoon of chopped parsley.
To make a cucumber sandwich, stir 1 tablespoon each of Greek yogurt and cream cheese, 1 tablespoon chopped fresh chives, and a pinch of salt and black pepper in a small bowl until well blended. Spread the mixture evenly on one slice of whole wheat bread, top with 1/4 medium sliced cucumber, and toast the sandwich in a pan over medium heat until crispy and brown on both sides.
For a vegetable salad, chop 1/4 medium red onion, 1/4 medium red bell pepper, and 1/4 medium green bell pepper, and mix with 1/2 cup cooked brown lentils and 1/2 tablespoon chopped parsley. In a small bowl, whisk together 1 teaspoon each of olive oil, white vinegar, Dijon mustard, honey, and a pinch of salt and black pepper. Drizzle the dressing over the salad and add 4 red grape tomatoes on top
Leave a Comment