Recipe:
Embrace the flavors of the Mediterranean with this easy, plant-based lunch bowl. Chewy and nutty bulgur wheat, tender lentils, lightly spiced roasted eggplant and carrots, and creamy hummus make a flavorful and filling meal. A drizzle of fresh parsley almond pesto on top brings everything together.Lentils and bulgur are rich in iron, a mineral important for healthy hair. Carrots are a good source of beta carotene, which may help protect skin against wrinkles and sun damage. Almonds contain vitamin E, an antioxidant that also helps protect against wrinkles.
Ingredients:
For the bowl:
2 cups dry bulgur wheat, cooked
1 cup dry green lentils, cooked
1 medium-sized eggplant, chopped
4 large carrots, sliced
1 tablespoon extra virgin olive oil
1 teaspoon ground cumin
1⁄2 teaspoon garlic powder
Pinch salt
1⁄4 cup hummus
For the parsley almond pesto:
1⁄4 cup almonds
1 cup fresh parsley leaves
1 clove garlic
1 tablespoon lemon juice
1⁄4 teaspoon salt
Instructions:
Preheat oven to 425 degrees Fahrenheit. Line a baking sheet with parchment paper. Toss carrots and eggplant with olive oil, cumin, garlic powder, and salt and spread in one layer on prepared baking sheet. Bake for 25-30 minutes, until tender and browned.
In a blender or food processor, combine almonds, parsley, garlic, lemon juice, and salt with 1⁄4 cup water. Blend until pureed, adding more water if necessary.
Divide bulgur wheat, lentils, and roasted carrots and eggplant between four bowls. Top each bowl with 1 tablespoon hummus and a drizzle of pesto.
Yields: 4 servings
Per serving: 441 calories, 19 g protein, 68.34 g carbohydrates, 16.7 g fiber, 12.66 g sugars, 11.47 g fat, 1.25 g saturated fat, 0 g trans fat, 0 mg cholesterol, 313 mg sodium, 114 mg calcium, 0.03 g omega-3 fats, 14817 IU vitamin A, 33.35 mg vitamin C, 2.6 mg vitamin E, 5.5 mg iron, 1.37 mg zinc
Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.