Easy Eats- Mediterannean Bowl
Herbs are so underrated. They pack major benefits, nutrients, are incredibly low cal, and often used as a garnish! Or in a bevy, let’s be honest.
I think it’s time we start looking at them as the main player in our recipes. Because they’re so packed with flavor, we don’t need tons of dressing or seasoning to make our taste buds dance.
While traveling in Panama, I discovered a new love for tabbouleh. I know, Panama- Tabbouleh, not usually paired in the same sentence as Panama’s way south, and Tabbouleh originated from Lebanon. Anywho, we stumbled across a Lebanese restaurant that could accommodate our vegan ways and it was game over. Having fresh herbs with lemon was incredibly refreshing and we forgot just how much taste these ingredients can pack.
Although this recipe isn’t exactly tabbouleh, it uses many of the same delicious herbs offering the same large list of benefits.
WHY YOU’LL LOVE THIS RECIPE:
- Packs some major punch. Lots of refreshing flavors going on in here!
- Great for those wanting to lose weight. Because of the natural flavors of the ingredients, no additional oily dressings are needed. Lemon juice and pepper go a long way here!
- A perfect recipe to make in bulk for your week of healthy lunches/dinners
- Not a chickpea fan? Swap it out for quinoa, lentils, rice, sorghum, or couscous! This dish goes well with all!
THE BENEFITS THOUGH…
This recipe is high in:
Vitamin A, C, E, and K. Vitamins A, E, D, and K are fat-soluble vitamins. Unlike other vitamins that absorbed in water, vitamin A, D, E, and K, are absorbed with…you guessed it, fat! Fat-soluble vitamins can also be stored in the body until needed whereas water-soluble vitamins are excreted once our body’s needs have been met.
Vitamin A’s superpower is to support our vision. In fact without vitamin A, we would go blind! Vitamin A also supports our immune system, hair, and cell growth and supports fertility. Pregnant women supplement with vitamin A as it is critical for the fetus’s development. If you’re eating a healthy balanced diet, you will receive enough vitamin through food so no need to supplement.
Vitamin E. El jefe of the antioxidant vitamins. Vitamin E’s role is to repair damaged cells caused by toxins. These toxins can be found in our food, air, and water. Increase your vitamin E intake by enjoying recipes like this one or by including the following foods into your diet daily: Sunflower seeds, almonds, peanuts, peanut butter, beet greens, collard greens, spinach, pumpkin, and red bell pepper.
Vitamin K. You know when you scrape your knee or accidentally cut your finger while cooking? We start to bleed but slowly it lessens until it stops altogether. This is because our blood clots ensure we don’t bleed out completely. The vitamin that allows this clotting to happen is vitamin K.
There are 2 types of vitamin K. K 1 found in plant sources like cruciferous vegetables (brussels sprouts, cabbage, kale, broccoli), parsley spinach, spring greens, spring onions, and kiwi.
K2 is found in mainly animal-based foods and fermented foods such as fermented soy, goose liver, cheese, egg yolks, dark chicken meat, and butter.
Vitamin D. Although high amounts aren’t found in this recipe, it is a fat-soluble vitamin so I’ll quickly share some of the benefits.
When you think vitamin D, what do you think of? The sun of course!
Our bodies produce vitamin D when exposed to sunlight. Although we can find sources of vitamin D in fortified cereals and dairy-free kinds of milk, during the long cold winters, it is important to supplement as Vitamin D is important for bones, teeth, and our immune system. Vitamin D also helps regulate the absorption of calcium and phosphate both of which play crucial roles in the health and development of our bones.
Vitamin C. While not a fat-soluble vitamin, this recipe does contain a decent amount.
Like vitamin E, vitamin C is also an antioxidant that supports our immune system. It helps our body absorb the iron that we receive from our diet and the maintenance of our cartilage, bones, and teeth. Vitamin C plays an important role in our production of collagen, and aids in our wound healing.
Safe to say with all these nutrients, we should feel very taken care of!
So let’s dig in!
- 2 cups parsley
- 1/2 cup mint
- 1 cup cilantro
- 2 cloves garlic
- 1/2 cup onion white or red
- 1 1/2 cup cucumber
- 1 cup tomato cherry or field
- 1 1/2 cup chickpeas canned (soaked overnight) or dried soaked and cooked until softened
- 2 lemons
- Finely chop all herbs, garlic and onion and divide between servings
- Chop tomatoes and cucumber and divide between servings
- Once chickpeas have been soaked and rinsed, divide between containers
- Dress with fresh lemon juice and option to add pepper