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Eggplant Dip (Baba Ganoush)

Eggplant

Eggplant Dip (Baba Ganoush)

Adapted from PAVeggies.org
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Course Appetizer
Servings 8
Calories 99.9 kcal

Ingredients
  

  • 2 pounds eggplant roughly 2 small-to-medium eggplants
  • 1/4 cup lemon juice freshly squeezed, about 1 lemon
  • 1/4 cup tahini ground sesame seed paste
  • 3 cloves garlic minced
  • 3 tsp. olive oil divided
  • Salt to taste
  • 2 Tbs. parsley fresh, chopped for garnish (optional)
  • 2 tsp. sesame seeds toasted, for garnish, optional
  • Dash of ground cumin and/or smoked paprika optional

Instructions
 

  • Preheat oven to 425 degrees F. Line a large, rimmed baking sheet with parchment paper, or oil pan lightly.
  • Halve the eggplants lengthwise and brush cut sides lightly with 2 tsp. olive oil. Place in pan, cut sides down, and roast eggplants until the interior is very tender and the skin is collapsing (about 35 minutes). Set aside to cool.
  • Flip the eggplants over and scoop out the flesh with a large spoon and discard the skin. Place flesh into a strainer to drain for a few minutes and remove extra moisture. Transfer to a cutting board and rough chop.
  • Place chopped eggplant in a mixing bowl or blender for the final mixing. Add lemon juice, tahini, garlic cloves and salt. Mash vigorously with a large fork (mixing bowl) or pulse several times (blender) to combine ingredients. The final consistency should be smooth, not runny, with some texture.
  • Transfer to a serving bowl and drizzle with remaining 1 tsp. of oil. Add optional spices for a smoky taste and garnish with sesame seeds and parsley (also optional). Serve with warmed pita and/or sturdy, raw veggies.

Video

Notes

Serving suggestions:
Toasted pita wedges, carrot sticks, sweet pepper strips, cucumber slices, etc.
Nutrition:
Per serving (1/8 of recipe). Calories 104; Total Fat 6.5g; Sat Fat 0.9g; Sodium 32mg; Total Carbs 11g; Fiber 5g; Total Sugar 5g; Added Sugar 0g; Protein 3g; Potassium 380mg; Copper 28% DV; Manganese 21% DV.
Nutrition Facts
Eggplant Dip (Baba Ganoush)
Amount per Serving
Calories
99.9
% Daily Value*
Fat
 
6.7
g
9
%
Saturated Fat
 
0.9
g
5
%
Sodium
 
5.9
mg
0
%
Potassium
 
317.8
mg
7
%
Carbohydrates
 
9.5
g
3
%
Fiber
 
3.9
g
14
%
Sugar
 
4.2
g
Protein
 
2.8
g
6
%
Vitamin A
 
110.3
µg
12
%
Vitamin C
 
7.4
mg
8
%
Vitamin K
 
21.5
µg
18
%
Calcium
 
36.2
mg
3
%
Iron
 
0.8
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword eggplant
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Radish Salsa with Black Bean Tacos

Radishes and Bean Tacos

Radish Salsa with Black Bean Tacos

Adapted from ACoupleofCooks.com
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Servings 4
Calories 484.9 kcal

Ingredients
  

For the Radish Salsa

  • 12 radishes 1 bunch, about 12 radishes
  • 4 green onions
  • ½ to 1 jalapeño pepper
  • 3 tablespoons cilantro chopped
  • 4 tablespoons lime juice about 2 limes
  • 1 1/2 tablespoons olive oil
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon fresh ground black pepper

For the Black Bean Tacos

  • 1 tablespoon olive oil
  • 1 garlic clove
  • 1 15- ounce black beans 1 15 oz can, low sodium (or 1 1/2 cups cooked)
  • 1/4 teaspoon kosher salt
  • cilantro leaves torn, for serving
  • 1/4 teaspoon fresh ground black pepper
  • 12 corn tortillas small
  • 3/4 cup feta cheese crumbles

Instructions
 

For the radish salsa:

  • Thinly slice and quarter the radishes. Thinly slice the green onions. Seed and dice the jalapeño pepper (be sure to keep the juice away from the eyes). Chop the cilantro.
  • Mix the cilantro with radishes, green onions, jalapeño pepper, lime juice, olive oil, kosher salt and fresh ground black pepper.
  • Note, the radish salsa can become watery as it sits, so it’s best served about 10 minutes after preparation, using a slotted spoon.

For the black beans:

  • Mince the garlic.
  • In a medium pot, heat 1 tablespoon olive oil. Add garlic and sauté for 1 to 2 minutes until the garlic is fragrant and barely starting to brown.
  • Add the black beans along with the can liquid (add 1/4 cup water if using beans without liquid), several sprigs of cilantro, and 1/4 teaspoon each kosher salt and black pepper.
  • Bring to a boil, then simmer 15 minutes until the liquid condenses.

Char the tortillas:

  • If desired, char the tortillas by placing them on an open gas flame on medium for a few seconds per side, flipping with tongs, until they are slightly blackened and warm.

To serve:

  • Place the beans in the middle of a tortilla, top with radish salsa, feta cheese crumbles, and cilantro.

Video

Notes

Nutrition:
Per serving (3 tacos). Calories 412; Total Fat 17g; Sat Fat 5.3g; Sodium 501mg; Total Carbs 54g; Fiber 12g; Total Sugar 3g; Added Sugar 0g; Protein 14g; Potassium 522mg; Folate 30% DV; Phosphorus 34% DV.
Nutrition Facts
Radish Salsa with Black Bean Tacos
Amount per Serving
Calories
484.9
% Daily Value*
Fat
 
17.7
g
23
%
Saturated Fat
 
5.9
g
30
%
Sodium
 
648.7
mg
28
%
Potassium
 
661.8
mg
14
%
Carbohydrates
 
66.3
g
22
%
Fiber
 
15.4
g
55
%
Sugar
 
2.9
g
Protein
 
19
g
38
%
Vitamin A
 
312.1
µg
35
%
Vitamin C
 
16.8
mg
19
%
Vitamin D
 
0.1
µg
1
%
Vitamin K
 
32.3
µg
27
%
Calcium
 
244.1
mg
19
%
Iron
 
3.8
mg
21
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword radish, radishes
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Pan-Braised Radishes and Greens

Radishes Braised

Pan-Braised Radishes and Greens

Developed by Deborah Madison
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Side Dish
Servings 4
Calories 44.4 kcal

Ingredients
  

  • 24 radishes 2 large bunches of radishes and their greens
  • 1 shallot or 1/4 small sweet onion
  • 4 tsp. butter divided
  • water
  • 1 tarragon 1 bunch fresh, or 1/2 tsp. dried
  • salt and pepper to taste
  • splash of vinegar

Instructions
 

  • Trim the greens from the radishes, leaving a bit of the green stem intact. Place greens and radishes in a large bowl of cold water and let soak for at least five minutes. Remove greens and set in a colander to drain. Dry off radishes and slice in half. Note: Quarter larger radishes; leave small one’s whole.
  • Bring juices to a simmer, and reduce until no more than a quarter cup remains. Add a teaspoon more of butter and stir to incorporate it with the juices.
  • Finely chop the tarragon and add it to the bowl. Pour reduced juices over top and toss to coat. Taste. Add more salt and pepper if necessary. Add a small sprinkling of vinegar for a touch of brightness, if necessary. Enjoy!

Video

Notes

NUTRITION:
Per serving (1/4 of recipe). Calories 55; Total Fat 3.8g; Sat Fat 2.4g; Sodium 102mg; Total Carbs 3g; Fiber 1g; Total Sugar 2g; Added Sugar 0g; Protein 0g; Potassium 229mg.
Nutrition Facts
Pan-Braised Radishes and Greens
Amount per Serving
Calories
44.4
% Daily Value*
Fat
 
4
g
5
%
Saturated Fat
 
2.5
g
13
%
Sodium
 
45.5
mg
2
%
Potassium
 
76.8
mg
2
%
Carbohydrates
 
2
g
1
%
Fiber
 
0.6
g
2
%
Sugar
 
0.9
g
Protein
 
0.4
g
1
%
Vitamin A
 
123.2
µg
14
%
Vitamin C
 
4.1
mg
5
%
Vitamin D
 
0.1
µg
1
%
Vitamin K
 
0.7
µg
1
%
Calcium
 
8.8
mg
1
%
Iron
 
0.2
mg
1
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword radish, radishes
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Crispy Baked Sweet Potato Fries

Sweet Potato Fries with Dip

Crispy Baked Sweet Potato Fries

Adapted from CookienandKate.com
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Side Dish
Servings 4
Calories 264.5 kcal

Ingredients
  

  • 2 pounds sweet potatoes about 3 medium potatoes
  • 1 tablespoon cornstarch
  • 1/2 teaspoon fine sea salt
  • 2 tablespoons extra-virgin olive oil
  • Optional spices: freshly ground black pepper cayenne pepper and/or garlic powder

Instructions
 

  • Preheat oven to 425 degrees F. Line 2 large, rimmed baking sheets with lightly-oiled parchment paper.
  • Wash sweet potatoes and cut them into fry-shaped pieces about 1/4″ wide and 1/4″ thick. Try to cut them into similarly sized pieces so that fries will bake evenly.
    Cut Sweet Potatoes
  • Place fries in large bowl and sprinkle with cornstarch and salt. Toss until the fries are lightly coated in powder. Then drizzle the olive oil over the fries and toss until the fries are evenly coated in oil. If any powdery spots remain, use your fingers to rub visible cornstarch into the fries .
  • Arrange your fries in a single layer in each pan and don’t overcrowd, otherwise they will never crisp up. Bake for 20 minutes, then flip the fries so they can cook on all sides. Rotate pans and swap places on oven racks.
  • Bake for another 10 to 15 minutes, or until the fries are crispy. You’ll know they’re almost done when the surface of the fries change from shiny orange to a more matte, puffed-up texture. Keep a close eye on them.
    Crispy Baked Sweet Potato Fries
  • Toss the baked fries with seasonings, to taste. Serve warm . If a dipping sauce is desired, see below.

Video

Notes

NUTRITION:
Per serving (1/4 of sweet potato recipe). Calories 262; Total Fat 6.9g; Sat Fat 1.0g; Sodium 417mg; Total Carbs 47g; Fiber 7g; Total Sugar 10g; Added Sugar 0g; Protein 4g; Potassium 764mg; Calcium 5%DV; Vit A 1074%DV; Vit B5 36%DV; Vit B6 28%DV.
SRIRACHA DIPPING SAUCE:
Naked sweet potato fries taste great. But if you prefer a simple dipping sauce, combine the following 3 ingredients in a small bowl and top with a scant dusting of cayenne pepper for color. 1/4 cup sour cream or Greek yogurt 1/4 cup mayonnaise 1 and 1/2 tsp. Sriracha sauce or other flavorful hot sauce.
Nutrition Facts
Crispy Baked Sweet Potato Fries
Amount per Serving
Calories
264.5
% Daily Value*
Fat
 
7.1
g
9
%
Saturated Fat
 
1
g
5
%
Sodium
 
415.7
mg
18
%
Potassium
 
764.3
mg
16
%
Carbohydrates
 
47.5
g
16
%
Fiber
 
6.8
g
24
%
Sugar
 
9.5
g
Protein
 
3.6
g
7
%
Vitamin A
 
32175.6
µg
3575
%
Vitamin C
 
5.4
mg
6
%
Vitamin K
 
8.3
µg
7
%
Calcium
 
68
mg
5
%
Iron
 
1.4
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword potato, sweet potato
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Potatoes Colcannon

Potatoes Colcannon

Potatoes Colcannon

Potatoes Colcannon is an Irish dish of mashed potatoes and kale or cabbage. In this version, we've added turnips for a boost of nutrition and flavor. This is a very adaptable recipe – sees notes below for other recipe modification ideas.
Colcannon is traditionally served on Halloween (a holiday with ancient Celtic origins) and is one of many fortune-telling foods served that day. A coin, ring or other item was often hidden inside and whatever trinket you found in your potatoes predicted your future. A coin meant wealth in the coming year, a ring meant you were soon to wed, etc… Due to the risk of choking or swallowing foreign objects, we don't recommend this practice!
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Side Dish
Servings 6
Calories 262.3 kcal

Ingredients
  

  • 2 pounds potatoes Russet (or Yukon Gold – see notes below) peeled and cut into chunks – 2 quarter; dice or larger
  • 1 pound turnips peeled and cut into 1 quarter; chunks (optional)
  • 6 Tablespoons butter divided
  • 1 bunch scallions sliced thinly
  • 1 bunch kale stems removed, leaves washed and chopped
  • 1/2 cup milk as needed
  • salt and pepper to taste, plus a scant dusting of nutmeg, if desired

Instructions
 

  • In a medium pot, cover the potatoes and turnips with salted cold water. Bring to a boil and cook for 20 to 25 minutes, until tender. Drain well. Transfer to a large bowl, dot with 3 Tbs. of butter and mash coarsely.
    Mashing Potatoes
  • Meanwhile, in a large skillet, heat 3 Tbs. of butter over medium-high heat. Add scallions and cook for 3-5 minutes to soften, stirring frequently. Add kale and cook for another 6 minutes more over medium heat, stirring frequently.
  • Add kale/scallion mixture to the mashed potatoes and turnips. Stir sparingly to combine. If mixture is light and dry, add milk a bit at a time, stopping to test after each addition. Add spices and enjoy!

Video

Notes

  • Yukon Gold potatoes, with skin on, may substitute for Russets. Due to high moisture content, milk may not be needed.
  • If turnips are not available, substitute additional potatoes.
  • Onions or leeks may substitute for scallions – quarter (lengthwise for leeks) and slice thinly – roughly 1.5 cups.
  • Well-dried cabbage may substitute for kale.
NUTRITION:
Per serving (1/6 of recipe). Calories 261; Total Fat 12.2g; Sat Fat 7.3g; Sodium 177mg; Total Carbs 35g; Fiber 5g; Total Sugar 5g; Added Sugar 0g; Protein 5g; Potassium 946mg; Calcium 10%DV; Vit A 65%DV; Vit C 62%DV; Vit B6 38%DV; Vit K 138%DV.
Nutrition Facts
Potatoes Colcannon
Amount per Serving
Calories
262.3
% Daily Value*
Fat
 
12.4
g
16
%
Saturated Fat
 
7.6
g
38
%
Sodium
 
177.3
mg
8
%
Potassium
 
925.2
mg
20
%
Carbohydrates
 
34.5
g
12
%
Fiber
 
4.8
g
17
%
Sugar
 
5.2
g
Protein
 
5.5
g
11
%
Vitamin A
 
2587.2
µg
287
%
Vitamin C
 
72.4
mg
80
%
Vitamin D
 
0.5
µg
3
%
Vitamin K
 
164.8
µg
137
%
Calcium
 
102.5
mg
8
%
Iron
 
1.8
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword potato
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“Three Sisters” Stew

Winter Squash Three Sisters Stew

“Three Sister’s” Stew

"Three sisters" is so-called because Native Americans traditionally interplanted corn, beans and squash in the same mound. The 3 thrive together because corn provides a natural pole for the beans to climb, beans fix nitrogen in the soil, and squash leaves shade the ground to retain moisture and prevent the growth of weeds.
Adapted from: VegKitchen.com/recipes/three-sisters-stew
Prep Time 25 minutes
Cook Time 55 minutes
Total Time 1 hour 20 minutes
Course Main Course
Cuisine Native American
Servings 8
Calories 130.3 kcal

Equipment

  • 1 vegetable peeler
  • 1 soup pot
  • 1 knife
  • 1 sheet pan

Ingredients
  

  • 1 butternut squash (large) about 2 pounds
  • 2 Tbs. oil
  • 1 onion medium chopped
  • 2 to 4 cloves garlic minced
  • 2 14 oz cans tomatoes 14 to 16 oz. diced tomatoes, with liquid
  • 1 can pinto beans drained and rinsed
  • 2 cups corn kernels from 2 large or 3 medium ears, or frozen
  • 1 cup low-sodium vegetable stock or water
  • 1 or 2 small hot peppers seeded and minced, or one 4-ounce can chopped mild green chilies
  • 2 tsp. ground cumin
  • 2 tsp. chili powder
  • 1 tsp. oregano
  • Salt and freshly ground black pepper

Instructions
 

  • Preheat the oven to 375 degrees F.
  • Wash squash and pierce squash with a knife in several places. Wrap squash in aluminum foil and place on a sheet pan in the oven. Bake for 25 to 30 minutes. The goal is to partially cook the squash so that it is easy to peel and cut.
  • When cool enough to handle, peel the squash. Cut in half lengthwise and scrape out the seeds and fibers (clean the seeds for roasting, if you'd like). Then cut into large dice.
  • Heat the oil in a soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until the onion is golden.
  • Add the squash and all the remaining ingredients (except the salt and pepper) and bring to a simmer. Simmer gently, covered, until all the vegetables are tender, about 20 to 25 minutes. Season to taste with salt and pepper.
  • If time allows, let the stew stand for 1 to 2 hours before serving, then heat through as needed. The stew should be thick and very moist but not soupy; add additional stock or water if needed. Enjoy!

Video

Notes

Nutrition: The nutritional information is automatically calculated and can vary based on ingredients and products used.
Per serving (1/8 of recipe): 192 Calories; Tot Fat 4.6g; Sat Fat 0.7g; Sodium 263mg; Potassium 559mg; Carbs 34g; Fiber 8g; Sugar 9g; Protein 6g; Calcium 105mg; Vit A 444% DV; Vit C 32% DV.
Nutrition Facts
"Three Sister's" Stew
Amount per Serving
Calories
130.3
% Daily Value*
Fat
 
4.6
g
6
%
Saturated Fat
 
0.4
g
2
%
Sodium
 
222.5
mg
10
%
Potassium
 
514.8
mg
11
%
Carbohydrates
 
23.3
g
8
%
Fiber
 
4
g
14
%
Sugar
 
5.2
g
Protein
 
2.9
g
6
%
Vitamin A
 
10598.8
µg
1178
%
Vitamin C
 
45.8
mg
51
%
Vitamin K
 
11
µg
9
%
Calcium
 
78.9
mg
6
%
Iron
 
2.3
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword acorn squash, corn, green beans, winter squash
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Herb Roasted Parmesan Acorn Squash

Roasted Acorn Squash

Herb Roasted Parmesan Acorn Squash

Adapted from: www.TheRealFoodRDs.com
Called winter squash because they can be stored for use during the winter. They are harvested mature, when the skin and seeds have become hard. Some varieties are pumpkin, Hubbard, butternut, acorn, and spaghetti squash. Low in calories, fat-free, rich in vitamins, minerals and fiber. The darker the flesh, the higher the amount of Vitamin A.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Main Course, Side Dish
Servings 4
Calories 108.1 kcal

Ingredients
  

  • 1 acorn squash 1 large or 2 small
  • 1/3 cup parmesan cheese shredded
  • 1 tsp. each of dried herbs rosemary or thyme or oregano or some combo
  • 1 Tbsp. butter clarified* butter melted; or good quality oil
  • 1/2 tsp. garlic powder
  • 1/4 tsp. salt + more to taste
  • 1/8 tsp. black pepper

Instructions
 

  • Preheat oven to 400 degrees F.
  • Cut acorn squash in half and scoop out the seeds.
  • Then slice each half into ½ inch thick slices.
  • In a large bowl, combine all of the ingredients and toss well to combine.
  • Lightly oil a large sheet pan or cover with parchment. Transfer squash onto the sheet pan.
  • Bake in the oven for 25 minutes or until squash is cooked through and parmesan cheese is crispy and slightly brown. Enjoy each roasted slice, including the skin!

* Clarified Butter

  • To clarify butter, melt 1 stick and then pour into a wide-mouth cup. Place the cup into the fridge until butter hardens.
  • The bottom white layer is milk and milk solids. Pour/scrape off this layer and discard. The remaining yellow layer is clarified butter and may be used for high-heat cooking without burning. Leftover clarified butter keeps well in the fridge 4-6 months.

Video

Notes

NUTRITION
Per serving (1/4 of recipe): Calories 114; Total Fat 6g; Sat Fat 3.8g Sodium 262mg; Potassium 396mg; Carbs 12g; Fiber 2 g; Sugar 0g; Protein 4g; Calcium 160mg; Vit A 21% DV; Vit C 14% DV.
* For a sweeter alternative to recipe above, replace savory herbs with 1/4 tsp cinnamon, 1/4 tsp nutmeg and 1/4 tsp red pepper flakes (optional). Replace parmesan with 2 Tbsp brown sugar or maple syrup.
Nutrition Facts
Herb Roasted Parmesan Acorn Squash
Amount per Serving
Calories
108.1
% Daily Value*
Fat
 
5.4
g
7
%
Saturated Fat
 
3.3
g
17
%
Sodium
 
283.6
mg
12
%
Potassium
 
383.9
mg
8
%
Carbohydrates
 
12.8
g
4
%
Fiber
 
2.1
g
8
%
Sugar
 
0.1
g
Protein
 
4.1
g
8
%
Vitamin A
 
599.7
µg
67
%
Vitamin C
 
12.5
mg
14
%
Vitamin D
 
0.1
µg
1
%
Vitamin K
 
21.1
µg
18
%
Calcium
 
157.5
mg
12
%
Iron
 
2.3
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword acorn squash, squash, winter squash
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Shout out to our front-line hunger heroes

Greetings Valiant Volunteers and Glorious Gleaners,

As summer is coming to a close, we want to take a moment to acknowledge our inspiring group of front-line volunteers–many new faces who have stepped up during this unprecedented time of need, and many dedicated hunger heroes who have stayed committed to fighting for healthy food access with us over the years!

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Bell Pepper and Lentil Salad

Bell Pepper and Lentil Salad

Prep Time 30 minutes
Cooling Time 1 hour 15 minutes
Total Time 1 hour 45 minutes
Course Salad
Servings 4 servings
Calories 292.4 kcal

Ingredients
  

  • 1/2 lb lentils about 1 cup dried green or brown
  • 2 cloves garlic finely chopped
  • 1/4 cup vinegar
  • 2 Tbsp olive oil or vegetable oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper ground
  • 1 tsp grainy brown prepared mustard (optional)
  • 2 bell pepper sweet bell peppers, red & yellow preferred, cored, seeded and cut into 1/2 inch pieces
  • 1 carrots (medium), finely chopped
  • 1/2 onion (small), finely chopped
  • 1/4 cup parsley chopped, fresh (optional)

Instructions
 

  • Rinse the lentils well and pick over to remove any debris or pebbles. Place lentils and garlic in a medium saucepan. Cover with 4 cups water and bring to a boil. Turn heat to medium-low and cover pot. Simmer until lentils are tender but not mushy, about 20 to 25 minutes.
  • While lentils are cooking, mix together vinegar, oil, salt, pepper and mustard in a small bowl or glass jar. Set aside.
  • Chop the bell peppers, carrot, onion and parsley (optional) and set aside.
  • When lentils are done, drain well and place in a large mixing bowl. Let cool for 15 minutes.
  • Add chopped vegetables and vinegar/oil mixture to the cooked lentils. Toss all ingredients gently, but well. Refrigerate for 1 hour to let flavors blend, before serving.

Video

Notes

Nutrition Facts for 1 Serving:
Calories 272; Fat 7.6 g; Protein 13.3 g; Carbohydrate 40 g; Sugars 7 g; Fiber 7 g; Sodium 178 mg; Potassium 621 mg.; Iron 22% DV; Vit C 246% DV; Vit K 91% DV; Vit A 86% DV.
Nutrition Facts
Bell Pepper and Lentil Salad
Amount per Serving
Calories
292.4
% Daily Value*
Fat
 
7.8
g
10
%
Saturated Fat
 
1.1
g
6
%
Sodium
 
164.4
mg
7
%
Potassium
 
735.3
mg
16
%
Carbohydrates
 
40.4
g
13
%
Fiber
 
19.1
g
68
%
Sugar
 
3.9
g
Protein
 
15.7
g
31
%
Vitamin A
 
3105.8
µg
345
%
Vitamin C
 
57.7
mg
64
%
Vitamin K
 
75
µg
63
%
Calcium
 
53.8
mg
4
%
Iron
 
4.8
mg
27
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword bell pepper, bell peppers, lentils, peppers
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Carrot-Chickpea Burgers

Carrot-Chickpea Burgers

Prep Time 25 minutes
Cook Time 15 minutes
Total Time 40 minutes
Course Main Course
Servings 5 burgers, or 10 sliders
Calories 87.3 kcal

Ingredients
  

  • 1 15 oz can chickpeas (garbanzo beans), rinsed and drained
  • 2 Tbsp olive oil or vegetable oil
  • 1 onion (small) – finely chopped
  • 1-1/2 cups carrots shredded, about 3 medium
  • 1/4 tsp salt
  • 1/2 cup zucchini diced
  • 1/2 cup red pepper diced
  • 2 cloves garlic finely chopped
  • 1/2 tsp ground cumin or curry powder, optional
  • 1 egg beaten
  • 1/4 cup fresh parsley chopped, or 2 Tbsp dried
  • 1/2 tsp black pepper ground

Instructions
 

  • Put drained chickpeas into a large bowl and mash with a potato masher, or the back of a heavy spoon, until broken down but still a bit chunky. Set aside.
  • Heat 1 Tbsp oil in a skillet over medium-high heat. Add the onion, carrots and salt. Cook, stirring occasionally, until softened, about 5-6 minutes. Add the zucchini, red pepper, garlic and cumin or curry powder. Cook, stirring often, for 2 more minutes. Add skillet mixture to the bowl of mashed chickpeas and stir to combine.
  • Add the egg, parsley and black pepper to the bowl. Mix all together well. Form five 1-inch thick burgers or 10 sliders from the mixture.
  • Wipe skillet with a paper towel and heat another 1 Tbsp oil over medium heat. Add the burgers. Cook, turning once, until golden brown and heated through, about 4 minutes on each side.

Video

Notes

Nutrition Info:
Per serving (5 servings total): Calories – 174; Total Fat – 8 g; Sat Fat – 1.2 g; Protein – 6 g; Carbohydrate – 20 g; Fiber – 6 g; Sugar – 6 g; Sodium – 164 mg; Potassium – 313 mg.
Nutrition Facts
Carrot-Chickpea Burgers
Amount per Serving
Calories
87.3
% Daily Value*
Fat
 
6.7
g
9
%
Saturated Fat
 
1.1
g
6
%
Sodium
 
142.5
mg
6
%
Potassium
 
165.6
mg
4
%
Carbohydrates
 
5.5
g
2
%
Fiber
 
1.3
g
5
%
Sugar
 
2.6
g
Protein
 
2
g
4
%
Vitamin A
 
2929.9
µg
326
%
Vitamin C
 
28
mg
31
%
Vitamin D
 
0.2
µg
1
%
Vitamin K
 
55.9
µg
47
%
Calcium
 
20.5
mg
2
%
Iron
 
0.7
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword carrots
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