The Super Diabetes Site

Tag: mediterranean

  • Hummus de Lentejas rojas

    Hummus de Lentejas rojas

    How to Make Hummus de Lentejas rojas

    The National Pork Board, USA Pulses and the United Sorghum Checkoff Program have teamed up to bring you this Powerful Pairings recipe and is a proud supporter of the American Diabetes Association and Diabetes Food Hub.


    20 min prep time


    30 min cook time


    8servings


    2 cdas

    Print Recipe >

    Step-By-Step Instructions:

    1. En una sartén pequeña, combina agua y las lentejas rojas escurridas y lleva a ebullición a fuego medio alto.
    2. Reduce el fuego a bajo y cocina a fuego lento, cubierto, revolviendo ocasionalmente, por unos 30 minutos o hasta que las lentejas se hayan separado y estén suaves. Deja enfriar y transfiérelas a un procesador de alimentos.
    3. Añade aceite de oliva, tahini, jugo de limón, ajo cortado en trocitos, comino, sal y pimienta negra y procesa por 30 a 60 segundos o hasta que esté suave, deteniendo para raspar los lados según sea necesario.
    4. Transfiere la mezcla a un recipiente hermético y almacénala en el refrigerador por hasta 5 días hasta que sea la hora de servir.
    Low Carb
    Mediterranean
    Budget Friendly
    One Pot
    Quick & Easy
    Sauces
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      2 cdas


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      0g

    • Potassium
      90mg
      2%

    Ingredients

    water
    1 1/2 cup

    salt
    4 tsp

    black pepper
    4 tsp

    red lentils (dried)
    3 cup

    lemon juice
    1 tbsp

    garlic (minced)
    2 tsp

    ground cumin
    2 tsp

    olive oil
    1 tbsp

    tahini
    1 tbsp

  • Chicken, Brussel Sprouts & Mushroom Bake

    Chicken, Brussel Sprouts & Mushroom Bake

    How to Make Chicken, Brussel Sprouts & Mushroom Bake

    This chicken, Brussels sprout, and mushroom bake is a quick one-skillet dish your family will love. The recipe is an excellent source of fiber, rich in veggies, and a good source of protein.  


    15 min prep time


    25 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.

    2. Heat olive oil in a large skillet over medium heat. Add onion, Brussels sprouts, chicken, mushrooms, Italian seasoning, salt, and pepper. Cook over medium heat, stirring occasionally, for about 10 minutes, until vegetables soften and chicken is cooked through.   

    3. While the chicken and vegetables are cooking, whisk the milk and yogurt in a small bowl until combined.   

    4. Drizzle the milk and yogurt over the chicken and vegetable mixture and stir to coat.  

    5. Sprinkle with the cheese and place the skillet in the oven and cook for 15 minutes, until the cheese is melted and bubbling.   

    Fiber Focused
    Veggie Rich
    Low Carb
    Mediterranean
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      33g

    • Potassium
      1173mg
      25%

    Ingredients

    olive oil
    1 tbsp

    yellow onion (diced)
    1 small

    fresh Brussels sprouts (trimmed and halved)
    1 1/2 lbs

    chicken breasts (cubed)
    1 lbs

    cremini (baby bella) mushrooms (sliced)
    8 oz

    Italian seasoning
    1 tsp

    Kosher Salt
    1/2 tsp

    black pepper
    1/4 tsp

    1% milk
    1 tbsp

    mozzarella cheese (part-skim, shredded)
    1/4 cup

    Plain Nonfat Greek yogurt
    2 tbsp

  • Red Lentil Hummus

    Red Lentil Hummus

    How to Make Red Lentil Hummus

    The National Pork Board, USA Pulses and the United Sorghum Checkoff Program have teamed up to bring you this Powerful Pairings recipe and is a proud supporter of the American Diabetes Association and Diabetes Food Hub.


    20 min prep time


    30 min cook time


    8servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small saucepan combine water and dried red lentils and bring to a boil over medium-high heat.
    2. Reduce heat to low and simmer, covered, stirring occasionally, about 30 minutes or until lentils have split and become soft. Cool and transfer to a food processor.
    3. Add olive oil, tahini, lemon juice, minced garlic, cumin, salt and black pepper and process 30 to 60 seconds or until smooth, stopping to scrape down sides as needed.
    4. Transfer to an air-tight container and store in the refrigerator up to 5 days until serving time.
    Low Carb
    Mediterranean
    Budget Friendly
    One Pot
    Quick & Easy
    Sauces
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      90mg
      2%

    Ingredients

    water
    1 1/3 cup

    red lentils (dried)
    1/3 cup

    olive oil
    1 tbsp

    tahini
    1 tbsp

    lemon juice
    1 tbsp

    garlic (minced)
    1/2 tsp

    ground cumin
    1/2 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Mediterranean Grain Bowl with Pork Skewers

    Mediterranean Grain Bowl with Pork Skewers

    How to Make Mediterranean Grain Bowl with Pork Skewers

    The National Pork Board, USA Pulses and the United Sorghum Checkoff Program have teamed up to bring you this Powerful Pairings recipe and is a proud supporter of the American Diabetes Association and Diabetes Food Hub.


    45 min (2 hr marinating time) prep time


    75 min cook time


    6servings


    1 pork skewer, 2/3 cup sorghum mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut pork loin into 1-inch cubes. Place in a resealable plastic bag set in a shallow dish. In a small bowl combine 3 tablespoons olive oil, garlic, lemon zest, cumin and ½ teaspoon black pepper. Pour half of the olive oil mixture over meat (reserve remaining half). Seal bag; turn to coat meat. Marinate in the refrigerator for 2 hours, turning bag occasionally.
    2. Meanwhile, in a medium saucepan heat 1 tablespoon oil over medium-high heat. Add onion and cook and stir 6 to 8 minutes or until tender. Add stock and bring to a boil. Add sorghum. Reduce heat and simmer, covered, 45 to 60 minutes or until the sorghum is tender, stirring occasionally.
    3. Preheat oven to 400°F. Arrange chickpeas on a foil-lined 15x10x1-inch baking pan. Drizzle with reserved olive oil mixture; toss to coat. Roast in preheated oven 20 to 30 minutes or until chickpeas are toasted and crispy, stirring occasionally. Remove from oven and set oven temperature to 500°F.
    4. Drain meat, discarding marinade. Divide meat amongst 6 wooden or metal skewers. Arrange skewers on a wire rack on top of a baking sheet and bake for 10 minutes or until meat is slightly pink in the center, turning once halfway through.
    5. To serve, divide cooked sorghum between 6 shallow bowls. Top with tomatoes, arugula, cucumber, feta cheese, olives, chickpeas and Red Lentil Hummus. Serve with pork skewers.
    Mediterranean
    Budget Friendly
    Dinner
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 pork skewer, 2/3 cup sorghum mixture


    • Amount per serving



      Calories





      410

    • % Daily value*

    • Total Fat
      21g

      27%

      • Trans Fats
        0.1g

    • Cholesterol
      40mg

      13%

    • Sodium
      570mg

      25%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      670mg
      14%

    Ingredients

    lean boneless pork sirloin roast (trimmed of fat)
    12 oz

    olive oil (divided)
    4 tbsp

    garlic (minced)
    2 tsp

    lemon zest
    1 tsp

    ground cumin
    1 tsp

    sweet onion (chopped)
    1 whole

    no-salt-added chicken stock
    3 cup

    sorghum (whole-grain, rinsed and drained)
    3/4 cup

    chickpeas (garbanzo beans) (rinsed, drained and dried with paper towels)
    1 cup

    cherry tomatoes (halved)
    1 1/2 cup

    arugula
    1 cup

    cucumber(s) (chopped)
    1 cup

    feta cheese (crumbled)
    2/3 cup

    Kalamata olives
    1/2 cup

    hummus
    1

  • Shakshuka with Red Peppers and Goat Cheese

    Shakshuka with Red Peppers and Goat Cheese

    How to Make Shakshuka with Red Peppers and Goat Cheese

    Shakshuka is an Eastern Mediterranean dish of eggs poached in a flavorful tomato sauce. It’s the ultimate all-purpose meal—it’s quick and easy to make, it’s great for breakfast, lunch, or dinner, and it all comes together in one pan for minimal cleanup. This can be a whole meal on its, or you could serve it with a side salad or whole wheat pita to sop up the sauce.


    15 min prep time


    15 min cook time


    4servings


    1 slice (with 2 eggs)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 425 degrees.
    2. Heat the olive oil over medium-high heat in a large oven-proof skillet. Add the onion and sauté for about 3 minutes, until translucent. Add the garlic, red pepper and spices and sauté until the red pepper is soft (about 2 minutes).
    3. Add the crushed tomatoes and the spinach. Sauté for 2 minutes. Turn off the heat.
    4. Using a wooden spoon, create 8 wells in the pan of veggies. Crack an egg into each well. Put the skillet in the preheated oven and bake for about 7 minutes or until the eggs are set.
    5. Remove from the oven and crumble the goat cheese on top while still warm. Cut into 4 equal slices (with 2 eggs each) to serve.
    Fiber Focused
    Low Carb
    Mediterranean
    Dinner
    Gluten-Free
    Lunch
    Vegetarian
    One Pot
    Breakfast and Brunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 slice (with 2 eggs)


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0g

    • Cholesterol
      380mg

      127%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    • Potassium
      910mg
      19%

    Ingredients

    olive oil
    1/2 tbsp

    small yellow onion (diced)
    1

    garlic (minced)
    2 clove

    red bell pepper (diced)
    1/2

    paprika
    1/2 tsp

    Sea salt
    1/8 tsp

    black pepper
    1/8 tsp

    canned crushed tomatoes
    1 (28-oz) can

    baby spinach
    3 cup

    eggs
    8

    goat cheese
    1/4 cup

  • Nicoise-Inspired Salad

    Nicoise-Inspired Salad

    How to Make Nicoise-Inspired Salad

    Low carb and packed with protein, this simpler version of Salade Nicoise relies on pantry staples, and can be eaten on it’s own or paired with another side for a more filling meal. You can sub ingredients for what you have on hand—use any kind of salad green instead of arugula; any kind of olive will work, or sub something like capers or feta cheese for the same savory, briny flavor; instead of tomatoes (or in addition!) you could use bell peppers, cucumber, sugar snap peas, or any other fresh vegetables. If you don’t have bottled dressing, you can make a simple vinaigrette with lemon juice, olive oil, and black pepper.

     


    8 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, add the lettuce and
      3 Tbsp of the vinaigrette and toss well
      to combine. Arrange on a platter or
      individual plates.
    2. Top the salad with the eggs, olives,
      tuna, and tomatoes. Drizzle with the
      remaining vinaigrette and serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Mediterranean
    Easy Pantry Recipes
    No Cook
    Quick & Easy
    Salads
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      190mg

      63%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      490mg
      10%

    Ingredients

    arugula or other salad greens
    1 (5-oz) package

    light Italian salad dressing (divided)
    1/3 cup

    hard-boiled eggs (peeled and quartered lengthwise)
    4

    canned, sliced black olives (or any other olive) (drained)
    1/4 cup

    tuna packed in water (drained and flaked with a fork)
    1 (5-oz) can

    grape tomatoes
    2 cup

  • Tuna Salad Avocado Bowls

    Tuna Salad Avocado Bowls

    How to Make Tuna Salad Avocado Bowls

    Salmon or albacore tuna in pouches or cans is a super easy way to get one of your fish servings each week. Change up the tuna sandwich rut by whipping up a Mediterranean-style salmon/tuna salad to top an avocado bowl! This low carb, high fiber recipe is perfect for a quick and easy lunch for two.


    10 min prep time


    2servings


    1 stuffed avocado half

    Print Recipe >

    Step-By-Step Instructions:

    1. In medium bowl, toss together salmon or tuna, yogurt, olive oil, green onion, green olives, lemon zest and toasted nuts. Stir the mixture to blend everything well. Spoon about half of the mixture into each of the avocado halves and serve.
    Fiber Focused
    Low Carb
    Mediterranean
    Budget Friendly
    Cooking for 1 or 2
    Easy Pantry Recipes
    Gluten-Free
    Lunch
    Main Dish
    No Cook
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1 stuffed avocado half


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      23g

      29%

      • Saturated Fat
        3.4g

        17%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      740mg
      16%

    Ingredients

    canned tuna or salmon, packed in water (drained)
    6 oz

    Plain Nonfat Greek yogurt
    2 tbsp

    olive oil
    1 tsp

    chopped scallions or other onion
    2 tbsp

    chopped green olives
    1 tbsp

    lemon zest
    1 tsp

    chopped toasted walnuts or other nuts
    2 tbsp

    large avocado (slice in half, pit removed)
    1

  • Slow-Cooker Ratatouille with White Beans

    Slow-Cooker Ratatouille with White Beans

    How to Make Slow-Cooker Ratatouille with White Beans

    This diabetes-friendly version of ratatouille incorporates white beans to up the protein. While you may find that it’s traditionally cooked on a stovetop, this modern-day version allows you to use a slow cooker—so you can press a button and go about your day.

    Complete Your Plate: Serve with a simpe Side Greek Salad with Red Wine Vinaigrette for a low-carb, veggie-packed plant-based meal.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    6 hr cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Brush the inside of the slow cooker with the olive oil. Add the remaining ingredients to the slow cooker; stir to combine.

    2. Cover and cook on low for 6 hours, until the vegetables and beans soften. Remove and discard the bay leaves before serving.

    Fiber Focused
    Veggie Rich
    Mediterranean
    Slow Cooker
    Vegetarian
    Vegan
    One Pot
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      970mg
      21%

    Ingredients

    olive oil
    1 tbsp

    low-sodium great northern or cannellini beans (drained and rinsed)
    2 (15-oz) cans

    no-added-salt fire-roasted diced tomatoes
    1 (14.5-oz) can

    low-sodium tomato sauce
    1 cup

    low sodium vegetable broth
    1 1/2 cup

    eggplant (diced with skin on)
    1/2 med

    shredded green cabbage
    2 cup

    red bell pepper (sliced into 1-inch strips)
    1 whole

    garlic (minced)
    3 clove

    Apple Cider Vinegar
    2 tbsp

    dried oregano
    1 tsp

    bay leaves
    3 leaves

    salt
    1/4 tsp plus 1/8 tsp

    black pepper
    1/4 tsp

  • Side Greek Salad with Red Wine Vinaigrette

    Side Greek Salad with Red Wine Vinaigrette

    How to Make Side Greek Salad with Red Wine Vinaigrette

    This is a simple, savory side salad that goes great with almost any entree when you need to add some more vegetables to your meal. Whip up a double batch and save some for another meal. Store with the dressing on the side so it can last up to 3 days in your refrigerator.

    Complete your plate: Pair this salad with a vegetarian entree like Slow-Cooker Ratatouille with White Beans for a plant-based Mediterranean meal.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the lettuce, onion, cucumber, tomato, and olives to
      a large bowl. Toss to combine. Drizzle with the Red Wine
      Vinaigrette and toss again to evenly coat the vegetables.
    Veggie Rich
    Mediterranean
    Dinner
    Lunch
    Salads
    Sides
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      300mg
      6%

    Ingredients

    chopped romaine lettuce
    3 cup

    red onion (thinly sliced)
    1/4 med

    cucumber (cut into half moons)
    1/2 med

    tomato (halved then thinly sliced)
    1

    pitted Kalamata olives
    about 8 olives

    red wine vinaigrette
    1/4 cup

  • Roasted Broccoli & Fregola Sarda with Hard-Boiled Eggs & Tahini Dressing

    Roasted Broccoli & Fregola Sarda with Hard-Boiled Eggs & Tahini Dressing

    How to Make Roasted Broccoli & Fregola Sarda with Hard-Boiled Eggs & Tahini Dressing

    This Middle Eastern-inspired recipe is brimming with varied flavors and textures thanks to toasty pearls of fregola sarda pasta, roasted vegetables (seasoned with herby za’atar), and crunchy almonds—all brought together with a smooth, nutty tahini-lemon dressing.


    10 min prep time


    25 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare & roast the vegetables: Place an oven rack in the center of the oven, then preheat to 450°F. Fill a small pot 3/4 of the way up with water; cover and heat to boiling on high. Fill a separate, medium pot 3/4 of the way up with  water; cover and heat to boiling on high. Wash and dry the fresh produce. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Halve, peel, and thinly slice the onion. Place the prepared vegetables on a sheet pan. Drizzle with 1/2 teaspoon of olive oil and season with salt (optional), pepper, and the za’atar; toss to coat. Arrange in an even layer. Roast 20 to 22 minutes, or until browned and tender when pierced with a fork. Remove from the oven.
    2. Prepare the remaining ingredients: Meanwhile, halve the lemon; squeeze the juice into a medium bowl, straining out the seeds. Peel 1 clove of garlic; using a zester, finely grate into a paste (or use the small side of a box grater). Pick the mint leaves off the stems.
    3. Cook the pasta: Place the pasta in a strainer and thoroughly rinse under cold water to remove any excess starch. Transfer to the medium pot of boiling water. Cook, uncovered, 7 to 8 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.
    4. Cook & slice the eggs: Meanwhile, carefully add the eggs to the small pot of boiling water and cook 9 to 10 minutes. Drain and rinse under cold water 30 seconds to 1 minute to stop the cooking process. When cool enough to handle, peel the cooked eggs. Transfer to a cutting board and thinly slice into rounds.
    5. Make the dressing: Meanwhile, to the bowl of lemon juice, add the tahini, 2 tablespoons of water, 2 tablespoons of olive oil, and as much of the garlic paste as you’d like. Whisk until combined and smooth.
    6. Finish & serve your dish: To the pot of cooked pasta, add the roasted vegetables, almonds , cheese, dressing, and 1/2 teaspoon of olive oil. Stir to combine. Serve the finished pasta topped with the sliced eggs. Drizzle with 1/2 teaspoon of olive oil and garnish with the mint leaves (tearing just before adding). Enjoy!
    Veggie Rich
    Mediterranean
    Meal Kit Recipes
    Vegetarian
    Salads
    Main Dish
    Lunch
    Foodie
    Dinner
    Cooking for 1 or 2
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      720

    • % Daily value*

    • Total Fat
      41g

      53%

      • Saturated Fat
        8g

        40%
      • Trans Fats
        0g

    • Cholesterol
      265mg

      88%

    • Sodium
      780mg

      34%

    • Total Carbohydrate
      67g

      24%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      28g

    • Potassium
      1000mg
      21%

    Ingredients

    broccoli
    1 lbs

    red onion
    1 med

    olive oil (divided)
    2 1/2 tbsp

    za’atar seasoning
    1 tbsp

    lemon
    1 med

    garlic
    1 clove

    fresh mint
    1 bunch

    fregola sarda pasta
    2/3 cup

    eggs
    2 large

    water
    2 tbsp

    sliced almonds
    2 tbsp

    grated romano cheese
    1/4 cup

    tahini
    2 tbsp

    salt and pepper to taste
    1 pinch