- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 1 carrot, diced into 0.5 cm cubes
- 2 cloves of garlic
- ¾ cups of lentils, soaked in water for a few hours
- 1 chicken bouillon cube
- 1 bay leaf
- 250 g long grained rice
- ½ cup olives, pitted and sliced into rounds
- ½ cup parsley, finely chopped
- 3 tablespoons tahini
- 1 tablespoon fresh basil, finely chopped
- 2 teaspoons grated lime zest
- juice from 1-2 limes
- 2 fresh onions, finely chopped
- olive oil
- salt and pepper
- 2 cans of tuna, strained from oil
Dairy Free Diet
Excludes foods such as milk, yoghurt, cheese and their by-products.
Egg Free Diet
It is usually followed when someone is allergic to this food.
Sugar Free Diet
Limits all sources of added sugar and encourages the reduction of high carbohydrate foods that may even contain natural sugars. Usually substitutes are used, such as honey, stevia and agave syrup.
Nuts Free Diet
It is usually followed when someone is allergic to nuts.
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- Pour the oil into a pan that has gotten very hot, over medium heat.
- Add the onion, carrot and garlic. Sauté for 5 minutes. Stir with a wooden spoon until they have softened.
- Add the lentils, chicken bouillon cube and enough water to cover the lentils.
- Add a little bit of salt and bring the mixture to a boil over medium to low heat.
- Turn the heat down to low. Simmer for 15 minutes or until the lentils are softened but still firm.
- Strain but do not rinse. Transfer mixture to a bowl.
- At the same time, boil the rice in a small pot with salted water over medium to high heat. Simmer until the rice softens (according to instructions on box). Remove from heat and strain the rice. Add to the lentil mixture and mix with a spoon.
- Add the rest of the ingredients and mix just enough to combine but not so much that the tuna breaks apart too much. Season to taste and add as much olive oil and lime juice as you like.
- Serve the salad at room temperature.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.