Time of preparation: 20-40 min
This time around we prepared a creamy soup, barley with celery and green lentils, asparagus, and a green salad with radishes.
90 g asparagus
All of our vegetables were pan fried in oil to cook them a bit before adding the water and some salt, and allowing it to cook for 15 minutes. Then you can remove it from the heat and go at it with your stick mixer or blender (once again, be careful not to have bubbles under your mixer as these can cause some unpleasant hot liquid to come flying from the pot). We chose not to add any additional spices as we found this combination of ingredients to flavor it perfectly, but again, you are free to experiment (who are we to tell you how to live your lives?); this selection of vegetables could be quite nice with some curry and cumin added in too.
200 g barley
20 ml olive oil
300 g celery
150 g green lentils
10 ml olive oil
180 g asparagus
The first step here is with your celery, which should be cut into small cubes and sautéed in olive oil. Once these are nicely going, add your barley and water. We also added some canned lentils to increase the nutritional value of the dish. Before adding in the nicer top parts of the asparagus that didn't go into the soup, we gave them a bit of a quick pan sear in olive oil.
160 g radishes
8 ml pumpkin oil
6 ml olive oil
With all this ready, it's time for the salad. We chose a simple lettuce salad today with some radishes added to it. We then chose to season it with olive oil and a touch of salt.
Today's lunch was also planned to cover 25% of our daily energy requirement, which is 500 calories for the average person. With this, we also beat our goal and got over 28% of our daily protein requirements! In this almost 16g of protein that we ate, barley gave us the most (6g), followed by lentils (3g), then celery, potatoes, asparagus, and lettuce, each providing more than 1g. Almost all other nutrients also occurred in adequate amounts in this meal, with the exceptions (you guessed it) being vitamins B12, D, and calcium.
Hungry Pumpkin is a team of pharmacist Samo Kreft, biologist Darja Kolar. We share at least one common thing and that is a passion for a healthy lifestyle based more on vegan food.
In the age of the internet and social media you can hear many things about this topic and not all are reliable. We believe that a vegan diet can be quite simple, varied, tasty, and affordable. And we know that some doctors and nutritionists have strong opinions when it comes to vegan lifestyle. One of them is about protein and the inadequate ratio of amino acids in vegan protein sources, another one is that the amount of fiber consumed in vegan diets is too high … That is why we are going to tackle these assumptions head-on with scientific arguments and concrete calculations to break down some inaccurate stereotypes surrounding vegan eating.