Time of preparation: 20 min
350 g millet
150 g onion
250 g carrots
30 ml olive oil
200 g spinach
80 g pomegranate
Ingredients for salad:
150 g lettuce
150 g spinach
20 ml pumpkin seed oil
70 g carrots
To begin today's lunch, we chopped our onions and lightly browned them in olive oil on the stove. We then added diced carrots, and then the millet after a few more minutes. We kept all this going for a few minutes before adding the water and allowing it to cook for 15 minutes so that the millet would not be raw. A few minutes before we finished cooking, we threw in some fresh, whole baby spinach leaves and mixed well. When serving the dish, we garnished with pomegranate seeds, which added that pop of color and a juicy freshness to the dish.
To accompany our main course, we also made a mixed salad of spinach, radicchio, baby lettuce, and arugula. We seasoned this with pumpkin seed oil and added some grated carrots and black cumin seeds.
With this lunch, we consumed 25% of our daily caloric requirement. In doing so, we also got 50% of our daily need for fibre, 38% of our fats, and just under 25% of our protein. We also did quite well with iron, reaching 56% of our daily requirements, as well as magnesium (48%) and potassium (52%). We also managed to consume a massive 120% of our daily requirement for vitamin A with this meal, as well as many other vitamins and minerals. Zinc and selenium were a bit low in this meal, and we lacked vitamins D and B12 as is usual with a vegan diet.
Use your imagination and tailor the recipe to your taste. Enjoy creativity and Bon Appetit.
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.