Mid­dle East­ern Mezza Plat­ter

The News (New Glasgow) - - PICTOU COUNTY -

Try the recipe below as a quick sup­per or if you’re hav­ing com­pany over! It pro­vides lots of plant-based pro­tein from the PC Len­til Bites and hum­mus, as well as fi­bre from all the dif­fer­ent veg­eta­bles.


6 car­rots, peeled and trimmed, cut into sticks

5 tsp (25ml) olive oil

2 tsp (10ml) PC Black La­bel Harissa Spice Blend

4 cups (1L) shred­ded red cab­bage (about one-quar­ter of a head)

3 tbsp (45ml) fresh lemon juice

½ tsp (2ml) freshly ground pep­per 2 tbsp (25ml) tahini

1 tbsp (15ml) each freshly chopped cilantro, fresh mint and fresh pars­ley 1 pkg (400g) PC Blue Menu Len­til and Bean Bites made with Brown Rice 1 pkg (250g) PC Blue Menu Naan Flat­breads (two flat­breads) 1 pack­age (227g) PC Hum­mus Chick­pea Dip & Spread 1 vine ripened tomato, chopped ½ English cu­cum­ber, thinly sliced


■ Pre­heat oven to 400. Ar­range 1 oven rack in cen­ter and 1 oven rack in lower third of oven.

■ Toss to­gether car­rots, 1 tbsp (15ml) of olive oil and harissa in large bowl. Ar­range in sin­gle layer on parch­ment pa­per lined bak­ing sheet. Bake in lower third of oven, flip­ping car­rots once, un­til ten­der and golden brown, about 30 min­utes

■ Mean­while toss to­gether cab­bage, 1 tbsp (15ml) lemon juice, one-quar­ter tsp (1ml) pep­per and re­main­ing 2 tsp (10ml) of olive oil in sep­a­rate large bowl. Cover and re­frig­er­ate un­til needed

■ Whisk to­gether tahini, cilantro, mint, pars­ley, re­main­ing 2 tbsp (25 ml) of lemon juice, one-quar­ter tsp (1 ml) pep­per, and 2 tbsp (25 ml) of water in a small bowl un­til smooth. Set aside.

■ Ar­range frozen len­til bites in sin­gle layer on greased sep­a­rate large bak­ing sheet. Bake in cen­tre of oven for five to six min­utes. Flip bites; bake in cen­tre of oven for three more min­utes. Push bites to one side of bak­ing sheet. Ar­range flat­breads in sin­gle layer on op­po­site side of sheet; sprin­kle flat­breads lightly with water. Bake in cen­tre of oven un­til bites and flat­breads are hot — two to three min­utes.

■ Stack flat­breads on cut­ting board; cut into six wedges. Ar­range flat­breads, len­til bites, hum­mus, and veg­eta­bles on large serv­ing plat­ter. Driz­zle with tahini mix­ture. Makes six serv­ings.

Per serv­ing: Calo­ries 470, Fat 21g (3g sat­u­rated), Fi­bre 11g, Pro­tein 14g, Sugar 10g, Sodium 760mg

Recipe source: www.pc.ca Have a nu­tri­tion ques­tion? Want to book an ap­point­ment or shop with the di­eti­tian? Book on­line at www.at­lantic­su­per­store/di­eti­tians or con­tact Ellen by phone at 902-921-0700 or by email at ellen.greenan@loblaw.ca.

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