Middle Eastern Mezza Platter
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 email@example.com.