6 Mediterranen Diet Lunch Recipes in 20 Minute

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6 Mediterranen Diet Lunch Recipes in 20 Minute :-At this establishment, you will be able to discover something to eat for each and every meal of the day, from a full and wholesome dinner to a Mediterranean lunch that is both sunny and satisfying.
Simple meals from the Mediterranean
We hope that by providing you with this list, you will be able to learn about a diverse assortment of products and culinary methods that are representative of the rich tapestry that is Mediterranean cuisine.

6 Mediterranen Diet Lunch Recipes in 20 Minute 

 

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Ingredients :

  • 3 tablespoons extra virgin olive oil
  • 1 large onion chopped
  • 3 stalks celery chopped
  • 3 medium carrots chopped
  • 1 leek thinly sliced
  • 2 cloves garlic pressed
  • ⅓ cup tomato paste
  • 1 teaspoon thyme or 1 sprig of rosemary
  • 8 ounces kale sub spinach
  • 8 ounces chard sub Bok choi
  • 8 ounces savoy cabbage sub Chinese cabbage
  • 3 cans (15-ounce each) white beans cannellini or navy beans – 4 cups if using cooked beans
  • 4 cups vegetable stock
  • 1½ teaspoons salt or more to taste
  • ⅛ teaspoon black pepper

 

FOR SERVING

  • 4 slices crusty bread toasted, rubbed with garlic, and drizzled with extra virgin olive oil. Parmesan cheese is optional.

 

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Instructions :

MAKE THE FLAVOR BASE

  • Bring three tablespoons of extra virgin olive oil to a simmer in a big saucepan. Include in the mixture one large onion, three stalks of celery, three medium carrots, one leek that has been thinly sliced, and two cloves of garlic that have been pressed.
  • Cook on low heat for ten minutes just. Mix frequently.
  • Carrots, celery, and onion are placed in a Dutch oven.
  • Cook for a further two minutes after adding a half cup of tomato paste and one teaspoon of thyme.

 

ADD THE GREENS

  • THE GREENS ARE ADDED
  • Add eight ounces of kale, eight ounces of chard, and eight ounces of savoy cabbage to the saucepan once they have been washed and chopped.
  • After adding three cups of vegetable broth, season it with one-half teaspoon of salt and one-third of a teaspoon of black pepper.
  • Stir the mixture, then cover it with a lid and let it simmer for ten minutes over medium heat.
    greens that are leafy in the soup

 

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ADD THE BEANS

  • Mix together one cup of white beans that have been rinsed and one cup of vegetable broth.
    Cannelini beans that have been mixed
  • Combine the beans that have been pureed with the beans that are still whole in the pot with the vegetables.
    With a stir, continue to simmer for another ten to fifteen minutes while the lid is off.
  • After tasting the soup and making any necessary adjustments to the salt content, wait ten minutes for it to cool down.
    What to do with Tuscan white bean soup and how to keep it
  • Serve with a thick slice of crusty bread that has been toasted, rubbed with garlic, sprinkled with a touch of salt, and drizzled with extra virgin olive oil of high quality.

 

Notes :

  • The information shown here is an estimate of the nutritional value of one big dish of Tuscan soup out of four portions that do not include bread.
  • MAKE AHEAD AND STORAGE OF IT
  • Tuscan soup is a good dish for dinner preparation since it can be stored for several days, and its flavor develops as the components combine until it reaches its full potential.
  • Keep leftovers in the refrigerator for up to four days by placing them in an airtight container and storing them there.
  • Additionally, the soup will be even more delectable the next day! Put it back into the microwave for two minutes or rewarm it in a pot with little water.
  • For freezing, let the Tuscan soup to completely cool down before transferring it to a container that is suitable for freezing and storing it in the freezer for up to three months.

 

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Nutrition

  • Calories: 416kcalCarbohydrates: 63gProtein: 19gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated
  • Fat: 8gTrans Fat: 0gCholesterol: 0mgPotassium: 1911mgDietary Fiber: 17gSugar: 11gVitamin A: 18205IUVitamin
  • B6: 1mgVitamin C: 103mgVitamin E: 6mgVitamin
  • K: 770µgCalcium: 394mgFolate: 249µgIron: 9mgManganese: 2mgMagnesium: 204mgZinc: 3mg

Author

    by
  • JASMINE GOMEZ

    Jasmine Gomez is the Wishes Editor at Birthday Stock, where she cover the best wishes, quotes across family, friends and more. When she's not writing for a living, she enjoys karaoke and dining out more than she cares to admit. Who we are and how we work. We currently have seven trained editors working in our office to produce top-notch content that you can rely on. All articles are published according to the four-eyes principle: After completion of the raw version, the texts are checked by (at least) one other editor for orthographic and content accuracy.

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