Mediterranean Vegetable Skewers over Red Lentil Salad


This is one of the episodes I shared in my TV show episode on HIGH BLOOD PRESSURE. High blood pressure if one of diagnoses under the umbrella of hear disease. Heart disease is the LEADING causing of death of both men and women worldwide.

Try this plant- based meal which directly inspired by the Mediterranean diet, one of the dietary approaches recommended for high blood pressure.


Try this meal with my YOGURT TZATZIKI SAUCE.


Watch the full High Blood Pressure Episode.


Ingredients:

  • Skewers:

  • 1 bell pepper, cut into 2 inch peices

  • 1 green zucchini, cut into 2 inch pieces

  • 1 yellow squash, cut into 2 inch pieces

  • 1 tbsp avocado oil

  • 1 red onion cut into 8 chunky peices

  • Lentil Salad:

  • 2 cups cooked red lentils

  • ¼ cup castelvetrano olives, roughly chopped 

  • ¼ cup kalamata olives, roughly chopped

  • ½ cup fresh parsley, chopped

  • ¼ cup fresh mint, chopped

  • 1 lemon, juice and zest

  • 1-2 cloves garlic minced

  • 1-2 tbsp capers

  • 1/4 cup fresh parsely

  • Dressing for lentil salad:

  • 1/4 cup extra virgin olive oil

  • 1/4 cup balsamic vinegar

  • 2 tbsp dijon mustard

Instructions:

  • Preheat the oven to 400 degrees Fahrenheit.

  • Cut vegetables and skewer them onto metal or bamboo skewers.

  • IF YOU USE BAMBOO, you MUST SOAK THE SKEWERS IN WATER FOR AT LEAST AN HOUR to avoid them lighting on fire!

  • Line the vegetable skewers on a baking sheet, drizzle with avocado oil.

  • Roast for about 25- 30 minutes until vegetables are cooked.

  • While the vegetables are roasting ...

  • Cook lentils according to package instructions. Allow the lentils to cool. Be careful not to over cook them or they will be mushy, though still usable.

  • Chop the remaining ingredients and add to a large bowl.

  • Add the cooled lentils and toss together.

  • In a mason jar, shake up the dressing.

  • Top the lentil salad with 1-2 tbsp of the dressing and toss together. Add more dressing as needed.

  • I like to drizzle my lentil salad with my yogurt tzatziki. Try it!


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