mediterranean diet: healthy menu meal plan #37

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Time for me to fess up. I have never been a huge fan of legumes but I’m getting there and today’s lunch entree on the menu is one of the reasons. The flavor combo is spot on. There’s enough crisp-tender crunch to satisfy that “salad” requirement. There’s plenty of protein to keep me energized all afternoon. And I’m addicted to colorful plates.

Legumes are a cornerstone of the Mediterranean diet. As a plant-based protein option, they’re more affordable than most other animal-based proteins like meats, fish, seafood or dairy. They’re infinitely easy on your wallet and the environment. They just make sense in the world we live in.

Another plus is variety. The most popular legumes, or pulses, are beans, peas, lentils, and chickpeas, all dietary staples the world over because they’re important sources of protein, fiber, and nutrients.

If I’m following Mediterranean diet guidelines, I should be enjoying these at least 3 times a week. It’s a bit of a push for me but I’m determined to keep at it. And it’s extra easy with this broccoli and black lentil salad.

Luckily, I don’t have any gastrointestinal issues with legumes. If you do, you might want to watch my YouTube video all about how to avoid getting gassy. It will give you the basics of what causes it and how to avoid it.

Very funny side note - at least I thought so - was that I had no idea that the word “toots” has multiple meanings. I’m a kid of the last mid-century generation, so when the video skyrocketed to over 250,000 views within days, I was a bit flummoxed. Turns out, not everybody was looking to avoid gas and bloating when eating beans… ha ha ha! Oh, to be so naive. How was I to know a secret to going viral is any reference to drugs in the title!

A couple of notes about my ingredients… I couldn’t find packaged toasted slivered almonds here in Spain, so I took a few minutes to toast them in a dry skillet over medium heat. And I swapped out coriander seeds for dried coriander leaves (Spanish for cilantro) because that’s what I had in my spice drawer. Finally, I have buckets of basil growing on my kitchen counter but if you have parsley or cilantro instead, they would be nice alternatives.

As always, you’ll find a few extra recipe treats in the menu PDF besides the meal plan I promised you (mostly because I just can’t help myself). They’re all recipes from the archives that are also featured in today’s menu, so that you don’t have to go hunting around for them.

If you’re already a paid subscriber then you know these little extras show up almost every week as a small bonus to show my appreciation for your support. If you haven’t yet had the chance to join us, what are you waiting for?

But right now, it’s time to pull up a chair, grab a cup or a glass and join me in my Mediterranean kitchen while we work our way from one flavor-packed meal to another.

Want to upgrade to a paid subscription so you don’t miss out on anything? Everything you’ll want to know to master the Mediterranean diet including exclusive weekly meal plans and recipes, how-to-guides and behind the scenes are all here waiting for you to spend a few Mediterranean minutes with me.