Side Dish Archives - Olea Nutrition

Need a fast snack that’s super nutritious, delicious and perfect for meat-free Mondays?? Protein and fibre-packed hummus fits the bill, but now we can find convenient prepackaged tubs of it everywhere without ever needing to make it from scratch, which blows my mind since hummus is quicker to whip up than making toast and wins on taste compared to those bland chalky tubs every time. You only need these essential 5 ingredients, a food processor and a minute or two and you’ve got creamy, lemony hummus that’s perfect as a dip, spread, or condiment but don’t expect it to last too long in your fridge, it sure doesn’t in mine..it’ll get eaten up before you know it!

1 Minute Hummus - The real way

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Cook time

5 mins

Total time

5 mins

Author: our Lebanese grandma

Recipe type: Side Dish

Cuisine: Mediterranean

Serves: 2 cups

Ingredients

1 can (398 ml) chickpeas (* I like Yves Organics, or Eden Organics), drained and rinsed
2 lemons, juiced
2 tbsp tahini,
2 cloves garlic
pinch sea salt
4 tbsp extra-virgin olive oil

Instructions

In a food processor, combine 1 can drained and rinsed chickpeas, juice of 2 lemons, 2 tbsp tahini, 2 cloves of garlic and a pinch of sea salt and blitz for 30 seconds.
Everything should be pureed but appear quite thick.
With the processor going, slowly add olive oil to loosen.
Stop and taste, adjust seasonings as desired, usually requiring a touch more lemon or salt if anything.
Reblitz for another 15-30 seconds to combine one last time.
That's it!
Enjoy with your favorite dipping tool, pita bread, carrots, peppers or serve as a condiment at your next bbq!

Nutrition Information

Serving size: 1 of 8 Calories: 265 Fat: 12g Saturated fat: 1.6g Trans fat: 0 Carbohydrates: 31.4g Sugar: 5.4g Sodium: 48mg Fiber: 9.1g Protein: 10.3g Cholesterol: 0

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When I want an appetizer or side dish that’s high protein, vegetarian, quick and easy to make and ultra delicious, I love to make Greek

beans with garlic sauce, or fasolia me skordalia. Skordalia is a Greek garlic dip or spread, that although not as well known as the popular tzatziki, is as tasty but more versatile and packs a big garlicky punch.

Skordalia is made a variety of ways around Greece, using either stale bread, potatoes, almonds or walnuts as the base, but always mixed with a healthy amount of crushed garlic and olive oil. It can be used as a dip, spread, or most commonly, used as a condiment on fried vegetables, like eggplant and zucchini, and fried fish, usually cod. You can use it in place of mayonnaise, or tartar sauce, or aioli, or anything that you may eat a creamy sauce with, and since it’s egg and dairy free, it’s perfect for vegans or those with food allergies but really anyone who loves a hit of garlic will love it.

This recipe for skordalia is kind of a cheat, and my yiayia would probably disapprove, but it still gives the garlicky, delicious result in literally a fraction of the time. I’m using almond flour here, or crushed almonds, but you can experiment with crushed walnuts, boiled, cooled and mashed potatoes or rehydrated stale white bread and find the one that you love best, but this one really is super quick and tasty.

In this recipe, I like to combine red kidney beans (but you can try with any canned bean really) with this garlic sauce to give a super quick, flavorful, high-protein, meat-free appetizer or side dish that’s also vegan! The garlic sauce is also super good on french green beans and roasted beets, but again feel free to try it with any of your favorite veggies to amp up the flavor of what can be sometimes a boring vegetable side dish.

Skordalia is so addictive you’ll be eating it with everything, you just might want to keep a couple packages of minty gum in your pocket to fight the garlic breath that comes with it! Good thing it’s ultra heart-healthy, with its hearty dose of garlic, nuts and olive oil, so feel free to indulge!

Beans with garlic sauce - Fasolia me skordalia

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Prep time

5 mins

Cook time

5 mins

Total time

10 mins

Author: Olea Nutrition

Recipe type: Side Dish

Cuisine: Greek

Serves: 2 cups

Ingredients

5 garlic cloves, crushed
2 pinches sea salt
1 cup almond flour/meal or 1 cup crushed blanched almonds
water
4 tbsp olive oil
1 tsp white vinegar
2 tbsp olive oil
1 can red kidney beans, drained and rinsed
1 tbsp garlic sauce, or how much you like
Juice of ¼ lemon

Instructions

For the garlic sauce:
In a mortar and pestle, crush 5 peeled garlic cloves with a couple pinches of sea salt.
Add garlic sauce base (whether it is almond flour, crushed almonds or walnuts, rehydrated stale white bread, or boiled, cooled, mashed potatoes) in small batches, about ¼ cup at a time, always adding a bit of water to loosen.
When consistency is to your liking, whether you like it a bit more chunky or more fluid, add the olive oil for extra flavor and the vinegar to brighten it up.
Always taste and season and adjust to what tastes best for you.
Now eat to your heart's content!
Beans:
In a skillet, heat a couple swigs of olive oil and pour in your choice of drained, rinsed beans. When heated through, add the skordalia, how much you desire, and cook for 30 seconds, you don't want to burn the garlic.
Tip your beans in garlic sauce into a dish and squeeze the juice of ¼ lemon over the beans. See..super quick! Enjoy!

Nutrition Information

Serving size: 1 of 4 Calories: 537 Fat: 25.5 Saturated fat: 3.4 Trans fat: 0 Carbohydrates: 59.2 Sugar: 2.3 Sodium: 129 Fiber: 14.8 Protein: 22.5 Cholesterol: 0

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1 Minute Hummus – The real way

Heart healthy beans with garlic sauce