Vegetable pockets and a super salad

To prepare the stuffing for our pockets, we began by pan-frying onions and garlic in olive oil before adding grated carrots and sliced peppers. We cooked this all together until the vegetables softened and then added zucchini as well as some salt and spices (we chose pepper and curry, but you can really use anything you like, depending on the flavor you are going for). We continued cooking the vegetables until all of the water had evaporated. Once the stuffing was prepared, we rolled out the puff pastry that we had bought at the store and cut it into squares, which we filled with stuffing before sealing the edges with a fork. We preheated the oven to 200 ° C and then baked the pockets 20 minutes or until they reached a beautiful golden-brown color.

With today’s lunch, we got 25% of our daily requirements for calories while getting just under 19% of our daily protein needs. Although almost every vegetable contains some protein, it was the beans that contributed most to our meal. Since we usually get enough protein, it is not normally necessary to worry about getting more in other meals. Protein-rich foods include legumes (which are often on our plate) as well as nuts and vegetables such as broccoli, Brussels sprouts, and (of course) tofu. We consumed 30.2% of our daily requirements for fiber with this meal, as well as sufficient amounts of minerals such as iron, potassium, phosphorus, and selenium. We fell a bit short on calcium, magnesium, and zinc. The meal was also rich in vitamins, containing almost all of them at more than our goal of 25% of our daily requirements. As always, we did not get vitamins D or B12 as these are not present in unfortified vegan foods.