Vegetable pockets and a super salad

Do you find yourself having difficulty finding time to prepare lunch? Or maybe you want a nutritious food for the following day for a picnic or a hike? Either way, we’ve got your back! Today we’re bringing you our recipe for vegetable pockets! Ideal as a meal or a finger food appetizer or snack, these pockets are quick to prepare. Since you can buy vegan puff pastry prepared, it’s just a matter of throwing them together and letting them sit in the oven while you do other things. They are delicious either hot or cold, and you can use either fresh or cooked vegetables in them. Either way, the results will be the same – yummy!

To our surprise, vegan puff pastry is becoming increasingly common in stores. This variety is egg-free and uses vegetable fats.

In addition to vegetable pockets filled with fried zucchini, we prepared our “super” salad by mixing a variety of nutritious greens with various toppings.


Recipe, preparation, and cost



Quantity

(g or ml)

Price for 4 person (EUR)

Main dish

5

Onion

100

0,10

Garlic

15

0,13

Zucchini

300

0,30

Carrots

100

0,10

Paprika

200

0,76

Olive oil

20

0,12

Salt

3

0,00

Puff pastry

200

1,77

Salad

Lettuce

200

0,39

Mâche

100

1,19

Arugula

50

0,60

Beans

100

0,15

Tomato

100

0,28

Redish

100

0,79

Olives

50

0,19

Dry tomatoes in oil

20

0,23

Pumpkin seed oil

25

0,30

Salt

5

0,00

Together

6,66

 

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.

To prepare our super salad, we threw together some greens that we had in the fridge and needed to use up. We mixed lettuce, mâche, and arugula, before adding tomatoes, beans, radishes, and olives. We seasoned it all with olive oil and salt and a few basil leaves from a planter on our windowsill. 

The price of our lunch for 4 came out to 6.5€, which is about 1.5€ per person. The most expensive ingredient this time was the puff pastry, which we bought ready-made. It also may have been more expensive since it was vegan.


Nutritional value

With lunch consumed quantity

% From daily needs

Energy

512,438

kcal

25,6

Proteins

10,46

g

18,7

Total fats

33,823

g

76,9

Carbohydrates

45,98

g

 

Starch

3,32

g

 

Sugar

6,549

g

 

Fibers

7,556

g

30,2

Calcium (Ca)

131,168

mg

13,1

Iron (Fe)

4,386

mg

43,9

Magnesium (Mg)

88,008

mg

22

Phosphorus (P)

179,438

mg

25,6

Potassium (K)

1048,373

mg

52,4

Sodium (Na)

1241,073

mg

225,6

Zinc (Zn)

1,443

mg

14,4

Copper (Cu)

0,366

mg

40,7

Manganese (Mn)

1,146

mg

49,8

Selenium (Se)

14,385

µg

28,8

Vitamin A

554,575

µg

55,5

Vitamin E

6,501

mg

43,3

Vitamin D

0

µg

0

Vitamin C

135,685

mg

135,7

Thiamin (B1)

0,407

mg

31,3

Riboflavin (B2)

0,397

mg

26,5

Niacin (B3)

4,143

mg

28,6

Pantothenic acid (B5)

0,642

mg

10,7

Vitamin B6

0,518

mg

34,5

Folic acid (B9)

203,263

µg

50,8

Vitamin B12

0

µg

0

Vitamin K

218,499

µg

312,1

 

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.

If you have questions about today’s lunch (or ideas for future lunches) then feel free to write to us at info@hungry-pumpkin.com and we will get back to you!

Have a great week!

-The Hungry Pumpkin Team

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