Herb-Forward Mediterranean
This portion is clean, vibrant, and aromatic. The warm base gets a lift from oregano, lemon zest, and fresh garlic, finished with olive oil for a silky Mediterranean finish.
Ingredients
Base prep (1 portion)
- Light red kidney beans (dry), 18 g
- Diced sweet potatoes (frozen), 55 g
- Edamame, shelled (frozen), 38 g
- Sliced carrots (frozen), 85 g
- Diced avocados (frozen), 30 g
- Dry roasted peanuts (salted), 14 g
- Salt (iodized), 1/8 tsp
Seasoning (per portion)
- Dried oregano, 1/2 tsp
- Garlic (fresh minced), 3/4 tsp or garlic powder, 1/4 tsp
- Black pepper, 1/8 tsp
- Olive oil (finish), 1 tsp
- Lemon juice, 2 tsp
- Lemon zest, 1/4 tsp
1. Base prep
- Soak + cook the beans (less loss + safe): Soak in lots of water 8–12 hours, drain and rinse, add fresh water to cover by 2–3 inches, boil hard on high heat for 10 minutes (big, nonstop bubbles), then lower heat and simmer 20–30 minutes until soft; drain the water and use the beans.
- Air fryer (best nutrient retention): Preheat to 200°C / 390°F. Put sweet potatoes, edamame, and carrots in a bowl, add salt, then sprinkle 1–2 tsp water over them and toss to coat. Air fry 10–14 minutes, shaking halfway.
- Combine: Toss the cooked beans with the hot vegetables and peanuts. Let the mixture cool 2 minutes, then add the frozen avocado and gently fold so it softens without mashing.
2. Season and finish
- Warm a skillet over medium heat with a small splash of water. Add garlic and oregano and cook 30–45 seconds until fragrant.
- Add the base mixture and toss to warm through.
- Finish with lemon juice, lemon zest, black pepper, and olive oil. Toss and serve.
Chef’s Notes
- Fresh garlic gives the best punch; add it briefly so it stays aromatic, not bitter.
- Lemon zest is the signature lift — keep it light but noticeable.
- If you want extra freshness, add a few chopped parsley leaves at the end.
- Spices and citrus are listed with calories rounded to 0.
- Meal prep (cook today, eat by day 4): Cool fast, then store in airtight containers in the fridge. Keep avocado and lemon finish separate and add on the day you eat. Reheat in the microwave with 1–2 tsp water, cover loosely, then finish with lemon juice, zest, and olive oil right before eating.
Calories tracking
| Item | Serving | kcal | Fat (g) | Carb (g) | Prot (g) | Fiber (g) | Sug (g) | Chol (mg) | Salt (mg) |
|---|---|---|---|---|---|---|---|---|---|
| Light red kidney beans (dry) | 18 g | 45 | 0 | 10.5 | 4 | 4.5 | 0.5 | 0 | 5 |
| Diced sweet potatoes (frozen) | 55 g | 40 | 0 | 9.5 | 1 | 1.5 | 3 | 0 | 15 |
| Edamame, shelled (frozen) | 38 g | 45 | 1 | 5 | 4.5 | 4 | 1 | 0 | 5 |
| Sliced carrots (frozen) | 85 g | 30 | 0 | 7 | 1 | 3 | 4 | 0 | 60 |
| Salt (iodized) | 1/8 tsp | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 295 |
| Diced avocados (frozen) | 30 g | 50 | 4.5 | 3 | 1 | 2 | 0 | 0 | 0 |
| Dry roasted peanuts (salted) | 14 g | 80 | 7 | 2.5 | 3.5 | 1 | 1 | 0 | 75 |
| Dried oregano | 1/2 tsp | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Garlic (fresh minced) | 3/4 tsp | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Black pepper | 1/8 tsp | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Lemon juice | 2 tsp | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Lemon zest | 1/4 tsp | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Olive oil (finish) | 1 tsp | 45 | 5 | 0 | 0 | 0 | 0 | 0 | 0 |
| Total | 335 | 17.5 | 37.5 | 15.0 | 16.0 | 9.5 | 0 | 455 |