#5: Farmer’s Salad
Mostly plant-based with the exception of sheep cheese. This recipe makes use of two Maltese favourites: ġbejniet (sheep cheese) and ful (broad beans).
Estimated meal price: €2.98
Below find instructions and ingredients for a recipe that falls part of a three meal a day plan for a person consuming 2,000 calories per day (that means each meal is roughly 650 calories).
Instructions
Place a 100g of diced Maltese potato (€0.10) in a pan filled with boiling water and boil 15 - 20 minutes.
In a pre-heated wok place 1 tsp extra virgin olive oil (€0.10), 1 tsp vinegar (€0.05), 50g diced onion (€0.07), 50g diced carrots (€0.07), 100g peeled broad beans (€0.63) and sprinkle with salt, pepper, chopped garlic and mixed Italian herbs. Cook for up to 10 minutes together.
When the potatoes come to a boil, add to the wok and continue stirring for a further 5 minutes.
When finished, add everything to a 50g serving of lettuce (€0.56) along with 100g of sliced sheep cheese (€1.20).
Serve with a little bigilla (around 30g; €0.20) on the side, if you like.
Nutritional Information
610 calories:
27g protein
45g carbohydrates
29g fat
