This week all newspapers have been talking about the new research findings that show evidence that increasing fruit and vegetable consumption as part of a healthful diet may improve psychological well-being and help reduce the risk of obesity, heart disease, stroke, type 2 diabetes and even some type of cancers.

The current nutrition guidelines recommend eating around 5 portions of fruits and vegetables a day for good health, but according to this new study it is clear that a higher intake of fruits and vegetables has tremendous health benefits and people should try to increase their intake in their diet.

If you are still struggling with finding ways to add more fruits and vegetables to your diet, you are in the right place. On my blog you can find plenty of healthy vegetarian and vegan recipes from the Mediterranean diet where fruits, vegetables and legumes are abundant.

Today I share with you a delicious and highly nutritious Lebanese recipe: “Pumpkin Kibbeh” that has as main ingredients: pumpkin, spinach, chickpeas and bulgur.

Pumpkin is rich in vitamin A, vitamin C and vitamin E, folates, dietary fiber & minerals like copper, calcium, potassium and phosphorus.

Spinach are an excellent source of dietary fiber, vitamin K, vitamin A, vitamin B2, vitamin B6, vitamin E, vitamin C, manganese, folate, copper, iron, magnesium, calcium, zinc & potassium.

Chickpeas are rich in protein, fiber, manganese, folate, copper, phosphorus, iron & zinc.

Bulgur is rich in dietary fiber, iron, vitamin B6, magnesium and manganese.

These are just 4 of all healthy and natural ingredients included in this delicious and nutritious recipe. A perfect recipe to start adding more vegetables to your diet!

If you try this tasty and healthy vegan Mediterranean diet recipe of “Pumpkin Kibbeh” please let me know, leave a comment and rate it. I would love to know what you come up with. Enjoy!



