Ingredients:

• English cucumber – 400 g (about 1 large) → ~60 cals

• Roma tomatoes – 500 g (about 5 medium) → ~90 cals

• Scallion green tops – 20 g → ~6 cals

• Olive oil – 3 Tbsp (42 g) → ~252 cals

• Lemon juice – 40 g (3 Tbsp) → ~10 cals

• Dried mint – 1 tsp

• Salt – to taste

Instructions:

1. Dice cucumber + tomatoes into small cubes.

2. Slice scallion tops finely.

3. Mix all veggies in a bowl.

4. Add olive oil + lemon juice. Toss gently.

5. Season with dried mint + salt. Chill 10 mins before serving.

Ingredients:

• Jasmine rice (dry) – 180 g (~535 g cooked) → 696 kcal

• Green lentils (dry) – 32 g (~100 g cooked) → 104 kcal

• Water – about 280 mL (1.5 parts water to 1 part rice)

• Salt – 1 tsp

• Turmeric – ½ tsp (optional)

• Cumin – ½ tsp (optional)

Ingredients:

• Soak lentils: rinse and soak 1–2 hrs.

• Pre-cook lentils: boil soaked lentils 10–12 min until just tender, then drain.

• Cook rice: rinse rice well, then place in pot with 280 mL water, salt, turmeric, and cumin. Bring to boil → cover, reduce heat, simmer 12–15 min until water is absorbed.

• Combine: gently fold lentils into rice, cover, and let rest off-heat for 10 min to steam.

• Serve: fluff with fork and divide into 2 bowls.

Ingredients:

• Beef stew meat – 250 g, cubed

• Yellow split peas (لپه) – 50 g dry (soak overnight, parboil 5–10 min, drain)

• Roma tomatoes – 3 medium (~300 g), peeled & blended/chopped smooth

• Carrot – 1 medium (~80 g), finely diced

• Celery stalk – 1 medium (~60 g), diced

• Scallion whites – ~10 g, finely chopped

• Garlic cloves – 2 whole, peeled

• Turmeric – ½ tsp

• Black pepper – ½ tsp

• Cinnamon stick – 1 small (or ¼ tsp ground cinnamon)

• Dried limes – 2, pierced with fork (or 1 Tbsp lemon juice if not available)

• Soy sauce – 1 tsp (optional, umami boost)

• Salt – to taste

• Extra virgin olive oil – 1½ Tbsp (1 Tbsp for cooking, ½ Tbsp to finish)

• Water or broth – ~2½ cups

Instructions

1. Prep tomatoes:

   • Score, boil 30 sec, peel skins. Blend/chop until smooth.

2. Build the base:

   • Set Instant Pot to Sauté. Add 1 Tbsp olive oil.

   • Fry garlic cloves + scallion whites until fragrant and lightly golden (2–3 min). Remove garlic if you don’t want to eat them later.

   • Add carrot + celery, sauté 3–4 min.

   • Stir in turmeric + black pepper, bloom in oil for 30 sec.

3. Meat + tomato:

   • Add beef cubes, sear lightly.

   • Stir in Roma tomato puree. Cook 5–6 min until thickened and darker in color. (This step prevents watery stew.)

4. Pressure cook:

   • Add cinnamon stick, dried limes, soy sauce (optional), and 2½ cups water/broth.

   • Seal and cook 35 min on High Pressure.

   • Natural release 10 min.

5. Split peas:

   • Add pre-soaked & parboiled split peas.

   • Switch to Sauté, simmer uncovered 15–20 min until peas are tender but still hold shape.

   • Remove cinnamon stick + dried limes at this stage to avoid bitterness.

6. Finish:

   • Taste and adjust salt.

   • Drizzle remaining ½ Tbsp olive oil over stew for roundness.

   • (Optional) add splash of lemon juice for brightness.