Learn how to prepare healthy and delicious dishes to maintain a balanced diet
Plant-based proteins play a vital role in a balanced diet, especially for those looking for healthy and sustainable alternatives to animal sources. Incorporating these foods is a great way to ensure you get the nutrients you need for everyday life, maintaining energy and promoting well-being.
Check out 5 plant-based protein-packed recipes to try below!
Lentil meatballs
Ingredients
- 1 ½ cups of tea lentils cooked
- ½ cup of oat flakes
- 1 grated carrot
- 1 chopped onion
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 teaspoon cumin powder
- 2 tablespoons olive oil
- Salt and ground black pepper to taste
Preparation method
In a food processor, blend the lentils, oats, carrots, onion, garlic, soy sauce, cumin, salt, and black pepper until smooth. Form the mixture into patties with your hands and set aside. Heat the oil in a pan and fry the patties until golden brown all over. Serve immediately.
Quinoa with chickpeas and spinach
Ingredients
- 1 cup quinoa tea
- 1 ½ cups cooked chickpeas
- 2 cups fresh spinach
- 1 chopped onion
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Juice of 1 lemon
- Salt and oregano to taste
Preparation method
In a pan, arrange the Quinoacover with water and place over medium heat. Add salt and cook for 15 minutes. Book. Heat oil in a pan and sauté onion and garlic until golden. Add chickpeas and spinach and sauté until spinach wilts. Add cooked quinoa, season with lemon juice, salt and oregano. Serve.
Mushroom and Tofu Stroganoff
Ingredients
- 200g of diced tofu
- 250g sliced mushrooms
- 1 chopped onion
- 2 cloves garlic, minced
- 1 cup coconut milk
- 1 tablespoon mustard
- 1 tablespoon tomato sauce
- 1 tablespoon soy sauce
- 1 tablespoon olive oil
- Salt and black pepper to taste
Preparation method
In a pan, heat the oil and brown the onion and garlic until golden. Add the mushrooms and tofu and sauté for another 5 minutes. Add mustard, soy sauce, tomato sauce and coconut milk. Cook over low heat until the sauce thickens. Season with salt and black pepper and serve immediately.
White Bean Burgers with Oats
Ingredients
- 1 ½ cups cooked, drained white beans
- ½ cup of tea oats in fine flakes
- 1 chopped onion
- 2 cloves garlic, minced
- 1 teaspoon smoked paprika
- 1 teaspoon cumin powder
- 1 tablespoon olive oil
- 1 tablespoon chopped green chili pepper
- Salt and ground black pepper to taste
- 2 tablespoons breadcrumbs
Preparation method
In a bowl, mash the white beans with a fork until they form a paste. Add the oats, onion, garlic, paprika, cumin, olive oil, green chili pepper, salt and black pepper. Mix and gradually add the flour until the mixture is smooth. Shape the burgers into the desired size. Heat a frying pan with a drizzle of olive oil over medium heat. Arrange the burgers and fry for about 5 minutes on each side. Remove from heat and serve immediately.
Whole wheat pasta salad
Ingredients
- 200 g of noodle integral screw type
- 1 cup cooked adzuki beans
- 1 grated carrot
- 1 chopped cucumber
- 1 yellow pepper, chopped
- 1/4 cup chopped chives
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 red onion, chopped
- Salt and ground black pepper to taste
Preparation method
In a pan, add water and put on medium heat. When it boils add a spoonful of salt and the pasta. Cook until al dentedrain and set aside. In a salad bowl, combine the adzuki beans, carrots, cucumber, bell pepper, red onion, and chives. Book. In a separate bowl, mix together the olive oil, lemon juice, salt, and black pepper. Toss the pasta with the sauce, tossing well to incorporate all the ingredients. Serve immediately.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
