5 recipes rich in plant-based proteins for dinner

These dishes, in addition to being tasty, bring various health benefits.

Plant-based proteins play a vital role in our diet, offering a healthy and sustainable alternative to animal-based proteins. Rich in essential amino acids, it contributes to building and repairing muscles, strengthening the immune system and producing enzymes and hormones.

Additionally, plant-based protein sources, such as legumes, grains, seeds and green vegetables, are naturally rich in fiber, vitamins and minerals, aiding digestive health and cholesterol control.

Discover 5 recipes rich in plant-based proteins for dinner!

Mushroom and pea risotto

Ingredients

• 2 cups arborio rice tea
• 200g sliced ​​shitake mushrooms
• 1/2 cup tea peas
• 1/2 onion chopped
• 2 cloves garlic, minced
• 1/4 glass of dry white wine
• 1 liter of hot homemade vegetable broth
• 2 tablespoons of olive oil
• Salt and ground black pepper to taste
• Chopped parsley to decorate

Preparation method

Over medium heat, heat a tablespoon of olive oil in a pan and sauté the mushrooms until they are golden brown and have released excess water. Book. In a large skillet, heat the remaining oil and sauté the onion and garlic until soft and translucent. Add the arborio rice and brown for a few minutes, stirring constantly to coat the grains well with the oil and seasonings. When the grains are slightly translucent, add the white wine and let it evaporate.

Begin adding the hot vegetable broth, one ladle at a time, stirring constantly. As the liquid is absorbed, add more broth, repeating the process until the rice is cooked but still slightly cooked. al dente. When the rice is almost cooked, add the sautéed mushrooms and peas. Continue mixing and adding broth until the risotto has reached a creamy consistency. Season with salt and black pepper. Let the risotto rest for 2 minutes. Serve hot, garnished with fresh chopped parsley.

Black bean and oat patties

Ingredients

• 1 cup of tea black beans cooked and drained
• 1/2 cup fine flaked oats
• 1/2 onion chopped
• 2 cloves garlic, minced
• 1 tablespoon flaxseed flour
• 1/2 cup chopped parsley
• 1 teaspoon cumin powder
• 1 teaspoon smoked paprika
• Salt and ground black pepper to taste
• 2 tablespoons of olive oil

Preparation method

In a food processor, place the black beans, onion, garlic, oats and flaxseed meal. Work until you obtain a homogeneous but still not very consistent dough. Add the parsley, cumin, paprika, salt and black pepper. Proceed again until all the ingredients are well incorporated. The dough should be firm enough to shape. Form meatballs using your hands. Book. In a nonstick pan, heat the olive oil over medium heat and brown the meatballs over medium heat, turning carefully to cook evenly, for about 10 minutes. Serve then.

Red lentil and spinach soup

Ingredients

• 1 cup red lentil tea
• 1/2 onion chopped
• 2 cloves garlic, minced
• 1 carrot cut into cubes
• 1 chopped tomato
• 1 teaspoon cumin powder
• 1 teaspoon of turmeric
• 1 teaspoon sweet paprika
• 4 cups homemade vegetable broth
• 2 cups of tea spinach fresh
• 1 tablespoon olive oil
• Salt and ground black pepper to taste
• Chopped fresh parsley for garnish

Preparation method

In a large skillet, heat the olive oil over medium heat. Add the onion and garlic and sauté until soft. Add the carrot and tomato. Cook for a further 5 minutes, stirring occasionally, until the vegetables begin to soften. Then add the cumin, turmeric and paprika. Mix well to coat all the ingredients in the seasonings.

Add the red lentils and vegetable broth. Turn up the heat. As soon as it starts to boil, reduce the heat to low and cook in a covered pan until the lentils are soft and starting to fall apart. Add the spinach. Stir and cook until the spinach wilts. Season with salt and black pepper. Serve the soup piping hot, garnished with chopped fresh parsley.

Lentil and quinoa burger

Ingredients

• 1 cup cooked and drained lentils
• 1/2 cup tea Quinoa cooked
• 1/4 cup oatmeal
• 1/2 onion chopped
• 1 clove of minced garlic
• 1/2 grated carrot
• 1 teaspoon cumin powder
• 1 teaspoon smoked paprika
• 1 tablespoon olive oil
• Salt and ground black pepper to taste

Preparation method

In a food processor, add the lentils, quinoa, and onion. Work until you obtain a uniform consistency, but always with small pieces to give the consistency of the hamburger. Transfer the mixture to a large bowl and add the oatmeal, garlic, grated carrot, cumin and paprika. Mix well until all the ingredients are incorporated.

Divide the dough into equal portions and form burgers, pressing lightly with your hands to compact them. Heat a non-stick pan with olive oil over medium heat. Cook the burgers for about 5 minutes on each side, or until browned and firm. Serve then.

Grilled tofu and edamame salad

Ingredients

• 200 g of tofu
• 1 cup edamame beans
• 2 cups arugula and spinach
• 1/2 red pepper cut into strips
• 1/2 cucumber sliced
• 1/4 red onion, finely sliced
• 1 avocado cut into cubes
• 1 tablespoon sesame oil
• Juice of 1 lemon
• Salt and ground black pepper to taste

Preparation method

Cut the tofu into cubes or slices. In a bowl, mix the sesame oil and lemon juice. Add the tofu and marinate for at least 15 minutes. Heat a nonstick pan or grill over medium heat. Add the tofu to the pan and grill until golden brown and slightly crispy. Book.

In a large bowl, add the greens, edamame, bell pepper, cucumber, red onion and avocado. Arrange grilled tofu on top of salad. Season with sauce. Season with salt and black pepper. Gently mix all the ingredients before serving.

Source: Terra

Ben

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.