Find out how to prepare tasty and nutritious dishes for everyday life
Protein-rich vegetarian recipes are ideal for lunch and for those looking for a balanced, healthy and tasty diet. They offer a variety of ingredients that not only provide a nutritious meal, but are also light and easy to digest. Furthermore, their versatility allows you to create various combinations.
So, check out 5 protein-packed vegetarian recipes for lunch!
Quinoa and broccoli burger
Ingredients
- 1 cup of tea broccoli cooked and chopped
- 1 cup cooked quinoa
- 1/2 cup oatmeal
- 1/4 cup chopped onion
- 1 clove of minced garlic
- 2 tablespoons chopped parsley
- 1 tablespoon of hydrated flaxseeds in 3 tablespoons of water
- Salt and ground black pepper to taste
- Greasing oil
Preparation method
In a bowl, mix the quinoa, broccoli, oatmeal, onion, garlic and parsley. Season with salt and black pepper. Add the hydrated flax seeds which will serve as a “binder” to hold the burger together. Mix everything until you obtain a moldable dough. Divide the mixture and form burgers. In a non-stick pan, heat the olive oil over medium heat and fry the burgers, leaving them for about 3-4 minutes on each side, until golden brown and firm. Serve immediately.
White bean and mushroom meatballs
Ingredients
- 1 cup of tea white beans cooked and drained
- 1 cup chopped shitake mushrooms
- 1/2 cup oatmeal
- 1/4 cup chopped onion
- 2 cloves garlic, minced
- 1 tablespoon chopped parsley
- 1 teaspoon cumin powder
- 1 teaspoon smoked paprika
- Olive oil, salt and ground black pepper to taste
Preparation method
In a pan, heat a drizzle of olive oil over medium heat and sauté the onion and garlic until soft. Add the mushrooms and cook until the water has evaporated and they are golden. Book. In a large bowl, mash the white beans with a fork or potato masher, leaving a few whole pieces for texture. Add the mushrooms, oats, parsley, cumin, paprika, salt and black pepper.
Mix well until the dough is firm enough to shape. If necessary, adjust the consistency by adding more oats. With the help of your hands, form balls with the dough, pressing them gently to make them firm. Place on a baking tray greased with olive oil and place in a preheated oven at 200°C for about 20 minutes. Serve with your favorite sauce.
Baked pumpkin kibbeh with chickpeas
Ingredients
- 1 cup wheat tea for kibbeh
- 1 cup cooked and mashed pumpkin
- 1 cup of tea chickpea cooked and mashed
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 1/4 cup chopped mint
- 1/4 cup chopped parsley
- 1 teaspoon cumin powder
- 1 teaspoon sweet paprika
- Olive oil, salt and ground black pepper to taste
- hot water
Preparation method
In a bowl, cover the wheat with warm water and let it hydrate for about 20 minutes. Drain them well and squeeze them with your hands to remove excess water. In a bowl, mix the hydrated corn with the pumpkin, chickpeas, onion, garlic, mint, parsley, cumin and paprika. Season with salt and black pepper and mix until a smooth mixture forms.
In a pan greased with olive oil, roll out the kibbeh dough and press with your hands until it is uniform. Pour a drizzle of olive oil over the top. Bake in a preheated oven at 200°C for approximately 30-35 minutes, or until the kibbeh is firm and lightly golden. Serve immediately.
Stuffed courgettes
Ingredients
- 2 zuchinis cut in half lengthwise
- 1 cup Moroccan couscous
- 1 cup hot water
- 1/2 cup diced tomatoes
- 1/2 cup diced cucumber
- 1/4 cup chopped parsley
- 2 tablespoons of olive oil
- Juice of 1/2 lemon
- Salt and ground black pepper to taste
Preparation method
Place the couscous in a bowl and add the hot water. Leave to rest for about 5 minutes, until the couscous has absorbed the water. Fluff with a fork and set aside. Using a spoon, remove part of the courgette core to create space for the filling, leaving a border of about 1cm. Season the courgette halves with a little salt and black pepper.
In a pan, grill the courgettes with a drizzle of oil over low heat until they are slightly soft and tender. In a container, mix the couscous with the tomato, cucumber and parsley. Season with olive oil, lemon juice, salt and black pepper. With the ready couscous mixture, fill the grilled courgettes, pressing gently so that the filling remains firm. Arrange the stuffed courgettes on a serving plate and complete with a little more parsley and a drizzle of oil. Serve immediately.
Quinoa salad with black beans
Ingredients
- 1 cup of Quinoa
- 1 1/2 cups water
- 1 cup cooked and drained black beans
- 1/2 cup grated carrot
- 1/2 cup diced red chili pepper
- 1/2 cup diced cucumber
- 1/4 cup chopped red onion
- 1/4 cup chopped parsley
- Juice of 1 lemon
- 2 tablespoons of olive oil
- Salt and ground black pepper to taste
Preparation method
Place the quinoa and water in a pan. Place over medium heat. Once it boils, reduce the heat, cover the pan and cook for about 15 minutes or until dry. Fluff the quinoa with a fork and let it cool. In a large bowl, combine carrots, peppers, cucumbers, red onion, and black beans. Add the cooked and cooled quinoa to the vegetables. Season with lemon juice, olive oil, salt and black pepper. Add the parsley and mix lightly. 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.
