Find out how to prepare healthy and delicious dishes with simple ingredients
Several foods of vegetable origin offer an excellent protein contribution, contributing not only to the construction and maintenance of muscle mass, but also to the satiety and the correct functioning of the body. By combining taste, nutrition and variety, vegan cuisine serves both those looking for health and those who appreciate aware choices.
So look 5 vegan recipes rich in protein for lunch!
Chickpeas with healthy aubergines
Ingredients
- 2 cups of boiled and drained chickpeas
- 1 eggplant cubes
- 2 tablespoons of olive oil
- 2 wedges of chopped garlic
- 1/2 teaspoon of cumin powder
- 1/2 teaspoon of smoked paprika
- 1/2 lemon juice
- Rooms and black pepper ground to taste
- Chop colander chopped to finish
- Water to immerse
Methods of preparation
In a bowl, dip the aubergines in salted water for 15 minutes. Drain well and dry with paper napkin. Heat the olive oil over medium heat in a large pan. Add the garlic and brown for 1 minute. Add the aubergines and brown until golden and soft. Mix from time to time to not attack. Add the chickpeas, the cumin, the paprika, the salt and the black pepper. Mix well and brown for another 5 minutes to incorporate the flavors. Turn off the fire, add the lemon juice and the coriander. Mix and serve later.
Chickpeas
Ingredients
- 2 cups of tea chickpeas cooked and drained
- 1 grated carrot
- 1/2 cup of green corn
- 1/2 chopped onion
- 2 wedges of chopped garlic
- 1 cup of cooked and crushed potatoes
- 1/2 cup of potato cooking water
- 3 tablespoons of nutritional yeast
- 1 tablespoon of mustard
- Olive oil, salt, ground black pepper and turmeric to taste
- Cingola potato to finish
Methods of preparation
In a pan, heat the olive oil over medium heat and brown the garlic and onion until golden brown. Add the carrot, the green corn and chickpeas. Season with salt, black pepper and turmeric. Go up for a few minutes until the flavors mix well. Reserve. Beat the cooked potato, the cooking water of potatoes, 2 tablespoons of olive oil, nutritional yeast, mustard and salt until smooth. Mix the cream with the braised chickpeas. Put everything in a refractory and cook in an average preheated oven for 10-15 minutes to heat well and brown slightly. Finish with the straw potato and then serve.
Tofu
Ingredients
- 200 g of tofu business
- 1/2 chopped onion
- 2 wedges of chopped garlic
- 1/2 red peppers cut into cubes
- 1 chopped tomato
- 2 tablespoons of chopped chives
- 1 tablespoon of olive oil
- 1/2 teaspoon of turmeric
- 1 tablespoon of nutritional yeast
- Rooms and black pepper ground to taste
Methods of preparation
In a bowl, put the tofu and crumble with a fork until it has medium pieces. Heat the olive oil over medium heat in a pan. Fry the onion until a dry, then add the garlic and peppers. Climb until slightly soft. Add the chopped tomatoes and mix until it starts to crumble slightly. Add the crumbled tofu, turmeric, nutritional yeast, salt and black pepper. Mix well and brown for 5-7 minutes until lightly brown. Turn off the fire, add the chives and mix. Serve later.
Rice with lentils and caramelized onion
Ingredients
- 1 cup of tea lentil
- 1 cup of rice tea
- 2 onions cut into thin slices
- 3 tablespoons of olive oil
- 2 wedges of chopped garlic
- 1 teaspoon of cumin powder
- 5 cups of water tea
- Rooms and black pepper ground to taste
Methods of preparation
In a pan, cover the lentil with 2 cups of water and cook over medium heat for about 10-15 minutes until it is al dente. Drain and set aside. In a large pan, heat the olive oil and brown the onions over low heat, stirring occasionally until they are very golden and caramelized. In the same pan, add the garlic and cumin. Go up for 1 minute. Add the rice, the pre-cottura lentil and 3 cups of water tea. Season with salt and black pepper. Cover and cook over low heat until the water dries and the rice and the lentils are soft. Leave to rest for 5 minutes with the covered pan. Serve later.
Quinoa with mushrooms and spinach
Ingredients
- 1 cup of tea Quinoa
- 200 g of Fresh Portobello Mushrooms Sliced
- 1 cup of spinach tea
- 1/2 chopped onion
- 2 wedges of chopped garlic
- 2 tablespoons of olive oil
- 2 1/2 cups of tea with hot vegetable broth
- 2 tablespoons of nutritional yeast
- 1/2 lemon juice
- Rooms and black pepper ground to taste
- NUT of Brazil chopped to finish
Methods of preparation
In a pan, heat 1 tablespoon of olive oil over low heat. Fry the onion until it is transparent. Add the garlic and the mushroom. Go up 3-5 minutes until golden brown. Add the quinoa and mix well. Gradually take the vegetable broth, mixing occasionally, until the quinoa cooks. It must be soft, but still with a slight firmness. When the quinoa is almost ready, add the spinach and mix until you are not dry. Turn off the fire, add nutritional yeast, lemon juice, remaining olive oil, salt and black pepper. Mix well. Ends with the Dado del Brazil and then serve.
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.
