See how to prepare delicious and nutritious dishes for meals
Protein consumption is essential to maintain health, since this nutrient participates in the construction and repair of tissues, as well as contributing to the correct functioning of the body. Although many people associated proteins only with animal foods, vegetables are also important sources.
So take a look at 3 recipes rich in vegetable protein for dinner!
Grilled tofu with broccoli in Asian sauce
Ingredients
- 400 g of Tofu Fermo
- 2 tablespoons of corn starch
- 2 tablespoons of vegetable oil
- 2 cups of broccoli tea in flowers
- 2 wedges of chopped garlic
- 1 small piece of grated ginger
- 2 tablespoons of toasted sesame oil
- 1 tablespoon of brown sugar
- 1 tablespoon of rice vinegar
- 1/4 cup of water tea
- 1 tablespoon of corn starch dissolved in 2 tablespoons of water (to thicken the sauce)
- Cooked white rice to accompany
- Black sesame to finish
Methods of preparation
Cut the tofu into medium cubes. Dry well with paper towel and bread slightly on corn starch. Heat a large pan with the oil over medium heat and brown the tofu cubes on all sides until they are crunchy. Reserve. In the same pan, sauté the garlic, the ginger and broccoli for 3-4 minutes, keeping them crunchy.
In a bowl, mix sesame oil, brown sugar, vinegar and water. Pour over the broccoli. Add the dissolved corn starch and mix until the sauce thickens slightly. It reports the tofu on the pan, mix it gently and cook for another 2 minutes to absorb the flavor. Serve in bowls accompanied by white rice and end with black sesame.
Quinoa table with chickpeas
Ingredients
- 1 cup of quinoa tea
- 2 cups of water tea
- 1 cup of boiled and drained chickpeas
- 1 cucumber cut into small cubes
- 2 seed -free mature tomatoes and cubes cut
- 1 chopped onion
- 1/2 past chocolate
- 1/4 chopped mint package
- 1 lemon juice
- 3 tablespoons of olive oil
- Rooms and black pepper ground to taste
Methods of preparation
Wash the quinoa well in running water to remove the bitter taste. Then bring to a pan in a pan with the water and a pinch of salt. Cook over medium heat until the water dries and cereals are soft (about 15 minutes). Reserves to cool. In a large bowl, mix the cooked quino, the chickpeas, the cucumber, the tomato and the onion. Add the parsley, mint and the season with lemon juice, olive oil, salt and black pepper. Mix gently to involve all the ingredients. Refrigerate for at least 30 minutes before serving so that the flavors intensify.
Noodles with creamy spinach and pea sauce
Ingredients
- 250 g of noodles type
- 2 cups of spinach tea
- 1 cup of tea cooked pea
- 1 chopped onion
- 2 wedges of chopped garlic
- 1/2 cup of raw tea immersed for 4 hours in water
- 1 cup of hot water
- 2 tablespoons of olive oil
- 1/2 lemon juice
- Rooms and black pepper ground to taste
- Parsley to finish
- Waterfall
Methods of preparation
Fill a pan with water and bring over medium heat to boil. Add a spoonful of salt and pasta. Cook until al dente. Drain and set aside, keeping 1/2 cup of cooking water. In a blender, beat the drained anacardi with hot water until it forms a smooth cream. Reserve.
In a large pan, heat the olive oil over medium heat and brown the onion and garlic until golden brown. Add the spinach and cook until it is passionate. Add half of the pea to the braised and transfer to the blender. Add the anacardi cream, lemon juice, salt and black pepper. Beat until a creamy and green sauce is obtained.
Bring the sauce back to the pan, adjust the consistency with the water cooking water if necessary. Mix the pasta cooked with sauce and add the rest of the whole pea to give consistency. Ends with parsley and serves then.
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.
