Find out how to prepare nourishing and tasty dishes for daily meals
Vegetable proteins play a key role in the diet, offering a healthy and sustainable alternative to animal proteins. Rich in essential amino acids, it contributes to the construction and muscle repair, to the strengthening of the immune system and the production of enzymes and hormones.
In addition, sources of vegetable proteins such as legumes, cereals, seeds and green vegetables are naturally rich in fiber, vitamins and minerals, helping digestive health and cholesterol control.
Take a look at 7 recipes full of vegetable protein for dinner!
Mushroom and pea risotto
Ingredients
- 2 cups of tree rice tea
- 200 g of sliced shitake mushrooms
- 1/2 cup of tea pea fresh
- 1/2 chopped onion
- 2 wedges of chopped garlic
- 1/4 cup of dry white wine tea
- 1 l of vegetables at hot home
- 2 tablespoons of olive oil
- Rooms and black pepper ground to taste
- Chopped parsley to decorate
Methods of preparation
Over medium heat, heat a spoonful of olive oil in a pan and brown the mushroom until it is golden and released excess water. Reserve. In a large pan, heat the remaining olive oil and brown the onion and garlic until they are soft and translucent. Add the tree rice and brown for a few minutes, always mixing to wrap the cereals in olive oil and spices well. When the beans are slightly translucent, add the white wine and let it evaporate.
It starts adding the hot vegetable broth, a shell at a time, stirring constantly. As the liquid is absorbed, add more broth, repeating the process until the rice is cooked, but still slightly al dente. When the rice is almost to the point, add the mushroom and the braised pea. Continue to mix and add broth until the risotto reaches the creamy consistency. Season with salt and black pepper. Let the risotto rest for 2 minutes. Serve hot and decorated with chopped fresh parsley.
Meatballs of black beans and oats
Ingredients
- 1 cup of tea black bean cooked and drained
- 1/2 cup of thin oat flour tea
- 1/2 chopped onion
- 2 wedges of chopped garlic
- 1 tablespoon of flax seeds
- 1/2 Cup of chopped parsley
- 1 teaspoon of cumin powder
- 1 teaspoon of smoked paprika
- Rooms and black pepper ground to taste
- 2 tablespoons of olive oil
Methods of preparation
In a food processor, put the black bean, onion, garlic, oats and flax seeds. Elaborate until smooth, but still with a little consistency. Add the parsley, cumin, paprika, salt and black pepper. Process again until all the ingredients are well incorporated. The dough should be stopped enough to model. Model the meatballs using your hands. Reserve. In a non -stick pan, heat the olive oil over medium heat and brown on medium heat, turning them carefully to cook evenly for about 10 minutes. Serve later.
Red lentil soup and spinach
Ingredients
- 1 cup of red lentil tea
- 1/2 chopped onion
- 2 wedges of chopped garlic
- 1 carrot cut into small cubes
- 1 chopped tomato
- 1 teaspoon of cumin powder
- 1 teaspoon of turmeric
- 1 teaspoon of sweet paprika
- 4 cups of homemade vegetable broth tea
- 2 cups of tea spinach fresh
- 1 tablespoon of olive oil
- Rooms and black pepper ground to taste
- Chopted fresh parsley to decorate
Methods of preparation
In a large pan, heat the olive oil over medium heat. Add onion and garlic and brown until it is soft. Add the carrot and tomatoes. Cook for another 5 minutes, stirring occasionally until the vegetables begin to soften. Then add the cumin, turmeric and paprika. Mix well to involve all the ingredients in spices.
Add the red lentil and the vegetable broth. Increase the fire. As soon as it starts to boil, reduce it to shoot and cook with the semi -Media pan until the lentil is soft and starts crumbling. Add the spinach. Mix and cook only until the spinach are wilting. Season with salt and black pepper. Serve the soup hot, decorated with chopped fresh parsley.
Hamburger of lentil and quinoa
Ingredients
- 1 cup of cooked and drained lentils
- 1/2 cup of tea Quinoa cooked
- 1/4 cup of oatmeal
- 1/2 chopped onion
- 1 chopped garlic tooth
- 1/2 grated carrot
- 1 teaspoon of cumin powder
- 1 teaspoon of smoked paprika
- 1 tablespoon of olive oil
- Rooms and black pepper ground to taste
Methods of preparation
In a food processor, put lentils, quinoa and onion. It elaborates until a uniform plot is obtained, but still with pieces in coherence on the hamburger. Transfer the mixture to a large bowl and add oatmeal, garlic, grated carrots, cumin and paprika. Mix well until all the ingredients are incorporated.
Divide the dough into equal portions and hamburger shape, pressing slightly with your hands to compress. Heat a non -stick pan with olive oil over medium heat. Cook the burgers for about 5 minutes on each side or until they are golden and still. Serve later.
Grilled tofu salad and edamame
Ingredients
- 200 g of tofu
- 1 cup of Edamame Bolliciti Edamame
- 2 cups of rocket and spinach
- 1/2 Red pepper cut into stripes
- 1/2 sliced cucumber
- 1/4 of onion finally sliced
- 1 cubed avocado
- 1 tablespoon of sesame oil
- 1 lemon juice
- Rooms and black pepper ground to taste
Methods of preparation
Cut the tofu into cubes or slices. In a bowl, mix sesame oil and lemon juice. Add the tofu and leave marine for at least 15 minutes. Heat a non -stick pan or a grill over medium heat. Add the tofu to the pan and grilled until golden brown and slightly crunchy. Reserve.
In a large bowl, put the green leaves, the Edamame, the peppers, the cucumber, the onion and the avocado. Put the grilled tofu over the salad. Season with salt and black pepper. Gently mix all the ingredients before serving.
Eggplant full of quinoa and vegetables
Ingredients
- 2 eggplant
- 1/2 cup of quinoa cooked tea
- 1 cup of water
- 1/2 chopped chilli pepper
- 1/2 chopped yellow pepper
- 1/2 chopped zucchini
- 1/4 chopped onion
- 1 chopped garlic tooth
- 1 tablespoon of olive oil
- Rooms and black pepper ground to taste
- Parsley to finish
Methods of preparation
Cut the aubergines in half towards the length and remove part of the nucleus with a spoon, forming “barquinhas”. Contract lightly with salt and set aside for 10 minutes to release part of the water. Rinse and dry with paper napkin. Reserve.
Heat the olive oil in a pan over medium heat and brown the onion and garlic until golden brown. Add the peppers and courgettes and brown for 5-7 minutes. Season with salt and black pepper. Mix the sautéed vegetables with cotta quinoa. Regulates the dressing. Put the filling between half of the aubergines.
Arrange the aubergines with the filling in a pan and bake in a preheated oven at 180 ° C for 20 minutes until the aubergines are soft and the filling slightly golden. Remove from the oven and sprinkle the parsley. Serve later.
Kibe pumpkin with lentils
Ingredients
- 1 cup of cooked and drained lentils
- 2 cups of tea Pumpkin-cabotiá cooked and wrinkled
- 1 cup of grain wheat tea
- 1 chopped onion
- 2 wedges of chopped garlic
- 2 tablespoons of chopped parsley and mint
- 1 teaspoon of cumin powder
- 1 teaspoon of sweet paprika
- Olive oil, salt and grinded black pepper to taste
Methods of preparation
In a large bowl, mix the pumpkin-cabotes, lentils, kebab wheat, onion, garlic, parsley and mint. Connect with cumin, paprika, salt and black pepper. Mix well until it forms a homogeneous mass. Transfer the dough to a pan with olive oil and level with a spoon, pressing slightly. Sprinkle with a drizzle of olive oil at the top. Bake in a preheated oven at 200 ° C for 30-40 minutes up to Marrone. Serve later.
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.
