Find out how to prepare the nutritional options to vary the menu of the day a day
Vegetable proteins have increasingly gained importance by combining lightness, versatility and health benefits. Incorporating them for lunch is a practical way to guarantee energy during the day, promoting satiety and taking care of nutritional balance without sacrificing taste. In addition, its use expands the possibilities in the kitchen, bringing diversity on the plate and encouraging more aware choices in everyday life.
So learn to prepare 5 practical and rich recipes for plant proteins for lunch!
Kicks with a bail with aubergines
Ingredients
- 2 cups of tea chickpeas cooked and drained
- 1 diced eggplant
- 1 chopped onion
- 2 tablespoons of olive oil
- 2 wedges of chopped garlic
- 1 teaspoon of sweet paprika
- Chopped parsley, salt and ground black pepper to taste
Methods of preparation
In a large pan, heat the olive oil over medium heat. Add the onion and brown until it starts to brown slightly. Add the garlic and brown for another 1 minute. Add the aubergines and mix well, letting it cook until it is soft and slightly golden. Add the chickpeas and mix. Season with paprika, salt and black pepper. Go up for another 3-4 minutes, always mixing the flavors to be incorporated. Finish with the parsley and then serve.
Tofu stewed with vegetables
Ingredients
- 300 g of tofu diced
- 2 diced potatoes
- 2 sliced ​​carrots
- 1 chopped onion
- 2 wedges of chopped garlic
- 2 tablespoons of olive oil
- 3 cups of hot homemade vegetable broth
- 1 teaspoon of sweet paprika
- 1 bay leaf
- Rooms and black pepper ground to taste
Methods of preparation
In a large pan, heat the olive oil over medium heat. Add the onion and brown until lightly brown. Add the garlic and brown for another 1 minute. Add the tofu cubes and brown slightly, mixing to be firm outside. Add the potatoes and carrots, mix well and share with paprika, salt and black pepper. Add the vegetable broth and bay leaf. Cook for about 20-25 minutes until the potatoes and carrots are tender. Serve later.
Pumpkin stuffed with mix of beans
Ingredients
- 1 Moranga pumpkin
- 1 cup of boiled and drained white beans
- 1 cup of funny and drained funny and drained beans
- 1 chopped onion
- 2 wedges of chopped garlic
- 2 tablespoons of olive oil
- 1 seed -free and chopped tomatoes
- 1/2 cup of chopped red peppers
- 1 teaspoon of cumin powder
- 1 teaspoon of paprika
- Chopped coriander, salt and ground black pepper to taste
Methods of preparation
Cut the upper part of the pumpkin, like a lid, and remove the seeds with a spoon. Avase the Moranga pumpkin in a sheet, put in a pan and bake in a preheated oven at 200 ° C for about 40 minutes, until it is soft, but firm enough to maintain the shape.
While the pumpkin cooks, in a large pan, heat the olive oil over medium heat and brown the onion to lightly brown. Add the garlic, the tomato and peppers, jumping for another 2-3 minutes. Add the beans and mix well. Connect with cumin, paprika, salt and black pepper. Let it cook for 5 minutes, mixing to incorporate the flavors. Remove the pumpkin from the oven, fill with the mix of beans and end up with coriander. Serve later.
Hot quinoa salad with lentils
Ingredients
- 1 cup of tea Quinoa
- 1 cup of lentil tea
- 3 tablespoons of chopped parsley
- 2 tablespoons of chopped chives
- 2 tablespoons of olive oil
- 6 cups of water tea
- 1 lemon juice
- Rooms and black pepper ground to taste
Methods of preparation
In a pan, put the quinoa with 3 cups of water and a pinch of salt. Cook over medium heat until the water dries and cereals are soft. Reserve. In another pan, over medium heat, cook the lentils in 3 cups of water tea until they crumble, but without crumbling. Drain and set aside. In a large bowl, mix the quinoa with the lentil. Add the parsley, chives, olive oil and lemon juice. Season with salt and black pepper. Mix well and serve later.
Rice with Edamame and Sesame
Ingredients
- 1 cup of full rice
- 2 cups of hot water tea
- 1 chopped garlic tooth
- 100 g of cereals Edamame cooked
- 1/2 grated carrot
- 1/2 red peppers cut into cubes
- 1 tablespoon of toasted seside seeds
- Chopped chives, olive oil, salt and black pepper ground to taste
Methods of preparation
In a pan, heat the olive oil over medium heat and brown the garlic until golden brown. Add the rice and brown for 1 minute. Add water and salt to taste. Cook over low heat, with the pan, until the water dries and the rice is soft. Reserve. In another pan, heat the olive oil over low heat. Add Edamame, Carrot and Pepe. Go up for 3-5 minutes, stirring occasionally until the vegetables are soft but still stopped. Season with salt and black pepper. Mix the vegetables skipped with cooked rice. Sprinkle sesame seeds and chives at the top 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.
