A balanced diet requires a sufficient protein intake. Despite the myths, vegetable cuisine is very capable of offering it with such appetizing proposals.
It is advisable that at least half of the proteins that are ingested per day are of vegetable origin. To get protein-rich recipes without resorting to foods of animal origin, you should combine different types of foods:
- Legumes (combined with cereals such as rye, wheat and millet).
- Soybeans and derivatives.
- Nuts.
- Seitan.
PROTEIN-FILLED PLATE IDEAS
These easy and delicious recipes allow you to obtain plant-based proteins. Notes!
MILLET BALLS WITH CHICKPEAS
INGREDIENTS (FOR 4 PEOPLE):
- 150 g peeled millet
- 150 g carrots
- 150 g onion
- 150 g zucchini
- 150 g cooked chickpeas
- 2 eggs
- 100 g breadcrumbs
- 1 bunch of parsley
- cumin
- olive oil and salt
PREPARATION (15′ + 30′ COOKING):
- Cook the millet in three parts water for 20 minutes, over low heat and in a low, covered bowl. Meanwhile, chop the onion and grate the peeled carrot and the clean, unpeeled zucchini. Sauté lightly in olive oil starting with the onion with a little salt, the carrot and finally the zucchini.
- In a bowl reduce the chickpeas to mash with the help of a fork. If they are dry add a little water. Then add the sautéed vegetables and finally the millet. Salter if necessary and season with cumin powder and chopped fresh parsley.
- Stir well and, if the mixture is very clear, add a little breadcrumb. They form balls the size of a cherry, pass them through beaten egg and breadcrumbs, and fry in abundant olive oil until they take on a beautiful golden color.
NUTRITIONAL INFORMATION:
- Calories: 322
- Carbohydrates: 37 g
- Protein: 9 g
- Fat: 14 g
- Cholesterol: 105 mg.
RECIPE WITH PROTEINS: QUINOA WITH SEEDS IN GREEN SAUCE
INGREDIENTS (FOR 4 PEOPLE):
- 300 g quinoa
- 40 g pumpkin seeds
- 40 g sunflower seeds
- 40 g pine nuts
- 1 bunch fresh spinach
- 1 package of tofu about 200 g
- 40 ml olive oil
- 1 tablespoon curry
- 1 tablespoon soy sauce
- mineral water
- salt
PREPARATION (10′ + 25′ COOKING):
- Boil twice as much water as quinoa. Toast the quinoa in a low saucepan and scald with the water. Cover and lower the heat. After ten minutes, if it is very dry, add more water. Leave another five minutes, pour the soy sauce and give it another two minutes.
- While cooking the quinoa, cut the tofu into cubes and sauté in olive oil. Add the pine nuts, seeds and remove from heat after about five minutes, before it takes color.
- Wash the spinach with the root and blanch for a minute; Well drained, mash in a blender with two tablespoons of olive oil, a splash of mineral water, salt and a tablespoon of curry. There must be a consistent sauce, so it is better to add the water carefully.
- Serve the quinoa with the seeds and tofu, and surround with the sauce.
NUTRITIONAL INFORMATION:
- Calories: 570
- Carbohydrates: 55 g
- Protein: 23 g
- Fat: 29 g
- Cholesterol: 0 mg.
RECIPE WITH PROTEIN: SWEET TOFU AND FRUIT CREAM
INGREDIENTS (FOR 4 PEOPLE):
- 200 g tofu
- 100 g toasted hazelnuts
- 2 pears cooked in syrup
- 1 very ripe banana
- 50 g rapadura sugar
- half a better
- half a lemon
- 1 teaspoon cinnamon powder
For the syrup:
- 1 tablespoon sugar
- 100 ml water
PREPARATION (15′ + 20′ COOKING):
- Remove the skin from hazelnuts by wrapping them in a cotton cloth and rubbing them together. Peel the citrus peels, cut the skin into very thin strips and squeeze the juice. Peel the banana and remove the seeds from the fruit.
- The peels of citrus fruits will serve to decorate; Put them to cook covered with water with a tablespoon of sugar and reserve in the syrup.
- Crush all the other ingredients apart, mixing them with the citrus juice and making sure that the pears are well drained so that the cream is not too clear.
- To serve, pour into wide and low glass glasses, and garnish with orange and lemon peels.
VARIANTS:
If desired you can spice with vanilla instead of cinnamon.
Pears can be substituted for apples, or the recipe can also be made only with ripe bananas.
RECIPE WITH PROTEINS: PAELLA OF BEANS AND VEGETABLES
INGREDIENTS (FOR 4 PEOPLE):
- 250 g semi-brown rice
- 200 g cooked mask beans
- 80 g onion
- 150 g red peppers
- 100 g green peppers
- 100 g peas
- 2 artichokes
- 2 garlic cloves
- 150 g grated tomato
- 40 ml olive oil
- 600 ml vegetable broth or water
- 1 lemon
PREPARATION (15′ + 40′ COOKING):
- Before starting, clean and prepare the vegetables. Cut the peppers into long strips and the onion, very thin. Chop the garlic. Remove the outer leaves of the artichokes, cut the heart to quarters and drizzle with a little lemon.
- Prepare a low casserole or better a paella pan. Sauté the pepper strips; Remove and add the onion, to simmer until transparent. After four minutes, add the garlic, quickly the tomato, and raise the heat. Once the sauce is prepared (about eight minutes), heat the broth and bring it to a boil.
- Add the rice to the sauce, stir well and, when the broth comes to a boil, pour half over the rice. Add the artichokes and peas; After eight minutes the heat is lowered and add broth as the rice absorbs it. After four minutes add the beans and, finally, the pepper strips, and to finish cooking leave six more minutes. In total the rice should have cooked about 18 minutes, after which turn off the heat and leave covered two or three minutes.
VARIANT:
If it is made with brown rice, the procedure is the same but taking into account that the cooking of the rice is longer and that, consequently, the vegetables and beans have to be added later.
RECIPE WITH PROTEIN: TUNA TARTARE WITH ZUCCHINI AND ESCALIBADA WITH WALNUT SAUCE
INGREDIENTS (FOR 4 PEOPLE):
- 2 eggplants
- 2 red peppers
- 2 onions
- 1 zucchini
- 2 small cans of tuna in oil. Vegan tuna can be used
- 100 g grated dry manchego cheese
- 50 g fresh ricotta cheese
- 1 garlic clove
- 50 g peeled walnuts
- 8 slices wholemeal bread
- 60 ml olive oil
- 1 bunch of parsley
- salt
PREPARATION (20′ + 35′ COOKING):
- Preheat the oven to 180 ºC. Wrap the onions in aluminum foil. Wash the eggplants and peppers, sprinkle with oil and roast in the oven for about 35 minutes along with the onions, then peel them, finely chop and drain over a strainer. Discard some of the oil from the tuna cans, shred the meat and mix with the vegetables.
- Remove the crust of the bread remove the crust, stretch each slice with the help of a roller, cut into two triangles and bake until crispy.
- Prepare the sauce by crushing the nuts with the cheeses, parsley, garlic, oil and a pinch of salt, and if it is too thick rinse with a little water.
- Wash the zucchini and cut it lengthwise into thin slices. Room, place with a little oil on a baking tray covered with sulfurized paper and bake 3 or 4 minutes.
- With a narrow and high stainless-steel ring mount the tartare. Grease the ring with oil and place on the plate. Line the inside with the zucchini, fill with the tartare and remove by pressing with a spoon on the surface while raising the ring. Serve with sauce and toast.
NUTRITIONAL INFORMATION:
- Calories: 398
- Carbohydrates: 27 g
- Protein: 19 g
- Fat: 23 g
- Cholesterol: 23 mg.
