6 Autumn Vegetarian Recipes That Energize You

With the drop in temperatures, it is time to change the way of cooking, betting on seasonal ingredients, slow cooking and consistent combinations.

The autumn climate invites you to prepare with these delicious delicacies hot and consistent dishes, also in their vegetarian version. Cooking becomes slower and raw foods lose prominence, although they should not disappear completely. These restorative autumn recipes will help fill you with energy.

HOW TO COOK AUTUMN FOOD BETTER

These features help to improve the kitchen in autumn.

• In the salads, endive, watercress, fennel, cabbage, nuts, mushrooms and also seasonal fruits such as apple and pomegranate stand out.
• Broths, creams and soups provide the necessary heat and liquids; In them, algae can be incorporated to increase the mineral contribution.
• With pumpkin, potato, sweet potato and root vegetables you can prepare comforting and flavorful stews. To make them more nutritious they can be made with legumes or add seeds.
• Light stir-fries can give way to roasts and stews.
• Protein sources should also be increased, giving priority to those of pulses, fish or seitan.
• It is also mushroom season. It is important to wash them well, with a brush or water, but without letting them soak for a long time. Mushrooms trap a lot of water and that detracts from their flavor and accelerates their deterioration.
• The fruits feel better after a brief cooking, although the whole and raw pieces should have their space in autumn.
• Increasing the consumption of whole grains, roasted and cooked over low heat, allows you to obtain good doses of energy, fiber and valuable minerals.
• As condiments can be used spicy spices and products such as ginger, which provide internal heat.
• To enjoy nuts with all their flavor, autumn is the best time, because it is when the new harvest arrives and they are fresher. That’s also when your unsaturated fats are in better shape.
• For dessert you can prepare sweets not too sugary with nuts (it is time for marzipan, bones of saint and panel lets); Jams and jams are also ideal.
• The roasted chestnuts, in cream or as a garnish for stews, enrich the dishes with their mineral and vitamin richness.

RECIPES TO GAIN ENERGY WITH AUTUMN INGREDIENTS

SALAD WITH QUINCE AND PEARS

INGREDIENTS (FOR 4 PEOPLE):

• 1 small endive
• 30 g pine nuts
• 50 g goat-type vegetable cheese, rather semi-cured
• 1 celery branch
• 2 firm winter pears
• 80 g quince candy (dark)
• 20 g raisins
• half a lemon
• 40 ml rosemary oil
• 20 ml apple cider vinegar
• pepper and salt

PREPARATION (20′):

1. Clean the endive well by removing the darker leaves and thicker stems, and wash in cold water.
2. Toast the pine nuts lightly in the oven or in a pan without oil. Dice the cheese and quince. Wash, peel and slice the celery. Finally peel the pear, cut it lengthwise, empty it of seeds, cut it into slices from top to bottom and, to prevent it from darkening, sprinkle with half a lemon.
3. Assemble the salad mixing all these ingredients with raisins and season with rosemary oil, apple cider vinegar, pepper and salt.

VARIANTS:

• This salad is also delicious with other fruits, such as pomegranates or figs.
• Rosemary oil can be replaced by olive oil by adding some well-chopped rosemary leaves.

NUTRITIONAL INFORMATION:

• Calories: 275
• Carbohydrates: 18 g
• Protein: 7 g
• Fat: 19 g
• Cholesterol: 10 mg

SPICY MILLET WITH PUMPKIN AND MUSHROOMS

INGREDIENTS (FOR 4 PEOPLE):

• 300 g millet
• 600 ml vegetable broth (two and a half times the volume of millet in broth)
• 500 g pumpkin
• 2 green chillies
• 3 leeks
• 150 g orange chanterelles
• 30 g green pumpkin seeds
• 8 apricots
• 3 branches of parsley
• 40 ml olive oil
• salt

PREPARATION (15′ + 45′):

1. Wash the millet and drain well. In a low saucepan heat half of the oil and add the millet while stirring. Heat the broth and pour on top. Lower the heat to the minimum and cover to cook in about twenty minutes.
2. Meanwhile it cleans the leeks by removing the green part and the outer layer of skin. Wash them and cut them into oblique slices. Peel the pumpkin and grate it thickly. Cut the apricots into strips. Clean the chanterelles, remove the end of the stem, go through water and drain. Cut the chilli pepper into slices and remove the seeds.
3. In a casserole, sauté the leek and, halfway through, add the chilli and mushrooms. When the liquid they release is reduced a little, add the pumpkin first and then the apricots and pumpkin seeds. Room to taste.
4. When the millet is ready, carefully mix both preparations or serve on the same plate but not mixed. Sprinkle with chopped parsley.

VARIANTS:

• Instead of green chilli you can use Italian green pepper, which will be softer.
• You can replace chanterelles with dried mushrooms or mushrooms, previously soaked.

NUTRITIONAL INFORMATION:

• Calories: 512
• Carbohydrates: 79 g
• Protein: 15 g
• Fat: 15 g
• Cholesterol: 0 mg.

SWEET POTATO QUENELLES WITH ALMOND CURRY

INGREDIENTS (FOR 4 PEOPLE):

• 600 g sweet potatoes
• the juice of half a lemon
• 2 tablespoons sesame seeds
• 30 ml oil
• Water and salt

For the curry sauce:

• 1 small onion
• 100 ml natural tomato puree
• 50 g toasted and chopped almonds
• 1 glass of water or vegetable broth
• 3 tablespoons olive oil
• 1 teaspoon sugar
• 1 teaspoon curry

PREPARATION (10’+30′ COOKING):

1. Peel and grate the sweet potatoes. In a wide saucepan heat two tablespoons of oil and sauté the sweet potato. When it is half sautéed, drizzle with the lemon juice and add a little of the grated skin, cover with water and bring to a boil.
2. Once cooked, rectify salt, crush and heat another saucepan with a little oil. In this saucepan pour the puree and go working it so that it does not stick.
3. With the dough form small quenelles (like croquettes) with the help of two spoons and sprinkle with sesame.
4. To prepare the sauce, sauté a chopped onion. When ready, add four tablespoons of tomato puree and a pinch of sugar. Once the tomato is cooked, add the almonds and stir well. Season with curry and top with a glass of water or vegetable broth. Let it boil for ten minutes and blend with a splash of olive oil.
5. Serve the quenelles with the curry sauce, sprinkled with sesame and accompanied with a good cereal bread.

NUTRITIONAL INFORMATION:

• Calories: 411
• Carbohydrates: 40 g
• Protein: 6 g
• Fat: 25 g
• Cholesterol: 0 mg.

MELI-MELO OF ORANGES AND POMEGRANATES

INGREDIENTS (FOR 4 PEOPLE):

• 4 oranges
• 2 grenades
• 4 tablespoons honey
• 1 splash of ratafia
• fresh mint

PREPARATION (15′):

1. Peel the oranges and cut into half slices. Cut the pomegranates in half and degranate them. Remove the white skins that have remained between the grains and marinate with the ratafia liqueur and honey.
2. In wide glasses distribute the oranges and pomegranates and decorate with fresh mint leaves.

NUTRITIONAL INFORMATION:

• Calories: 136
• Carbohydrates: 25 g
• Protein: 2 g
• Fat: 2 g
• Cholesterol: 0 mg

PUMPKIN AND CHESTNUT GRATIN

INGREDIENTS (FOR 4 PEOPLE):

• 800 g pumpkin
• 150 g chestnuts
• 500 ml vegetable broth
• 200 g onion
• 100 ml vegetable milk cream
• 100 g grated gruyere vegetable cheese
• 25 g margarine
• 20 ml oil
• pepper and salt

PREPARATION (15′ + 40′ COOKING):

1. Make a small cut in the chestnuts and bake them 5-10 minutes: cover them with a cotton cloth for another minute, peel hot and bring them to a boil with the vegetable broth for about 20 minutes.
2. While the chestnuts are cooking, peel the onion, julienne and set aside. Peel and dice the pumpkin.
3. In a saucepan heat oil and margarine and start sautéing the onion; After ten minutes add the pumpkin and, when it is a little soft, add the drained and chopped chestnuts. Pour some cream and place everything on a greased baking sheet.
4. Sprinkle with the grated cheese and finish cooking in the oven with the grill connected to make it colorful.

VARIANT:

If desired you can add tofu or seitan at the beginning, with the pumpkin.

NUTRITIONAL INFORMATION:

• Calories: 363
• Carbohydrates: 30 g
• Protein: 12 g
• Fat: 22 g
• Cholesterol: 41 mg.

HAZELNUT PANCAKES

INGREDIENTS (FOR 6 PEOPLE):

• 120 g raw hazelnuts
• 4 eggs
• 150 g sugar
• 50 g icing sugar
• 50 g margarine
• 1 teaspoon cocoa powder
• 1 teaspoon instant coffee
• 50 g toasted hazelnuts
• a few drops of lemon

PREPARATION (15′ + 30′ COOKING):

1. Before starting, preheat the oven to 175 ºC and grease individual tart molds.
2. Chop the raw hazelnuts, shelled but unpeeled, in a grinder. Separate the egg whites from the yolks and beat them with the sugar until they are whitened. Assemble the egg whites to the point of snow with a few drops of lemon and sail them adding them to the yolks alternating them with the hazelnuts, by means of an enveloping movement. Pour the dough into the molds and bake for half an hour.
3. Meanwhile, beat the butter and add the icing sugar, cocoa and coffee until you get a smooth paste.
4. Let the pancakes cool once cooked on a rack. Unmold and cover with the cream, using a piping bag or smoothing it with a shoulder, and decorate with chopped toasted hazelnuts.

VARIANT:

To decorate the pancakes, you can also use caramel.

NUTRITIONAL INFORMATION:

• Calories: 427
• Carbohydrates: 37 g
• Protein: 8 g
• Fat: 27 g
• Cholesterol: 229 mg.