6 vegetarian dishes that won’t leave you hungry

These vegetarian dishes are nutritious, satiating and a delight. Fillings, creamy sauces, whole grains, good proteins… Which one do you want to start with?

Using whole grains or nutritious vegetable “meats” such as tofu or seitan, including abundant vegetables and taking advantage of the nutritional power of nuts and cheeses or their vegetable equivalents made from seeds, tasty vegetarian dishes can be made that satiate by double batch: because they fill you up in the moment and because they provide you with the nutrients you need, and a well-nourished body is satisfied sooner.

Here we have prepared a selection of hearty vegetarian dishes, but that do not pack, enter through the eyes and taste like glory, dishes that feel good to body and soul.

The first is a pumpkin risotto whose flavor is enhanced by leek and celery, a creamy vegetarian dish where there are, simple and comforting. The chef Luciano Villar proposes to make it with a very special cheese: Torta de Casar. If you prefer to veganize it, you can use some creamy vegan cheese or add nutritional yeast. Cheese can add creaminess, but the most important thing to achieve it is actually the cooking technique.

We continue with a seitan gratin with yucca and chips, a vegetarian dish that you saw a lot and that you can serve at any celebration to surprise your relatives or guests, or enjoy your Sunday meal. Cassava and chips give an attractive crunchy counterpoint to seitan.

For lovers of stuffed peppers, the cook Mª Pilar Ibern “Gavina” proposes a vegetarian recipe with Greek airs: peppers stuffed with bulgur, feta cheese, raisins and basil.

Quinoa is an ideal pseudocereal for making complete vegetarian dishes rich in protein that are satiating but light. It is the main ingredient of the next recipe of the selection, this time by the vegetarian chef Santi Avalos: a quinoa a la jardinera that is a delight.

If you like pasta, you can try making the ravioli with Iker Larre walnut sauce. They are stuffed with mashed vegetables and cottage cheese or a similar vegetable cheese and bathed in a creamy vegetable cream sauce with nuts.

Finally, for those looking for a vegetarian dish with an exotic twist, we include a tofu and pear vegetable curry in which the fruit adds a delicious sweet contrast to the combination of vegetables and spices.

PUMPKIN RISOTTO WITH LEEK AND CELERY

INGREDIENTS (FOR 4 PEOPLE):

• 300 g round grain rice
• 75 g pumpkin, diced
• 1 thin leek, sliced
• half a cup of green celery leaves
• 500 ml liquefied celery juice
• 500 ml water
• 100 g Torta del Casar or similar vegetable cheese
• 120 ml virgin olive oil
• fresh parsley, pepper and salt

PREPARATION (15’+25′-45′ COOKING + 5′ RESTING):

1. Crush the celery leaves in about 100 ml of oil, sieving and reserve. Mix the juice with the water and salt. Bring to a boil and lower the heat.
2. Sauté the leek in the rest of the oil for five minutes. Add the rice and two cups of boiling celery broth, with the parsley. Cook over medium heat and stir. When the rice has five minutes left, add the pumpkin (and a little broth if it were dry). At that point, add the cheese and serve hot with a thread of the reserved celery oil.

NUTRITIONAL INFORMATION:

• Calories: 360
• Carbohydrates: 23 g
• Protein: 10 g
• Fat: 25 g
• Cholesterol: 24 mg.

SEITAN GRATIN WITH CASSAVA AND CHIPS

INGREDIENTS (FOR 4 PEOPLE):

• 400 g seitan
• 1 tablespoon soy sauce
• 1 teaspoon balsamic vinegar
• 1 tempeh bar
• 500 ml rice milk
• 4 drops truffle oil
• 2 onions
• 6 tablespoons olive oil
• 250 g cassava
• 1 carrot
• half raw beetroot
• 75 g zucchini
• Frying oil
• salt

PREPARATION (25′ + 60′ COOKING):

1. Crush the tempe with the milk and add salt and truffle oil. Cut the seitan into thick fillets and macerate in this juice overnight. Chop the onions and brown in the pan. Add the soy sauce and vinegar, reduce one minute and remove. Heat the oven is heated to 200 ºC.
2. Reserve a thick slice of cassava. Peel the rest and cook, also in slices, in salted water for about 20 minutes. Once tender, crush with three tablespoons of oil and a little water from cooking, to obtain a firm puree. Reservation.
3. With a potato peeler make very thin slices with the reserved cassava, carrot, beetroot and zucchini. Fry them.
4. Drain the seitan and put it in an oil baking dish. Cover each steak with cassava puree, without overflowing at the edges, and gratin. You can also put the chips in the oven for a few minutes to dry them, taking care that they do not burn. Plate an onion base, top two fillets au gratin, chips and garnish the plate with onion juice.

NUTRITIONAL INFORMATION:

• Calories: 535
• Carbohydrates: 51 g
• Protein: 30 g
• Fat: 23 g
• Cholesterol: 0 mg

PEPPERS STUFFED WITH GREEK PERFUME

INGREDIENTS (FOR 6 PEOPLE):

• 12 long green peppers
• 150 g fine bulgur wheat
• 100 g feta cheese or feta vegetable cheese taquitos
• 50 g Corinthian raisins
• 4 garlic cloves
• 25 g roasted sesame
• 50 ml extra virgin olive oil
• fresh basil leaves
• Herbal salt and pepper

PREPARATION (15’+40′ COOKING):

1. Bake the peppers at 180 ºC for about 15 minutes. Then remove the top and seeds, open lengthwise and set aside.
2. In a bowl cover the bulgur just enough with hot water and salt. Cover 15 minutes to absorb all the water. If necessary, drain in a Chinese to make it dry and loose.
3. In a pan with oil, sauté garlic and raisins until they swell like globs. Add the bulgur by watering with a little more oil, add the cheese and season with pepper and herbal salt. With the mixture fill the peppers, and serve warm, with fresh basil on top and a small strip of cheese on one side, covered with toasted sesame.

NUTRITIONAL INFORMATION:

• Calories: 310
• Carbohydrates: 34 g
• Protein: 10 g
• Fat: 15 g
• Cholesterol: 15 mg

RAVIOLI WITH WALNUT SAUCE

INGREDIENTS (FOR 4 PEOPLE):

• 400 g ravioli stuffed with pumpkin puree or spinach
• 100 g peeled walnuts
• 150 g liquid vegetable cream
• 50 gr cottage cheese or vegetable cheese type cottage cheese
• 1 garlic clove
• 15 ml olive oil
• white pepper
• salt

PREPARATION (15’+8′ COOKING):

1. Ravioli can be kneaded, cut and stuffed at home with your own hands, or, if you prefer, buy them already prepared to boil. In either case, take to the fire a casserole with plenty of water and a tablespoon of salt per liter. When it boils in spurts, pour the ravioli, and let it cook for about eight minutes.
2. To accompany the pasta, prepare a sauce by grinding the peeled walnuts and garlic clove in a mortar until they become a fine paste. Then add the white pepper, liquid cream, cottage cheese, olive oil and salt to taste. Beat the whole mixture until you get a smooth and homogeneous dough and rectify the salt if necessary.
3. When the ravioli are at their point, drain with a strainer, return to the casserole and pour the sauce into it. Serve well steaming. If you want to decorate the final dish, you can place some peeled walnut in the center.

VARIANT:

You can prepare another dressing with walnuts by crushing them in a mortar and pestle and adding a pinch of brown sugar, cinnamon, nutmeg, pepper and salt to taste. The pasta can be sprinkled in this case with a little fried breadcrumb.

NUTRITIONAL INFORMATION:

• Calories: 472
• Carbohydrates: 46 g
• Protein: 15 g
• Fat: 25 g
• Cholesterol: 59 mg

QUINOA TO THE PLANTER

INGREDIENTS (FOR 4 PEOPLE):

• 400 g quinoa
• 2 carrots, cut into thick cubes
• 1 turnip, thickly diced
• 2 red onions, peeled and chopped
• 1 celery stick, sliced
• 150 g chopped tender beans
• 2 young garlic, sliced
• 2 medium zucchinis, cut into tacos
• 200 g green cauliflower, cut into corsages
• 300 ml broth or water
• 22 ml first pressure olive oil
• salt
• pepper at 5 berries
• parsley

PREPARATION (20’+35′ COOKING):

1. Sauté onion and garlic for 4 minutes. Add the carrot, bean, turnip and celery, and sauté for 5 minutes. Add broth or water and cook covered 8-10 minutes over low heat. Add the cauliflower, zucchini and salt, cook, uncover, another 10 minutes and add the parsley.
2. Sauté quinoa with oil. Cover with twice its volume of water or broth and lid. Cook over high heat and when it boils lower the flame and cook until it absorbs all the water.
3. Place the quinoa as a bed and serve with the vegetables on top seasoned with a little pepper at 5 freshly ground berries.

NUTRITIONAL INFORMATION:

• Calories: 446
• Carbohydrates: 70 g
• Protein: 19 g
• Fat: 10 g
• Cholesterol: 0 mg

TOFU AND VEGETABLE CURRY WITH PEAR

INGREDIENTS (FOR 4 PEOPLE):

• 200 g tofu
• 1 large onion
• 1 zucchini
• Half broccoli
• 2 carrots
• 1 red bell pepper
• 2 conference pears
• 2 tablespoons lemon juice
• 1 tablespoon curry powder
• 1 cup soy milk or rice
• 1 tablespoon sesame seeds
• 4 tablespoons olive oil
• pepper
• salt

PREPARATION (20’+17′ COOKING):

1. Peel and chop the onion. Tip and wash the zucchini, peel the carrots, remove the tail and seeds from the pepper, and cut the three vegetables (zucchini, carrots and pepper) into sticks. Wash the broccoli and separate into bouquets. Peel the pears, remove the heart, cut into quarters, and drizzle with the lemon so that they do not blacken.
2. Heat the oil in a saucepan, add the onion, pepper and carrot, and sauté for a couple of minutes. Add the broccoli, zucchini and pear, sprinkle with the curry, give it a couple of turns and let cook four or five minutes over low heat while stirring.
3. After this time add the tofu cut into pieces and drizzle with milk. Salt and pepper and let cook over low heat for about ten minutes. Once the cooking is finished, rectify seasoning and serve sprinkled with sesame seeds.

NUTRITIONAL INFORMATION:

• Calories: 329
• Carbohydrates: 21 g
• Protein: 12 g
• Fat: 22 g
• Cholesterol: 7 mg