9 very satiating recipes to fill you up and not go hungry

The key to filling up without consuming excess calories is to prepare dishes based on very nutritious ingredients that are slowly absorbed. We propose four very different but equally satiating recipes. Which one do you choose?

What is the key to a satiating meal? Choose ingredients that provide a high nutritional value.

Corn, as an ingredient in the kitchen, adapts to almost all kinds of recipes due, mainly, to the fact that it can be found in endless different presentations. In addition to fresh in the seasonal months, it can be purchased frozen or packaged, in the form of flakes, in semolina or polenta, or in the form of flour, for the preparation of biscuits and pastry products; not always sweet, as these cheese muffins show.

Wheat, and therefore also couscous, especially if it is whole, is considered a staple food, because it has nutritional principles in a very balanced and optimal relationship for the development of the human organism. Refined couscous loses much of its nutritional content, especially fiber and certain vitamins. However, it still contains a high amount of carbohydrates, in the form of starch, that is, slow absorption.

In addition, the vitamin B1 or thiamine contained in couscous (0.16 mg / 100 g) makes it an even more efficient energy source, since the enzymes involved in the assimilation of glucose need this valuable vitamin of group B.

On the other hand, we have in nuts the best allies to obtain a lot of energy. The proportion of nutrients in raw pistachios is very balanced. They provide, among other nutrients, no less than 20% vegetable proteins, as much as legumes (although they are taken in half quantity). We combine them in a sweet rice ideal for a weekend.

The last star of satiating power is the potato. In this recipe we propose to bake it with onion so that the textures are compensated, in a cake that we can complement with pieces of seitan if we want to increase its nutritional capacity.

9 ESPECIALLY SATIATING VEGETABLE RECIPES

POTATO AND ONION CAKE

Ingredients (for 4 people)

• 500 g floury potatoes
• 600 g saucer onions
• 75 g grated vegan Parmesan cheese
• 500 ml milk
• 40 g margarine
• 40 g wheat flour
• freshly ground nutmeg
• 1 teaspoon dried oregano
• Extra virgin olive oil and salt

Preparation (18’+55′ cooking):

1. Sauté the onion, peeled and julienned, with a good splash of oil and a little salt until soft. Peel and wash the potatoes and cut them into very thin slices.
2. Prepare in a saucepan a béchamel with margarine, flour and milk.
3. Layer the potatoes in a refractory dish painted in oil and season them with salt, nutmeg and oregano. Add the onion and top with the béchamel and cheese.
4. Place it in the preheated oven to 190 ºC and cook for 25 minutes, until the cheese has browned.

Variants

You can complete this recipe with a few pieces of seitan.

You can also add margarine to the cheese to make it less dry.

Nutritional information

• Calories: 488
• Carbohydrates: 42 g
• Protein: 16 g
• Fat: 28 g
• Cholesterol: 55 mg

COUSCOUS WITH BERBER-STYLE VEGETABLES

Ingredients (for 4 people):

• 200 g precooked whole couscous
• 250 ml broth or water
• 400 g cooked chickpeas
• 2 medium carrots, washed and diced
• 2 parsnips, peeled and diced
• 250 g cauliflower, washed and twig-separated
• 2 zucchinis, washed and cut into tacos
• 2 onions, cut into tacos
• 2 tablespoons chopped parsley
• 1 teaspoon chopped fresh cilantro
• extra virgin olive oil
• salt and freshly ground white pepper

Preparation (25′ + 18′ cooking):

1. Sauté the onion for a few minutes in a saucepan with two tablespoons of oil and add the carrot, parsnip and a little broth or water.
2. Stir, cover and cook until vegetables are tender. Add the cauliflower and zucchini. Salt and pepper, season with parsley and coriander, and cook, uncovered, for five more minutes.
3. Put the couscous in a bowl, add salt and a good splash of oil. Pour the rest of the broth boiling, leave it for a few minutes and stir with a fork to fluff it.
4. Serve the vegetables on a couscous base and on top the chickpeas.

Nutritional information

• Calories: 494
• Carbohydrates: 72 g
• Protein: 18 g
• Fat: 14 g
• Cholesterol: 0 mg

SWEET RICE WITH MANGO AND PISTACHIOS

Ingredients (for 4 people):

• 240 g round-grain brown rice
• 1 mango sliced
• 2 large purple onions
• 150 g roasted pistachios with salt
• 50 g sultana raisins
• 8 tablespoons tamari
• 1 tablespoon honey or rice molasses
• extra virgin olive oil
• sea salt

Preparation (15’+25′)

1. Cook the rice in a pot with twice as much water. After 20 minutes add a tablespoon of sea salt and cook 5 more minutes. Drain and cool for a few moments under tap water while you move and aerate it so that the grain is loose.
2. Meanwhile, in a thick skillet, with a light background of oil, sauté the onion. Salt it and cover it so that it releases its juice.
3. When the onion is browned, add the raisins and sauté for two minutes. Add the pistachios and season with tamari.
4. Mix all the ingredients with the rice and give them a blow of fire for two minutes so that the flavors are integrated.
5. Serve the hot rice with very thin slices of mango and a line of tamari mixed with honey.

Nutritional information

• Calories: 558
• Carbohydrates: 72 g
• Protein: 14 g
• Fat: 23 g
• Cholesterol: 0 mg.

CORN AND CHEESE MUFFINS WITH FLAKES

Ingredients (for 12 units, 4 people):

• 100 g wholemeal flour
• 150 g white flour strength
• 100 g corn flour
• 1/2 teaspoon baking soda
• 30 g grated emmental vegetable cheese
• 100 g roasted cornflakes
• 275 ml oat milk
• 2 eggs
• 50 g melted margarine
• oil to spread the molds

Preparation (15’+25′ cooking +30′ rest)

1. Preheat the oven to 200 ºC and grease the molds. Sift the wheat flours with the baking soda in a bowl and mix them with the corn and cheese. Add half of the flakes, slightly crushed, and open a hole in the center; Pour into it the milk and beaten eggs along with the already melted margarine.
2. Stir the mixture until lumpy. Fill the molds and crown with the rest of the flakes. Bake 25 minutes, wait another ten to unmold them and let them cool.

Nutrition information (per unit):

• Calories: 192
• Carbohydrates: 28 g
• Protein: 6 g
• Fat: 6 g
• Cholesterol: 65 mg

CELERY ROLLS AND CARROT RICE

INGREDIENTS (FOR 4 PEOPLE):

• 1 sachet of wafers for spring rolls, phyllo paste, brick or similar
• 80 g soy noodles
• 24 green celery leaves
• 1 cup bean sprouts
• Frying oil
• 1 tablespoon flakes nori seaweed
• 1 tablespoon rice vinegar or apple cider vinegar
• 2 tablespoons soy sauce or teriyaki
• 4 tablespoons sesame oil or virgin olive oil
• 1 teaspoon brown sugar or honey
• 200 g round grain rice
• 1 cup fresh, freshly blended carrot juice
• half a cup of water
• salt

PREPARATION (25’+30′ COOKING):

1. Cook the soy noodles as directed on the package, drain, cut and mix with the bean sprouts.
2. Arrange eight wafers of dough for rolls or similar. Place a portion of the mixture in one of the corners, perpendicular to the line it would form with the other corner. Spread three celery leaves further and form the rolls starting the wrapping around the corner where the noodles are. After the first turn, fold both sides towards the center and continue wrapping until the dough is finished.
3. Mix the nori flakes with the vinegar, soy sauce, sugar and oil. Stir well and reserve. Heat the carrot juice and water with salt. Cook the rice two minutes in spurts, and the rest to the minimum and covered. Fry the rolls and serve hot with the nori vinaigrette and carrot rice.

NUTRITIONAL INFORMATION:

• Calories: 580
• Carbohydrates: 79 g
• Protein: 15 g
• Fat: 26 g
• Cholesterol: 24 mg.

EGGS STUFFED WITH MUSHROOMS AND BLACK OLIVE PÂTÉ

INGREDIENTS (FOR 4 PEOPLE):

• 4 fresh eggs
• a splash of wine vinegar
• 250 g thistle mushrooms (in pieces)
• 250 g mushrooms (thinly sliced)
• 2 garlic cloves (finely chopped)
• 2 tablespoons black olive cream
• 2 tablespoons olive oil
• a little chopped fresh basil (or parsley)
• a handful of fennel or alfalfa sprouts

PREPARATION (15’+1′ COOKING + 15′ REST):

1. Heat the eggs in a saucepan with water and a splash of vinegar. Boil for a minute, turn off the heat and let stand covered so that they finish cooking.
2. Meanwhile, clean the mushrooms, cut them and sauté with the garlic and basil until they absorb all their juice.
3. Peel the eggs at room temperature and open them lengthwise. Empty and mix the yolk with the mushrooms and olive cream until a homogeneous paste is obtained. Fill in the egg whites with it. Garnish each half on top with sprouts and serve at room temperature.

NUTRITIONAL INFORMATION:

• Calories: 220
• Carbohydrates: 3 g
• Protein: 11 g
• Fat: 18 g
• Cholesterol: 314 mg

COUSCOUS WITH OLIVE KEMIA

INGREDIENTS (FOR 4 PEOPLE):

• 150 g couscous
• half a liter of vegetable broth
• 1 oak leaf lettuce
• 6, tablespoons virgin olive oil
• Herbal salt (optional)

For olive kernia:

• 400 g verdial olives
• 1 stick of tender celery
• 1 spring onion
• 1 fresh fennel stick
• 2 tablespoons fennel grains
• 1 tablespoon sweet paprika from La Vera
• 1 tablespoon Modena vinegar
• extra virgin olive oil

PREPARATION (15′ + 24H. MACERATION):

1. Cut the celery and spring onion into pieces. Mix with olives, paprika, fresh and grain fennel, and vinegar. Water generously with olive oil and leave in marinade for a minimum of 24 hours, so that the olives absorb the aroma and flavor of the species and vegetables.
2. After 24 hours make a simple couscous. In a bowl of salad pour the couscous, cover with half a liter of boiling vegetable broth and cover with a plate. Let stand for a couple of minutes, uncover, water with a generous splash of olive oil and, if desired, season with a pinch of herbal salt.
3. With the help of a spoon, scrape the couscous so that it is aerated and the grain is loose and light. To refresh it, add some oak leaf lettuce leaves cut into pieces, which will give it a touch of color and give it its crunchy texture.
4. To finish, place in each dish a pile of couscous with lettuce and around it the kemia of olives. Serve at room temperature.

NUTRITIONAL INFORMATION:

• Calories: 276
• Carbohydrates: 21 g
• Protein: 5 g
• Fat: 19 g
• Cholesterol: 0 mg.

GARDENING CAKE WITH OLIVES AND MOZZARELLA

INGREDIENTS (FOR 4-6 PEOPLE):

• 4 slices rye bread (without the crust and cut lengthwise)
• 1 roasted eggplant
• 1 roasted red pepper
• 1 onion
• 150 g shredded mozzarella vegetable cheese
• 50 g pitted black olives from Aragon
• 50 g pitted Sevillian green olives
• a pinch of oregano leaves
• 100 ml homemade tomato sauce
• olive oil and salt

PREPARATION (30′ + 10′ COOKING):

1. Roast the eggplant and pepper in the oven, peel and cut into strips. Chop the onion and simmer in a pan with olive oil and salt until caramelized; Then add the tomato and leave a few minutes.
2. Paint the slices of bread with the tomato sauce. Place strips of eggplant and pepper on top, and cover with mozzarella and black olives. Mount one slice on top of another. Garnish with a little more mozzarella, black olives, sliced green olives and oregano. Bake for a few minutes to melt the cheese and serve.

NUTRITIONAL INFORMATION:

• Calories: 250
• Carbohydrates: 24 g
• Protein: 10 g
• Fat: 12 g
• Cholesterol: 22 mg

BASMATI RICE WITH MUSHROOMS AND PEACH

INGREDIENTS (FOR 4 PEOPLE):

• 250 g basmati white rice
• 350 g trumpets of death (mushrooms) or mushrooms
• 150 g peach apricots
• 2 tablespoons chopped parsley
• 1 bay leaf
• 2 tablespoons olive oil
• freshly ground white pepper and salt

PREPARATION (15’+30′ COOKING + 2 H. REST):

1. Put the apricots and rice to soak for two hours in two separate containers. After this time, heat two or three fingers of water, the bay leaf and a pinch of salt in a saucepan and, when it comes to a boil, place a bamboo basket with the rice, already drained and arranged on gauze to prevent the grains from falling through the sieve. Cover and steam over low heat.
2. Meanwhile, wash the mushrooms to remove the soil and, once drained, sauté along with the chopped apricots in a pan with a little olive oil and a pinch of salt and pepper.
3. Mix the cooked rice with the mushrooms and apricots and divide into four bowls. Before serving, sprinkle with chopped parsley.

VARIANT:

The dish is delicious if you add some fresh spinach leaves.

NUTRITIONAL INFORMATION:

• Calories: 388
• Carbohydrates: 76 g
• Protein: 8 g
• Fat: 6 g
• Cholesterol: 0 mg