These are the 5 satiating and delicious recipes with vegetables that will save your dinners this summer

Leafy vegetables, flower cabbages and pods fill the dishes with nutrients and, if you know how to prepare them well, they will allow you to create wonderful recipes full of flavor and color.

Don’t know what to have for dinner that is healthy, satiating and refreshing? Vegetables are the answer. Its richness in antioxidants, fiber, vitamins, minerals and phytonutrients, such as carotenes, make them an unbeatable source of vitality. With these recipes you will enjoy them a lot in summer and we assure you that you will not stay hungry.

VEGETABLE PAKORAS WITH GARLIC AND TURMERIC

INGREDIENTS FOR 4 PEOPLE

• 50 g chickpea flour
• 2 garlic
• 1 red onion
• 1 leek
• 1 medium zucchini
• 300 g cauliflower
• 1 bunch fresh cilantro
• half a teaspoon turmeric powder
• half a teaspoon cumin powder
• virgin olive oil
• extra
• sea salt

PREPARATION (35 MINUTES):

1. Prepare the leek by removing the greenest or fibrous leaves and wash it. Also peel the onion and finely chop both vegetables. Then cut the zucchini and cauliflower into very small cubes (brunoise type) and set aside.
2. Finely chop the fresh cilantro and the young garlic. Sift the flour in a bowl and add the sea salt, coriander, turmeric and cumin powder. Make a hole in the center of the bowl and add water little by little, while mixing, until forming a thick paste without lumps.
3. Add to the pasta all the vegetables that you had chopped and stir them until they are well integrated into the dough.
4. Put a pan on the fire with plenty of virgin olive oil and, when it is very hot, fry portions of dough with vegetables for 4-5 minutes, turning them over to make them on both sides.
5. When the pakoras are golden, remove them from the pan with a skimmer and let them drain, on absorbent paper, to remove excess oil before serving.
6. If you add a teaspoon of baking powder to the dough, they will be foamy and lighter.
7. You can serve pakoras with a yogurt sauce or, if you prefer a vegan option, with a sweet and sour chutney sauce.

VEGETARIAN CHARD FRITTATA WITH CARROT AND RICOTTA CHEESE

INGREDIENTS FOR 4 PEOPLE

• 350 g Swiss chard
• 1 carrot
• 1 onion
• 1 garlic clove
• 4 eggs
• 150 g soft ricotta cheese
• freshly grated nutmeg
• 2 tablespoons extra virgin olive oil
• 2 tablespoons freshly grated Parmesan cheese
• freshly ground white pepper
• sea salt

PREPARATION (45 MINUTES):

1. Wash the Swiss chard well and drain them. Remove the thickest and hardest part of the stalk (you can save them to make them battered or au gratin) and cut the leaves, along with the most tender part of the stalk, into pieces a finger thick.
2. Peel the onion and chop it. Peel the carrot and cut it into cubes.
3. Put a thick-bottomed casserole on the fire with a splash of olive oil. When it is hot, add the chopped onion along with the crushed garlic and turn it a few times until the onion is transparent.
4. Add the carrot and let it cook, over medium heat, for a few minutes. When the carrot is tender, add the chard, sprinkle to taste and season with the freshly grated nutmeg.
5. When the vegetables are cooked, put them in a colander so that they drain well and cool a little. Then transfer them to a bowl and add the beaten eggs along with the crumbled soft cheese. Rectify salt.
6. Pour the mixture into a baking dish greased with oil and sprinkle with the Parmesan. Place it in the preheated oven at 190 ºC and let it cook until it is well browned and consistent.
7. It will be delicious if you serve the frittata with a little caramelized onion.

VEGETABLES SAUTÉED WITH GARLIC AND GINGER WITH TEMPEH CUBES

INGREDIENTS FOR 4 PEOPLE

• 200 g tempeh
• 1 celery stick
• 100 g bobby green beans
• 150 g broccoli
• 200 g kale
• 50 g tender spinach
• 1 piece of fresh ginger
• 2 garlic cloves
• 4 chives, chopped
• 15 ml tamari
• 2 tablespoons extra virgin olive oil
• sea salt
• sesame seeds

PREPARATION (30 MINUTES):

1. Cut the tempeh into dices. Put a nonstick skillet to heat with half the oil.
2. When the oil is hot, pour the cubes of tempeh and sauté for a few minutes, over medium heat. Turn them over from time to time, until they are golden and crispy on the outside. Remove the dice from the pan and leave them on kitchen paper to absorb excess oil. Reserve them covered.
3. Finely chop the ginger and cut the spring onion. Heat the rest of the olive oil in another large pan or in a wok and sauté for a few seconds the ginger, the previously mashed garlic and the chopped spring onion.
4. Cut the celery into slices and add it to the pan along with the beans without the tips and the julienned cabbage. Add a pinch of sea salt and spin it for a few minutes.
5. Add a little water or broth and let everything cook for a few more minutes. Add the broccoli in twigs, stir the vegetables well and let them cook, with the casserole covered, for another few minutes.
6. When the vegetables are at their point add the spinach along with the tempeh, season the whole with the tamari and, finally, sprinkle with some sesame seeds to decorate at the time of serving.

CREAM OF LETTUCE AND PEAS WITH MINT

INGREDIENTS FOR 4 PEOPLE

• 1 romaine lettuce
• 300 g shelled peas
• 1.5 l vegetable broth
• 1 large onion
• 1 garlic clove
• extra virgin olive oil
• a few fresh mints leaves
• lemon rind for garnish
• 2 teaspoons poppy seeds
• pepper
• sea salt

PREPARATION (30 MINUTES):

1. Chop the lettuce and wash it well, leaving it to soak for a while with a few drops of vinegar. Then pass it to a strainer, pour a little water so that it loses the taste of vinegar and let it drain. Meanwhile, peel and cut the onion into half-moons and chop the garlic.
2. Put a saucepan on the fire and cover the bottom with a splash of oil. When it is hot adding the onion and fry it for a few minutes along with the chopped garlic. As soon as the onion begins to become transparent, pour in the broth and add the lettuce and peas. Cover the casserole and let the vegetables cook, over low heat, about 20 minutes.
3. Once done, salt and pepper, add the mint and, with an arm mixer, crush the vegetables until you get a uniform and light cream. Here, before crushing, you can remove a little of the broth to be able to add it later, and thus adjust the consistency of the cream. If you pass it through a Chinese, you will get a very fine texture and you will eliminate the skins of the peas.
4. Serve decorated with lemon rind and poppy seeds.
5. To season you can use a little miso instead of salt. In this way you will enrich it with flavor and provide it with enzymes and other valuable nutritional principles.

CURRY OF TIRABEQUES AND ASPARAGUS WITH COCONUT MILK AND BASMATI RICE

INGREDIENTS FOR 4 PEOPLE

• 300 g of tirabeques
• 300 g asparagus
• 1 large onion
• 150 g baby corn
• 350 ml coconut milk
• 1 red bell pepper
• 700 g cooked basmati rice
• 150 ml water or vegetable broth
• 1 tablespoon red curry paste
• 1 bunch chives
• 2 teaspoons apple cider vinegar
• virgin olive oil
• sea salt

PREPARATION (40 MINUTES):

1. Peel and dice the onion. Prepare the slingshots, removing the side threads, and also the asparagus, removing the most fibrous end of the base and cutting them into pieces of about 2 or 3 fingers. Clean and cut the red pepper into strips.
2. Put a thick-bottomed casserole on the fire with a splash of virgin olive oil. When hot, add the onions and let them poach for 3 or 4 minutes. When they are transparent, add the pepper and let it cook 5 minutes over medium heat.
3. Add coconut milk. Slide the curry paste into the water or vegetable broth and add it too, stirring so that it integrates well. Add the slingshots, asparagus and baby corn. Salt and let cook over low heat.
4. When the vegetables are tender, add the chopped chives and vinegar and let cook 2 more minutes. Then let the casserole rest, already out of the heat, a few minutes, and serve hot with a little basmati rice.
5. You can replace the vinegar with lemon or lime juice, or add a little brown sugar or honey to give a sweet and sour nuance to the recipe.
6. Other vegetables that are delicious in this curry recipe are zucchini, broccoli, cauliflower or leek.

WHY TAKE MORE RECIPES WITH VEGETABLES?

With spinach, chard, leeks, asparagus, lettuce, beans or slingshots, for example, we will bring to the recipes that green dye so associated with health.

In addition, greenness indicates that they are foods with a lot of chlorophyll, a pigment useful for cleaning and oxygenating the blood, and is associated with vegetables that are usually rich in magnesium, folate, vitamin C and iron.

• To take advantage of all the nutrients of the vegetables, we must treat them with care, from the moment we choose them to fill the shopping basket until we serve them at the table. Ideally, they should be organic, fresh and seasonal. In addition, once collected from the earth, they begin to lose part of their vitamins, so it is advisable to consume them as soon as possible. Planning purchases well will help us achieve this.
• We will take better advantage of nutrients if we consume them raw, such as when we add fresh spinach to a salad. They are also delicious so, uncooked, vegetables such as broccoli or cauliflower, grating or finely chopping them.
• If we steam the vegetables, we will not add fat to the vegetables and, in addition, we will prevent nutrients from dissolving in the water, as happens in boiling.

Green vegetables are also ideal for stewing on a background of onion or leek, letting it cook in the own juices that the vegetable itself releases.