When we talk about slow cooking, images of stews and stews that precede a good night’s sleep always come to mind. Dishes that we grew up with and which were usually not absent on Sundays when paella was not playing, when it was time to eat at home: full stew, fabada, Asturian, stewed potatoes with meat… Inconvenient? That while we certainly enjoyed all of them when we were much younger, now food preferences may have changed. Is there a vegetarian in the room? And of course, those spoon dishes, which contained meat in their ingredients, do not seem so attractive to us anymore or we always try to look for them in their vegetarian version.
Problem? Nobody! vegetarian cuisine It’s not just tofu and salads, either has the ability to prepare elaborate dishes that, as the grandmothers say, “bring the dead back to life.” how about a nice stew? plant-based? More and more people follow a vegetarian diet. In Spain it is estimated at approx 9% of the population is vegetarian. And although it may seem like a modest figure, in fact our country is in the ranking of the 10 most vegetarian countries in the world.
Thinking of starting a vegetarian diet? Or have you been following this type of diet for years? In any case, we want to offer these 21 healthy vegetarian recipes which will not only help you with your diet realfooder:they are also perfect for breaking out of monotony; you won’t even imagine all that some lentils can do. Among them are several vegetable stews most comforting. And if you’re not a vegetarian, it won’t hurt to expand your repertoire. Can you think of a better Sunday plan than one of these dishes: Couch, Blanket and Sleep?
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Moroccan stewed pumpkin, chickpeas and lentils
A mix of cumin, turmeric, cinnamon, and cayenne gives this stew a unique flavor, while chickpeas and lentils provide protein. Definitely a dish to enjoy.
For one serving. 431 calories, 6g fat (3g saturated), 78g carbs, 11g sugars, 28g fiber, 27.4g protein.
Fry half an onion, two cloves of garlic and half a zucchini in a pot with sesame oil. When they are browned, add one cup of water, 1 tablespoon of soy sauce, 1 tablespoon of Korean hot pepper paste (optional) and boil. Then add the rice noodles and fried tofu.
Steamed peas with vegetables
Finely chop the cabbage, pepper, garlic, onion and sweet potato and fry in a pan until golden brown and soft. Add turmeric, salt and paprika. Then mash the mixture and serve with fried chickpeas.
For one serving. 487 calories, 21g fat, 53g carbs.
It is enough to fry half an onion, a couple of cloves of garlic and half a red pepper in oil. Then add beans, vegetable broth and season to taste. Let it cook for 15 minutes and fill the dish with boiled egg.
Vegetable name with edamame hummus
To make hummus, boil 300 grams of edamame for 5 minutes, cool and remove the skin. Put them in a glass with 1 clove of garlic, 90 grams of tahini, lime juice, 100 ml of vegetable broth and 5 grams of ground cumin. We mix all the ingredients until we get a homogeneous mass.
Next, cook 30 grams of baby carrots and 30 grams of bimi. Chop 30 grams of cucumber and 20 grams of radish. Then, for the enchilada purple onions, make a julienne layer and vacuum pack it with a pinch of salt, sugar, a cup of wine vinegar, the juice of one lime and refrigerate for 24 hours. Then fry the heura and vegetables in sesame oil.
Finally, take an iceberg lettuce leaf, place a tablespoon of edamame hummus in the center, and place the roast on top. At the end, decorate the onion enchilada and add a few drops of soy sauce mixed with miso.
Wild rice with mushroom soup
Mushrooms are the meat of the plant world and they do not disappoint in this soup, it is a creamy and hearty dish.
For one serving. 345 calories, 3 g fat (1.5 g saturated), 61.5 g carbs, 9.5 g sugar, 483 mg sodium, 7 g fiber, 17 g protein.
The classic dish can be served with a layer of quinoa or rice. For an extra dose of protein, you can add a hard-boiled egg.
For one serving. 127 calories, 5g fat (0g saturated), 23g carbs, 9g sugars, 368mg sodium, 10g fiber, 5g protein.
Potato stew with carrots
Fry half an onion, half a leek and three cloves of garlic in a pot. Add three sliced carrots, then add vegetable broth and add two mashed potatoes. Add salt, pepper, pepper and bay leaf and let it cook over low heat.
Eggplant with coconut curry
Are you looking for a special dish? These eggplants with coconut curry will not leave you indifferent. They have the most characteristic taste and texture.
For one serving. 321 calories, 24 g fat (10 g sat), 27 g carb, 16 g sugar, 127 mg sodium, 5 g fiber, 6 g protein
Vegan Tofu with Tikka Masala
With healthy, richest and also cheap ingredients. This dish has it all, and the best. You can keep it for more days as it has a long shelf life.
For one serving. 303 calories, 11.5g fat (5.5g saturated), 36g carbs, 13g sugars, 237mg sodium, 8.5g fiber, 15g protein.
All the taco flavors come together in this dish. Lentils provide the protein to the dish, and you can always opt for some crunchy tortillas as a garnish.
For one serving. 458 calories, 5g fat (2g saturated), 88g carbs, 11g blueberries. 536 mg sodium, 20 g fiber, 37.5 g protein.
Sweet potato with curry and rice
Cut the sweet potatoes into cubes and cook for 10 minutes. Then cook it with garlic, onion, coconut milk, red curry and soy sauce. Give it a touch of coriander and ginger and accompany the mixture with rice.
Lentils over Spaghetti Squash
This is a high-fiber dish, with lentils as a source of protein and pumpkin providing a filling effect.
For one serving. 358 calories, 3 g fat, 69.5 g carbs, 12 g sugar, 312 mg sodium, 14 g fiber, 16 g protein.
Red lentils with sweet potato and curry sauce
This is really a base dish, perfect for keeping in the fridge and reheating when needed. It doesn’t lose flavor or texture.
per serving354 calories, 4 g fat (3 g saturated), 66 g carbs, 17 g sugar, 229 mg sodium, 11 g fiber, 17 g protein.
Pumpkin porridge with oats
This dish is always better the next day, make it at night and you have a perfect breakfast the next morning.
For one serving. 315 calories, 7g fat (1g saturated), 45g carbs, 12g sugars, 200mg sodium, 12g fiber, 8.5g protein.
Carrot puree with rosemary
A healthier alternative to mashed potatoes is carrots, the perfect accompaniment to all your meals.
For one serving. 245 calories, 14 g fat (7 g saturated), 29 g carbs, 9 g fat, 213 mg sodium, 7 g fiber, 3 g protein.
Veggie Burrito Bowl
Vegetarian burrito lovers, congratulations! Chipotle is very filling, and you can add guacamole if you like.
For one serving. 389 calories, 3g fat (0.5g saturated), 80.5g carbs, 5.5g sugars, 216mg sodium, 8.5g fiber, 12g protein.
Jalapeno and White Bean Soup
Do you like spicy food? Vegetable bean soup is a plant-based source of the fiber and protein you need.
per serving330 calories, 10.5g fat (4.5g saturated), 48g carbs, 6g sugars, 710mg sodium, 10.5g fiber, 18.5g protein.
Spinach and mozzarella frittata
The perfect frittata for breakfast, lunch, dinner…
For one serving. 139 fat, 8 g fat (1 g saturated), 4 g carbs, 2 g sugar, 169 mg sodium, 1 g fiber, 12 g protein.
Thai Pumpkin and Lentil Soup
It is the perfect combination of sweet and salty, its ingredients are the most nutritious and this dish is rich in fiber.
per serving377 calories, 14.2g fat, 55.4g carbs, 12.8g sugars, 15.7g fiber, 10.5g protein.
A perfect snack for the cold, a mix of seeds and nuts rich in healthy fats provides energy for the whole day.
For one serving. 129 calories, 9.1g fat (3g saturated), 12.5g carbs, 9.5g sugars, 2.5mg sodium, 1.3g fiber, 2.2g protein.
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