Receita da Semana: 10 Pratos vegetarianos

Caro leitor,

voltamos para mais uma receita da semana, desta vez para complementar o último artigo 

Vale a pena ser “veggie”?

Vale sim, mas primeiro alguns alertas!

Uma receita vegetariana não é necessariamente saudável, tal como qualquer outra, pode conter excesso de gordura ou gorduras pouco saudáveis, excesso de sal, de aditivos ou produtos processados, como alheira de soja. Portanto, um croquete de soja ou uma pizza de vegetais não deixam de ter as suas desvantagens. Podemos questionar: “mas são melhores do que as versões comuns”?  Diríamos que são igualmente más e que ambas devem ser ingeridas com moderação.

Vamos ver um exemplo prático:

Cordon Bleu Vegetariano Bio

Ingredientes - Agua, Pão ralado*(farinha de trigo*, sal, levedura, açafrão da India*), Grãos de soja*, Queijo*(leite), Cebola*, Oleo de girassol*, Clara de ovo em po*, Farinha de trigo*, Glúten de trigo*, Óleo de colza*, Especiarias*, Açúcar*, Amido de batata*, Mostarda*, Amido de milho*, sal, Espessante: goma de guar, Tomate concentrado*, Caldo de vegetais*(contem aipo). Contem Trigo, Ovos, Aipo, Soja, Mostarda, Leite.

Assim sendo, contém várias farinhas refinadas (pão ralado, farinha de trigo, amido de batata), várias gorduras (óleo de girassol e de colza), açúcar e excesso de sal ( próprio sal+caldo de vegetais). Parece-lhe saudável?

A nossa preocupação deve ir sempre no sentido da saúde. Não nos devemos guiar pelo “nome bonito” que vem no rótulo, nem pelas designações “bio/ vegetariano/ light/ artesanal/ forno de lenha”… tem mesmo de analisar a lista de ingredientes, esta nunca engana. Se disser “açúcar, óleo, gordura” ou tiver demasiados E’s, com certeza que não será a melhor escolha.

Espiralizador

Como este exemplo existem imensos: croquetes, rissois, salsichas, alheiras, almondegas, salgadinhos, fiambres, tudo vegetariano! Todos altamente processados e caros! Esqueça estas opções. Não são boas para a saúde nem para controlar o peso.

Vamos aprender a fazer as nossas próprias refeições vegetarianas, apenas com ingredientes frescos, que venham da terra!

O que tem de fazer para organizar as suas refeições vegetarianas saudáveis? Vamos por passos:
  • Libertar espaço no seu frigorifico para alimentos frescos e congelados!
  • Ir às compras pelo menos 1 vez/semana, uma vez que os alimentos frescos são facilmente perecíveis (não têm E's).
  • Comprar frasquinhos isolantes para colocar alimentos secos, como passas, sementes, granulado de soja, quinoa, feijões, lentilhas.
  • Obter espaço na despensa para alimentos em conserva, como cogumelos, milho, ervilha, rebentos de feijão, grão... Garanta que os únicos ingredientes são água e sal, para além do alimento a conservar.
  • Comprar utensílios para cortar os vegetais em formas diferentes, como o espiralizador e uma wok com tampa para cozinhar os alimentos no seu próprio vapor.
  • Conhecer melhor as proteínas vegetais: Granulado de soja, tofu e seitan. Vendem-se em todas as grandes superfícies e lojas dietéticas.

Agora que tem tudo preparado vamos às 10 deliciosas receitas:

Preparation: 25 minutes | Cooking time: 1h and 10 minutes

Nutritional information:  Calories: 386 Kcal /Protein: 14 g/ Fats: 24 g/ Carbohydrates: 30 g/ Sugars: 9 g 

Ingredients (6pax)

Illustrative picture
  • 225g of lentils
  • 850 ml of water
  • 2 cloves of garlic, crushed
  • 3 eggplants
  • 200 ml of oil
  • 2 onions, chopped
  • 4 tomatoes, chopped
  • 2 teaspoons of cumin seeds
  • 1 tsp cinnamon powder
  • 2 tablespoons of spicy curry paste
  • 1 teaspoon of chilli pepper, chopped
  • 2 tablespoons of mint, chopped
  • salt
  • chili
  • Natural yoghurt and mint sprigs to serve

Preparation

– Rinse the lentils under cold running water. Drain and place in a pan with water and garlic. Cover and bake for about 30 minutes.

– Boil the eggplants in a pan of boiling water for 5 minutes. Drain and then immerse them in cold water for 5 minutes. Drain again, cut the eggplants in half lengthwise and remove most of the flesh and set aside, leaving a 1 cm thick margin to form a shell.

– Place the eggplant shells in a shallowly greased baking dish, brush with a little oil and sprinkle with salt and pepper. Bake in a preheated oven at 190°C for about 10 minutes. Meanwhile, heat half of the remaining oil in a skillet, add the onions and tomatoes and cook over a low heat for 5 minutes. Cut the pulp of the reserved eggplant, add to the skillet with the spices and cook slowly for 5 minutes. Season with salt.

– Add the lentils, most of the remaining oil, reserving a little for later, and the mint. Pour the mixture into the eggplant shells. Drizzle with the remaining oil and bake for 15 minutes in the oven. Serve the  stuffed aubergines  hot or cold, with a spoonful of plain yogurt and sprigs of mint on top.

Serve them with a mixed salad and/or 3 tablespoons of rice with pine nuts and raisins .

Source: vegetarian recipes.net

Preparation: 15 minutes | Cooking time: 20 minutes

Nutritional information:  Calories: 494 Kcal / Proteins: 9 g / Fats: 35 g / Carbohydrates: 38 g / Sugars: 2 g

Ingredients (4 pax)

illustrative picture
  • 500 g of filo dough
  • 125 g of oil
  • 1 tablespoon of hazelnut oil
  • 25 g of pine nuts
  • 350 g of mixed mushrooms such as whites, chestnut (crimini), oyster mushrooms and shiitake
  • 2 teaspoons of parsley, chopped
  • 225g of fresh goat cheese
  • salt
  • chili
  • Parsley feet, to garnish
  • Lettuce, tomato, cucumber and shallot, to serve

Preparation

– Cut the filo dough sheets into 10 cm squares and use them to coat four individual pie shapes, brushing each layer of dough with oil. Line the shapes with aluminum foil or parchment paper and place dry beans on top. Place in a preheated oven, at about 200°C, for 6 minutes, until lightly browned.

– Take the tartlets out of the oven and carefully remove the aluminum or vegetable paper and dried beans. Reduce oven temperature to 180°C.

– Place the remaining olive oil in a pan with the hazelnut oil and cook the pine nuts over a low heat until golden. Remove them with a skimmer and drain them on absorbent paper.

– Add the mushrooms to the pan and cook them over a low heat, stirring frequently, for about 5 minutes. Add the chopped parsley and season to taste with salt and pepper.

– Pour a quarter of the goat cheese into the base of each pie. Divide the mushrooms evenly between them and spread the pine nuts on top.

– Return the  mushroom tarts to the  oven for five minutes to heat them up and garnish them with parsley stalks. Serve with lettuce, tomato, cucumber and shallots, or with a  grilled salad .

Source:  vegetarian recipes.net

Preparation: 15 minutes | Cooking time: 10 minutes

Nutritional information:  Calories: 447 Kcal /Protein: 22 g /Fats: 23 g /Carbohydrates: 41 g /Sugars: 1 g

Ingredients (6pax)

  • 3 tablespoons of oil
    Illustrative picture
  • 1 tablespoon of lemon juice
  • 1 tablespoon of tomato pulp
  • 1 tablespoon of malt vinegar
  • 1 tablespoon chives, chopped
  • 175 g of young green beans
  • 400 g of canned soybeans, washed and drained
  • 400 g of canned red beans, washed and drained
  • 2 tomatoes, chopped
  • 4 shallots, chopped
  • 125 g of diced feta cheese
  • salt
  • chili

Preparation

– Place the oil, lemon juice, tomato pulp, malt vinegar and chopped chives in a large bowl and beat until smooth. Reserve.

– Boil the green beans in boiling water with little salt for 4-5 minutes until tender. Drain, cool it under cold running water and then drain again. Dry with absorbent paper.

– Add the green beans, soybeans and red beans to the sauce, stirring everything.

– Add the tomatoes, shallots and feta cheese to the bean mixture, stirring gently so that everything is well involved in the sauce. Season with salt and pepper.

– Arrange the mixed green salad leaves on 6 serving plates. Place  three-bean salad  on plates and garnish with chopped chives. This vegetarian salad is delicious with  naan bread .

Source:  vegetarian recipes.net

Preparation: 2h and 15 minutes | Cooking time: 10 minutes

Nutritional information: Calories: 192 Kcal / Proteins: 11 g / Fats: 16 g / Carbohydrates: 1 g / Sugars: 1 g

Illustrative picture

Ingredients (4 pax)

  • 1 lemon
  • 1 clove of garlic, crushed
  • 4 tablespoons of oil
  • 4 tablespoons of white wine vinegar
  • 1 tablespoon of chopped herbs such as rosemary, parsley and thyme
  • 300g of smoked tofu
  • 350 g of mushrooms
  • salt
  • chili
  • Aromatic herbs, to garnish
  • green leaves for salad
  • Cherry tomatoes, cut in half

Preparation

– Grate the lemon rind finely and squeeze the juice.

– Add the garlic, oil, vinegar and chopped herbs and lemon juice, mixing well. Season to taste with salt and pepper.

– Cut the tofu into large pieces with a sharp knife. Skewer the pieces, alternating with the mushrooms.

– Place the kebabs in a flat dish and drizzle with the marinade. Cover and refrigerate for about 1.5 hours, turning the kebabs every now and then.

– Cook the kebabs on a not too hot grill, brushing them frequently with the marinade and turning them several times for about 6 minutes until they are well done and browned.

– Transfer to warm serving plates, garnish with fresh herbs and serve  smoked tofu and mushroom kebabs  with a   green veggie salad and cherry tomatoes.

Source:  vegetarian recipes.net

Preparation: 15 minutes | Cooking time: 25 minutes

Nutritional information:   Calories: 287 Kcal / Proteins: 23 g / Fats: 12 g / Carbohydrates: 8 g / Sugars: 8 g

Ingredients (4 pax)

Illustrative picture
  • 500 g of spinach small leaves
  • 2 tablespoons of water
  • 4 eggs, separated
  • Powdered Nutmeg Teaspoon
  • salt
  • chili
  • 300 ml of homemade tomato sauce, to serve

Filling

  • 175 g of broccoli blossoms
  • 25 g of parmesan cheese, freshly grated
  • 175 g of mozzarella cheese, grated

Preparation

– Wash the spinach and place it, still wet, in a large pan. Add the water. Cover with an airtight lid and cook over a high heat for 4-5 minutes until they decrease in volume and become soft. Drain completely, squeezing out excess water. Finely chop and dry.

– Mix the spinach with the egg yolks, seasoning, and the nutmeg. Beat the egg whites until they are snowy but not stiff and fold them in the spinach mixture.

– Grease and line a 32 x 23 cm shallow pan. Spread the mixture over the shape and smooth the surface. Place in a preheated oven at 220°C for about 15 minutes, until firm to the touch and golden.

– Meanwhile, cook the broccoli in boiling water with little salt for about 5 minutes until tender. Drain and keep them warm.

– Sprinkle Parmesan cheese on a sheet of parchment paper. Unmold the dough onto top of it and remove the parchment paper that is lining the form. Sprinkle with mozzarella and top with broccoli.

– Take one end of the paper and roll the spinach base into a roll. Heat tomato sauce and place on warm serving plates. Cut the  spinach and broccoli pie  into slices and place on top of the tomato sauce. If served in a main meal, you can also accompany it with delicious roasted vegetables .

Source:  vegetarian recipes.net

Preparation: 35 minutes | Cooking time: 15 minutes

Nutritional information:   Calories: 195 Kcal /Protein: 8 g /Fats: 2 g /Carbohydrates: 40 g/ Sugars: 15 g

Ingredients (6pax)

  • 175 g of couscous
  • 1 handful of shallots, finely chopped
    Illustrative picture
  • 1 small green pepper, seedless and chopped
  • 1 piece of 10 cm cucumber, chopped
  • 175 g of canned chickpeas, drained and washed
  • 1/3 generous cup of raisins
  • 2 oranges
  • salt
  • chili
  • Mint sprigs to garnish
  • Lettuce leaves to serve

Salad dressing

  • grated peel of 1 orange
  • 1 tablespoon of fresh mint, chopped
  • 150 ml of natural yoghurt

Preparation

– Place the couscous in a bowl and cover with boiling water. Let it soak for 15 minutes for the beans to swell, then gently stir them with a fork to separate them.

– Add the shallots, green peppers, cucumbers, chickpeas and raisins to the couscous, stirring until everything is fine. Season well with salt and pepper.

– To make the sauce, place the grated orange rind, mint and yoghurt in a bowl and mix until smooth. Pour over the couscous mixture and mix well.

– Using a sharp serrated knife, remove the peel and pits from the oranges. Cut the pulp into wedges, removing all membranes.

– Arrange the lettuce leaves on 4 serving plates. Divide the couscous mixture over the plates and place the orange segments on top. Garnish  Moroccan salad  with sprigs of fresh mint and serve.

Source:  vegetarian recipes.net

Preparation: 15 minutes | Cooking time: 1h and 5 minutes

Nutritional information:  Calories: 115 Kcal / Proteins: 6 g / Fats: 4 g / Carbohydrates: 15 g / Sugars: 4 g

Ingredients (6pax)

  • 400 g of white beans, drained
    Illustrative picture
  • 1 tablespoon of oil
  • 3 cloves of garlic, crushed
  • 425 ml of vegetable broth
  • 1 bay leaf
  • 2 sprigs of oregano
  • 1 tablespoon of tomato concentrate
  • 1 lemon juice
  • 1 small red onion, chopped
  • 10 black olives, pitted, cut in half
  • salt
  • chili

Preparation

– Place the white beans in a large heat-proof casserole.

– Add the oil and crushed garlic and cook over a moderate heat, stirring occasionally, for about 5 minutes, until the garlic starts to gain color.

– Add the stock, bay leaf, oregano, tomato concentrate, lemon juice and red onion, cover and cook for about 1 hour until the sauce thickens.

– Add the olives, then season with salt and pepper and serve the  beans Greek style , you can also add fresh tomato cubes for a relatively more refreshing result. Greek beans are a fantastic accompaniment to  grilled recipes .

Source:  vegetarian recipes.net

Preparation: 10 minutes | Cooking time: 10 minutes

Nutritional information:  Calories: 162 Kcal / Proteins: 2 g / Fats: 11 g / Carbohydrates: 15 g / Sugars: 6 g

Ingredients (4 pax)

  • 200 g of canned or frozen corn
    Illustrative picture
  • 1 teaspoon of powdered cumin
  • 1 teaspoon of garlic, crushed
  • 1 teaspoon of powdered coriander
  • 1 teaspoon of salt
  • 2 fresh green chillies
  • 1 medium onion, finely chopped
  • 3 tablespoons unsalted butter
  • 4 red chillies, crushed
  • 1/2 teaspoon of lemon juice
  • Fresh coriander leaves

Preparation

– Thaw or drain the corn, if canned, and set aside.

– Place the ground cumin, garlic, powdered coriander, salt, 1 fresh green chilli and onion in a mortar or shredder and grind until it forms a smooth paste.

– Heat the butter in a large skillet. Add the onion and spice mixture to the skillet and cook over medium heat, stirring occasionally, for 5-7 minutes.

– Add the crushed red chillies to the skillet mixture and stir to combine.

– Add the corn and sauté for another 2 minutes.

– Add the remaining green chilli pepper, lemon juice and fresh coriander leaves to the skillet, stirring occasionally, until everything is incorporated.

– Transfer the spiced corn mixture to a warm serving plate. Garnish with fresh coriander and serve hot with an  Indian omelet .

Source:  vegetarian recipes.net

Preparation: 40 minutes | Cooking time: 30 minutes

Nutritional information:  Calories: 360 Kcal /Proteins: 9 g /Fats: 16 g /Carbohydrates: 50 g / Sugars: 17 g

Ingredients (4 pax)

  • 4 medium aubergines
    illustrative picture
  • salt
  • 175 g of bulgur wheat
  • 300 ml of boiling water
  • 3 tablespoons of oil
  • 2 cloves of garlic, crushed
  • 2 tablespoons of pine nuts
  • 1/2 teaspoon turmeric
  • 1 tablespoon of chili powder
  • 2 celery stalks, chopped
  • 4 shallots, chopped
  • 1 carrot, grated
  • 50 g white mushrooms, chopped
  • 2 tablespoons of raisins
  • 2 tablespoons of coriander, chopped
  • green salad, serve me

preparation

– Cut the eggplants in half lengthwise and remove the pulp with a teaspoon. Chop the pulp and set aside. Scrub the inside of the eggplants with a little salt and leave for 20 minutes.

– In the meantime, place the bulgur wheat in a bowl and pour the boiling water over it. Leave it for 20 minutes until the water is completely absorbed.

– Heat the oil in a skillet. Add the garlic, pine nuts, turmeric, chilli powder, celery, shallots, carrots, mushrooms and raisins and cook for 2-3 minutes.

– Add the reserved eggplant pulp and cook for another 2-3 minutes. Add the chopped coriander, mixing well.

– Remove the pan from the heat and add the bulgur wheat. Rinse the eggplant skins under cold water and dry them with absorbent paper.

– Spoon the bulgur filling into the eggplants and place on a baking sheet to brown. Add a little boiling water and cook in a preheated oven at 180°C for 15-20 minutes until steaming. Remove from oven and serve hot with a green salad.

Source:  vegetarian recipes.net

Preparation: 15 minutes | Cooking time: 20 minutes

Nutritional information:  Calories: 217 Kcal /Protein: 6 g /Fats: 16 g /Carbohydrates: 12 g /Sugars: 6 g

Ingredients (4 pax)

  • 2 large carrots
    Illustrative picture
  • 1 large zucchini
  • 1 small onion
  • 60 g feta cheese
  • 25 g of oatmeal
  • 1/2 teaspoon of cumin seeds
  • 1/2 teaspoon of poppy seeds
  • 1 teaspoon of medium spicy curry powder
  • 1 tablespoon of fresh, chopped parsley
  • 1 beaten egg
  • 50g of oil
  • Salt and pepper
  • Herb sprigs to garnish

Preparation

– Grate the carrots, zucchini, onion and feta cheese coarsely or grind everything in a shredder.

– Mix the flour, cumin and poppy seeds, curry powder and parsley in a large bowl. Season to taste with salt and pepper.

– Incorporate the carrot mixture into the seasoned flour, stirring until it binds well. Add beaten egg.

– Heat the oil in a large, heavy-bottomed skillet. Place heaped tablespoons of the carrot mixture into the skillet, flattening them slightly with the back of the spoon. Saute for 2 minutes on each side until crispy and golden. Drain on absorbent paper and keep them warm until all the mixture is used up.

– Serve immediately, garnished with sprigs of fresh herbs.

Source:  vegetarian recipes.net

These were the 10 recipes we chose to introduce you to vegetarian cooking. You can find many more on the vegetariana.net recipes site