Maintaining a balanced, protein-rich vegetarian diet throughout the day can be simple and tasty when we choose nutritious and well-prepared combinations. Lunch is the perfect time to replenish energy, strengthen the body and include ingredients that make a difference in well-being. With varied vegetable options, it is possible to prepare complete dishes, full of texture and with an excellent protein supply.

Next, see 4 vegetarian and protein-rich recipes for a healthy lunch!

Ingredients

Eggplant

• 2 eggplants cut into thin slices lengthwise
• 3 tablespoons of olive oil
• Salt and ground black pepper to taste

Filling

• 1 cup of lentil tea
• 1 chopped onion
• 2 cloves of garlic, chopped
• 2 tablespoons of olive oil
• 2 cups of tomato sauce
• 1 cup of water
• 1 teaspoon smoked paprika
• 1 teaspoon of oregano
• Salt and ground black pepper to taste
• 1 bay leaf

Assembly

• 2 cups of tomato sauce
• Basil leaves to taste

Preparation mode

Eggplant

Arrange the eggplant slices on a baking tray. Brush with olive oil and season with salt and black pepper. Bake in a preheated oven at 200°C for around 20 minutes, turning halfway through, until soft and lightly golden. Book.

Filling

In a pan, add the olive oil and heat over medium heat. Add the onion and stir until it starts to brown. Add the garlic and stir for another 1 minute. Add the lentils, tomato sauce, water, smoked paprika, oregano, bay leaf and season with salt and black pepper. Cook over medium heat, stirring occasionally, until the lentils are soft and the sauce thickens. Remove the bay leaf and set aside.

Assembly

In a baking dish, spread some of the tomato sauce. Make a layer of eggplant. Spread a layer of the lentil sauce. Repeat the layers until you finish the ingredients, finishing with a layer of eggplant and tomato sauce on top. Bake in a preheated oven at 200°C for 20 to 25 minutes to brown and firm the lasagna. Remove from the oven and let rest for 10 minutes to firm up the cut. Finish with basil leaves. Serve immediately.

Ingredients

• 1 cup of tea quinoa cooked
• 2 teacups of water
• 2 cups of cooked and mashed pumpkin
• 1/2 cup oat flour
• 1 chopped onion
• 2 cloves of garlic, chopped
• 1/4 cup chopped mint
• 1/4 cup chopped parsley
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Olive oil, salt and ground black pepper to taste

Preparation mode

In a large bowl, place the quinoa and pumpkin. Add the oat flour, onion, garlic, mint, parsley, cumin, smoked paprika and olive oil. Season with salt and black pepper. Mix well until a firm, moldable dough forms. If the dough is too soft, add a little more oat flour until smooth.

With your hands lightly greased with olive oil, take portions of the dough and shape it into the traditional kibbeh shape. Distribute the kibbehs on a baking tray lined with baking paper and brush olive oil over the top. Bake in a preheated oven at 200°C for 25 to 30 minutes, turning halfway through, until golden. Serve immediately.

Ingredients

• 1 cup of quinoa tea
• 3 cups of hot vegetable broth
• 2 tablespoons of olive oil
• 1 chopped onion
• 2 cloves of garlic, chopped
• 200 g the mushroom sliced ​​shiitake
• 1/2 cup dry white wine
• 1 tablespoon nutritional yeast
• Salt and ground black pepper to taste
• 1 tablespoon chopped parsley

Preparation mode

Wash the quinoa under running water and set aside. In a pan, heat the olive oil over medium heat. Add the onion and sauté until transparent. Add the garlic and sauté for a few more seconds, stirring constantly. Add the mushroom and sauté until soft and lightly browned. Add the quinoa and stir well to coat with the seasonings.

Pour in the white wine and stir until the alcohol almost evaporates completely. Then add 1 cup of hot vegetable broth, stirring over medium heat until the liquid is almost completely absorbed. Add the rest of the vegetable broth little by little, always stirring, keeping over medium heat, until the quinoa is soft and creamy. Add the nutritional yeast, mix again and season with salt and black pepper. Finish with parsley and serve immediately.

Vegetable curry

Ingredients

• 1 cup of red lentil tea
• 1 chopped onion
• 2 cloves of garlic, chopped
• 1 piece of grated ginger
• 2 tablespoons of olive oil
• 1 carrot cut into cubes
• 1 zucchini cut into cubes
• 1 potato cut into cubes
• 1 cup broccoli florets
• 2 tablespoons curry powder
• 1 teaspoon of turmeric
• 1 teaspoon cumin powder
• 400 ml coconut milk
• 2 cups of hot water
• Salt and ground black pepper to taste
• Juice of 1/2 lemon
• Chopped cilantro to finish

Preparation mode

In a pan, heat the oil over medium heat and sauté the onion until transparent. Add the garlic and ginger and sauté for another 1 minute. Add the curry, turmeric and cumin, letting it toast for 20 seconds to release aroma. Add the carrot, potato and red lentils. Mix well to coat in the seasonings. Add the hot water and coconut milk. Season with salt and black pepper. Cook over medium heat for about 15 minutes, stirring occasionally. Add the zucchini and broccoli and cook for another 8-10 minutes, until everything is tender. Adjust the salt and finish with lemon juice and coriander. Serve immediately.