Maintaining a balanced eating routine at night can be simpler than it seems. Preparations with vegetable protein help with the feeling of satisfaction after meals and also provide important nutrients for the body. In addition to being versatile, these options combine flavor and lightness, making dinner more complete and enjoyable to vary the menu throughout the week.
Next, see 4 light recipes with vegetable protein for dinner!
1. Chickpea stew
Ingredients
- 2 cups of tea cooked chickpeas
- 1 tablespoon olive oil
- 1 chopped onion
- 3 cloves of garlic, chopped
- 1 teaspoon grated ginger
- 1 cup natural tomato sauce
- 1/2 cup coconut milk
- 1 teaspoon sweet paprika
- 1/2 teaspoon turmeric
- 1/2 teaspoon cumin
- Spinach leaves, chopped coriander, sliced red pepper, salt and ground black pepper to taste
- Juice of 1/2 lemon
Preparation mode
In a pan, heat the oil over medium heat and sauté the onion until transparent. Add the garlic and ginger and stir for about 1 minute. Add the tomato sauce and cook until it forms a thick sauce. Season with paprika, turmeric, cumin, salt and black pepper. Add the chickpeas and mix well to incorporate the flavors. Add the coconut milk and cook over low heat for about 10 minutes, until the broth is creamy. Add the spinach leaves and cook quickly until wilted. Finish with coriander, slices of finger pepper and a few drops of lemon before serving.
Ingredients
- 8 cabbage leaves
- 1 cup of tea cooked lentil and drained
- 2 teacups of water
- 1 grated carrot
- 1/2 grated zucchini
- 1/2 chopped onion
- 1 clove of crushed garlic
- 1 tablespoon of olive oil
- 1/2 cup tomato sauce
- Salt and ground black pepper to taste
- Chopped sauce to finish
Preparation mode
In a pan, boil the water over medium heat and add the cabbage leaves for a few seconds just to soften. Drain and reserve. In a frying pan, heat the oil over medium heat and sauté the onion until transparent. Add the garlic and mix for a few seconds. Add the carrot and zucchini. Cook over medium heat until the vegetables are soft. Add the lentils and mix well. Season with salt and black pepper. Distribute the filling over the cabbage leaves and roll up to form cigars. Place the cigars in a pan, cover with tomato sauce and cook over low heat for a few minutes until heated through. Finish with parsley and serve immediately.
Ingredients
- 1 cup of quinoa tea
- 2 teacups of water
- 1 cup of tea black beans cooked and drained
- 1/2 cup cooked green corn
- 1/4 chopped red onion
- 1 tablespoon of olive oil
- Juice of 1/2 lemon
- Salt and ground black pepper to taste
- Coriander leaves to finish
Preparation mode
Wash the quinoa under running water and place in a pan with 2 cups of water. Cook over medium heat, with the pan half covered, until the grains are soft and the water dries up. Set aside until warm. In a frying pan, heat the olive oil over medium heat and sauté the red onion until lightly browned. Add the green corn and mix for a few minutes. In a large bowl, place the cooked quinoa, black beans and sautéed green corn. Mix well until the ingredients are incorporated. Season with lemon juice, salt and black pepper. Mix again to distribute the flavors. Finish with coriander leaves and serve immediately.
Ingredients
Massa
- 1 cup of oat flour
- 1 cup whole wheat flour
- 3 tablespoons of olive oil
- 1/4 cup of water
- 1 teaspoon of salt
Filling
- 250 g the tofu firm
- 1 leek cut into slices
- 1/2 chopped onion
- 1 clove of crushed garlic
- 1 tablespoon of olive oil
- 1/4 cup vegetable milk
- 1 tablespoon nutritional yeast
- Salt and ground black pepper to taste
- Chopped parsley to finish
Preparation mode
Massa
In a bowl, mix the oat flour, whole wheat flour and salt. Add the olive oil and mix until it forms a moist crumb. Add the water little by little and mix until a homogeneous dough forms. Cover the bottom and sides of a mold with a removable bottom with the dough and set aside.
Filling
In a frying pan, heat the oil over medium heat and sauté the onion until transparent. Add the garlic and mix for a few seconds. Add the leek and cook until soft. Set aside until warm. Place the tofu, plant-based milk and nutritional yeast in a blender. Beat until it forms a smooth cream. Season with salt and black pepper. Mix the sautéed leeks into the tofu cream until well combined. Spread the filling over the dough and bake in a preheated oven at 180°C for approximately 35 minutes, until the surface is firm and lightly golden. Finish with parsley and serve immediately.