The search for a more balanced diet has driven the consumption of ingredients of plant origin, especially those rich in protein. In addition to expanding the variety of the menu, foods such as tofu, lentils, chickpeas and soy protein provide important nutrients and can be incorporated into practical everyday recipes.

Below, check out 5 recipes rich in vegetable protein for the week!

Ingredients

• 2 eggplants cut into thick slices
• 2 cups of tea chickpea cooked and drained
• 1 chopped onion
• 4 cloves of garlic, chopped
• 2 cups of homemade tomato sauce
• 2 ripe tomatoes, chopped
• 1 tablespoon tomato paste
• 1 red pepper cut into strips
• 1 teaspoon smoked paprika
• 1 teaspoon cumin powder
• 1/2 teaspoon turmeric
• 1/2 teaspoon cinnamon
• Olive oil, salt and black pepper to taste
• 1/2 cup of water
• Mint and chopped parsley to finish

Preparation mode

In a bowl, season the eggplant slices with salt and let them rest for about 20 minutes. Dry with paper towel and grill in a non-stick frying pan with a drizzle of olive oil, over medium heat, until golden on both sides. Book. In a large pan, heat the oil over medium heat and sauté the onion until transparent. Add the garlic and cook for another 1 minute. Add the paprika, tomatoes, tomato paste, paprika, cumin, turmeric and cinnamon. Saute for about 5 minutes.

Add the tomato sauce, water and cook until it forms a thick sauce. Add the chickpeas and mix gently. Arrange the eggplant slices over the sauce, cover the pan and cook over low heat for approximately 10 minutes. Finish with mint leaves and parsley. Serve immediately.

2. Soy protein roll

Ingredients

Massa

• 2 cups of tea soy protein textured babe
• 1 cup of hot water
• 1 onion peeled and chopped
• 2 garlic cloves, peeled and chopped
• 1/2 cup oat flour
• 2 tablespoons crushed golden flaxseed
• 6 tablespoons of water
• 2 tablespoons chopped green chilli
• 1 tablespoon olive oil
• Salt and ground black pepper to taste

Filling and assembly

• 1 peeled and grated carrot
• 1 cup chopped spinach
• 1/2 cup drained green corn
• 1 tablespoon olive oil
• 2 tablespoons tomato sauce
• Oil for greasing

Preparation mode

Massa

In a container, mix the golden flaxseed with 6 tablespoons of water and let it rest until it forms a gel. Meanwhile, hydrate the soy protein in 1 cup of hot water for 15 minutes. Drain well and squeeze to remove excess liquid. In a container, place the hydrated soy protein, onion, garlic, oat flour, linseed gel, green chilli, olive oil, salt and black pepper. Mix until you obtain a firm and homogeneous dough. Book.

Filling and assembly

In a frying pan, heat the olive oil over medium heat and sauté the carrot, spinach and corn for 3 minutes. Turn off the heat and set aside. On a sheet of baking paper, roll out the dough into a rectangular shape approximately 1 centimeter thick. Distribute the filling over the surface and, with the help of paper, roll it up to form a roulade. Transfer to a baking tray greased with olive oil, brush with tomato sauce and bake in a preheated oven at 200°C until golden. Remove from the oven and wait a few minutes to set. Serve immediately.

3. Black Bean Chili

Ingredients

• 2 cups of tea black beans baked
• 1 onion peeled and chopped
• 2 garlic cloves, peeled and chopped
• 1 seedless and chopped tomato
• 1/2 red pepper, seeded and chopped
• 1 tablespoon tomato sauce
• 1 teaspoon smoked paprika
• 1 teaspoon cumin powder
• 1 tablespoon olive oil
• Chopped coriander, salt and ground black pepper to taste

Preparation mode

In a pan, heat the olive oil over medium heat and sauté the onion and garlic until lightly golden. Add the tomatoes, paprika and tomato sauce and cook for 5 minutes. Add the smoked paprika, cumin, black beans, salt and black pepper. Mix and cook over low heat for 15 minutes. Turn off the heat and finish with the coriander. Serve immediately.

4. Tofu hideaway

Ingredients

Mashed potatoes

• 1 kg of potatoes, peeled and cut into pieces
• 3 tablespoons olive oil
• 1/2 cup of unsweetened vegetable drink
• 1 teaspoon of salt
• Ground black pepper to taste
• Water

Filling

• 400 g the tofu firme kneaded
• 1 onion peeled and chopped
• 2 garlic cloves, peeled and chopped
• 1 peeled and grated carrot
• 1 seedless and chopped tomato
• 1/2 cup fresh peas
• 2 tablespoons tomato sauce
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon turmeric powder
• 2 tablespoons chopped green chilli
• Salt and ground black pepper to taste
• Oil for greasing

Preparation mode

Puree

In a pan, over medium heat, cook the potatoes in water with a little salt until they are soft. Turn off the heat, drain and mash while still hot until it forms a smooth puree. Add the olive oil, vegetable drink and black pepper, mixing until you get a creamy texture. Book.

Filling and assembly

In a frying pan, heat the olive oil over medium heat and sauté the onion until transparent. Add the garlic and sauté quickly. Add the carrot and tomato and cook until they wilt. Combine the tofu, smoked paprika, turmeric, tomato sauce and peas and mix to combine. Season with salt and black pepper. Finish with the green scent.

In a refractory greased with olive oil, spread all the tofu filling on the bottom and cover with the mashed potatoes. Bake in a preheated oven at 200°C until the surface is lightly golden. Serve while still hot.

Ingredients

• 1 cup of tea lentil
• 1 sliced ​​leek
• 1 onion peeled and chopped
• 2 garlic cloves, peeled and chopped
• 2 tablespoons olive oil
• 4 cups of hot vegetable broth
• 1/2 cup vegetable cream
• Salt and ground black pepper to taste

Preparation mode

Under running water, wash the lentils well and place in a pan. Cover with the hot vegetable broth and cook over medium heat for 25 minutes, stirring occasionally, until the grains are soft but not falling apart. Meanwhile, in a pan, heat the olive oil over medium heat and sauté the onion until transparent. Add the garlic and leeks and sauté for 5 minutes, stirring until the ingredients are soft.

When the lentils are cooked and still have a little broth, add the sautéed leeks to the pan. Mix and cook for another 5 minutes to incorporate the flavors. Season with salt and black pepper. Turn off the heat and add the cream. Stir until smooth. Serve immediately.