Including vegetables in your eating routine is a simple and practical way to make your menu more varied, light and nutritious. Present in different colors, textures and flavors, they adapt easily to different preparations without requiring much complexity in the kitchen. In addition to being versatile, they are important sources of fiber, vitamins, minerals and antioxidant compounds, which contribute to the proper functioning of the body.

Next, check out 5 easy and nutritious vegetable recipes for lunch!

Ingredients

• 2 courgettes
• 300 g of ground beef
• 1/2 chopped onion
• 2 cloves of garlic, chopped
• 1/2 red pepper, seeded and chopped
• 1 seedless and chopped tomato
• 1 tablespoon of olive oil
• 1 tablespoon chopped green chilli
• 100 g grated mozzarella cheese
• Salt and ground black pepper to taste
• Basil leaves to decorate

Preparation mode

Cut the zucchini in half lengthwise and remove part of the pulp with the help of a spoon, forming a cavity. Reserve the pulp and chop it. In a pan, heat the oil over medium heat and sauté the onion and garlic until golden. Add the ground meat and cook until the liquid dries up and lightly browns. Add the tomato, red pepper and zucchini pulp and sauté for another 3 minutes. Mix well and season with salt and black pepper. Cook for another 2 minutes and finish with the green smell.

Arrange the zucchini halves on a baking tray and fill with the mixture. Cover with grated mozzarella and bake in a preheated oven at 200°C for about 25 minutes, or until the zucchini are soft and the cheese is golden. Remove from the oven, decorate with basil leaves and serve immediately.

Ingredients

• 10 potatoes peeled and cut into slices
• 1 teaspoon of salt
• 1 sliced ​​leek
• 1 red onion peeled and sliced
• 2 teaspoons of rosemary
• 1 teaspoon ground black pepper
• 1 clove of garlic, peeled and crushed
• Olive oil and chopped parsley to taste
• Water for cooking

Preparation mode

Place the potatoes in a pan, cover with water and add salt. Place over medium heat and cook for 10 minutes. Remove from heat and discard the water. In a frying pan, add the olive oil and place over medium heat to heat. Add the leek and red onion and sauté until wilted. Turn off the heat and set aside.

Grease a baking tray with olive oil and rub the garlic over the surface. Arrange the potatoes in the baking dish, place the leek and red onion on top and sprinkle with rosemary and black pepper. Drizzle with olive oil and place in a preheated oven at 180°C for 30 minutes. Remove from the oven and sprinkle with parsley. Serve then.

3. Beetroot salad

Ingredients

• 2 beets cut into cubes
• 1/2 sliced ​​red onion
• 1/4 cup chopped coriander
• Juice of 1 lemon
• 2 tablespoons of olive oil
• 1 tablespoon of apple cider vinegar
• 1 tablespoon toasted sunflower seeds
• Salt and ground black pepper to taste
• Water

Preparation mode

In a pan, place the beets and cover with water. Place over medium heat and cook until soft but not falling apart. Drain the water and wait for it to cool. In a salad bowl, arrange the beetroot, red onion and coriander. In a small bowl, whisk together lemon juice, olive oil, apple cider vinegar, salt, and black pepper until smooth. Drizzle the salad with the dressing and mix gently. Finish with toasted sunflower seeds and serve immediately.

Ingredients

• 2 eggs
• 1/2 cup of tea leaves spinach bites
• 6 cherry tomatoes cut in half
• 1/2 cup crumbled ricotta
• 1 teaspoon of olive oil
• 1 tablespoon chopped parsley
• Salt and ground black pepper to taste

Preparation mode

In a container, beat the eggs with salt and black pepper until smooth. Add the spinach and mix well. Heat a frying pan greased with olive oil over medium heat. Pour in the egg mixture and cook until the base is firm and lightly golden. Distribute the cherry tomatoes and ricotta over one half of the omelet. Fold the other half over the filling and cook for another 2 minutes, until the ingredients are heated through. Transfer to a plate, top with chopped parsley and serve immediately.

Ingredients

• 300 g of breast chicken cut into cubes
• 1 carrot cut into cubes
• 1/2 zucchini cut into cubes
• 1/2 chopped red pepper
• 1/2 chopped yellow pepper
• 1/2 sliced ​​onion
• 2 cloves of garlic, chopped
• 2 tablespoons of olive oil
• Juice of 1/2 lemon
• 1 teaspoon sweet paprika
• 1/2 teaspoon turmeric
• Salt, chopped coriander and ground black pepper to taste

Preparation mode

In a container, season the chicken with salt, black pepper, sweet paprika, turmeric and lemon juice. Mix well and let it rest for a few minutes to absorb the flavor. In a large frying pan, heat the oil over medium heat and brown the onion and garlic. Add the seasoned chicken and cook until well browned on the outside and fully cooked on the inside.

Add the carrot and sauté for a few minutes. Then add the zucchini and peppers, mixing until the vegetables are tender but still slightly crunchy. Add the coriander and serve immediately.