The consumption of grains is essential for those looking to gain muscle mass, as they are rich sources of complex carbohydrates, vegetable proteins and fiber. Foods such as lentils, peas, beans and chickpeas provide energy gradually, ensuring readiness for intense training and helping with muscle recovery.

So, check out 8 delicious grain recipes for you to include in your diet and increase hypertrophy!

Ingredients

• 2 cups of tea black-eyed peas baked
• 2 tablespoons of olive oil
• 1 chopped onion
• 3 cloves of garlic, chopped
• 1 carrot cut into small cubes
• 1 red pepper cut into cubes
• 1 stalk of chopped celery
• 2 tablespoons of tomato paste
• 1 teaspoon smoked paprika
• 1/2 teaspoon cumin
• Chopped parsley, salt and ground black pepper to taste
• 4 cups of vegetable broth

Preparation mode

In a pan, heat the oil over medium heat and sauté the onion until transparent. Add the garlic and cook for about 1 minute. Add the carrot, celery and paprika. Sauté for approximately 5 minutes, stirring occasionally. Add the tomato paste, paprika and cumin, mixing well to incorporate the seasonings. Add the black-eyed peas and pour in the vegetable broth. Season with salt and black pepper and cook over medium heat for about 15 to 20 minutes, until the vegetables are soft and the broth is slightly thickened. Serve with the parsley.

2 Pea gnocchi

Ingredients

• 1 1/2 cups fresh cooked peas
• 1 cup of tea potato cooked and mashed
• 1/2 cup of wheat flour
• 2 tablespoons cornstarch
• 2 tablespoons olive oil
• 1 pinch of salt
• Ground black pepper and nutmeg powder to taste
• Water for cooking
• Olive oil for sautéing the gnocchi

Preparation mode

Blend the peas in a food processor or blender until they form a smooth puree. In a large bowl, mix the pea puree, potato, olive oil, salt and seasoning. Mix well until smooth. Gradually add the wheat flour and starch, mixing until it forms a firm dough that does not stick to your hands. Divide the dough into portions, make rolls and cut into small gnocchi pieces.

Over medium heat, boil water with a little salt in a large pan. When it is bubbling, add the gnocchi little by little. They will be ready when they rise to the surface. Remove with a slotted spoon and set aside. In a frying pan, heat a drizzle of olive oil over medium heat and add the gnocchi. Saute until golden. Serve then.

3. Lentil risotto

Ingredients

• 1 cup of tea lentil cooked and drained
• 1 cup of arborio rice tea
• 1 onion peeled and chopped
• 2 garlic cloves, peeled and chopped
• 1 peeled and grated carrot
• 1/2 cup dry white wine
• 1 l of quente legume broth
• Salt, ground black pepper, chopped parsley and olive oil to taste
• Water for cooking

Preparation mode

In a pan, heat the olive oil over medium heat and sauté the onion, garlic and carrot until soft. Add the arborio rice and sauté for 3 minutes. Add the white wine and stir until it evaporates. Add the vegetable broth, one ladle at a time, stirring constantly until the rice softens. Stir the lentils into the risotto and continue adding the broth until the rice is fully cooked. Season with salt and black pepper. Finish with parsley and serve immediately.

4. White bean salad

Ingredients

• 200 g of white beans
• 1 red onion peeled and chopped
• 1 red pepper, seeded and chopped
• 1 tomato seedless and chopped
• 1 tablespoon lemon juice
• Salt, olive oil and chopped parsley to taste
• Water

Preparation mode

In a container, soak the white beans in water for 8 hours. Then, wash under running water, drain and place in a pressure cooker. Cover with water and cook over medium heat for 10 minutes after starting pressure. Turn off the heat, wait for the pressure to release, open the pan carefully, discard the water and wait for it to cool. Transfer the grains to a container, add the red onion, pepper and tomato and mix well. Season with salt, olive oil and lemon juice. Finish by sprinkling with parsley and serve immediately.

5. Lentil burger

Ingredients

• 1 cup of lentil tea
• 1/2 cup of rolled oats
• 1 onion peeled and chopped
• 2 garlic cloves, peeled and chopped
• 1 peeled and grated carrot
• 2 tablespoons of flour linseed
• 1 teaspoon smoked paprika
• 1 teaspoon cumin powder
• Salt, olive oil and ground black pepper to taste
• Water

Preparation mode

In a pan, cover the lentils with water and cook over medium heat until soft. Drain and reserve. In a frying pan, sauté the onion, garlic and carrot until soft. In the processor, place the lentils, oats, sautéed, flaxseed flour and seasonings. Process until you obtain a homogeneous mixture. Using your hands, shape the dough into hamburgers. Grease a frying pan with olive oil, place over medium heat and grill the burgers until golden. Serve then.

6. Roasted chickpea cupcake

Ingredients

• 2 cups cooked and drained chickpeas
• 1 clove of garlic
• 1 tablespoon of olive oil
• 1/2 cup of tea oatmeal
• Salt, ground black pepper and chopped parsley to taste

Preparation mode

Place the chickpeas in the processor and blend with the garlic, olive oil, parsley, salt and black pepper until it forms a homogeneous paste. Add the oat flour and mix until the dough is firm enough to shape. Form small balls, place on a baking tray lined with baking paper and place in a preheated oven at 200°C for around 20 minutes, turning halfway through to ensure even browning. Serve then.

7. Oat and walnut muffin

Ingredients

• 1 cup of rolled oats
• 1/2 cup of tea nuts bites
• 1/2 cup oat flour
• 2 eggs
• 1/2 cup of milk
• 1 tablespoon of honey
• 1 teaspoon of baking powder
• 1 teaspoon of cinnamon powder
• 1 tablespoon coconut oil
• Oat flakes to decorate

Preparation mode

In a bowl, mix the rolled oats, oat flour, walnuts, baking powder and cinnamon. In another bowl, mix the eggs, milk, honey and coconut oil until smooth. Afterwards, mix the liquid ingredients with the dry ingredients until a homogeneous dough is formed. Pour the batter into silicone muffin cups. Sprinkle with rolled oats. Bake in a preheated oven at 180°C for 20 to 25 minutes or until golden. Wait for it to cool and then serve.

Ingredients

• 1 cup cooked and drained chickpeas
• 1 l of homemade vegetable broth
• 1/2 chopped onion
• 1 clove of minced garlic
• 150 g desalted cod, cooked and shredded
• 1 cup of spinach leaves
• 1 tablespoon of olive oil
• 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 browned. Add the chickpeas and sauté for a few minutes. Add the vegetable broth and cook for about 10 minutes to incorporate the flavors. Add the cod and cook for 3 to 5 minutes. Then add the spinach and cook just until wilted. Season with salt and black pepper and serve immediately.