Although the world of vegetables is very varied, it is not difficult to fall into monotony and always cook the same. We present some different dishes.
Do you have the feeling that your diet is starting to get boring? Despite the number of options offered by vegetables, lack of time or an excess of comfort can lead us to cook the same dish over and over again.
We have 4 suggestions for you to incorporate some novelties to your daily menu: an intense salad of lemon artichokes; a crispy roast of baked fennel and artichoke; a tasty and surprising salad of spinach, mushrooms and sautéed pear; or corn tortillas stuffed with avocado to travel with the palate.
LEMON ARTICHOKE SALAD
Ingredients (for 4 people):
- 8 artichokes
- 2 red or purple onions
- 3 lemons
- 1 tablespoon fresh parsley
- 2 tablespoons cider vinegar
- 1 tablespoon whole wheat sugar
- 3 tablespoons virgin olive oil
- 1 tablespoon pickled capers
- sea salt
Preparation (10′ + 18′ cooking):
- Clean the artichokes by cutting the outer leaves and tips, cut them to quarters and drizzle with lemon. Scald them 3 minutes with water, salt and the juice of a lemon. Remove and let drain.
- Heat oil in a saucepan and sauté the onions, cut into rings, until transparent. Add the artichokes, vinegar and the juice of another lemon. Add water to cover the vegetable, salt, and let it simmer for 12 more minutes.
- Remove the vegetables, turn up the heat, add sugar and let the cooking juice reduce. Add the capers and parsley and let cool. Then serve the artichokes, drizzled with the dressing.
Nutritional values:
- Calories: 269
- Protein: 8 g
- Carbohydrates: 40 g
- Fat: 8 g
- Cholesterol: 0 mg
FENNEL AND ARTICHOKE TOAST
Ingredients (for 4 people):
- 4 slices of spelt bread
- 2 layers fennel bulb
- 6 clean artichokes
- 1 dried tomato, in oil
- 8 tablespoons creamy vegan cheese
- 5 tablespoons extra virgin olive oil
Preparation (15’+10′ cooking):
- Heat oven to 175 °C. Crush the dried tomato with the oil and spread the slices of spelt bread with this chopped. Cut the fennel and artichokes into very thin slices. Spread them over the dried tomato and cover with the cheese.
- Bake the toast until the cheese melts and begins to gratin slightly.
- Serve with a salad of endive or leafy greens.
Variant:
Fennel can be replaced by zucchini, pumpkin, mushrooms or an onion, caramelized or poached with honey and sherry vinegar.
A few slices of tofu provide almost a complete meal, because of the good combination of carbohydrates (spelt) and protein (soy).
Nutritional values:
- Calories: 413
- Carbohydrates: 37 g
- Protein:17g
- Fat: 10 g
- Cholesterol: 28mg
SPINACH, MUSHROOM AND SAUTÉED PEAR SALAD
Ingredients (for 4 people):
- 50 g tender spinach leaves
- 150 g seasonal mushrooms
- 2 pears, cut into eighths
- Half a tender stalk of celery
- 2 tablespoons pine nuts or walnuts
- 4 slices vegan curl cheese
- 100 g raisins
- 4 tablespoons olive oil
- 2 tablespoons Modena vinegar
- 1 glass of sweet wine
- freshly ground black pepper and salt
Preparation (25’+15′ cooking):
- Wash the spinach and, if they are large, remove the stem and chop them. Wash and chop the celery. Clean the mushrooms and, if necessary, cut them into quarters. In the meantime, let the raisins soak in the sweet wine.
- Brown the pine nuts in the pan. Heat half of the oil, sauté the mushrooms ten minutes over high heat, salt and pepper and add the rest of the oil and vinegar. Bring it to a boil and set aside. Brown the pears on both sides in the same pan.
- Drain the raisins and embed them in the cheese slices. Assemble the salad with the spinach, celery and mushrooms, and on top the pears, cheese and pine nuts. Serve warm.
Nutritional values:
- Calories: 492
- Carbohydrates: 34 g
- Protein: 14 g
- Fat: 35 g
- Cholesterol: 28 mg
CORN TORTILLAS STUFFED WITH AVOCADO
Ingredients (for 4 people):
- 4 Mexican corn tortillas
- 2 red salad tomatoes
- 2 avocados
- half a red onion
- 100 g assorted lettuce leaves
- 12 walnuts already peeled
- 8 tablespoons vegan cheese sauce
- The juice of a lemon
- freshly ground white pepper and salt
Preparation (15′):
- Wash the tomatoes and cut them into eighths. Wash the lettuce and after drying it well chop it.
- Open the avocado lengthwise in half and remove the pit. Chop the pulp into regular pieces and drizzle it with the lemon juice. Peel and cut the onion into very thin slices.
- Open a tortilla on each plate and spread over a little lettuce, a few pieces of tomato, avocado, some onion slices and some chopped nuts. Salt and pepper to taste and serve accompanied with the sauce arranged in a separate sauce, so that each dinner is served to their liking.
Nutritional values:
- Calories: 430
- Carbohydrates: 21 g
- Protein:15 g
- Fat: 32 g
- Cholesterol: 22 mg
