With simple preparations, sautéed or baked, and the special touch of spices and sauces you will discover different ways to eat more vegetables. You’ll love them!
Sometimes it is difficult for us to include in our diet recipes with vegetables despite their healthy potential.
It may be the case of cabbages, which we have associated with certain traditional preparations of which we have already bored, or because we do not like their flavor too much.
However, the benefits of cabbages for health make them highly recommended, and with a little creativity we can prepare very appetizing dishes, such as these cabbage rolls with rice, to which we add vegan cottage cheese to increase its satiating capacity and give a creamy texture.
A classic vegetable stew becomes a much more appetizing recipe if we combine seasonal vegetables, full of nutrients and vitamins to adapt to the climate of the season, with a different sauce: in this proposal, we prepare one with curry and mustard with which you will want to season all your dishes after trying it.
Another option is to prepare them according to Eastern traditions: in this case, we add the vegetables to a wok with tofu and soy sauce, for a very complete dish full of crunchy textures; Because vegetables are also tasted al dente!
4 TASTY AND HEALTHY RECIPES WITH VEGETABLES
MUSHROOM AND LEEK PUFF PASTRY
Ingredients (for 4 people):
- 300 g fresh mushrooms
- 250 g leeks (white part only)
- 2 garlic cloves
- 1 teaspoon apple cider vinegar
- 2 tablespoons unroasted sesame
- 1 tablespoon chopped fresh tarragon
- virgin olive oil
- half a kilo of frozen puff pastry
- flour to stretch the dough
- freshly ground black pepper and salt
Preparation (25’+30′ cooking):
- Remove the dough to thaw. In a casserole, sauté the leeks cut in julienne in oil. Clean the mushrooms, lick them and add them along with the chopped garlic. Room, aromatize with vinegar and tarragon, and cook without covering five more minutes.
- When it is done, add the pepper, drain in a strainer and let cool.
- Spread the dough well on a floured surface. Sprinkle with sesame and cut into squares. In the center of each one place a tablespoon of filling, roll them up and paint them with a little olive oil.
- In the oven at 180 ºC cook them for 20 minutes or until golden brown.
Nutritional information:
- Calories: 645
- Carbohydrates: 54 g
- Protein: 13 g
- Fat: 15 g
- Cholesterol: 152 mg
VEGETABLE PANACHÉ
Ingredients (for 4 people):
- 1 cauliflower
- 2 potatoes
- 100 g peas
- 1 zucchini
- 2 carrots
- 8 wild asparagus
- 1/2-liter vegetable broth
- olive oil
For the sauce:
- 1 small onion
- 1 tablespoon flour
- 2 tablespoons curry powder
- 1 tablespoon mustard
- 1 tablespoon lemon juice
- 2 tablespoons liquid vegetable cream
Preparation (45’+15′ cooking):
- Blanch the cauliflower in the broth for about 5 minutes. Withdraw and reserve. Cook in the same way the potatoes cut into strips and peas.
- Cut the rest of the vegetables into strips and lightly sauté them in olive oil. Add and sauté also the previous vegetables and rectify salt.
- For the sauce, sauté the chopped onion, add the flour, stir well and let cook for a couple of minutes. Add the curry and pour 1/4 liter of the broth in which you have cooked the vegetables. Add mustard, lemon juice and liquid cream.
Nutritional information:
- Calories: 258
- Carbohydrates: 33 g
- Protein: 8 g
- Fat: 8 g
- Cholesterol: 5 mg
CABBAGE ROLLS WITH RICE AND VEGETABLE COTTAGE CHEESE
Ingredients (for 4 people):
- 1 not very large cabbage
- 100 g onion
- 200 g seitan
- 200 g cooked brown rice
- 200 g vegetable cottage cheese
- olive oil
- 1 nutmeg, pepper and salt
- 1 glass of wine
Preparation (30’+25′ cooking):
- Boil cabbage without the central trunk with water and salt 10 minutes. Drain and separate the outer leaves, larger and whiter. Remove your central nerves and prepare them on a clean surface to fill them. Two or three per person are enough. Reserve the cooking broth.
- Dice the onion and sauté it in olive oil. Add the crushed seitan and leave over low heat. Add about 100 g of thinly sliced boiled cabbage, cooked brown rice, and at the end vegan cottage cheese, salt, pepper and grated nutmeg.
- Fill the cabbage leaves with that preparation and close them forming packets, with kitchen thread or scalded leek strips. In a somewhat deep casserole, cover them with a glass of white wine and the broth of the cabbage and cook in the preheated oven at 170 ºC for about 15 minutes.
VEGETABLE WOK WITH TOFU AND OLIVE OIL
Ingredients (for 4 people):
- 40 g olive oil
- 150 g smoked tofu
- 1 green pepper
- 8 fresh tirabeques
- 250 g assorted oriental mushrooms or mushrooms
- 50 g bean sprouts
- 2 spring onions (or 4 steps)
- pepper and salt
Preparation (20’+12′ cooking):
- Clean vegetables and mushrooms. Peel the spring onions and cut them into wide strips. Cut the pepper into strips and the slingshots diagonally. Cut the mushrooms into two or three pieces and cut the tofu into cubes and let it drain.
- Place a wok on the fire and, when it is somewhat hot, pour oil and sauté the vegetables in this order, without removing them: spring onion, pepper, tirabeque, mushrooms and bean sprouts.
- They must be al dente, so 2 or 3 minutes will suffice. Almost at the end add the tofu, salt and pepper and, before finishing, add a splash of olive oil.
Variants
- If you want a more oriental touch you can dress with soy sauce.
- Chives can be replaced by steps split in half.
Nutritional information:
- Calories: 150
- Carbohydrates: 6 g
- Protein: 6 g
- Fat: 12 g
- Cholesterol: 0 mg
