2 VEGAN DISH OPTIONS FOR DINNER 

Is there a difference between vegan and vegetarian? Veganism has conquered more and more adherents to the lifestyle. If it consists of the total withdrawal of food and any animal products from consumption, such as utensils and clothing, for example. Vegan food, or vegetarian food can be very tasty if it is made creatively and exploring the myriad of foods from the vegetable group. The food Vegetarian food e vegan are actually the same when it comes to food consumption .

Here are 2 vegan recipes to make at dinner time with lentils and quinoa, which are excellent sources of vegetarian protein.

VEGAN LENTIL CAKE 

Lentil is a legume, a beautiful vegan source of protein with 9g every 100g. It is also rich in iron, zinc and biotin. It helps control cholesterol, improves blood flow and strengthens the immune system. In addition to the cake, it can be used to make vegan burgers and other recipes for its versatility. 

Ingredients:

  • 250g of well-cooked lentils in water and salt 
  • 50g of chopped Brazil nuts 
  • 4 tablespoons of homemade tomato sauce 
  • 1 grated carrot
  • 1 grated zucchini
  • 100g quinoa in fine flakes
  • 100g of sunflower seed 
  • 2 tablespoons of sesame
  • 2 tablespoons of coconut
  • 2 tablespoons of extra virgin olive oil
  • Saffron or curry to taste
  • 1 dessert spoon of grated ginger
  • Green smell to taste
  • 1 pinch of cinnamon
  • 1 pinch of pepperoni pepper 
  • 1 teaspoon of sweet paprika
  • ½ chopped onion
  • 1 teaspoon salt 
  • 1 coffee spoon of ground cumin 

LENTIL BENEFITS

Lentil is a legume, a beautiful vegan source of protein with 9g every 100g. It is also rich in iron, zinc and biotin. It helps control cholesterol, improves blood flow and strengthens the immune system. In addition to the cake, it can be used to make vegan burgers and other recipes for its versatility. 

Method of preparation :

Preheat the oven to 180°.

Mix all ingredients very well. Grease the pan, sprinkle with sesame and add the mixture. Bake for 30 min covered with aluminum. Remove the aluminum and leave another 10 min.

QUINOA VEGAN BURGER

  • 1 sweet potato
  • 1 tablespoon of linseed gel
  • ½ onion
  • 3 tablespoons of quinoa seed
  • 1 lemon squeezed
  • 1 tablespoon of dried basil
  • 1 clove of garlic
  • 1 dessert spoon of sea salt
  • 1 teaspoon of black pepper 

BENEFITS OF QUINOA

Another versatile option is the quinoa cereal, which has even more protein than the legume lentil, being 14g for every 100g. In addition to protein, it is rich in calcium, iron and has a good amount of omega 3 and B vitamins. It can be used for other vegetarian recipes like vegan salad or vegan pancake.

Method of preparation :

Cook the sweet potato until tender, remove the skin, mash and set aside.

Cook the quinoa and leave it in Ponto Al dente, drain and set aside.

Mix all the ingredients .

Shape onto medium rim and bake in a preheated oven at 180° for 15 minutes.

WHY BE A VEGAN?

  • It's more sustainable
  • Prevents cancer
  • Prevents degenerative diseases
  • Decreases allergies
  • Improves bowel function
  • Increases average life expectancy 

HOW TO BE A HEALTHY VEGAN?

Just removing the meat does not mean that your vegan diet will be good. Important combinations of amino acids, carbohydrates, and fats are needed for metabolism to attend. As with any diet, have nutritional guidance until you are able to make your own choices. When we talk about veganism, nutritional education is more than necessary to prevent, for example, the lack of vitamin B12 that is mainly related to neurological and anemia. Line up what you need and reap the benefits of that lifestyle.

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