Algunos consejos para recetas vegetarianas ricas en proteínas

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En una dieta vegana es esencial reemplazar el consumo de proteínas , originalmente ofrecidas por la carne, con fuentes vegetales. Esto se debe a que son nutrientes esenciales para nuestro metabolismo y su deficiencia puede causar graves daños al cuerpo. Veamos algunas ideas sobre cómo preparar recetas veganas ricas en proteínas y sabrosas para tus comidas.

Alimentos ricos en proteínas de origen vegetal

En primer lugar, hay muchos alimentos de origen vegetal que se pueden utilizar para preparar varias opciones de recetas veganas ricas en proteínas y para contribuir a nuestra salud. Las mejores fuentes vegetales de proteínas incluyen hongos, guisantes, quinua, cereales y nueces.

En la cocina, hay muchas posibilidades de ofrecer proteínas al cuerpo sin tener que recurrir a comer carne. Por esta razón, se recomienda consultar a un nutricionista para equilibrar su dieta vegana y aprender más sobre las propiedades de los alimentos de origen vegetal.

Recetas veganas ricas en proteínas: una deliciosa ensalada mediterránea

Ingredientes (Rinde dos porciones):

  • 5 tazas de vegetales verdes (espinaca, rúcula, albahaca, etc.) (200 g)
  • 5 cucharadas de homus tahine (100 g)
  • 6 aceitunas negras cortadas en trozos grandes
  • 2 tomates medianos, cortados en dados (50 g)
  • 1 cebolla roja picada (30 g)
  • 1 pepino pequeño, cortado en trozos pequeños (20 g)
  • jugo de 1 limón (60 mL)
  • Sal, pimienta y orégano al gusto
  • 2 cucharadas de aceite de oliva (20 mL)
Mira también:   Cómo incluir las semillas en los alimentos cotidianos

Cómo hacerlo:

  1. Mezcle todos los ingredientes en un tazón o en un plato hondo.
  2. Sazone al gusto con sal, orégano, pimienta, aceite de oliva y jugo de limón.
  3. Servir la ensalada con el homus tahine encima.

Hamburguesa de lentejas con pasta homus tahine

Una opción saludable para las hamburguesas bajas en calorías. Como podemos ver, no debemos privarnos de una comida deliciosa para tener una dieta saludable.

Ingredientes para hamburguesas (Rinde cinco porciones):

  • Una taza de lentejas hervidas y escurridas (200 g)
  • Media taza de cebolla, finamente picada (20g)
  • Medio pimiento rojo, picado en trozos pequeños (15 g)
  • 2 dientes de ajo picados
  • Media taza de perejil picado (40 g)
  • Media taza de pan rallado (100 g)
  • Jugo de medio limón (70 mL)
  • Sal y pimienta al gusto para sazonar.
  • Lechuga, tomate y cebolla roja para servir la hamburguesa.
  • Pan de hamburguesa

Ingredientes para la pasta de homus tahine:

  • Media taza de homus tahine (pasta de semillas de sésamo) (80 g)
  • 1 taza de agua caliente (200 ml)
  • Jugo de 1 limón (60 mL)
  • 1 diente de ajo finamente picado
  • Sal al gusto

Cómo hacerlo:

  1. Para preparar la pasta de homus tahine , simplemente mezcle todos los ingredientes y reserve en el refrigerador para concentrar su sabor.
  2. Además, ponemos el garbanzo, la cebolla, el perejil, el limón, el ajo, la sal y la pimienta en un procesador de alimentos. Mezcle estos ingredientes hasta que la masa esté suave y consistente.
  3. Luego añadiremos las migas de pan a la mezcla para darle consistencia y mezclar los sabores.
  4. Dividimos la masa en cinco porciones iguales. Luego hacemos bolitas y las amasamos hasta que tengan la forma de un disco.
  5. En una sartén, ponemos aceite de oliva, margarina vegetal o aceite vegetal y lo ponemos a fuego medio. Añadimos las hamburguesas y cocinamos 4 minutos por cada lado.
  6. Podemos disfrutar tostando el pan mientras cocinamos las hamburguesas.
  7. Luego tomamos el pan tostado y lo rellenamos con hamburguesas, lechuga, tomate y cebolla. Podemos agregar la pasta de homus tahine dentro de la hamburguesa o servirla por separado.
  8. Como acompañamiento, puede preparar deliciosas papas al horno, papas fritas o rebanadas de calabaza a la parrilla con finas hierbas.
Mira también:   Descubre cómo preparar deliciosos platos con carnes magras

Cucos veganos con garbanzos y frijoles con guacamole

Ingredientes (para dos personas):

  • 4 tacos tortillas (150 g)
  • Media taza de frijoles horneados (100 g)
  • Media taza de garbanzos cocidos y escurridos (100 g)
  • 1 taza de guacamole (150 g)
  • 1 cebolla roja picada (30 g)
  • Medio tomate cortado en cubos pequeños (40 g)
  • 2 cucharadas de aceite de oliva (20 mL)
  • Sal y pimienta al gusto para sazonar.
  • Salsa tabasco (opcional)

Cómo hacerlo:

  1. En una sartén, agregue aceite de oliva para hacer un guiso con cebolla, tomate, frijoles y garbanzos. Sal y pimienta al gusto para sazonar.
  2. Mientras tanto, caliente las tortillas en el horno o en otra olla a fuego lento. El microondas también se puede usar para esto, pero la textura de las tortillas será crujiente en el horno.
  3. Empezamos a llenar cada tortilla con dos cucharadas de relleno vegano . No se recomienda poner demasiado relleno en las tortillas, porque será un poco difícil de comer. Ponga sólo lo suficiente.
  4. Antes de servir, agregar el guacamole y dejar que la salsa de tabasco a gusto de los invitados.

¿Cuál de estas recetas vegetarianas ricas en proteínas te ha gustado más?

4 recetas con alcachofas para incluir esta deliciosa verdura en tu dieta La alcachofa es un alimento que favorece la digestión de las grasas, es purificante y reduce el colesterol y los triglicéridos. Aquí hay 4 recetas con alcachofas. Leer más «

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