50 delicious and satisfying vegetarian lunch recipes E-Book

Алексей Сабадырь

• Herausgeber: tredition
• Kategorie: Lebensstil
• Sprache: Englisch

Seitenzahl: 62

Veröffentlichungsjahr: 2024

Beschreibung

This unique collection of recipes offers varied, inspiring and easy-to-prepare dishes for vegetarians and anyone looking to add variety to their diet. The author presents a wide selection of delicious and delicious recipes that will satisfy every taste and preference. In the book you will find dishes suitable for any time of year, different cultures and kitchen traditions. The book also contains helpful tips for creating balanced vegetarian meals, as well as recommendations for nutrient substitutions. This is the perfect guide for those who want to enjoy delicious and varied vegetarian cuisine.

Leseprobe

Contents

Cover

Quinoa and Black Bean Salad with Lime and Cilantro Vinaigrette

Roasted Vegetable Roll with Hummus and Spinach

Tomato and Mozzarella Panini with Pesto Sauce

Greek Salad with Chickpeas and Olives

Lentil Soup with Crispy Whole Grain Bread

Classic Caprese Salad with Balsamic Glaze

Quesadillas made from a mixture of beans and corn

Quiche with spinach and feta

Vegan Falafel with Tahini Sauce in Pita Bread

Fried tofu with broccoli and cashews

Stuffed Bell Peppers with Quinoa and Vegetables

Grilled portobello mushroom burger with avocado

Creamy Mushroom and Spinach Pasta

Mango and black bean salad with citrus sauce

Spicy Black Bean and Sweet Potato Burritos

Zucchini and Corn Fritters with Yogurt Sauce

Ratatouille with Crispy French Bread

Chickpea salad with curry, cucumbers and tomatoes

Eggplant with Parmesan and Garnish

Baked Sweet Potatoes with Black Beans and Salsa

Vegan sushi rolls with avocado and cucumber

Pumpkin and Coconut Soup:

Stuffed tomatoes with quinoa and herbs

Salad with Peanut Noodles, Tofu, and Mixed Vegetables

Mediterranean Stuffed Bell Peppers

Roasted Cauliflower and Chickpea Tacos

Pizza with Spinach and Artichokes on a Whole Grain Crust

Sandwich with cucumber, avocado and hummus on whole grain bread

Vietnamese spring rolls with tofu and vermicelli

Sweet Potato and Black Bean Hash

Sweet Potatoes Stuffed with Black Beans and Quinoa

Teriyaki tofu and vegetable skewers

Spicy Lentil and Vegetable Stew

Falafel salad with tahini sauce

Pesto pasta with cherry tomatoes and pine nuts

Black Bean and Corn Stuffed Bell Peppers

Stir-Fried Vegetables with Tofu and Brown Rice Recipe

Grilled Vegetable Hummus Wrap

Cauliflower and chickpea curry

Bell peppers stuffed with quinoa and black beans

Avocado and Black Bean Salad Recipe

Vegan Bolognese with Spaghetti Recipe

Sandwich with smashed chickpea salad

Lentil and Vegetable Curry Recipe

Fried rice with vegetables and tofu

Soba Noodle Salad with Edamame and Sesame Dressing

Black Bean and Sweet Potato Enchiladas

Roasted Vegetable Quinoa Bowl with Tahini Sauce

Tofu and Vegetable Kebabs with Quinoa

Frittata with spinach and mushrooms

50 delicious and satisfying vegetarian lunch recipes

Cover

Quinoa and Black Bean Salad with Lime and Cilantro Vinaigrette

Frittata with spinach and mushrooms

50 delicious and satisfying vegetarian lunch recipes

Cover

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Quinoa and Black Bean Salad with Lime and Cilantro Vinaigrette

Ingredients:

For the salad:

1 cup quinoa

2 cups water

1 can black beans, drained and rinsed

1 red bell pepper, diced

1/2 red onion, diced

1 cup cherry tomatoes, halved

1/4 cup fresh cilantro, chopped

1 avocado, diced

Salt and pepper to taste

For the vinaigrette:

1/4 cup fresh lime juice

1/4 cup olive oil

2 tablespoons fresh cilantro, chopped

1 teaspoon honey

1/2 teaspoon cumin

Salt and pepper to taste

Instructions:

Start by cooking the quinoa. Rinse the quinoa under cold water. In a medium saucepan, bring the quinoa and water to a boil. Reduce heat to low, cover, and simmer for 15 minutes, or until the quinoa is cooked and the water has been absorbed. Fluff the quinoa with a fork and let it cool to room temperature. In a large bowl, combine the cooked quinoa, black beans, red bell pepper, red onion, cherry tomatoes, and cilantro. Toss to combine.

In a small bowl, whisk together the lime juice, olive oil, cilantro, honey, cumin, and salt and pepper.

Pour the vinaigrette over the quinoa and black bean mixture and toss to coat. Gently fold in the diced avocado.

Season the salad with salt and pepper to taste.

Serve the salad immediately, or cover and refrigerate for at least 30 minutes to let the flavors meld.

Roasted Vegetable Roll with Hummus and Spinach

Ingredients:

1 medium eggplant, thinly sliced

1 large red bell pepper, thinly sliced

1 large yellow bell pepper, thinly sliced

1 large zucchini, thinly sliced

1 large red onion, thinly sliced

3 tablespoons olive oil

Salt and black pepper, to taste

1 cup hummus

1 cup fresh spinach leaves

4 large flour tortillas

1/4 cup crumbled feta cheese (optional)

1/4 cup chopped fresh parsley (optional)

Balsamic glaze for drizzling (optional)

Instructions:

Preheat the oven to 400°F (200°C).

In a large bowl, toss the sliced eggplant, bell peppers, zucchini, and red onion with the olive oil, salt, and black pepper until well coated.

Spread the vegetables out in a single layer on a baking sheet and roast in the preheated oven for 20-25 minutes, or until they are tender and slightly browned. Once the vegetables are roasted, remove them from the oven and allow them to cool slightly.

Warm the flour tortillas in a dry skillet over medium heat for 1-2 minutes on each side, or until they are soft and pliable.

Spread a generous layer of hummus onto each tortilla, leaving a 1-inch border around the edges.

Arrange a handful of fresh spinach leaves on top of the hummus on each tortilla. Place a portion of the roasted vegetables on top of the spinach leaves on each tortilla.

If desired, sprinkle a tablespoon of crumbled feta cheese and a sprinkle of chopped fresh parsley over the vegetables on each tortilla.

Drizzle a small amount of balsamic glaze over the vegetables on each tortilla, if desired.

Fold the sides of each tortilla towards the center, then roll the tortillas up tightly to enclose the filling.

Slice each rolled tortilla in half on the diagonal and serve immediately.

This recipe can easily be customized to include your favorite roasted vegetables, such as mushrooms, asparagus, or cherry tomatoes. Feel free to experiment with different types of hummus and add-ons such as olives or sun-dried tomatoes for added flavor.

Tomato and Mozzarella Panini with Pesto Sauce

Ingredients:

4 slices of sourdough bread

2 large tomatoes, sliced

1 cup of mozzarella cheese, sliced

½ cup of basil pesto

2 tablespoons of olive oil

1 garlic clove, minced

Salt and pepper to taste

Instructions:

Preheat your panini press or sandwich press.

In a small bowl, mix together the olive oil and minced garlic. Brush one side of each slice of sourdough bread with the garlic-infused olive oil.

On the opposite side of each slice of bread, spread a generous amount of basil pesto.

Place a layer of sliced tomatoes on top of the pesto on 2 of the slices of bread. Arrange the mozzarella cheese slices on top of the tomatoes.

Season the cheese with salt and pepper to taste.

Place the remaining slices of bread on top of the cheese, pesto side down, to form sandwiches.

Once the panini press is hot, place the sandwiches inside and cook for 4-6 minutes, or until the bread is golden brown and the cheese is melted.