Vegetarian Recipes: 3 Ways to Cook Pulses to Load Up on Protein

Want to reduce your meat consumption but don’t know where to start? Legumes are a great replacement for your daily protein intake and can be cooked into a variety of gourmet preparations! We give you some ideas.

beginning, right, dessertwe prove to the most skeptical that it is possible replaces animal proteins such as meat by ultra-tasty legumes. Whether dry, pre-cooked or even frozenis importantConsume at least twice a week!

We recently explained to you How to cook pulses perfectly, this time we share it with you 3 thoughts economic and above all to prepare recipes based on peas, all types of lenses and colored beans. So chick?

Legumes, why should they be consumed?

Ultra-proteinrich in fiber, vitamins and minerals, legumes constitute a large family of foods dietary and nutritional benefits. They are an excellent substitute for meat and have the advantage of being more affordable. Canned, frozen or dried they cook easily and available in many recipes: dahl-style for red lentils, chili for red beans, and even french fries for chickpeas!

Legumes: a complete menu from appetizer to dessert

because legumes there is lots of good stuff to bring for us taste buds and for us organizationwe present to you 3 recipe ideas for a change from traditional hummus!

1. Green lentil and butter salad as a starter

get out bad memories of boiled lentils in the cafeteriathey are to rediscover in gourmet and colorful starter !

Ingredients:

Preparation:

  1. Cook the lentils by pouring into a pot with cold water 3 times their volume. Bring to a boil, reduce heat and remove lid. to count It is cooked for 20 to 25 minutes without boiling.
  2. Boil some water and dip the eggs there for 6 minutes. When the eggs are cooked, soak them in a bowl of cold water before peeling them.
  3. In a bowl, put roasted pumpkin with lentils. add rocket and let go a drizzle of vinaigrette. Finally, put egg it was split in half.

2. White bean wok is a rich dish without vegetable proteins

Did you know? the White beans it’s beans It is most cultivated in Europeanswers environmental issues current and issues of food sovereignty ! Here it is revisited in a recipe with Asian flavors.

Ingredients:

  • 150 g of dried white beans
  • 1 teaspoon of soda
  • 300 g of button mushrooms
  • 250 g pumpkin
  • 100 g of carrots
  • A few cherry tomatoes
  • 2 onions
  • 3 cloves of garlic
  • A few sprigs of chopped parsley
  • 2 tablespoons of sunflower oil
  • 2 tablespoons of soy sauce

Preparation:

  1. For dry beans, soak them the day before in water with baking soda without lid.
  2. Drain and rinse the white beans. Cook them in a pot on low heat. with 3 times their volume of cold water during 90 minutes.
  3. In the meantimetake it off your feet mushroom, wash them and cut them into slices. Peel them off carrot and cut into small pieces. do the same with pumpkin washed without peeling.
  4. Peel the garlic and onion then finely chop them. Heat the sunflower oil in a pan and fry over medium heat until transparent.
  5. Add them mushroomthey are carrotthey are pumpkinthey are Cherry tomatoes as well as dried beans. Return high heat with soy sauce 5 minutes. Add chopped parsley.
© David JapyWok recipe with white beans and vegetables.

3. Gluten-free chocolate and pea cake!

do a sweet recipe for appeal to both young and old with legumes possible. for ultra-gourmet chocolate cake and without wheat flourplace a bet peathe effect is guaranteed!

Ingredients:

  • 400 g of canned peas
  • 2 eggs
  • 150 g 70% dark chocolate
  • 100 g of dry dates
  • 180 ml of water
  • 1 packet of baking powder
  • 20 g of butter

Preparation:

  1. Preheat the oven to 180°C.
  2. Boil some water. Add them dates and cook on low heat for approx 5 minutes. Then add the chopped chocolate and continue to cook until completely melted.
  3. In the bowl of a robotstir in dates and melted chocolate mixture. Add half of the peas and mix again. Enter them eggthe Maya and remaining peas before mixing one last time.
  4. Pour into a mold before butter and flour and cook 30 minutes.
  5. Enjoy the warm cake with a sprinkling of powdered sugar on top of or a scoop of vanilla ice cream for more deliciousness!
Gluten-free chocolate and chickpea cake recipe.
© David JapyGluten-free chocolate and chickpea cake recipe.

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