Lentils: 4 wonderful vegetarian recipe

By decision of the General Assembly of the United Nations declared 2016 the international year of "honoring fasole-legumes", to whom it belongs and lentils. I think should respond to this message with recipes for delicious and nutritious vegan dishes with lentils.





It is no secret that for many of us the concept of "vegan meal" is associated with not quite the usual ingredients designed to compensate for the taste and nutritional characteristics of animal food. Selected for you four lentil recipes, in my opinion, there is nothing really "vegan" — no soy, no seitan, no nutritional yeast, no gluten. In addition, the proposed options and more budget-friendly compared to meat analogs.

All four recipes are markedly different in taste dishes, but they share something in common.All meals contain a sufficient amount of complete protein to replace meat in the diet meals.

Who might be interested in these recipes?

• vegans and vegetarians
• the category of people who observe religious fasting
• those seeking to increase the consumption of protein foods of plant origin (also source the required dietary fiber and valuable nutrients, including antioxidants), which is important for successful for weight control.
• the category of people who follow a gluten-free and dairy-free diet, avoiding eggs
• anyone who wants to include in the diet of more vegetables are a source of health and energy.

The meals offered are not only useful, but tasty in its own way elegant. And therefore can take a worthy place on your holiday table. To improve the digestibility of the lentils, is not superfluous, like other fasole-legume, soak it before cooking for a few hours.

Sepanski pie without meat

Traditional English shepherd's pie vegan in the performance retains the same appearance, but has new interesting flavors. Cook and bake in one large pan.

Yield: 8 servings

Ingredients:

• 4 large potatoes (about 1 kg)
• ⅓ — ½ Cup of milk in the diet (vegan: rice, hazelnut, etc.)
• salt to taste
• 1 tbsp olive oil
• 1 large onion, chopped
• 4 garlic cloves, finely chopped
• 225 g fresh mushrooms, sliced finely
• 3½ cups cooked lentils + a little bit of water left over after cooking
• 2 tbsp red wine
• 2 tbsp soy sauce (for the BG diet to use a sauce without gluten or eliminate completely)
• 1 fresh rosemary sprig, broken in half
• ½ Tsp dried oregano
• ½ Tsp dried Basil
• ½ Tsp dry parsley
• ½ Tsp garlic powder
• ½ Tsp dry thyme
• ground black pepper, to taste
• 3 tbsp corn starch
• approximately 300 g of leaves of spinach or arugula (can be frozen)
• 1 Cup bread crumbs (BG diet to use gluten-free bread), not necessarily

Preparation:Boil the potatoes like you would normally cook for mashed potatoes. Heat the milk, add in the cooked potatoes and mash until homogenous. If necessary, add more milk. Season with salt to taste. (You can use leftover cooked before puree). When cooking potatoes, you can do vegetables. In a deep frying pan-pan (it then can bake cake) heat the olive oil, put chopped onion and cook on medium heat for 5-7 minutes. Add garlic and mushrooms and cook, stirring constantly until tender onions and mushrooms. Put in a saucepan the lentils, add a little water or left over after cooking liquid, bring to a boil. Pour the wine and soy sauce, put all the spices, stir and simmer for another 5 minutes. Separately dissolve the starch in a little water and stir into the vegetable mass in the pan. Add the spinach (in parts) and cook until then, until it all will flounder. Catch rosemary sprigs. To turn on the oven at 200º C (400º F). If the cake is to be baked in a different form (or forms for the pie), then grease it (them) with fat and sprinkle bread crumbs. Spread lentil mass and to hoist on top of nice mashed potatoes. If the dish is cooked in the same pan, then the bread crumbs can be put on a lenticular mass or skip this step. Bake in the oven for 30-35 minutes until light brown. Let stand for 5-10 minutes. Serve portions. For people who want to lose weight, this meal can be more useful if you use it immediately, but the next day, without pre-heating.

Vegetable casserole with lentils and cerealsa Good option for a protein-rich Breakfast!

In this recipe super-cereal quinoa (quinoa) is a complete protein source, which puts it in the same category with the products of animal origin according to the set of amino acids. Slightly nutty taste of the pudding is created through the quinoa and almonds.





Yield: about 5 servings

Ingredients:

• ¾ Cup red lentils
• 2 ½ cups of water
• ½ Cup quinoa
• 1 Cup water
• 1 tbsp olive oil
• 1 onion, chopped
• 1 carrot, finely chopped
• 1 Cup of mushrooms, chopped into slices
• 1 bell pepper, finely chopped
• 2 tsp curry powder
• ½ Cup almonds, chopped
• 2 eggs or equivalent amount of substitute (Chia seed or ground flax)*
• ¾ Cup of quick cooking oatmeal (or ½ Cup oat bran)
• 1 Cup fresh parsley or cilantro, chopped
• salt and pepper to taste

*To replace one egg you need 1 tablespoon ground Flaxseed or Chia seed and 3 tbsp hot water (respectively for the two proportions multiplied by two). Mix, allow to stand for 10 minutes, stirring occasionally, until lightly thickened. Water does not drain!





Preparation:In a saucepan with 2½ cups of water put the lentils and water to the boil. Reduce the heat and simmer until lentils soften, about 25 minutes. With ready-made lentil drain excess water. Leave to stand for a time. While cooking lentils, in another small saucepan put the quinoa and pour 1 Cup of water. Bring to a boil on the stove. Reduce the heat to low and cook until cereal has absorbed all of the water – about 10 minutes. In frying pan heat on medium heat oil, add onions, carrots and mushrooms and saute 5 minutes until vegetables soften. Add pepper and curry powder and continue braising for another 4 minutes. Set oven heat at 175º C (350 F). Prepare the egg substitute Chia seed or flax. 2 tbsp ground Flaxseed or Chia seed mixed with 3 tbsp hot water, let stand for 10 minutes, stirring occasionally, until lightly thickened. Water does not drain! In a large bowl put the lentils, quinoa, vegetables, oatmeal, nuts, parsley (or cilantro), salt and pepper. Mix thoroughly. Put the mixture in the form 12х22 see the size of Compacted and smooth surface. Bake the casserole at 175º C (350 F) for 45-50 minutes or until until they acquire a crisp texture and slightly browned. Give 10 minutes to cool, cut into portions and serve. Lentil casserole with quinoa and vegetables

A perfect dish for the cold season. Autumn-winter vegetables combining with the "classics" — lentil-and-grain mixture. As the first choice of grits offers all the same super-helpful quinoa, but it can be replaced with millet or oatmeal, or oat bran. Special aromatic note of comfort gives the casserole a good combination of spices and ketchup sauce. Three in one — a wealth of flavor, health benefits and comfort of a pleasant saturation in one pack!

Yield: 8 servings

Ingredients:

• 3 cups of cooked red lentils before (welded 1-1/2 Cup uncooked and 3 cups of water)
• 3 cups mashed sweet potato (previously steamed or baked), can be replaced with pumpkin
• 3 cups cooked grains quinoa (prepared from 1 Cup uncooked grits and 2 cups of water or broth)
• 1 medium onion, chopped
• 3 cloves garlic, chopped (or 2 tsp garlic powder)
• ½ Cup cabbage Kale (Cali), finely chopped
• ¼ Cup parsley, finely chopped
• 1 tbsp olive oil
• ½ Tsp ground black pepper
• ½ Tsp ground cumin
• ½ Tsp ground paprika
• a little Cayenne pepper or more to taste
• 1 tsp chili powder (not hot)
• 1 tsp mixture of Italian herbs or thyme

For the glaze:

• ½ Cup ketchup of good quality (for the BG diet need gluten-free)
• 1 tbsp maple syrup (optional, can be deleted)
• 1 tsp soy sauce of good quality (preferably salted, for the BG diet use one that complies with dietary restrictions or eliminate completely)
• 1 tsp ground cumin
• a touch of ground hot pepper or sauce

Preparation:Bake the day before or boil a couple sweet potatoes (or pumpkin) in sufficient quantity to obtain 3 cups of puree out of it. At the same time, cook the lentils from 1-1/2 Cup uncooked and 3 cups of water. Takes about 20-30 minutes. Simultaneously cook the quinoa (1 Cup raw grits in 2 cups water). After 40 minutes all ingredients should be ready for cooking casseroles. Give them to cool a little before mixing. Set oven heat at 175º C (350 F). In a large bowl, mix cooked sweet potato, quinoa, lentils, onion, Kale and spices. The best combination of ingredients and distribution of spices achieved when mixing by hand. The form (about the size of 13х23 cm) with parchment paper or foil, drizzle with olive oil. Put lentil-and-grain mass, compacted and flattened, giving the appearance of a loaf. To prepare the frosting. In a small pot mix well all the ingredients. To spread the frosting over the surface of the casserole. Put the form with the casserole in heated to 175º C (350 F) oven. Bake for 1 hour. Let slightly cool and serve, cut into portions, with a salad of green leaves. *This pudding, it is appropriate to apply for high-protein Breakfast.

Basmannyi lentil meatballs

Basmannyi vegetable meatballs can be cooked with a different set of vegetables, nuts or seeds. In the following recipe the emphasis is on the harmonious combination of lentils, millet and walnuts. Spices and Italian herbs definitely make a distinctive Mediterranean flavor.

Yield: 6 large or 8 smaller servings

Ingredients:

• 1 Cup raw lentils
• ½ Cup uncooked millet (or quinoa)
• 1 Cup chopped onion
• 1 Cup walnuts
• ¼ Cup tomato paste
• 1 Cup chopped parsley
• 5 cloves of garlic, crushed
• 1 tsp dried oregano
• 1 tsp dried Basil
• 1 tsp salt (or more to taste)
• ½ Cup water
• ¼ Cup rice flour (or other diet)

Preparation:In 4 cups of water to cook the lentils on low heat. It will take approximately 40-50 minutes. At the same time in another pan cook the millet in 1 Cup of water. In low heat approximately 20 minutes. Periodically not forget to stir. Drain excess water from the lentils and put it in a large container for mixing. Add millet and all the other ingredients except the rice flour. Mix well. Put the mixture in a food processor and process until a homogeneous consistency. If the capacity of your mixer cannot handle the entire mixture immediately, do this operation in stages. Crushed put a lot back into the bowl and sprinkle with rice flour. Mix. Set oven heat at 175º C (350 F). With a spoon to form meatballs or meatballs of any size. Place the meatballs on a baking sheet, lightly oiled, and bake in the oven for 30-35 minutes. Serve the finished meatballs with a salad of raw vegetables and/or spaghetti. Cook with love!

Author: Irina Blinkova-Baker

P. S. And remember, only by changing their consumption — together we change the world! ©

Source: //rusamwellness.com/2016/11/21/4-%D1%80%D0%B5%D1%86%D0%B5%D0%BF%D1%82%D0%B0-%D0%BF%D0%B8%D1%82%D0%B0%D1%82%D0%B5%D0%BB%D1%8C%D0%BD%D1%8B%D1%85-%D0%B2%D0%B5%D0%B3%D0%B0%D0%BD%D1%81%D0%BA%D0%B8%D1%85-%D0%B1%D0%BB%D1%8E%D0%B4-%D1%81/