What to cook without meat? 3 hearty and nutritious dishes from the brand-chef

brand-chef of the fast food delivery service PizzaSushiWok

“Many meatless dishes, such as Japanese noodles with vegetables, avocado rolls and many other items are not only healthy, but also delicious.”

What we’ll tell you about

What should a meat-free diet be like?

If you want to prepare a hearty meal without meat, use protein-rich plant sources – vegetables, cereals, beans or mushrooms.

Vegetables are staples for vegetarians, along with grains and legumes. In its raw form, plant foods are a treasure trove of vitamins. In addition, it contains fiber so necessary for the body. Salads, boiled and stewed vegetables – a great way to satisfy hunger.

It is worth paying attention to fresh herbs. It will cope with spring avitaminosis no worse than any expensive vitamin complex, as it contains almost the entire set of vitamins from A to PP and is rich in minerals and fiber.

You should not forget about cereals. Along with the traditional rice, pearl, millet and buckwheat, you can find bulgur and couscous, spelt and quinoa on supermarket shelves.

Cereals also include corn, which is used in canned form in salads. Cereals are cooked in soups, eaten in combination with vegetables, and the addition of honey and dried fruit makes a delicious and nutritious breakfast. Their value, in addition to a number of essential minerals in the composition, is that they are complex carbohydrates. They provide the body with energy and a feeling of satiety after a meal.

Also add mushrooms to your diet. Despite the fact that this product is quite hard to digest, it is considered a good source of protein (2.4-4.6 g per 100 g, depending on the species). In addition, the composition contains all B vitamins, essential amino acids and minerals.

To replenish the daily calorie allowance, nuts and dried fruits are excellent. They contain important minerals, as well as a large amount of vitamins A and E. They are responsible for the health of the skin.

What can be prepared without meat and animal products?

MYBOX Japanese and Asian cuisine restaurant chain technology leader

“Taking care of your health is a real trend, so almost everyone is watching the quality of food nowadays. People think over every meal, observing all the rules of IBGU. It is not even necessary to eat meat in order to “get” proteins. It is enough to add vegetable protein to your diet, which is available in beans, peas, lentils, quinoa or tofu. You can also add complex carbohydrates – pasta, rice, vegetables, fruits. However, these should definitely be supplemented with healthy fats of plant origin (olive oil, avocado, nuts, chia seeds and flax seeds), as they improve nutrient absorption and provide a long-lasting sense of satiety.”

Zucchini Cake

Tender zucchini pancakes with a layer of cheese and tomato can be both a light snack and a complete lunch. The dish is quite universal – it can be eaten for breakfast, lunch and dinner.

Składniki:

• zucchini – 300 g;
• garlic – 2 cloves;
• chickpea flour – 0.5 cup;
• semi-hard cheese – 100 g;
• mayonnaise – 2 tbsp;
• tomato – 300 g;
• salt – 0.5 tsp.
• dill – 3 sprigs.

Przygotowanie:

1. In a large blender bowl, put zucchini and garlic, previously cut into arbitrary pieces. Then beat the vegetables. If you don’t have a blender, you can just grate them on a coarse grater.
2. Add to the shredded zucchini flour and salt.
3. Mix everything well with a spoon or spatula. The flour should be evenly distributed throughout the mass. There should be no lumps in the dough.
4. Grease a frying pan with a small amount of vegetable oil and put it on the fire a little less than medium. Spread two tablespoons of zucchini mass. Form a circle and fry the pancake until golden crust.
5. Turn it over to the other side, wait until a golden hue appears.
6. For the filling it is necessary to grate cheese on a fine grater.
7. Put it in a deep bowl, add chopped dill and mayonnaise. Mix everything well. To make the cake less caloric, mayonnaise can be replaced with sour cream or unsweetened yogurt.
8. Wash the tomato and cut it into thin circles.
9. Assemble the cake. Place the zucchini pancake on a serving plate. Add a little cheese filling on it and spread evenly over the whole surface.
10. Place a sliced tomato on top. Cover with a second zucchini and continue assembling the cake in the same order.
11. Smear the top pancake with cheese filling.
12. Decorate as desired. You can lightly sprinkle it with chopped herbs or chopped nuts – they will add piquancy to the cake.
13. Before serving, it is better to chill it in the refrigerator. On the second day it reveals its flavor even brighter. The cakes are soaked in tomato juice and become even more tender.

Mushroom cream soup

A wonderful option for lunch. It is rich in microelements and minerals. Mushroom soup has as much calcium and phosphorus as fish.

Składniki:

• water – 500 ml;
• mushrooms – 450 g;
• onion – 1 pc;
• Muer mushrooms (black-colored wood mushroom) – 10 g;
• soy sauce – 3 tbsp. tbsp;
• 10% cream – 300 ml;
• salt, pepper – to taste;
• sesame oil – 3-5 ml;
• green onions – as desired.

Przygotowanie:

1. Prepare broth with bay leaf, herbs and pepper.
2. Chop mushrooms and onions. Fry them in oil with salt.
3. Leave some mushrooms for decoration and add the roast to the broth.
4. Gradually start pouring the cream and soy sauce into the soup. Carefully so that they don’t curdle. Blend everything with a blender.
5. Drizzle with sesame oil for flavor and arrange on plates, garnishing with Muer mushrooms and green onions on top.

Tofu poke

Can be made for dinner. Tofu contains a lot of protein (10-12 g per 100 g), as well as nine essential amino acids. Therefore, such a dish is a complete source of protein and provides quick satiety.

Składniki:

• tofu – 400 g;
• round-grain rice – 1 cup;
• water – 1 cup;
• cucumber – 1 pc;
• avocado – 1 pc;
• cilantro – 2-3 sprigs;
• salt, pepper – to taste;
• sesame oil – 1 tsp;
• lime – 1 pc;
• ginger – 5 g;
• garlic – 1 clove;
• nori, chuki seaweed – to taste.

Przygotowanie:

1. Wrap the tofu in a clean cloth towel or several layers of paper towels. Then press down with a small weight and leave for 20 minutes, covered with a board or plate.
2. Rinse the rice 5-6 times in cold water. Transfer to a small pot or saucepan and pour cold water over it. Bring to a boil, cover and cook over low heat for 10-12 minutes.
3. Remove the cooked rice from the heat and leave under the lid for another 15 minutes.
4. Slice the cucumbers into thin slices, salt, stir and leave to juice for 10-15 minutes.
5. Squeeze the juice from the lime and add one tablespoon of juice to the cucumbers.
6. Peel the garlic and ginger, grate and mix with the soy sauce, sesame seeds, sesame oil and one tablespoon of lime juice.
7. Cut the tofu into small cubes, pour in the soy marinade, mix well and leave for 10 minutes. Dice the avocado flesh.
8. Place the warm rice in deep plates and drizzle with the tofu marinade. Arrange the tofu, cucumbers and avocado on top of the rice.
9. Add sliced nori leaf, chuku or other fresh vegetables if desired. Garnish the poké with cilantro.