Five recipes to cook vegan and healthy all week

Five recipes to cook vegan and healthy all week 1

Do you want to cook vegan and balanced to change? Or on the contrary, you have already exhausted all your healthy and vegan recipes? Don’t panic!

Chef Marie Laforêt offers nearly 500 new recipes to vegetate our plates through her book Healthy Vegan. Published at the end of January 2020 by La Plage, it is aimed at lovers and curious about vegan cuisine to encourage them to consume more raw, vegetable, and complete foods, at all times of the day. The author of the blog “100% vegetable” shares five recipes from this daily guide.

Parmentier, omelette, paella… You will reinvent the way you cook!

Eggplant cannellonis

Eggplant cannelloni, a variant of the traditional Italian stuffing pasta dish.

For 4 people.

Ingredients

  • 3 large eggplants
  • Olive oil
  • 1 onion
  • 3 cloves garlic
  • 1 serving of homemade vegetable chopped
  • 2 branches of thyme
  • 300 ml of tomato sauce with herbs
  • For gratiner: soy cream and malted yeast
  • Salt, pepper

Preparation

Cut the eggplants into thin slices lengthwise and brown them on both sides in a large pan, with a drizzle of olive oil.

In a medium-sized pan, heat a drizzle of olive oil and brown the chopped onion and garlic with the vegetable chopped and thyme. Season.

Place a little chopped at the base of a slice of eggplant and roll it up. Make all the cannelloni in this way.

Spread a little tomato sauce in the bottom of a dish, divide the cannelloni side by side, and cover with sauce. Drizzle with soy cream and sprinkle with malted yeast to make it a gratin. Bake for about 15 minutes at 180 °C (th. 6). Perfectly accompanied by a green salad.

Parmentier with smoked tofu and shiitakes

Revisit the parmentier with tofu and shiitake mushrooms.

For 3 to 4 people.

Ingredients

  • 650 g peeled potatoes
  • 200 ml of vegetable milk
  • 3 tbsp olive oil
  • 200 g fluffy smoked tofu
  • 130 g shiitake (or other mushrooms)
  • 1 onion
  • 2 cloves garlic
  • Salt, pepper
  • Optional: vegetable cream and malted yeast for gratin

Preparation

Cut the potatoes into pieces and cook them in water. Drain them, then crush them with a fork in the pan, with the warm vegetable milk

(or pass them to the masher and mix them with the milk). Add 1 tablespoon of olive oil, salt and whisk vigorously to obtain a creamy puree. Reserve.

Crumble the tofu, cut the shiitakes into small pieces, slice the onion and garlic. In a medium-sized pan over high heat, heat 2 tablespoons

of olive oil, then sauté the onion. Add the tofu and shiitakes, pepper, and add the garlic. Cook for 5 minutes, mixing regularly.

Tamp in the bottom of a dish for 3 to 4 people and cover with puree. Add a drizzle of vegetable cream and sprinkle with malted yeast to gratin if desired. Bake, 15 to 20 minutes, in the oven at 180 °C (th. 6).

Vegetable omelette

Yes, yes, a vegetable omelette is possible!

For 2 small omelets.

Ingredients

  • 200 g silky tofu
  • 100 g soy cream
  • 50 g lupine flour
  • 2 tbsp sesame puree
  • 1 tbsp cornstarch
  • 1⁄2 tbsp kala namak salt
  • Neutral oil for cooking

Preparation

Mix the silky tofu with the rest of the ingredients.

Oil a small pan and pour half of the preparation into it. Cook over medium heat for about 5 minutes on each side so that the omelet is well cooked and golden.

Repeat with the rest of the preparation. Garnish with fresh herbs, sautéed vegetables, sprouted seeds, mushroom bacon… Perfectly accompanied by a salad.

The ingredient to discover

Kala namak or black salt comes from India, where it is used in cooking and in

Ayurvedic medicine. It contains, among other things, iron sulfide, which gives it

a pink-gray color, and hydrogen sulfide, which gives it a very strong smell

particularly reminiscent of the hard-boiled egg. It is ideal for flavoring vegan recipes

where we replace the egg such as omelets, mayonnaise, scrambles …

Like pink Himalayan salt, it contains less sodium than sea salt.

Paella with black rice, pepper and dried tomatoes

This paella will enchant your taste buds.

For 6 people.

Ingredients

  • 4 tbsp olive oil
  • 1 large onion
  • 2 peppers
  • 4 artichoke hearts
  • 4 cloves garlic
  • 1 pinch of saffron filaments
  • 6 pieces of dried tomatoes
  • 500 g of Neroe rice
  • 1/2 glass of organic and vegan white wine
  • 2 l vegetable broth
  • 100 g steamed peas
  • Optional: bites of tempeh flavor “chorizo”

Preparation

In a paella or large pan, heat the oil over high heat. Sauté the diced sliced onion and the peppers in strips for 2 to 3 minutes. Add the artichoke hearts and minced garlic with the saffron. Cook for another 2 to 3 minutes, mixing.

Slice the dried tomatoes into thin slices, add half of them to the paella. Reserve 1⁄3 of the preparation in a small bowl, with the rest of the tomatoes

Dried. Add the rice, mix and cook for 1 to 2 minutes. Add the wine, let it absorb. Add the broth and cook, always over high heat until it is completely absorbed and the rice is cooked. Nero rice is brown rice, so it will remain firmer than white rice. Cooking can take up to more than an hour.

Garnish with the peas, the reserved preparation, and the slices of dried tomatoes. Optionally add small bites of tempeh flavor “chorizo”.

Roast nuts

This nut-based roast, a protein-rich element, should delight vegans.

For 4 to 6 people.

Ingredients

  • 1 small onion
  • 150 g of mushrooms from Paris
  • 1 tbsp olive oil
  • 3 cloves garlic
  • 50 g sunflower seeds
  • 50 g nuts
  • 50 g cashew nuts
  • 150 g cooked semi-brown rice
  • 1.5 tbsp tamari
  • 2 tbsp chia seeds
  • 2 tbsp polenta
  • 2 tbsp potato starch
  • 9 tbsp vegetable milk
  • 1 tbsp dried thyme
  • 1 tbsp dried sage
  • 1⁄4 tsp black pepper powder

Preparation

Slice the onion and mushrooms, then sauté them in a pan over medium heat with olive oil and minced garlic, for 5 to 10 minutes.

Mix the sunflower seeds with the crushed nuts and chopped cashews.

Mix the two preparations, add the rice and all the other ingredients, mix. Place in a small cake pan (10 × 20 cm maximum) lined with baking paper and tamp well.

Bake at 180 °C (th. 6) for 35 minutes. Serve with a sauce and roasted vegetables.

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