Beautiful days arrive accompanied by their spring salads. Discover 100% vegetable recipes for a healthy, balanced and protein-rich diet.
Enjoying meatless salads, without depriving yourself of protein, is possible.
The needs of a sedentary person are approximately 0.8 g of protein (depending on weight) per day. For example, a woman weighing 55 kg needs 44 g, distributed per day. In addition to participating in the synthesis of your muscles, proteins participate in the defense of your body and in the transport of certain substances in the blood.
In legumes, oily seeds, mushrooms or even in tofu and soy derivatives, cereals, seeds … Plant proteins are hidden in the heart of most daily products.
How to mix food intake to avoid deficiencies?
A plant-based diet should include nutritional balance and diversity. Nutrients such as iron, zinc and selenium present in meat are found, for example, in eggs, soy, lentils or nuts.
It’s about creating room for good fatsvitamins and minerals, low glycemic index carbohydrates and above all good quality proteins.
The important thing is to mix your intake to get the essential amino acids for the proper functioning of your body. An animal protein with vegetables and lentils or peas remains the equivalent of associating a whole grain with a legume and vegetables.
Do not hesitate to supplement your meals with whole grains and legumes if you choose a vegan diet.
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2/9 –
Salad with red beans and mango
Mix in a salad bowl 200 gr drained boiled red beans, 1 red pepper, 1 white onion and 1 chopped mango. Add 15 ml of lemon juice, 15 ml of lemon juice, 1 tablespoon of maple syrup and 3 tablespoons of coriander.
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3/9 –
Penne salad, tofu, avocado
Cook 400 gr pen. At the end of cooking, drain them and coat them with olive oil. In a salad bowl place the pen with 1 pan with sliced cherry tomatoes, 1 sliced avocado, 100 gr of pure smoked tofu and basil. Add salt, ground pepper, vinegar, basil and olive oil.
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4/9 –
Salad with beans, slices, vegan chorizo
Grind 80 gr vegan chorizo into slices in a pan for 4 minutes. In a small airtight jar, pour 2 tablespoons of omega 3 rich vegetable oil, 2 sherry vinegar, 1 tablespoon strong mustard, 1 water, ½ minced onion, salt, pepper and shake before closing. In a large salad bowl place ½ chopped cucumber, 100-120 g peeled beans, 3 roasted tomatoes, 1 handful of fresh mint leaves, 100 g arugula, some sunflower seeds and chorizo. Crush 100 gr slices on the salad bowl and toss the vinegrette.
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5/9 –
Marinated tofu salad, quinoa, green vegetables
Boil 300 gr quinoa with a cube of vegetable juice in a pressure cooker. Fry 1 onion and drink it with peas and green asparagus. Add a little water and a second vegetable juice, until the vegetables are fresh. Cut 100 gr of tofu previously marinated in soy sauce, add it to the vegetables and cook for a while. Adjust it, let it cool and add the quinoa.
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6/9 –
Salad with Buddha bowl
Cook 160 g of quinoa and 160 g of whole wheat with salt. Grate 2 carrots, cut 250 gr beets into cubes. In the bowl we place the quinoa, wheat, beets, 2 tofu “slices” marinated slightly drained, grated carrots, 60 gr mixture of baby cabbage, 20 gr nuts and pumpkin seeds. Season to taste.
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7/9 –
Asian sesame salad
In a salad bowl place ¼ red or white cabbage, 3-4 carrots, 1 handful of red radishes, 100 g edamame and 1 fresh chopped onion. In a jar, mix 2 tablespoons rice vinegar, 2 neutral oils rich in omega 3, 1 soy sauce, 1 teaspoon agave syrup, 1 toasted sesame oil, 1 ground ginger, 1 pinch of ground garlic, salt, pepper and mix. When serving, sprinkle with crushed peanuts and sesame seeds
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8/9 –
Caesar salad revised
Roast 150 gr minced “chicken” (vegan version with soy) in a very hot pan. Deglazed and caramelized with sweet soy sauce and cider vinegar. In a large salad bowl place 100 g lettuce, 100 g cherry tomatoes, 50 g herb croutons, 20 g fried onions, 15 g minced cheese. Add the minced “chicken” and arrange.
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9/9 –
Grilled eggplant salad
Mix 1 red onion, 1 clove of garlic cut in half, salt and pepper for about 30 seconds. Add 100 g of tofu pesto,
Cut thick, mix then place in refrigerator. Cut 2 eggplants into slices, coat with olive oil and fry in a pan. Sprinkle with tofu preparation, with some minced basil leaves, pine nuts and balsamic vinegar.