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Vegetarian recipes: a new gastronomy of flavours and health...

It is now recognized that a vegetarian diet is rich in nutrients. In addition to being ecological, it is also a way to reduce the risk of many diseases. This new gastronomy gives the possibility to combine a multitude of flavors and to have refined dishes. We share with you simple and easy to prepare vegetarian recipes that are above all delicious!

The advantages of vegetarian diets

Les régimes végétariens sont sains, suffisants sur le plan nutritionnel et peuvent présenter certains avantages pour la santé dans le traitement et la prévention de nombreuses maladies lorsqu’ils sont correctement planifiés et individualisés. Voici quelques avantages d’opter pour cette alimentation :

It is beneficial to your health to eat fruits, vegetables and seafood. The vegetarian diet consists of a balanced and varied diet, rich in fiber and minerals. As a result, meals are lighter and digestion is easier. Eating vegetarian helps you stay in better shape and have more energy.

If you are overweight, a vegetarian diet rich in grains and complex carbohydrates is recommended. The vegetarian diet encourages the consumption of healthy fats and allows you to rediscover cooking. There are plenty of delicious 100% vegetarian recipes to try using vegetables, starches, grains, herbs and seeds.

Meat consumption not only promotes certain cardiovascular disorders, but is also harmful to the environment. By being a vegetarian, you are helping the earth and preserving the environment and respecting the animal kingdom, since the limits of animal consumption have long been exceeded.

Risks of vegetarian eating

A vegetarian diet is difficult to implement because it is not just about eating fruit, vegetables and olives. This diet requires nutritional knowledge in order to choose the foods necessary for the body.

A vegetarian diet can quickly lead to major deficiencies that can have negative consequences on the development of the human body, such as

  • stunted growth,
  • anaemia,
  • asthenias, etc.

The vegetarian diet is therefore an excellent alternative for limiting meat consumption, but you must be very careful about the choice of food.

Vegetarian recipes to try

Here are some quick and easy vegetarian recipes that you will love:

Making cauliflower burgers with spicy mayonnaise

Yes you read that right, burgers! Don't be afraid of calories anymore by enjoying these delicious plain burgers!

 

Preparation steps :

  1. Place cauliflower chips on a baking sheet lined with parchment paper. Drizzle with olive oil and season generously with salt and pepper. Roast for 10 to 12 minutes at 425°F (210°C) in a preheated oven. Let cool.
  2. Meanwhile, mix all ingredients for the spicy lime mayonnaise. Refrigerateuntilready to use.
  3. In a bowl, whisk together eggs and chili powder. In a bowl, combine cooled cauliflower, breadcrumbs and grated cheese.
  4. Form four or eight patties.
  5. Pour olive oil into a skillet and heat over medium heat.
  6. Cook patties for 2 to 3 minutes on each side for small patties and 4 to 5 minutes for larger patties.
  7. Top buns with patties, spicy lime mayo and arugula after reheating in the pan or oven.

Arugula, buckwheat, avocado and dried fruit salad

This buckwheat and arugula salad dish is perfect for entertaining.

Preparation steps

  1. Clean the white buckwheat by rinsing it.
  2. Cover and cook buckwheat for 15-20 minutes in 3 cups of water (or until water is absorbed). Remove from heat and set aside to cool for 5 minutes.
  3. Using a fork, separate eggs and set aside to cool.
  4. Place buckwheat in a mixing dish.
  5. In a mixing bowl, combine arugula, apples, dried fruit and pumpkin seeds.
  6. Combine dressing ingredients in a separate dish and toss with salad.
  7. Serve with avocado slices as garnish.

Preparation of Vegetable Couscous

An iconic and much loved dish, couscous! Here is a vegetarian recipe for couscous that you can make on your own.

Étapes de préparations   

  1. Bring a large pot of salted water to a boil, then add the vegetables and simmer for 2 minutes. Drain the water and set aside.
  2. Meanwhile, heat the almonds in a large skillet over medium heat. Stir frequently until golden brown. Place in a dish and set aside.
  3. Heat the oil in the same skillet over medium-high heat and cook the chickpeas, garlic and spices for 4-5 minutes.
  4. Combine broth, lemon(s), raisins, salt and pepper in a large bowl.
  5. Bring to a boil, then stir in couscous. Cover and simmer for 2 to 3 minutes with the vegetables on top of the couscous.
  6. Remove the lid and rotate the couscous grains to separate them.

Add parsley and season to taste. Serve with almonds on top and lemon slices to pour over couscous if desired.

Preparation of the California Vegetable Gratin

A good dish to make young and old love vegetables, simple, quick and effective!

Preparation steps

  1. Preheat oven to 425 degrees Fahrenheit (220 degrees Celsius).
  2. Place 750 g of California-style frozen vegetable mix in an ovenproof dish.
  3. Melt 1 tbsp (15 mL) butter in a skillet over medium heat and sauté 1 chopped onion and 1 tbsp (15 mL) fresh rosemary until onion caramelizes.
  4. Use 14 cup (60 mL) white wine to deglaze pan.
  5. 1 cup (250 mL) reduced sodium vegetables, 2 tsp (10 mL) cornstarch
  6. Bring to a boil and season with nutmeg, salt and freshly ground pepper as needed. Allow to thicken before pouring over vegetables.
  7. Bake for 10 to 15 minutes with 1 cup (250 mL) salad croutons and 240 g grated cheese on top. Enjoy

Zucchini Hot Dogs

Finally, a revisitation of the mythical hot dog, to be eaten hot. To make this dish, you will need:

  • 2 zucchinis
  • 4 sausages for vegetarians
  • 80 g thinly sliced Gouda or Cheddar cheese (4 slices of 20 g each)
  • 40 g grated cheese (about 4 pinches)
  • 3 tablespoons or tablespoon of ketchup
  • 1 tablespoon (or 1 tablespoon) of mustard

Preparation steps

  1. Wash the zucchini, cut off the ends and use a melon baller to remove the core. Microwave the zucchini on a flat plate or steam it.
  2. Microwave on high for 5 minutes or steam for 10 minutes. Preheat oven to 200 degrees Celsius (390 degrees Fahrenheit).
  3. In a separate dish, mix together the mustard and ketchup. Make thin slices of cheese if you can't find ready-made Gouda or Cheddar pieces.
  4. Fill each zucchini cavity with 3 tablespoons of the mustard-ketchup mixture. Place a half slice of gouda cheese on top, followed by another half slice. Place the sausage on top and gently press it in. In a baking dish, arrange the wrapped sausages. With a large pinch of grated cheese, top each zucchini.
  5. Bake for about 8 minutes, or just until the cheese is melted, in a preheated oven.
  6. For a more complete meal, serve warm with brown rice, bulgur, buckwheat or quinoa.

What are you waiting for to test ?!