5 Proposals for a Vegetarian Lunch

The vegan diet is based on the elimination of all animal products from the diet, such as meat, fish, eggs, cheese, milk, and dairy products, honey, or gelatin. People who choose this diet often also opt for vegan cosmetics and clothing made from plant-based materials. This choice can be motivated by various factors, such as religious, cultural, or environmental reasons. Although vegan food does not contain animal products, it can still provide a balanced diet. Proper food selection ensures the availability of all necessary nutrients in sufficient amounts. The basic foods include whole grain products such as coarse cereals, brown rice, or whole wheat pasta. They are a source of complex carbohydrates, which provide the most energy during the day. They also contain many valuable compounds such as B vitamins, zinc, magnesium, iron, selenium, and protein. They are also a source of dietary fiber, which supports digestion – facilitates defecation, increases the feeling of satiety, and ensures proper functioning of the intestines. In vegan dishes, there should be no shortage of plant proteins, so it is worth considering legumes, tofu, seeds, or nuts in meals. The aforementioned whole grain products also provide certain amounts of protein. Protein is essential for the body as it is the most important building material. A lack of protein can lead to disorders in many systems, such as the immune system or the hormonal system. Good sources of fats are vegetable oils (e.g., olive oil, rapeseed oil, or linseed oil), avocado, or nuts. These products are rich in polyunsaturated fatty acids, which have a positive effect on the cardiovascular system, well-being, improve skin condition, and support the immune system. Before deciding on a vegan diet, it is worth familiarizing yourself with its rules. Such a diet requires the right knowledge and the ability to prepare a balanced meal.

Preparation time: 40 minutes Ingredients (per serving): whole grain spaghetti – several spoons, natural tofu – 1/2 package, onion – a piece, garlic – a clove, olive oil – a spoon, tomato passata – a glass, basil – three leaves, salt – a pinch, pepper – a pinch. Preparation method: 1. Cook the spaghetti in salt water as instructed on the packaging. 2. Sauté the pressed garlic and chopped onion in olive oil. 3. Crumble the tofu with a fork or with a blender. Add to the pan and fry for about 5 minutes. 4. After this time, add the passata and cook the whole thing for about 15 minutes. 5. Finally, add the chopped basil leaves, salt, and pepper. 6. Drain the cooked spaghetti and transfer to a plate. Add the sauce, garnish with a basil leaf. Nutritional value (per serving): energy: 493 kcal, protein: 25.4 g, fat: 13.1 g, carbohydrates: 68.4 g, dietary fiber: 13.5 g.

Preparation time: 45 minutes Ingredients (per serving): bag of barley 1⁄2 bag, glass of water 4 teaspoons, onion plaster, carrots art, tomato artichoke,olive oil spoon, 2 tablespoons of tomato sauce, 2 cups of brown peppers, 1 cup of sweet pepper 1 cup, 1 seasoning seeds tablespoon, 1 salt topping, 1 pepper syrup, 1 topping and 2 cups of olive oil, 3 topped with olive oil. 1. Pour olive oil into a pot and heat. 2. Chop onion into cubes or strips and fry in oil. 3. Wash and peel carrots, then slice. Blanch tomato, peel, and cut into cubes. 4. Add vegetables to the pot and simmer for about 5 minutes. 5. Add barley and tomato sauce, pour in water, and cook until barley is tender (about 17 minutes). 6. Towards the end of cooking, add locusts and seasonings, then cook for an additional 2-3 minutes. 7. Transfer cooked barley to a plate, garnish with sesame seeds and parsley. Nutritional value (1 serving): – energy: 423 kcal, – protein: 15, 0 g, – fat: 14, 1 g, – carbohydrates: 60, 5 g, – dietary fiber: 10, 3 g.

Preparation time: 40 minutes Ingredients (per serving): whole grain pasta - cup, green lentil seeds - 3 tablespoons, basil leaves - 2 teaspoons, garlic - 1⁄2 clove, olive oil - 2 tablespoons, pumpkin seeds - 1 tablespoon, salt - pinch, pepper - pinch. Preparation steps 1. Cook the pasta as directed on the package. 2. Rinse the lentils under cold water and place them in a pot. Cover with water and cook until the lentils are tender (about 15 minutes). 3. Wash the basil leaves, peel the garlic. 4. Prepare the pesto: mix basil, garlic, olive oil, and spices in a container and blend into a consistent paste. 5. Heat the pesto in a pan, add the lentils and pasta, and mix thoroughly. 6. Serve on a plate, sprinkle with pumpkin seeds. Nutritional value (per serving): - Energy: 625 kcal, - Protein: 22.5 g, - Fat: 26.6 g, - Carbohydrates: 72.7 g, - Fiber: 11.5 g.

Preparation time: 45 minutes Ingredients (per serving): 4 1/2 teaspoons of canned lentils, 1/2 bag of jasmine rice, 2 tablespoons of spinach leaves, 1/3 cup of coconut milk, 1 tablespoon of tomato paste, 1 teaspoon of olive oil, 1/2 teaspoon of garlic, 1/2 cup of chopped onion, 1/2 teaspoon of grated ginger, 2 teaspoons of chopped parsley, 1/2 teaspoon of chili powder, curry powder, turmeric, salt and pepper. Preparation: 1. Cook the rice in salted water according to package instructions. 2. Heat the olive oil in a pan and sauté the garlic and onion. 3. Add the ginger, tomato paste and spices and sauté for about 2 minutes. 4. Add the spinach and simmer covered for about 8-10 minutes. 5. After this time, add the drained lentils and mix everything together. 6. Pour the coconut milk over it and cook for 5-7 minutes. 7. Place the cooked rice on a plate, add the curry mixture and sprinkle with chopped parsley. Nutritional value (per serving): - Calories: 563, - Protein: 18.4 g, - Fat: 20.6 g, - Carbohydrates: 76.0 g, - Dietary fiber: 8.8 g.

Preparation time: 40 minutes Ingredients (per serving): whole-grain pasta - one cup, tofu - half a cup, oatmeal drink - half a cup, broccoli - half a stalk, onion - one piece, olive oil - one tablespoon, Italian nuts - one tablespoon, salt - a pinch, pepper - a pinch. Preparation: 1. Cook the whole-grain pasta in salted water as directed on the package. 2. Meanwhile, bring water to a boil in another pot and add the broccoli, cooking for about 8 minutes. 3. Heat the olive oil in a pan, add chopped onion and cook for 2-3 minutes. 4. Break up the tofu and add the oatmeal drink and spices, blend until smooth, then add this mixture to the onions and heat. 5. Drain the cooked pasta and add it to the pan, stirring to combine with the sauce. 6. Transfer to a plate and sprinkle with chopped Italian nuts. Nutritional value (per serving): energy: 604 kcal, protein: 25.0 g, fat: 20.2 g, carbohydrates: 80.8 g, dietary fiber: 14.5 g.