7 Vegetable recipes

We know that sometimes it costs a bit to include all the vegetables we need in our meals, that’s why we have prepared 7 vegetable recipes that will surely help you.

This group of foods is a great source of vitamins, minerals and bioactive compounds that confer positive effects on our health.

Luckily, the diversity of colors, textures and flavors that vegetables provide allows us to create very original recipes. The crux of the matter is to enhance them and take advantage of their variety to prepare a multitude of different dishes.

Now yes, here are the 7 vegetable recipes !:

Eggplant rolls with ricotta cheese, tomato and parsley

• Eggplant – 100 g (media)
• Ricotta cheese – 60 g (one cup)
• Tomato – 50g ( small)
• Parsley – 3g (dessert spoon)
• Salt – 1g (a pinch)
• Olive oil – 5g (dessert spoon)

1. Cut the eggplant into slices (better with the help of a mandolin).
2. Grill with a little oil and salt, until the lines are visible.
3. Fill the slices with cheese, a very small chopped tomato and a little parsley.
4. Roll it into rolls.

Kcal : 189kcal (with these amounts)
Proteins: 17% of kcal
Hydrates: 21% of kcal
Fats: 62% of kcal

Eggplant provides large amounts of potassium and little sodium. For this reason, it offers a diuretic effect.

Zucchini and aubergine mini pizzas

• Zucchini 50g – (one third)
• Eggplant 50g – (one third)
• Cherry tomato – 50g (5 or 6 units)
• Olive oil – 5g (dessert spoon)
• Mozzarella – 50g (half ball)
• Basil – (to taste)
• Salt – (a pinch)
• Pepper – (to taste)

1. Heat the oven to 230ºC. Then prepare a cookie sheet with parchment paper.
2. Cut the zucchini and aubergine into slices.
3. Season with salt and pepper and sauté in a skillet with little oil, turn and turn. Reserve
4. With little oil add the crushed tomato. Then reduce with the spices until you get a thick sauce.
5. Put the vegetable slices on a baking tray.
6. Pour the tomato sauce over each slice.
7. Sprinkle with grated mozzarella cheese and basil.
8. Bake the mini pizzas for about 5 minutes or until the cheese has melted.
9. Plate and let’s eat!

Kcal : 293kcal (with these amounts)
Proteins: 20% of kcal
Hydrates: 27% of kcal
Fats: 52% of kcal

Using a vegetable as a base makes it a perfect dish to increase the consumption of vegetables and reduce the consumption of refined flours. In addition, they are a very interesting source of fiber.

Cauliflower with curry and homemade yogurt sauce

• Cauliflower – 250g (one without stems)
• Natural yogurt – ( medium)
• Parsley – 3g (two sprigs without stems)
• Curry powder – 2g (a pinch)
• Lemon juice – 20 g (two tablespoons)
• Salt – 1 g (a pinch)

1. Heat a griddle or non-stick skillet.
2. Wash the cauliflower, remove the large stems. Then cut it into flat slices 1 finger thick.
3. Mix the curry well all over the cauliflower.
4. Cook the cauliflower on the grill for about 5 minutes on each side, making sure it is toasted but not burned.
5. For the yogurt sauce, mix the natural yogurt and the squeezed lemon juice in a container. Also chopped parsley and salt.
6. Serve the yogurt sauce and cauliflower on a plate.

Kcal : 114kcal (with these amounts)
Proteins: 25% of kcal
Hydrates: 60% of kcal
Fats: 16% of kcal

Parsley and cauliflower are two foods rich in vitamin C. Thus, a medium portion of cauliflower contains 77% of the recommended daily value of vitamin C. In addition, this vitamin is very important to improve immune function among many other functions.

Sweet potato toast with homemade beet hummus, pipes and parsley

• Red Sweet Potato – 150g ( medium)
• Canned beetroot – 30g (half unit)
• Cooked chickpea – 60g (one cup)
• EVOO – 5g (a dessert spoon)
• Tahini – 3g (half a dessert spoon)
• Sunflower seeds – 2g (a pinch)
• Parsley – 2g (a pinch)
• Cumin – 1 g (a pinch)
• Garlic – 1 g (a pinch)

1. Preheat the oven to 200ºC.
2. Cut the sweet potato into slices and cook them in the oven for about 20-30 minutes until they are soft.
3. To make the beetroot hummus, put it in a bowl and beat with the blender until it is a smooth puree. To do this, put the rinsed and drained chickpeas in the container (set aside a few for later) and the cooked beets. Also garlic, tahini, oil, a dash of lemon, salt and cumin.
4. Spread the hummus on the sweet potato slices.
5. Top with the sunflower seeds, a few cooked chickpeas and chopped parsley.

Kcal : 326kcal (with these amounts)
Proteins: 11% of kcal
Hydrates: 61% of kcal
Fats: 28% of kcal

Beet is a tuber that provides a large amount of nitric oxide. This compound has the ability to dilate blood vessels so it can help regulate blood pressure. If you are curious about nitric oxide, you can read the following article What’s new about nitric oxide? .

Ratatouille

• Onion – 50g (media)
• Tomato – 80g (a small one)
• Zucchini – 80 g (one third)
• Eggplant – 50 g (one third)
• Yellow pepper – 50 g (one third)
• EVOO – 5 g (a dessert spoon)
• Provencal herbs – 2 g (a pinch)
• Salt – 1 g (a pinch)
• Garlic – 1 g (half clove)

1. Wash all the vegetables and cut into thin slices.
2. Preheat the oven to 175º C.
3. Spiral alternate slices of vegetables into a baking dish.
4. Mince a clove of garlic.
5. Top with minced garlic, black pepper and salt. Also Provencal herbs.
6. Soak the vegetables with oil using a brush.
7. Bake for 50 – 60 minutes.

Kcal : 146kcal (with these amounts)
Proteins: 11% of kcal
Hydrates: 52% of kcal
Fats: 37% of kcal

Among the 7 vegetable recipes, the Ratatouille could not be missing . It is important to take vegetables of all colors, since each one provides vitamins, minerals and different antioxidants essential to keep our body healthy.

Vegetable skewers with tofu

• Red onion – 50g (media)
• Zucchini – 80g (one third)
• Cherry tomatoes – 50g (5 or 6 units)
• Carrot – 50g (media)
• Tofu – 80g (3 or 4 pieces)
• EVOO – 5g (a dessert spoon)

1. Wash, peel and chop the zucchini, onion, and carrot.
2. Wrap the tofu in kitchen paper and wipe off the excess water. Then cut it into cubes.
3. Press alternately until the skewer is filled with the vegetables, tomato and tofu.
4. Add salt and black pepper to the skewers.
5. Cook the skewers in a pan with a few drops of oil, until all the ingredients are well done.

Kcal : 207kcal (with these amounts)
Proteins: 23% of kcal
Hydrates: 29% of kcal
Fats: 48% of kcal

Tofu is a good source of protein, similar to meat or fish, since it provides all essential amino acids .

Cream of mushrooms, potato, leek and milk

• Mushrooms – 200g (15 units)
• Vegetable broth – 100g (half a glass)
• Potato – 50g (media)
• Leek – 100g (unit without the green leaves)
• Whole milk – 70g (half a glass)
• EVOO – 10g (soup spoon)
• Parsley – 2g (a bunch)
• Red and black pepper – (a pinch)

1. Remove the green leaves and the stem of the leek. Then cut it into slices and sauté over high heat in a pan.
2. Add the washed and halved mushrooms.
3. Put the milk in a separate pot. Then let it evaporate a bit.
4. Add the potato wedges, the broth and the sauteed vegetables.
5. Let everything cook for 15-20 minutes.
6. Add the chopped parsley.
7. Take the saucepan off the heat. Then grind everything until you get a homogeneous texture.
8. Salt and pepper to taste.

Kcal : 302kcal (with these amounts)
Proteins: 15% of kcal
Hydrates: 44% of kcal
Fats: 42% of kcal

Mushrooms are rich in potassium, a mineral that helps regulate water balance. Therefore, it helps reduce fluid retention. In addition, it is part of the bones and is very important during the growth phases.

If after trying these 7 vegetable recipes you are wanting more, do not hesitate to take a look at our services with online nutritionist .