Vegetarian recipes I

In this lesson, we will guide you in the preparation of delicious and nutritious dishes from the vegetarian diet. You can adjust the ingredients and substitute the proposed ones for the ones you prefer or have available; just make sure to keep the nutritional value and the amount of calories so that the meals are just as adequate as the ones we show you below.

Blackberry and cherry smoothie: For this recipe you will need the following ingredients:

• ½ kg of blackberries

• ½ kg of cherries

• Gluten-free oats (optional)

• 1 ½ tablespoons vegetable milk of your choice (rice, oat, almond, soy)

• 2 small spoonfuls of vanilla

To prepare the blackberries and cherries smoothie we will follow the steps below. Once the ingredients are ready, add the blackberries, cherries, the selected vegetable milk and vanilla to the blender. If you wish to drink the shake once it is finished, use cold milk or add ice cubes. Blend the ingredients until a homogeneous mixture is obtained. Once you are satisfied with the result, serve in the glass of your choice and add raisins or granola on top of the shake. Do not keep the excess shake in the refrigerator for more than 1 day.

Sandwiches with stewed jackfruit: For this recipe you will need the following ingredients:

• 2 chopped red onions

• 4 red peppers cut into julienne strips

• 10 cloves of garlic, chopped

• 20 ounces of jackfruit

• 3 cups of BBQ sauce

• 6 gluten-free sandwiches

Use the green jackfruit. Put it through a grinding and stewing process to use it as an ingredient in this recipe.

To prepare the stewed jackfruit and use it in a barbecued dish, follow the steps below:

• Prepare a sofrito using the onions, garlic cloves and peppers. Sauté for approximately 5 minutes over medium heat.

• Add the jackfruit, previously mashed and stewed, to the frying pan with the sofrito. Add the cups of BBQ sauce. Stir and let cook for 10-15 minutes over low heat.

• Once the jackfruit is ready, serve it on top of the sandwiches (you can toast them if you wish).

• Do not keep leftover barbecued stewed jack in the refrigerator for more than 3 days.

• If you wish to accompany the dish, prepare a salad with previously washed raw vegetables such as lettuce, radish, carrots and cabbage.

Tomato hummus: For this recipe you will need the following ingredients:

• 4 ounces of tomatoes

• 2 cans of chickpeas

• 4 cloves of garlic

• 4 tablespoons lemon juice

• 4 tablespoons of black pepper

To prepare the tomato hummus we will follow the following steps:

• Put a pot of water on the fire and wait for it to heat up.

• Insert the tomatoes in the hot water to soften them. This process takes approximately 15 minutes.

• Once ready, place the tomatoes in a food processor along with the garlic, chickpeas, lemon juice, pepper and add ½ cup of water.

• Blend the ingredients in the processor until the consistency of a paste.

• Add more water if needed to achieve desired texture. Add salt to taste.

• Do not store excess tomato hummus in the refrigerator for more than 3 days.

• You can serve this dish with whole wheat crackers or rice cakes.

Quinoa with sautéed squash: For this recipe you will need the following ingredients:

• 4 cups of quinoa

• 2 yellow squash cut into medium cubes

• garlic cloves

• 2 yellow onions chopped in small pieces

• 4 cups of vegetable stock

• 6 ounces tomatoes

• 2 tablespoons oregano

• 2 cans of chickpeas

• 2 teaspoons black pepper

To prepare the quinoa with sautéed squash we will follow the following steps:

• Bring the quinoa to a boil with 8 cups of water and reduce to a simmer.

• Cover the pot and wait approximately 40 minutes.

• Once boiled and reduced, let it cool.

• On the other hand, in a frying pan with little oil, sauté the diced squash w