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Try vegetarian fitness lunch recipes. The proposed dishes are rich in vegetable protein, complex carbohydrates and he althy fats - i.e. ingredients that should not be missing in the diet of every active person. They also have a lot of fiber from vegetables and groats. See for yourself that a meatless dinner can be full of flavor!

Vegetarian dishes can successfully provide active people with nutrients necessary for the proper functioning of the muscles. They are a good solution especially for those who, in addition to building form, want to lose weight and improve the appearance of their figure. Vegetarian dishes for fitness trainees are high in fiber to help you lose weight and contain less highly saturated fatty acids than meat dishes.

See 4 recipes for original and aromatic fitness dishes based on vegetables and legumes.

Red lentil burgers

For 3 people, preparation time approx. 30 minutes.

Ingredients:

You can prepare the burger mass the day before - put it in the fridge overnight and fry the next day.

  • 1/2 cups of red lentils soaked in water for at least 2 hours
  • 1/2 cups of water
  • 1/3 cups of sunflower seeds
  • 5 tablespoons of soy sauce (no MSG)
  • 1 flat teaspoon of freshly ground pepper
  • 1 teaspoon garlic powder or 1/2 teaspoon asafoetida
  • 1 teaspoon dry-frying and ground (or mortar-grated) Roman cumin
  • 1 teaspoon of dry frying and ground (or mortar) coriander (seeds)
  • 1/2 a bunch of chopped parsley or the same amount of chopped coriander
  • 1 and 1/2 tbsp of ground brown rice (or rice flour) in a coffee grinder

Rinse the soaked lentils in a strainer. Pour into a tall vessel, pour water and mix with a hand blender until the consistency of a homogeneous pancake dough is obtained. Pour the mass into a pot and cook, stirring all the time, until it thickens and starts to move away from the sides of the pot (approx. 2-3 minutes). We add spices and flour. We mix everything thoroughly. Form burgers from the mass.

Serve burgersin a wholemeal roll with vegetables (e.g. lettuce leaves, lamb's lettuce, spinach, tomato, pickled cucumbers, onion, grilled zucchini, etc.), sprouts and good quality ketchup.

Grilled tofu with smoked paprika

For 2-3 people, preparation time approx. 30 minutes.

Ingredients for tofu:

  • 3 tablespoons of olive oil
  • 200-300 g of natural tofu, sliced ​​0.5 cm thick
  • soy sauce (no monosodium glutamate)
  • smoked paprika to sprinkle
  • freshly ground pepper to taste

Salad:

  • 100 g of your favorite salad mix (e.g. arugula, young spinach leaves, lamb's lettuce etc.)
  • 1/2 diced avocado
  • a handful of cherry tomatoes
  • 1/3 sliced ​​green cucumber

Lemon Vinaigrette

  • 2 tablespoons lemon juice
  • 1 teaspoon sarepian mustard
  • 2 tablespoons of olive oil

Put the slices of tofu on the hot oil. Fry in a grill pan on both sides until golden brown. Pour with soy sauce. We wait for the sauce to evaporate, covering the slices of tofu with glaze. Remove from gas and sprinkle with smoked paprika and freshly ground black pepper. Prepare the salad: mix the well-rinsed and drained lettuce with the rest of the ingredients. Prepare the sauce separately: mix the lemon juice with the mustard, and when they combine, slowly pour the olive oil into a homogeneous emulsion. Add the sauce just before serving.

If you want a more substantial dish, eat it with barley or basmati rice.

Worth knowing

Grilled tofu is a perfect proposition not only for lunch, but also for a protein-rich dinner after training. The supplement, barley groats, contains B vitamins and magnesium. Tofu and groats go well with a simple arugula and vegetable salad rich in chlorophyll, vitamins and antioxidants.

French green lentil salad

For 2-3 people, preparation time approx. 30 minutes.

Ingredients:

  • a glass of green lentils soaked overnight
  • 2 bay leaves
  • 1 teaspoon of unrefined s alt
  • 100g feta or soft goat cheese, diced
  • 50 g chopped walnuts
  • chopped bunch of parsley
  • a large handful of shredded mint leaves
  • 1 and 1/2 sliced ​​carrot
  • 2 diced ripe tomatoes

vinaigrette sauce:

  • 3 tablespoons of balsamic vinegar
  • 2 teaspoons of mustard, e.g. sarepska
  • 1/3 cups of olive oil

Drain the soaked lentils and rinse them in a strainer. We pour it into a pot and pour enough water so that the grains are lightly covered. We add bay leaves and s alt. Cook, covered, over low heat until the lentils are soft, but the grains have not fallen apart yet. If there is not enough water, add boiling water. During this time, prepare the sauce: mix balsamic vinegar with mustard. When they come together, pour a thin stream of olive oil, stirring all the time until a homogeneous emulsion is formed. Put the cooked lentils into a bowl. We are waiting for it to cool slightly. Add the rest of the ingredients and the sauce.

The salad can be eaten alone (it is very filling) or with wholemeal bread.

Source: recipes come from the book by Karolina and Maciej Szaciłłów "Eat and work on your own he alth", ed. Zwierciadło 2016.

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Category:

Diets for active people