Many people stick to vegetarianism, but their meals are not boring, they will choose a variety of fresh vegetables, simple cooking, vegetarian food is also delicious. And less oil, less salt, very healthy.
Many people worry that regular vegetarian diets will lead to nutritional deficiencies, but in fact, try to keep the ingredients as diverse as possible when making them, make clever collocations, increase the consumption of soy products and mushrooms in an appropriate amount, and supplement plant-based proteins. Vegetarian foods can also be nutritionally balanced. Here are some vegetarian lunch suggestions for you.
1. Cheese mashed potatoes
raw material:
Potatoes 200g
Cheese 30g
carrot 50g
Milk 100g
· Prepare potatoes and cheese.
· After the potatoes are peeled, cut into small pieces and place in a large bowl.
· Cover and place in the microwave on high for 4 minutes, and press into a paste.
· Shred the cheese and shred the carrots.
· Add shredded carrots, cheese and milk to the mashed potatoes and stir well. Put it into a small bowl to make a shape, and flip it upside down on a plate.
The main raw material of mashed potatoes is potatoes, which are nutritious and rich in nutrients such as vitamin A, iron, calcium, phosphorus, ascorbic acid and crude fiber.
Eating more mashed potatoes can boost your immune system. In addition, mashed potatoes are low in fat and high in fiber, which can promote bowel movements and aid digestion. Mashed potatoes can also maintain the lubrication of the digestive tract and respiratory tract, protect the elasticity of blood vessels, and prevent cardiovascular diseases.
2. Cumin Pleurotus eryngii
The mushroom body of Pleurotus eryngii is very firm, it tastes smooth, and the taste is thick, like abalone. It is a very delicious mushroom food.
Pleurotus eryngii is not only delicious, but also has high nutritional value. It is rich in protein, carbohydrates, vitamins and various minerals. Therefore, eating more mushrooms when vegetarian can make the body ingested rich and balanced nutrients.
raw material:
2 Pleurotus eryngii
1 green pepper
1 red millet spicy
2 cloves garlic
1 shallot
Oil, salt, vegetarian oyster sauce
Cumin powder amount
A small amount of cooked white sesame
· Wash the king oyster mushrooms, cut them into two sections, then cut them in half, and then tear them into small strips by hand. You can also cut them into small strips with a knife, but it is easier to eat by hand.
· Heat the pot and add oil, put in the Pleurotus eryngii strips, stir fry continuously on medium and low heat, and fry the water in the king oyster mushroom.
King oyster mushrooms that have been dehydrated will not taste very soft.
· Add garlic, green and red pepper rings and stir-fry until fragrant, then add salt, vegetarian oyster sauce and cumin to taste, stir-fry evenly, and finally add chopped green onion and mix well.
3. Tomato tofu
2 tomatoes
500g soft tofu
Appropriate amount of cooking oil, salt, sugar, soy sauce
a little tomato sauce
· Prepare the required ingredients and cut the tomato into pieces.
· Cut the tofu into pieces, add a little oil in a hot pan, and fry the tomatoes.
· Add light soy sauce, which is the key to deliciousness.
· Add the tofu, turn it a few times, add a little water and cook for a while.
· If you like it sweet, you can add half a spoon of tomato sauce and sprinkle chopped green onion.
The nutritional value of tofu is very high. The main raw material of tofu is soybean. The protein value in soybean is comparable to that of fish, and it is the leader in vegetable protein.
Soybeans used to make tofu contain about 18% oil, most of which can be transferred to tofu. The proportion of oil and linoleic acid in soybeans is relatively large, and it does not contain cholesterol, which is beneficial to the growth and development of human nerves, blood vessels, and brain. So everyone can try this delicious food.
