We love healthy foods, especially when they can be made easily and quickly during the week. Salad is not the only quick dish to prepare. Take a look at 5 recipes you can make.
Crispy zucchini pancake
Ingredients:
– 2 small grated zucchinis
– 1 small onion grated
– 1 this
– 1 tablespoon of fresh dill, or 1 teaspoon of powder
- Salt and pepper to taste
– 1/2 cup bread crumbs (or more if needed)
- Frying oil
– Yogurt or sour cream to garnish
Preparation:
In a pan put the zucchini, onion, egg, dill, salt and pepper. Mix well until it becomes one. Add the bread crumbs and continue to stir. If the mixture looks too wet, add a little more crumb. Shape into small pancakes.
In a skillet, add enough oil to cover the bottom. Put a pancake in the oil. It should make a noise right away, otherwise let the oil get hotter. Taste and see if you need to add more salt and pepper. Cook until golden and crispy, about 5 minutes, being very careful not to let it burn. Turn around and do the same thing on the other side. Remove from skillet with paper towels to remove excess oil. Serve immediately with a little yogurt or sour cream.
Yogurt parfait
This is a great idea for a quick and healthy breakfast. There's no secret to the recipe: you need your favorite fruit, Greek or plain yogurt (the thicker ones taste better), and a topping of your choice. Take a little pot, put a layer of fruit and another of yogurt. Make as many layers as you like. Take it to the fridge and when you eat, just add the topping you prefer (granola, oatmeal, etc). If you don't know which fruit to use, we suggest these combinations:
strawberry and pistachio
blackberry and nuts
Blackberry and Raspberry with Granola
Apricot, cherries and cashews
Chopped Cabbage Salad with Cranberry and Balsamic Dressing
Ingredients:
– 1/4 cup of dried cranberries
– 3 tablespoons of balsamic vinegar
– 6 cups thinly sliced green or red cabbage
– 1 tablespoon of extra virgin olive oil
– 1 tablespoon of finely chopped onion
– 1/2 cup whole almonds, toasted and lightly chopped
– 1/4 cup chopped fresh Italian parsley
Preparation:
In a small saucepan, heat the vinegar over medium heat, without boiling. In a small bowl, combine the cranberries and vinegar. Let them soak until softened, about 15 to 20 minutes, and shake off excess vinegar. Place the chopped cabbage in a large bowl and set aside. In a small pan over medium heat, heat the oil and add the onion. Saute for about a minute until soft. Remove from heat and add the cranberries. Season with salt and pepper. Let it rest. In another pan, toast the almonds over low heat. Pour some of the dressing over the cabbage and mix well. Let it rest for 5 to 10 minutes, then add a little more sauce. Add the almonds and parsley. Is ready!
Anything goes with tomato and bean stew
Ingredients:
– 1 tablespoon of oil
- 1 chopped onion
– 2 cloves of minced garlic
– 1 tablespoon of fresh thyme
– 1 can of chopped tomato
– 3/4 cup marinated red pepper, chopped lightly
– 1/2 cup pitted olives
– 1 can of drained and rinsed kidney beans
– 1 bunch of washed and chopped spinach (can substitute for Swiss chard or cabbage)
- Salt and pepper to taste.
Preparation:
In a large pan, heat the oil until shimmering. Add the onion and cook until translucent, about 5 minutes. Add the thyme, garlic and cook until golden, also about 5 minutes. Add the tomatoes, red pepper and pitted olives. Stir everything together and cook for 15 to 20 minutes, until the flavors blend. Include beans and spinach. Cook until beans are hot and spinach is cooked through, about 5 minutes. Salt and pepper to taste. Is ready!
Chickpea and chipotle burger
Ingredients:
– 1 can of chickpeas
– 2 potatoes, boiled and cut into squares
– 1 medium onion, finely chopped
– 1 large tomato, coarsely chopped
– 1 small piece of chopped jalapeno pepper (optional)
– 2 pieces of chipotle in adobo sauce
– 1 teaspoon of salt
- Black pepper
– 1/3 cup bread crumbs (or quinoa flakes or cornmeal)
- Olive oil
Preparation:
Heat the oil in a small skillet over medium high heat. Add and sauté the onion until it starts to brown and becomes translucent. Add the chopped jalapeno pepper and sauté for 2-3 minutes, until softened. Add the tomatoes and cook until they are soft. Remove from fire.
Blend the chickpeas, chipotle pepper and potatoes in a food processor until smooth. Add the spice mixture, onion, tomato, and stir well with a spoon or fork. On a large plate, sprinkle the bread crumbs.
Shape the hamburger and coat it with the crumbs. In a large skillet, heat a little oil over medium heat. Add the burgers and cook until golden, about 3-5 minutes. Turn over and do the same with the other side. Serve on bread with lettuce, tomato and everything a good hamburger calls for.
The rush of everyday life affects everyone, but that's not why you should stop eating well. Also, being a vegetarian doesn't mean your only option for a quick meal is a salad. Bet on these 5 recipes and see how you can prepare something fast, be healthy and still eat well.
Text written by Amanda Magliaro Prieto of the Eu Sem Fronteiras Team.
