It is possible to enjoy a lot culinary without resorting to animals, you just have to know how to cook with grace and taste, choosing the right materials and seasonings and preparing the recipes designed by those who know the subject. Precisely for this reason we have asked your recipe book to Sofia Lucila, a chef specialized in vegan gastronomy.
1. Vegan spaghetti bolognese
- Soak 70 grams (g) of dried tomato, 50 g of sunflower seeds and 50 g of walnuts the night before.
- You drain and wash them to put them in a food grinder; Blend for a few seconds until you get a texture similar to minced meat.
- In a bowl, you gather oregano, sweet Vera paprika, extra virgin olive oil and Himalayan salt, you introduce the crushed mass of the dried fruits and tomatoes, mixes and you add salt.
- You can cook dry pasta or substitute it for zucchini spaghetti, which you will put on a plate, hydrating them with oil and a little salt to add the Bolognese directly without cooking the ingredients and not losing nutrients.
2. Tacos de Heura (vegan chicken) Mexican style
Say the creators of Heura -a mix of wet textured soy with sunflower oil and spices- which is the evolution of meat, a sustainable, nutritious and delicious product made up of natural ingredients.
- To make the tacos, crush 100 g of whole buckwheat, 175 milliliters (ml) of water and a pinch of salt; Let it rest for about five minutes while you prepare the filling.
- Cut some slices of tomato, avocado, some coriander leaves and, very finely, the onion.
- Sauté, in a little oil, salt and sliced garlic, the original Heura bites cut into strips for a few minutes.
- Then you heat a pan with a few drops of oil as if you were going to make crepes, pouring the batter in batches and cooking them over low heat, about two minutes on each side.
- Fill each taco with the Heura and the vegetables, sprinkle with a few drops of lemon and, if you prefer the crunchy texture, you can pass them through the pan over medium-high heat.
3. Vegetable burger with tartar sauce
- To prepare the vegetable "hamburger", peel, clean and dice about 200 g of carrot, 50 g of beet, 80 g of the white part of the leek and 200 g of onion.
- Sauté them over low heat with a little oil and salt and stir from time to time in a pot to which you will add 130 g of buckwheat.
- Mix all the ingredients well, cover with 260 ml of water and cover, increasing the intensity of the heat a little so that it begins to boil, but immediately reducing it to a minimum.
- After about 20 minutes, you can crush it in the same pot, with a hand mixer, and let it cool a little while you prepare a baking tray with its corresponding special paper.
- You place a moistened round mold on top and you introduce the dough, pressing on all sides with a spoon soaked in water to flatten it without it sticking.
- Let the "hamburger" cool to compact for 30 minutes.
- Meanwhile, preheat the oven to 180 degrees and prepare the tartar sauce.
- To do this, drain and wash 75 g of cashews (which you will have soaked overnight), put them in a blender glass and add the juice of a lemon, water and salt. Blend until you get a thick cream.
- Cut the sweet and sour pickles and capers into very small squares, add them to the cashew cream and rectify the salt and lemon, looking for the acidity or intensity of salt that you like best.
- You can bake the "hamburger" for 15 minutes putting it on the same tray, but if you prefer, in a pan over medium-high heat, it will also be very good, with a crunchy texture. Serve with a few slices of tomato, cucumber, lamb's lettuce, alfalfa sprouts, and a tablespoon of cashew tartar sauce.
4. Miso ramen
This miso ramen is an instant version of ramen, but natural and nutritious, tasty and very quick to make. In a supermarket section or in an Asian food establishment, you will be able to find the ingredients without problem.
- Cut half a carrot, half a leek (its white part) and three units of fresh shiitake mushroom into thin slices.
- In a pot, add the vegetables (without oil), with a little salt, and sauté over medium heat, until they start to sweat their own water.
- Then lower the heat or add half a liter of water so that they do not burn.
- Add a piece of wakame seaweed cut into strips and simmer over medium-low heat for 15 to 20 minutes.
- In another pot, bring water to a boil, add a teaspoon of salt, add your favorite noodles, and watch the cooking time on the package.
- Once boiled and drained, reserve the portion in a bowl.
- Before turning off the heat of the vegetable soup, you add a couple of tablespoons of tamarind paste or soy sauce and let it rest for about five minutes.
- Set aside in another container enough to dilute a tablespoon of miso and pour it diluted into the soup pot, stirring everything. Pour the miso and vegetable soup into the bowl with noodles, cut a piece of nori seaweed about 5x3 centimeters and, if you feel like it, drizzle a few drops of lemon juice.
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