10 meatless salads, which will not leave you hungry
Educational Program Food / / December 19, 2019
Salad with chickpeas, pasta, beans, bulgur, tofu, mushrooms and vegetables like fasting, vegans and anyone who wants to diversify its menu.
1. Lean salad with pasta, green beans, olives and green sauce
Ingredients
- 80 g farfalle (butterflies in the form of paste);
- salt - to taste;
- 150 g of green beans;
- a few sprigs of parsley;
- a few sprigs of basil;
- ground black pepper - to taste;
- Dried oregano - to taste;
- 1 clove of garlic;
- 2 tablespoons of vegetable oil;
- arugula beam;
- 80 g of canned corn;
- 100 g of cherry tomatoes;
- a handful of olives.
preparation
Cook the Farfalle in salted water according to package directions. Separately, in a salted water boil green beans for 10-15 minutes.
Put in a mortar parsley and basil, salt, pepper, oregano and chopped garlic. Pour the oil and grind all the ingredients. Give refueling little brew.
Mix arugula, cooled pasta and beans, corn and cut in half the tomatoes and olives. Add the dressing, stir again and let sit for 10 minutes.
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2. Lean salad with potatoes, peas, mushrooms and pickled cucumbers
Ingredients
- 6-8 potatoes;
- 200 g of pickled mushrooms;
- 4-5 marinated or pickled cucumbers;
- 1 red onion;
- 250 g of canned peas;
- a few sprigs of parsley or dill;
- salt - to taste;
- ground black pepper - to taste;
- a few tablespoons of vegetable oil.
preparation
Boil potatoes until ready, Cool and clean. Cut the potatoes into cubes, mushrooms and cucumbers - thin slices, and onion - half rings or chetvertkoltsami.
Add the prepared ingredients, peas, chopped herbs, salt, pepper, butter and toss the salad.
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3. Lean salad with chickpeas, avocado, peppers and herbs
Ingredients
- 2 avocado;
- 1 red bell pepper;
- 2 garlic cloves;
- 1 bunch parsley;
- 1 fennel beam;
- ½ basil beam;
- 200 g of canned or boiled chickpea;
- salt - to taste;
- ground black pepper - to taste;
- chili powder - to taste;
- 2 tablespoons of vegetable oil;
- 1 lime.
preparation
Cut peeled avocados and pepper slices medium. Chop the garlic and parsley. Add the chickpeas, salt, black pepper, chilli, oil, lime juice and stir.
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4. Lean salad with chickpeas, Korean carrots and bell pepper
Ingredients
- 1 red bell pepper;
- a few feathers of green onions;
- a few sprigs of cilantro;
- 250 g of canned or boiled chickpea;
- 200 g Korean carrot;
- hops-suneli - to taste;
- salt - to taste;
- a little sesame.
preparation
Cut the peppers long thin strips. Chop the greens. Add the chickpeas, carrots, hops-suneli, salt and sesame. Stir and leave to infuse for 10 minutes.
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5. Lean salad with mushrooms, beets and soy-honey dressing
Ingredients
- 2 beet;
- 1-2 carrots;
- 500 g mushrooms;
- a few tablespoons of vegetable oil;
- salt - to taste;
- ground black pepper - to taste;
- 1 a beam of green onion;
- a few sprigs of dill;
- 1 tablespoon honey;
- 1 tablespoon lemon juice;
- 3 tablespoons soy sauce;
- a handful of sesame seeds.
preparation
Boil beets and carrot until soft. Cut the mushrooms into large chunks and place in a preheated pan with oil. Fry until golden brown, season with salt and pepper.
Peel cooled beets and carrots and cut into large cubes. Add the chopped onions, dill and cooled mushrooms.
Connect honey and 1-2 tablespoons of oil. Pour in the lemon juice and soy sauce, mix well and leave for 5 minutes. Season the salad resulting mixture and sprinkle with sesame seeds.
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6. Lean warm salad with beans and carrots
Ingredients
- 150 g of green beans;
- 2 carrots;
- 1 onion;
- a few tablespoons of vegetable oil;
- 120 g of canned or boiled beans;
- salt - to taste;
- ground black pepper - to taste;
- a few sprigs of dill.
preparation
Boil the green beans for 10-15 minutes. Cut the carrots into thin strips or rub on a grater for Korean carrot. Slice the onion chetvertkoltsami.
Lightly fry the carrots and onions in the hot oil. Add hot pepper and white beans and warm. Season salad with salt and pepper. Before serving, sprinkle with chopped dill.
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7. Lean salad with potatoes, sauerkraut and pickled mushrooms
Ingredients
- 3-4 potatoes;
- 200 g sauerkraut;
- 150 g marinated mushrooms;
- a few feathers of green onions;
- salt - to taste;
- ground black pepper - to taste;
- 2 tablespoons vegetable oil.
preparation
Boil the potatoes until tender, cool and clean. Cut them into small cubes. Add the cabbage, mushrooms, chopped onion, salt, pepper, butter and mix well.
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8. Lean salad with bulgur, tomatoes and herbs
Ingredients
- 100 g bulgur;
- salt - to taste;
- 2 tablespoons olive oil;
- 1-2 tablespoons of lemon juice;
- 1 bunch parsley;
- ½ green onion beam;
- ½ mint beam;
- 3-4 tomatoes;
- ½ onion.
preparation
Boil in salted water rump until ready. The hot bulgur pour oil and lemon juice, stir and cool.
Chop the parsley, chives and mint leaves. Cut the tomatoes into small pieces, and onion - thin strips. Add the cooled bulgur and mix.
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9. Lean Greek salad with tofu
Ingredients
- 300 g of tofu;
- 4-5 tablespoons of soy sauce;
- 2 tomatoes;
- 1 cucumber;
- ½ red bell pepper;
- a handful of olives;
- 2 slices of lemon;
- a few tablespoons of vegetable oil;
- salt - to taste.
preparation
Cut the tofu into small cubes, pour soy sauce and leave to marinate for 30 minutes. Tomatoes, cucumber and pepper Chop the same cubes and olives cut in half.
Add the vegetables to the lemon juice, oil, tofu, drained fluid from it. Salt the salad and toss.
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10. Lean salad with eggplant, beans and pickled onions
Ingredients
- 1 eggplant;
- a few tablespoons of vegetable oil;
- salt - to taste;
- 1 red onion;
- a few sprigs of dill;
- 2 tablespoons of vinegar of 6%;
- 1 tablespoon sugar;
- 180 g of canned or boiled beans.
preparation
Cut the eggplant into cubes. Put in a preheated oil pan fry and the lid within a few minutes, stirring occasionally. Salt the vegetables and cool.
Cut the onion into thin strips and chop the dill. In a bowl, mix 1 tablespoon of oil, vinegar, sugar and ½ teaspoon salt. Add the onion and dill, stir and leave for 5 minutes.
Pour in the marinade eggplant and beans. Salt the salad and toss.
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