Vegetarian recipes (tab 10 / protein)

The proteins provide the material necessary for the growth and the repair of the cells and them tissues. As the body needs continuous reviews and renewals, the supply of protein must be constant.

Lentils

Dal lentils or chickpeas

Often mistaken for a soup, dal, served over rice or chapatis, is the most common food in the North of the India. For a simple meal, served with rice, yoghurt and vegetable Curry.

Ingredients:

220 g of lentils red (also can make is of other legumes, like chickpeas and beans)

750 ml water

1 teaspoon turmeric

1 bay leaf

1-2 tablespoons of ghee, butter or oil

1 teaspoon of seeds of cumin or fennel

2 teaspoons of coriander or fennel.

2 sliced tomatoes.

1 teaspoon of salt.

½ 1 tbsp. (optional) lemon juice

4 tablespoons chopped fresh cilantro.

Preparation:

  1. Put in a saucepan the lentils, water, turmeric and laurel. Simmer 15-20 minutes until the lentils are tender.
  2. Meanwhile, heat the ghee, butter or oil in a frying pan in thick background. Add the mustard and cumin or fennel and simmer rapidly until they "jump".
  3. Add the cilantro and tomatoes, Cook for 5 minutes more and add this mixture to the cooked lentils. Add more water if the mixture is too thick, or Cook longer to thicken it. Add salt and lemon juice, if using. Add the cilantro and serve.

Crispy baked tofu

Serve this delicious dish with rice integral, millet or any recipe of cereals.

Ingredients:

450 g of solid tufu.

25-40 g of butter or margarine.

2-3 tablespoons of tamari.

Brewer's yeast flakes for sprinkling.

Preparation:

Preheat oven to 190 ° C. Cut the tofu into 8 or 12 pieces. Melt butter or margarine in a pan, remove from heat and add the tamari. Put the tofu into a dish brush with tamari mixture and bake. Sprinkle the yeast flakes and bake for 20 minutes until the tufu is slightly toasted and crunchy.

Marinated baked tofu: To moisten the tofu with sauce, mix 2 tablespoons of oil toasted sesame, butter or margarine melted, with 2 tablespoons of tamari, 2 spoonfuls of ginger and 4 tablespoons of water. Pour the mixture on top of the tofu in a bowl and let marinate 1 hour. Cover dish with a lid or aluminum foil and bake as in main recipe. Serve with anything.

(Straight from the book of Yoga and cooking, International Sivananda Yoga Vedanta centres).

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By • Mar 21, 2013 • section: Nutrition