Recipes of kitchen vegetarian (tab 6 / protein)

Protein-containing foods must not exceed a quarter of the weight of the vegetables and fruits consumed in a meal. Excess protein requires too many efforts to the liver and kidneys and cause serious illness.

Beans squash

White beans with Zucchini and herbs

The judas white, enhanced by the delicate taste of the curry and fennel, complemented with crunchy strips of Zucchini.


450g of white beans, soaked

1 l water

25 g of butter or margarine

1 tablespoon curry powder

1 chopped large fennel flowerhead

2 tablespoons of olive oil

juice of 1/2 lemon

salt and pepper

1 Zucchini

3 tablespoons chopped fresh parsley

3 tablespoons chopped fresh dill


  1. Drain the beans, place in a pot and cover with water. Bring to a boil. Lower the heat, cover and simmer for an hour and a half, until softened. Heat half the butter or margarita in a large saucepan, add the curry and sauté the fennel to fire medium until it is transparent. Drain the beans and add them. Cover and cook over very low heat for 10 minutes. Season the beans with olive oil and lemon juice, salt and pepper to taste and place in a source of service.
  2. Cut the zucchini into long strips. Heating the butter and remaining margarine in a frying pan, add the zucchini, parsley and dill and sauté gently to fire medium stirring often and being careful not to break the courgette until golden brown how many strips. They should be somewhat soft, but consistent. Serve the beans with squash and serve.

Croquettes of sunflower and Sesame

Far from the typical cakes fried, dipped in oil, we suggest a healthier version, baked.


225 g of sesame seeds

225 g of sunflower seeds

½ teaspoon dried Marjoram

½ teaspoon dried oregano

½ teaspoon dried thyme

½ teaspoon dried Basil

1 teaspoon of ground cumin

1 tablespoon tamari

1 large green pepper without seeds finely chopped

1-2 celery stalks, finely chopped

1 grated carrot

1 tomato, quartered


  1. Preheat the oven to 180 ° C. Molar Sesame and sunflower seeds, but leave a coarse powder because the croquettes must have some texture. Put the seeds in a large bowl. Add herbs, cumin, the mari, the pepper the celery and carrots. Pass tomato by mixer a moment so are small pieces and dump it in the mix.
  2. Form a smooth ball with a handful of the mixture and flatten it. Arrange in a source of greased baking and repeat to make 12-16 croquettes. Bake 30-45 minutes, until browned.

You can make smaller croquettes and serve as appetizers with different sauces.

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

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By • 31 jan, 2013 • section: Nutrition