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Plant based diet – ziua V

joi, octombrie 31, 2019
|
scris de World Class Romania

Prânzul din această zi îţi furnizează o doză considerabilă de proteine, năutul fiind una dintre cele mai bune surse vegetale.

Mic dejun: Budincă de semințe de chia cu cacao şi nuci

Budinca de seminte de chia cu cacao si nuci

Poate fi atât un mic dejun delicios, cât şi o gustare între mese, atunci când eşti pe fugă şi ai poftă de ceva dulce. Reţeta o găseşti aici.

Prânz: Salată de năut cu legume

Salata de naut cu legume

Eu am comandat-o de la restaurantul Barca, dar am ales varianta fără ceapă. Însă această salată se poate prepara foarte uşor şi acasă. Iată cum:

Ingrediente (pentru 2-3 porții)
200 grame boabe de năut (fiert sau la conservă)
2 ardei kapia
Un castravete proaspăt
2 roșii
2 linguri de ulei de măsline
O legătură de pătrunjel
Sare, piper, după gust
Sucul de la o lămâie

Mod de preparare
1. Taie felii roşiile şi castravetele, iar ardeiul în fâşii late. Varsă-le într-un bol de sticlă împreună cu boabele de năut. Adaugă uleiul, sarea, piperul și sucul de lămâie şi amestecă din nou. Înainte de servire, pune puțin pătrunjel deasupra fiecărei porții.

Cină: Tăiței de fasole mung cu legume

Taitei de fasole mung cu legume

Ingrediente (pentru 2-3 porții)
Un pachet de tăiței de fasole mung
200 grame de tofu
30 ml lapte de cocos
O lingură de ulei de cocos
O ceapă verde
Un cățel de usturoi tocat mărunt
Ghimbir tăiat cubulețe
2 morcovi tăiați bețe
Un ardei gras roșu, tăiat
1-2 linguri de sos de soia
1-2 linguri de sos de stridii vegetarian
1-2 linguri de sweet chilli
O lingură de sirop de agave

Mod de preparare
1. Pune pe foc o cratiţă cu aproape doi litri de apă şi, după ce dă în clocot, opreşte focul. Varsă imediat tăiţeii ca să îi înmoi puţin.
2. Într-un wok, pune la încins uleiul de cocos, adaugă usturoiul, ceapa şi ghimbirul. Lasă totul pe foc două minute și amestecă încontinuu. Adaugă morcovii și ardeiul gras. Călește 3-5 minute, apoi stropeşte cu laptele de cocos şi mai ţine pe foc încă două minte.
3. Adaugă tăiţeii şi sosurile şi amestecă bine alte două minute. Mută totul într-o farfurie.
4. Într-o tigaie curată caramelizează cuburile de tofu în uleiul de cocos şi siropul de agave, circa un minut pe fiecare parte. Pune-le apoi peste mixul cu tăiţei.

Foto: fitforfashion.ro

Tag-uri:
Dietă, Energie, Exerciţii, Nutriţie, Reţete, Vegan

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