These dishes are so unique, your friends will be amazed by your creativity. They are packed with nutrients too! So what are you waiting for? Let's get started!

1. Bean Salad With Avocado And Seaweed

Ingredients for 4 people

  • 250 g of white beans (serve any other kind of bean)
  • 2 tender onions (if you prepare them with shallots instead of onions, the flavor will be finer)
  • 4 pear-shaped tomatoes
  • 1 yellow pepper
  • 2 avocados
  • 1 Granny Smith apple
  • 1 strip of dehydrated wakame seaweed
  • 100 g of arugula
  • 350 g of cooked grain corn
  • Sea salt

For seasoning

  • 20 g of almonds
  • 20 g of nuts
  • 2 tablespoons of apple cider vinegar
  • 6 tablespoons of virgin olive oil
  • Sea salt
  • Freshly ground white pepper

Preparation (60 minutes)

Put the beans in water to soak and the next day drain them. Pour the drained beans into a pot, cover them with water and bring them to a boil. When they break to boil, lower the heat and let them cook until tender. Drain them and let them cool.

Chop the onion, as well as the tomatoes, and chop the pepper into strips. Peel the avocado and cut it into cubes. Also cut the apple, although if it is organic you can use the skin.

Put the wakame seaweed in water to soak for 3 minutes, drain and cut.

Mix all the ingredients in a large bowl.

To prepare the dressing, grind the nuts in a mortar and pestle, then add the oil and vinegar. Sprinkle it as you like and mix everything well. Pour this vinaigrette of nuts on the salad and serve it.

2. Basmati Rice With Sweet Potato Curry

Ingredients for 4 people

  • 200 g of basmati rice (to make the basmati rice more aromatic, let it soak 1 hour before)
  • 450 ml of water or broth to cook the rice
  • 1 medium onion
  • 2 tablespoons of green curry paste
  • 400 ml of coconut milk
  • 1 glass of water
  • 1 medium-size sweet potato
  • 1 medium eggplant
  • 200 g of broccoli
  • 1 tablespoon of chopped fresh cilantro
  • Virgin olive oil
  • Sea salt

Preparation (35 minutes)

Put the water or broth to heat. In a separate casserole, add a little oil and put it on the fire. When it is already hot, add the rice grains and stir well. Add the hot water, a little salt and cover the casserole. Let it cook over high heat for 2 minutes. Then, reduce the intensity of the cooker to the minimum and let it cook until it has absorbed the water. Remove from heat and let stand a few minutes to finish cooking. Reserve it.

Chop the onion finely and pour it in a wok with hot oil. Then add the curry paste and let it cook for 3 minutes over medium heat. Then add the coconut milk and the glass of water, and raise the heat until it starts to boil. Lower the flame of the stove and cook over low heat for about 5 minutes.

Peel the sweet potato, cut it into cubes and add it to the wok. After a few minutes, add the aubergine also cut into cubes and the broccoli to bouquets. Let the vegetables cook, stirring occasionally, until they are ready. To finish, add the coriander leaves.

Serve the dishes with a rice base and cover with the vegetable curry.

3. Quinoa Spirals With Shiitakes

Ingredients for 4 people

  • 500 g of quinoa spirals
  • 250 g of fresh shiitakes (if you use dehydrated shiitakes, leave them in hot water for 30 minutes)
  • 1 medium-sized eggplant
  • 800 g of tomatoes
  • 2 cloves garlic, mashed
  • 200 g of peas
  • Sea salt
  • Pepper at 5 berries freshly ground
  • 3 tablespoons chopped fresh parsley
  • 30 ml virgin olive oil

Preparation (20 minutes)

Cut the eggplant into cubes, and with the help of a sharp knife, finely slice the shiitakes. Cut the tomatoes then into squares.

Put the oil to heat in a medium thick-bottomed casserole and, when it starts to be hot, add the shiitakes, aubergines and mashed garlic.

Let it cook, stirring continuously and 4 or 5 minutes later add the chopped tomatoes, peas and a little salt. Cover the casserole and cook on low heat for about 12 minutes (if necessary, you can add a little water).

Meanwhile, pour the quinoa spirals in a pot with plenty of boiling water, add salt to your liking and let them cook until they are ready. Drain the spirals well and pour them back into a pot.

Season the shiitake sauce with a little pepper and then add the fresh parsley.

Mix the sauce with the pasta and serve immediately.

4. Potato Cake With Lentils And Tempeh

Ingredients for 4 people

  • 150 g of brown lentils
  • 500 g of potato
  • 100 ml of soy milk
  • 1 onion
  • 1 medium leek
  • 100 g of tempeh
  • 100 g of parsnips
  • 20 g of black sesame
  • 150 g of carrots
  • 50 g of fried tomato sauce
  • Virgin olive oil
  • Sea salt
  • Freshly ground black pepper
  • 1 teaspoon of paprika (sweet)
  • 1 bay leaf
  • 1 teaspoon of miso

Preparation (95 minutes)

In a saucepan with plenty of cold water, put the lentils and the bay leaves and, after boiling, simmer. When they are almost done, add the paprika and let it cook for a few minutes. Drain them and reserve the liquid.

In another pot, cook the potatoes and pass through the mill. Add warm soy milk, salt and pepper and stir until mashed.

Cut the vegetables thin and, in a casserole with oil, sauté the onions and add the leeks, and soon, carrots, parsnips and tempeh to cubes. Cover and keep at medium heat 10 min.

Add lentils, tomato sauce and cook 5 min. Dissolve the miso in a little of the cooking liquid, add it and stir it.

Put the stew on a baking tray painted in oil. Cover with mashed potatoes, sprinkle sesame and place in a preheated oven at 190 ° C until crunchy.

Tips to prepare unique dishes with all the nutrients

Dividing the food into different dishes is a resource that is used to ensure (although not always achieved) that our menu of the day is varied and enjoyable. The appetizer opens the appetite, the soup dilates the stomach and prepares the digestive system for the main course that comes behind, and as a whole, all have to complement each other to get a balanced and complete meal.

With this parade of dishes it is easier to fall into the temptation of overeating, we have to devote more time to the kitchen.

But if we are able to gather in a single dish a "round" recipe, with the necessary amount of quality nutrients, and in an adequate proportion, we will simplify our work and we will also gain free time and space in our kitchen.

It has to be balanced, but not obsessed. If our only dish lacks something, nothing happens, because daily needs can be complemented with the rest of the meals of the day. There are even nutritionists who recommend one plate per meal to better control calorie intake and help us maintain the line.

The single dish has to be consistent, but by no means excessive or heavy, which are two very different things. In this case, consistent means that it is complete and leaves us satisfied; that is to say, to free us from the need to peck again shortly after getting up from the table.

This is easy to achieve when we make sure to include vegetable fiber, either with the help of whole grains such as rice, buckwheat or millet, or being generous with vegetables (artichokes, broccoli, cauliflower or carrot are some of the richest in this healthy substance).

But for a dish to have the virtue of satisfying us, it is necessary that it is also stocked with slowly assimilated carbohydrates and has a correct proportion of quality fats.

Foods such as quinoa, legumes, tomatoes, zucchini and the like have a very low glycemic index and are ideal for these meals, since they have the property of releasing their energy in a progressive manner. ideal proportions

To make all this simpler, it is enough that we worry about composing the dish with 50% whole grains, 30% of vegetables, 10-15% of vegetables or vegetable proteins (tofu, seitan, tempeh) and the rest complement it with nuts, seeds or algae.

The oils should not exceed 2% of the total dish.

Nor should we forget to enrich our plate with aromatic herbs, spices and condiments. They are the messengers of taste that make us enjoy food and, as they saturate our senses, they invite the brain to process the signs of satisfaction and satiety before.

In the single dish, the garnish is more important than if it were only part of a second or main dish, and you have to give prominence. The accompaniment is not a resource to wrap the recipe, but it is ingredients that we must choose well to enrich the dish and make it more complete and healthy.