What delicious to cook for lunch without meat and quickly: recipes

Recipes of delicious dishes without meat.

Content

Now more and more people are promoting a healthy lifestyle. Along with this, vegetarianism became quite popular. But the main reason why a significant amount of people do not consume meat is an insufficient amount of money. Most plant products are rich in fibers, which contributes to the health of the gastrointestinal tract and can help in preventing constipation.

Advantages of food without meat

Easy food without meat, also known as Lacto-Svo-Vegetarianism (fishing), means exclusion from the diet of meat, but includes products of plant and animal origin, such as milk, eggs and honey. Here are a few advantages of this type of nutrition:

Close diet can reduce the risk of cardiovascular diseases, as it is often rich in vegetables, fruits, nuts and grains that contribute to heart health.
Many people notice that the transition to Lacto-Sovo-Vegetarism helps them control the weight due to the wealth of food with fibers and the low content of saturated fats.
Fruits, vegetables, nuts and cereals, which are often present in the Lacto-Vegetarian diet, are an excellent source of antioxidants and phytonutrients that can protect the body from damage to free radicals.
The production of plant products usually requires less natural resources and creates less emissions into the atmosphere compared to meat production, which can contribute to sustainable use of resources.
The Lacto-Sovo-Vegetarian diet is often selected for ethical reasons associated with animal husbandry and animal processing. This approach can also reduce the environmental trace in comparison with a diet that includes a large amount of meat.
The Lacto-Sovo-Vegetarian diet provides a variety of food options, allowing the use of various plant products, dairy products and eggs.
It is important to understand that children need a sufficient amount of nutrients for proper physical and mental development. Meat is a source of high -quality proteins, iron, zinc and group B vitamins, such as vitamin B12. In the absence of meat or other sources of these nutrients, problems with the growth, development and general health of children may arise.

What can be prepared for lunch without meat?

There are many options for delicious and balanced dishes without meat.

Pasta with vegetables:

Italian pasta
Eggplant
Red pepper
Champignon
Garlic, onions
Olive oil, basil, salt, pepper

Kinoa-Salad with vegetables:

Kinoa
Cucumbers
Tomatoes
Red onion
Greens (cins, parsley)
Olive oil, lemon juice, salt, pepper

Lentil soup:

Green lentils
Carrot
Onion
Celery
Tomatoes
Garlic, spices (cumin, cilantro), salt, pepper

Thai vegetarian soup Tom Yam:

Shiitak mushrooms
Tofu
Lemongrass
Lime
Coconut milk
Chile, coriander, ginger

Physol with vegetables:

Red beans
Corn
Tomatoes
Onion
Pepper
Tomato sauce, spices (paprika, chili), salt, pepper

What to cook for lunch without meat quickly?

A few fast and easy to prepare recipes for lunch without meat:

Toasts with avocado and egg:

Bread (preferably whole grain)
Avocado
Egg (boiled, fried or sprinkled with herbs)
Salt, pepper, red pepper (optional)
Quick vegetarian Pasta Primaver:
Italian pasta
Mix of vegetables (tomatoes, broccoli, peas)
Garlic
Oliva oil of cold squeezing, basil, salt, pepper

Greek salad:

Tomatoes
Cucumbers
Red onion
Feta
Olives
Olive oil, lemon juice, oregano, salt, pepper

Fast vegetarian freerice:

Potatoes (sliced \u200b\u200bin cubes)
Carrots (sliced \u200b\u200bin circles)
Green peas
Onion
Soy sauce, ginger, garlic

Tomato soup with coconut milk:

Canned tomatoes
Coconut milk
Onion
Garlic
Italian herbs, salt, pepper

Omlet with vegetables:

Eggs
Tomatoes
Spinach
Onion
Cheese (optional)
Salt pepper

Fast vegetarian tacos:

Tortillas
Canned black beans
Corn
Tomatoes
Salad
Guacamole

Lunch in haste without meat

Eggs contain full -fledged proteins, which are an important building material for tissues, cells and muscles of the body. Eggs are rich in vitamins such as vitamin B12, vitamin D, vitamin A, vitamin E and a number of others. These vitamins play a key role in maintaining the health of the skin, bones, vision, immune system and other body functions. They contain minerals such as iron, zinc, selenium and phosphorus, which are important to maintain the normal function of organs and systems of the body.

Vegetarian melting omelet with vegetables

Ingredients:

3 eggs
100 ml of a cup of milk
80 g of grated cheese (of your choice)
2 pcs of tomatoes cut into cubes
Bunch of spinach, cut
1/4 cup of chopped red onion
1/4 cup of chopped sweet pepper
1 tbsp. spoon of olive oil

Instructions:

In the vessel, shake eggs with milk to a viscous substance.
Pour grated cheese into the egg mixture and mix.
In a preheated dish with fat, fry the onion and sweet pepper until soft.
Add tomatoes and spinach leaves, prepare another 1-2 minutes before the volume does not decrease.
Go to the egg mixture and pour it over the vegetables into the container.
Cover with a lid and languish over medium heat for about 5-7 minutes, or until the omelet becomes fried from the bottom.
Carefully turn the layer and cook for another 2-3 minutes before it is fully prepared.
Serve hot, sprinkled with fresh herbs or green onions.

Light tomato paste with vegetables

Ingredients:

230 g of pastes
30 ml of oil from olive of cold squeezing
2 cloves of garlic
1 red onion
1 red pepper
1 small tsukini
400 g of tomato sauce
A bunch of parsley
Grated parmesan

Instructions:

In boiling solution, weld the paste until cooked. Remove and put aside.
In a large vessel, melt the fat over medium heat.
Add spicy vegetables, fry until soft.
Put red pepper and tsukini in the container. Tash about 5-7 minutes until they become soft.
Pour the tomato sauce, season with salt. Stir and cook for another 5-7 minutes.
Put paste into sauce with vegetables, mix well.
Serve tomato paste with vegetables sprinkled with fresh parsley. If desired, sprinkle with grated parmesan.

Lunch from potatoes without meat

Potato is a valuable source of nutrients and brings a number of health of beneficial properties. Potato contains carbohydrates, which are the main source of energy for the body. This is especially important for those who are actively engaged in physical activity. It contains a significant amount of potassium, which plays an important role in maintaining the health of the cardiovascular system and regulation of pressure.

Potato cutlets:

4 average potatoes
1 onion
2 cloves of garlic
1 egg
100 g of cheese
50 g of a cup of breadcrumbs
Baking powder of the dough (optionally)
Olive oil

Instructions:

In a large vessel, grind boiled potatoes, onions, garlic, egg, cheese and breadcrumbs. Mix until a homogeneous substance is obtained.
Add suction if necessary.
If the mass seems too wet and sticky, add a little breadcrumbs or dough baking powder.
Form cutlets from this mass.
Heat fat for frying.
Fry the cutlets on both sides.
Put them on a paper towel to get rid of excess fat.

Lunch dishes without meat

We offer you a recipe for vegetable stew. This is a hearty and tasty dish, ideal for lunch without meat.

Ingredients:

1 large eggplant
2 average tsukini
1 red pepper
1 yellow pepper
1 red onion
2 cloves of garlic
2 large tomatoes
300 ml of sauce
10 g of tomato paste
1 teaspoon of dried basil
1 teaspoon of dried oregano
Fat for frying

Instructions:

In the vessel, hot fat.
Add onions and garlic, fry until soft.
Enter eggplant, tsukini and both types of pepper. Cook for about 8-10 minutes, until soft.
Pour tomatoes, tomato sauce, tomato paste, basil and Oregano. Salt and pepper. Stir and cook another 10-15 minutes over medium heat.
When the vegetables are soft, the dish is ready. Serve the vegetable stew hot, sprinkled with fresh parsley.

Delicious lunch soup without meat

Soups based on vegetables, greens and herbs contain a variety of phytonutrients, such as carotenoids, flavonoids and glucosinolates, which can have antioxidant and anti -inflammatory properties. Vegetable soups are rich in vitamins and minerals such as vitamin C, vitamin A, potassium, magnesium and folic acid. These substances are important for maintaining the health of the body.

Light vegetarian tomato soup with coconut milk

Ingredients:

1 onion
2 cloves of garlic
1 kg of tomatoes
400 ml of coconut milk
1 liter of vegetable broth
1 teaspoon of olive oil
Salt and black

Instructions:

In the container, heat fat. Fry onion and garlic until soft.
Enter tomato cubes and cook them for 5-7 minutes until they become soft.
Gradually pour the vegetable broth, bring to a boil, then reduce the fire and let the soup boil over low heat for about 15-20 minutes.
Pour coconut milk and continue to cook for another 5-7 minutes. Season with salt and pepper.
Use kitchen appliances to grind the soup until a homogeneous substance is obtained.
Serve hot, decorating with fresh herbs.
This tomato soup with coconut milk has a rich taste and cream texture, which makes it an excellent choice for a light and tasty dinner.

Film salad, red grapefruit and avocado

A salad with a movie, red grapefruit and avocado has a number of useful properties due to the content of various nutrients in its composition. A source of full -fledged protein, which is important for tissue growth and development, as well as for the overall health of the body.

Red grapefruit contains vitamin C, which is a powerful antioxidant that helps maintain skin health and immune system. It will help to regulate cholesterol levels and reduce the risk of cardiovascular diseases.

Ingredients:

100 G Kinoa
1 cup of water
1 red grapefruit divided into slices
1 large avocado sliced \u200b\u200bin cubes
50 g almonds
A bunch of fresh mint
50 ml of fat
10 g of lemon juice

Instructions:

Rinse Kinoa under cold water. In the pan, bring the water to a boil, add a movie and cook over medium heat for 15-20 minutes or until all the water is absorbed. Leave the movie to cool.
Prepare vegetables and fruits: cut the avocado and grapefruit into cubes.
In a large bowl, connect the cinema, avocado cubes, grapefruit slices, chopped almonds and fresh mint.
In a separate bowl, mix olive oil, lemon juice, salt and pepper. Mix until a homogeneous mass is obtained.
Pour the salad with the prepared dressing and mix gently. Serve a salad in a beautiful bowl and sprinkle a little more fresh mint and almonds if desired.

Vegetarian lasanya

Ingredients:

2 average eggplant
1 Big Tsukini
1 red sweet pepper
1 onion
3 cloves of garlic
400 g spinach
1 bank (400 g) of tomato sauce
20 g of fat
230 g of Mozarella, grated

For Behamel-Saw:

40 g of oil
40 g of flour
450 ml of milk
Salt, pepper and nutmeg
9-12 sheets Lazanya
Parmesan for sprinkling

Instructions:

Heat fat for frying. Fry onion and garlic until soft.
Pour the vegetables until they become soft.
Add spinach and prepare until the moment it decreases in volume.
Pour the tomato sauce, season with salt and pepper. Tash on light heat for 10-15 minutes.
Melt the oil in the pot, add the flour and mix until the roll is obtained.
Pour the milk slowly, stirring constantly to avoid lumps.
Cook to thickening, add salt, pepper and nutmeg.
Heat the stove to 180 ° C.
In the baking dish, lay out a layer of tomato filling, then lasagni, a layer of Behamel-sousing, and so on. Repeat until the ingredients end.
The last layer should be a Behamel-souser. Sprinkle with grated parmesan from above.
Put the dish with a semi-finished product in the furnace and cook for about 30-40 minutes, until the food becomes golden and bubble.
Let stand for a quarter of an hour before serving. Serve portions sprinkled with fresh parsley, if you want.

What is if there is not enough money for meat?

Unfortunately, now a large number of people have financial difficulties. However, this is not a reason to use only quick carbohydrates that often cause type 2 diabetes. The main task is even in the presence of a small amount of funds, to make food varied, covering all needs for vitamins and trace elements. If, due to financial restrictions, access to meat is limited, there are alternatives in the form of superfluids and other products rich in nutrients:

Beans, lentils, chickpeas and other legumes provide protein, iron and vitamins of group B. They can be added to soups, salads or used to prepare vegetarian dishes.
Eggs are an excellent source of protein, vitamins and minerals. They are available at a lower price and can be included in various dishes, starting from omelettes to fried eggs.
Tofu and other soy products can be used as a replacement of meat. They are rich in protein, calcium and iron.
Almonds, walnuts, sunflower seeds and pumpkin seeds - excellent sources of protein, iron and healthy fats.
Milk, yogurt, cheese that are not meat also provide important nutrients, such as protein, calcium and vitamins of group B.
Vegetables and fruits provide important vitamins, minerals and antioxidants. They should be included in the diet regularly.

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It is important to provide children with a balanced diet that includes a variety of products. If necessary, a discussion with a doctor or nutritionist can help develop an optimal nutrition plan for children in a limited budget.