TRENDS.- Although for many asado, anticuchos, choripán and meat empanadas are traditional foods for the Holidays, vegetarians or vegans also have many options to celebrate these days around of good food. In addition to vegetables, there are many options that replace this protein, such as soy burgers, vegan sausages, tofu, seitan and more.
Gabriela Lizana, Director of Health and Nutrition at UDLA, Viña del Mar, says that now there are many foods for people who do not eat meat or its equipment, including people who eat animal-free food. products, highlighting among them the diversity of vegetables and cereals, which in addition to helping reduce caloric intake, help digestion.
“People who do not eat meat and food of animal origin have different recipes to cook for these holidays. Vegetable, chard or soy meat empanadas, prepared, for example, with wholemeal flour; seitan anticuchos , vegetable skewers or grilled vegetables, such as peppers, aubergines, Italian squash; lentil burgers and charcoal-roasted potatoes wrapped in aluminum foil, options that, together with a plate of salad, are healthy good, low in calories and digested faster, thus avoiding the discomfort that can be caused by eating too much at parties”, explains the nutritionist.
LENTIL BURGER (recipe)
- 3 to 4 cups of lentils
- ½ cup oatmealoatmeal or wheat flour
- 2 gardens
- 1 medium onion
- 2 medium carrots
- Paprika and garlic to taste
- Optional: pepper, cumin, oregano, rosemary, thyme, curry, coriander
Cook lentils with salt to taste. Sauté onion, carrot, paprika, garlic and add the desired seasonings. In a blender or processor mix the cooked lentils with sautéed, mix to the desired consistency. Mix the smoothie with flour and eggs, leaving a consistency that allows compacting and creating a hamburger. Let the mixture rest for 10 minutes, then bake or bake.
ROASTED SEITAN (vegan recipe)
- 4 cups of wheat gluten
- 1 cup of breadcrumbs or 1 cup of rice flour, chickpea, oatmeal
- 10-12 tablespoons of soy sauce
- Garlic and paprika or paprika to taste
- 1 medium onion
- Vegetable oil
- Natural vegetable cooking broth
- Optional: pepper, oregano, cumin, merquén, rosemary, thyme
In a blender or food processor mix 2 ½ to 3 cups of water with onion, garlic, paprika, soy sauce and oil. Add seasonings if needed. in a bowl forrare wheat gluten, cup breadcrumbs or flour and salt; add the smoothie and mix very well until all the ingredients are combined (10 minutes). The mixture should be very compact and chewy consistency. Form the dough into a roll and let it rest for 30 minutes. Then, in a large hot pot, put the dough in the vegetable broth. When it boils, reduce the heat to medium-low and cook for 1 minute ½ hour, turn the dough if the broth has reduced. Finally, the dough is placed in the grill or in the oven to brown.