Non è così complicato preparare un pasto vegano, neanche se siete alle prime armi con questo regime alimentare che rinuncia ai prodotti di origine animale: ecco 5 facili ricette di secondi vegan da portare in tavola in pochi minuti.
Burger di lenticchie
Ingredienti (per 4 burger)
1 grande tazza di lenticchie cotte e scolate
1 cucchiaio di succo di limone
1 fetta di cipolla
1 manciata di verdure a scelta (patate, broccoli, spinaci… )
Sale e olio q.b.
Procedimento
Soffriggete la cipolla, unite tutti gli ingredienti e frullateli. Il composto deve diventare morbido ma non liquido. Conservate la pastella ottenuta in frigorifero per qualche ora, così si addenserà e non sarà necessario ricorrere alle uova. Usando le mani formate i burger. Cuocete in forno a 180 gradi per mezz’ora. A cottura quasi completa girateli per farli dorare da entrambi i lati.
Frittata senza uovo
Ingredienti
750 ml di acqua
350 gr di farina di ceci
Mezzo bicchiere di olio
Verdure a scelta
Sale e pepe q.b.
Procedimento
In una terrina unite farina di ceci, sale e pepe, aggiungete gradualmente acqua e olio fino a ottenere un impasto mediamente denso. Usate una frusta per evitare la formazione di grumi. Aggiungete le verdure tagliate a pezzetti, crude o cotte, e amalgamate bene. Versate in una teglia oliata e infornate a 220 gradi per mezz’ora. A forno spento attivate il grill per altri 15 minuti. In alternativa potete cuocere la frittata in padella.
Polpette di ceci e zucchine
Ingredienti
1 grande tazza di ceci cotti e scolati
2 fette di cipolla
2 zucchine grandi
Pan grattato q.b.
Sale e olio
Procedimento
Soffriggete la cipolla, aggiungete le zucchine a rondelle e portate a cottura. Frullate le zucchine insieme ai ceci, aggiungendo il pan grattato fino ad ottenere un composto ben sodo. Conservate il preparato in frigorifero per qualche ora in modo che si addensi. Aggiustate di sale, dunque formate le polpette e infornatele a 180 gradi per mezz’ora. In alternativa potete cucinarle in padella.
Photo Credit| Thinkstock
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