5 ricette di secondi vegani

Finché si tratta di preparare un primo piatto oppure un dolce vegano ci sembra tutto molto più semplice ma quando è il momento di preparare un secondo ci coglie il panico: senza carne, pesce, uova come si fa? Ecco alcune ricette di secondi vegani semplici da preparare, nutrienti e saporite.

ricette di secondi vegani

Burger vegetale

Una ricetta di sicuro successo e capace di declinarsi in molte varianti diverse è il burger vegetale, da assaporare con un’insalata di contorno o da utilizzare per farcire il classico panino da consumare davanti alla tv.

Al posto della carne utilizzate legumi come lenticchie, ceci, lupini o fagioli ma anche cereali come la quinoa e il miglio o ortaggi come carote e patate, anche in combinazione tra loro. Per legare usate un po’ di pane grattugiato o la farina di ceci. Cuocete in padella o al forno.

Frittata di ceci

La farina di ceci si presta bene ad essere utilizzata come legante per una frittata, al posto dell’uovo. Usate farina di ceci e verdure fresche come zucchine a fette oppiure aggiungete all’impasto semplicemente delle erbe aromatiche di stagione. Anche la frittata di ceci potete cuocerla in padella o in forno.

Spiedini di seitan e verdure

Facili da preparare, colorati e saporiti, gli spiedini di seitan con verdure sono un ottimo secondo. Scegliete ortaggi e verdure di stagione e tagliateli a tocchetti o a rondelle. Passateli in padella insieme ai cubetti di seitan con olio d’oliva o salsa di soia, dunque componete gli spiedini. Al posto del seitan potete usare anche il tofu.

Polpette di miglio

Il miglio è un ottimo alleato per la preparazione di secondi quali polpette variamente condite. Potete usare diverse verdure, come porri o carote ma anche peperoni o patate. Aggiungete una generosa spolverata di curcuma per dare un sapore più esotico.

Chili alle verdure

Un ottimo chili da servire insieme al riso è a base di fagioli, carote, pomodori e sedano. Potete aggiungere ceci, cipolla, peperoncino e coriandolo.

Photo Credits | Bartosz Luczak / Shutterstock.com

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