Preparare un pasto vegano non è così difficile come può sembrare a chi si è avviginato da poco a questo regime alimentare: ecco 5 ricette vegane veloci per preparare gustosi primi o rapidi secondi da utilizzare anche come piatto unico con un ricco contorno.
Pesto alla genovese vegano
Facile e veloce, il pesto è il condimento ideale per una pasta estiva da preparare in quattro e quattr’otto, magari aggiungendo qualche pomodorino ciliegino. Vi serviranno due manciate di foglie di basilico fresche e ben lavate; una manciata di pinoli; uno spicchio d’aglio, se lo gradite; olio d’oliva extravergine; una spolverata di lievito in scaglie. Frullate tutto gli ingredienti e condite la pasta con il pesto appena ottenuto.
Sugo ai peperoni vegano
Che lo usiate per preparare la pasta o per condire qualche saporita bruschetta, il sugo ai peperoni richiede solo un minuto. Tagliate i peperoni a listarelle, metteteli in una padella con un filo d’olio. Devono ammorbidirsi senza arrivare a friggere. Usate i peperoni così ottenuti insieme a pomodoro fresco sul pane abbrustolito per preparare un’ottima bruschetta oppure versate la pasta cotta e scolata nella padella, amalgamate e servite con una foglia di alloro.
Pasta fredda vegana alle verdure
Cucinate la vostra pasta preferita, sceglietela di formato corto. Conditela con pomodoro fresco a cubetti, olive verdi, capperi, un po’ di basilico fresco. In alternativa o in aggiunta potete usare piselli e carote lesse, mais, ceci, sedano, peperoni. Rifinite con una vinaigrette preparata con olio d’oliva, sale, succo di limone e un po’ di senape.
Frittata vegana ceci e zucchine
Sembra una frittata ma è più leggera. Si può preparare con qualunque tipo di verdura preferiate in alternativa a ceci e zucchine. In questo caso userete zucchine lesse e farina di ceci. Mettete in un piatto fondo 3-4 cucchiai di farina di ceci, salate e aggiungete acqua mescolando con una forchetta. L’impasto deve diventare morbido. Versatelo in una padella con olio ben caldo, aggiungete le zucchine lesse a pezzi. Coprite e mantenete la fiamma alta. Dopo un minuto girate la frittata, coprite nuovamente, fate cuocere un altro minuto.
Sformato vegano spinaci e ceci
Lessate gli spinaci, scolateli e strizzateli, riduceteli in frammenti tagliandoli su un piatto. Salate, pepate, aggiungete olio d’oliva e mescolate bene. Sistemateli sul fondo di una pirofila. A parte preparate un impasto di farina di ceci con acqua e sale, otterrete una pastella. Versatela nella pirofila a coprire gli spinaci. Informate per circa 15 minuti finché il composto non si addensa.
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