Per chi segue la dieta vegetariana e non consuma quindi prodotti di origine animale come la carne e il pesce (mentre i derivati come uova e formaggio sono consentiti) esistono moltissime ricette con cui cimentarsi, dall’antipasto ai secondi piatti! Vediamo insieme le ricette light vegetariane più gustose da portare in tavola e da preparare velocemente!
Scaloppine di seitan
Ingredienti per 4 persone
- 300 g di seitan al naturale
- Succo di 1 limone
- Acqua q.b.
- Farina per impanare
- Olio extravergine d’oliva q.b.
- Salsa di soia q.b. (o in alternativa un pizzico di sale)
- Salvia q.b.
Preparazione
- Tagliate il seitan a fettine sottili.
- Infarinate le fette e fate soffriggere nell’olio caldo a fiamma viva.
- Aggiungete il succo di limone e tanta acqua quanto serve per coprire il seitan.
- Fate un giro di salsa di soia o in alternativa se non l’avete aggiungete un pizzico di sale.
- Aggiungete la salvia e abbassate la fiamma.
- Fate cuocere per 15-20 minuti e servite.
Polpette di melanzane al forno
Ingredienti per 4 persone
- 600 g di melanzane già pulite
- 2 albumi
- 50 g di pecorino
- 100 g di pancarrè
- Pepe q.b.
- Sale q.b.
- Pangrattato q.b.
- Prezzemolo q.b.
- 50 g di mozzarella affumicata
Preparazione
- Pulite e tagliate le melanzane eliminando la base e il peduncolo.
- Sbucciatele con un pelapatate e dopo averle tagliate a metà fatele a cubetti.
- Portate ad ebollizione una pentola con l’acqua e versate i dadini di melanzane. Fate scottare per pochi minuti (5 minuti) e scolate bene, premendo con un cucchiaio per far fuoriuscire tutta l’acqua in eccesso.
- Frullate le melanzane fino a ridurle in purea.
- Trasferite il composto in una ciotola, aggiungete gli albumi, il pecorino grattugiato e il pancarrè che avrete precedentemente tagliato a tocchetti e frullato per qualche istante nel mixer.
- Unite anche il prezzemolo, salate, pepate e mescolate per amalgamare.
- Tagliate la mozzarella affumicata a dadini.
- Formate delle palline con il composto di melanzane e al centro fate una piccola conca dove inserire il cubetto di mozzarella.
- Ricompattate la pallina tra le mani e passatela nel pangrattato.
- Rivestite una teglia con la carta da forno e adagiatevi le polpettine.
- Infornate per 20 minuti a 180°C, fino a quando non si saranno dorate in superficie.
Polpette di zucca al forno
Ingredienti per 12 pezzi
- 700 g di zucca
- 1 albume
- Un pizzico di sale
- Erbetta cipollina q.b.
- Pepe q.b.
- 2 cucchiai di pecorino
- Pangrattato
Preparazione
- Eliminate la buccia della zucca e tagliatela a fette spesse. Disponete su un tegame rivestito di carta da forno e fate cuocere per circa mezz’ora a 200°C.
- Riducete la zucca in purea in una ciotola aiutandovi con la forchetta e aggiungete un pizzico di sale, il pepe, l’erbetta cipollina, il bianco dell’uovo, il parmigiano e qualche cucchiaio di pangrattato.
- Mescolate il tutto e se notate che l’impasto non tiene aggiungete un altro cucchiaio di pangrattato.
- Formate delle polpettine e adagiatele su una teglia rivestita di carta da forno.
- Fate un giro d’olio e lasciate cuocere per 20 minuti circa a 170-180°C.
Polpette di lenticchie al forno
Ingredienti per 4 persone
- 500 g di lenticchie rosse decorticate
- 1 patata
- 1 albume
- 2-3 fette di pancarrè
- 1 cucchiaio di pecorino grattugiato
- Sale e pepe q.b.
- Prezzemolo q.b.
- Paprika q.b.
- Erba cipollina q.b.
- Pangrattato q.b.
Preparazione
- Fate lessare la patata in acqua bollente già pelata e tagliata a cubetti in modo da accelerare i tempi di cottura.
- Fate lessare anche le lenticchie decorticate con un pizzico di brodo vegetale granulare, meglio se senza glutammato di sodio.
- Mettete il tutto in una ciotola e amalgamate bene, aggiungendo anche l’albume e il pancarrè sminuzzato.
- Aggiungete il pecorino, il prezzemolo, il sale e il pangrattato.
- Formate delle palline e adagiatele su una teglia rivestita di carta da forno e fate cuocere in forno a 180°C per 15-20 minuti.
Photo Credit| Thinkstock
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