Recipe Book

special
Lunches and
meatless dinners

Plus
organization tips
Index
Chickpea milanesa
Chickpea and bean curry
Broccoli croquettes
Broccoli and potato gnocchi
Chard Fritters
Vegetable baskets
Chickpea and vegetable meatballs
Zucchini Risotto
Lentil milanesas
Stuffed eggplant milanesa
Zucchini croquettes with white sauce
Corn empanadas
Individual vegetable tarts
Lentil stew
Onion and spinach empanadas
Homemade empanada wrappers
Homemade Broths
Chickpea, broccoli, and pumpkin meatballs
White bean and potato croquettes
Textured soy empanadas
Stuffed soy milanesa
Pumpkin and broccoli pie
Chickpea
10 units
milanesas
Chickpeas cooked 300g (I soaked them for 12 hours and boiled them)
one hour
Baked small pumpkin (I cooked it in slices)
Bread crumbs mixed with oats c.n
Provençal (Chopped parsley and garlic) q.s.
Salt 2 doses
Optional egg

Procedure

Process the chickpeas along with the cooked pumpkin and the
condiments
Place the egg, the provencal herbs, and salt on a plate, mix.
Make Milanesitas with your hands, dip them in the egg and
then through breadcrumbs (if they are not dipped in egg they will go
directly to the bread
Chickpea and bean curry
Onion one unit
Bell pepper, one unit
Two zucchinis
Garlic a tooth
Curry a tablespoon
Paprika one tablespoon
Salt c.n
One cup of cooked chickpeas
A cup of cooked rice
Cooked white beans one cup
Milk or water a cup
A cup of cornstarch

Procedure

Chop the vegetables and sauté in a pan with a tablespoon of

oil, add the cooked legumes, cooked rice and
season.
Add the milk and starch, cook until it thickens
Broccoli croquettes
Broccoli one
Onion one unit
Flour 20g (2 tablespoons, the flour you want)
Milk or plant-based drink 100cc (1/2 cup)
Breadcrumbs or panko c.n
Egg one unit

Procedure

Boil the broccoli, strain it, and chop it.

Sauté the chopped onion, add the flour, milk,
seasonings and chopped broccoli, cook until it thickens the
flour and milk.
Let cool, form bite-sized pieces by hand, pass through
breadcrumb, egg and again breadcrumb.
Cook or freeze
Broccoli and potato gnocchi
4 servings

Ingredients
Boiled broccoli 350/400g
Papa 400g (2 to 3 units)
Wheat flour 000 300g (2 and ½ cups)
Salt and pepper to taste
An egg

Procedure

Boil the broccoli and chop it

Boil the potatoes with skin (until they are soft)
(sinking a knife). Peel them and crush them.
Mix the mashed potatoes with the chopped broccoli, egg and
spices.
Add the flour gradually, without kneading too much
Form rolls and cut. Boil in plenty of water a
minute
Serve with the sauce of your choice
Fritters
Bunch of Swiss chard
Half an onion
A cup of self-raising flour or the one you want
Eggs 2
Go out for a little bit

Milk a dash

Procedure

Cook the Swiss chard in a covered pot over low heat without
add water. Drain and chop.
Sauté the chopped onion, mix all the ingredients
Heat a skillet with a few teaspoons of oil, cook
the snacks on both sides
Vegetable baskets
a broccoli
Bell pepper one unit
Onions 2 units
Cornstarch 2 tbsp
Skim milk, one cup
Salt, nutmeg
Table
Whole wheat flour 240g (2 cups)
Take 2 tablespoons of oil
A teaspoon of baking powder
Agua c.n(aprox 120cc) media taza

Procedure

Mix everything for the dough, divide into 12 small balls and roll out
each with a rolling pin and place in greased cupcake liners
Chop and sauté the vegetables except for the broccoli.
(boil and chop it) add salt, garlic, paprika, crushed chili,
etc. Add the starch and milk, cook until thickened.
Add the chopped broccoli.
Fill each little basket
Bake by preheating for approximately 20 minutes.
Chickpea meatballs and
vegetables
10 units
Cooked chickpeas 300g (I soaked them for 12 hours and boiled them)
one hour
Whole grain Yamaní rice 100g (when cooked, it is a whole cup of)
rice
A chopped onion and half a chopped bell pepper (you can add
other vegetables, I had a couple more sautéed
2 thick slices of roasted pumpkin
Breadcrumbs mixed with oats or panko c.n.
Provençal c.n
Hi 2 appointments
Eggs 2 units
Fresh cheese, 10 cubes, optional

Procedure
Process the chickpeas along with the cooked pumpkin, onion and
sautéed bell peppers and the seasonings.
Add the cooked rice
Place the egg, garlic parsley, and salt on a plate, mix.
Make balls with your hands and place a cube of cheese
in the middle, coat them in egg and then in breadcrumbs
(if they don't go through the egg, they go straight to the bread)

Cook or freeze
Zucchini Risotto
Brown rice 300g
A chopped onion
A chopped bell pepper
4 zucchini cut into cubes
Vegetable broth one (I used homemade)
Shredded cheese 80g (you can use less), 4 tbsp
full soups

Procedure

Sauté the vegetables, add the rice and add the broth.
concentrated and 3 to 4 cups of water
Season and cook for approximately 40 minutes.
Turn off the heat and add the cheese and integrate.
Lentil milanesa
Lentils 300g (I soaked them for 12 hours and boiled them for 30/40 minutes)
A chopped onion and half a chopped bell pepper (you can add)
other chopped vegetables too)
2 cups of boiled whole grain Yamaní rice (150g when raw)
aprox.)
Breadcrumbs mixed with oats or panko q.s.
Provençal c.n
Hello 2 appointments

Eggs 2 units

Procedure

Process the cooked lentils along with the cooked vegetables,

add the cooked rice and the seasonings
Place the egg, garlic and salt on a plate, mix
Make breaded cutlets with your hands, dip them in the egg and
then through breadcrumbs (if they are not passed through egg they go
directly to the bread
Cook or freeze
Thousands of stuffed eggplants
2 eggplants
Eggs 3
Breadcrumbs c.n/panko/oats
Come out for a bit
Provençal (parsley and chopped garlic)

Procedure

Cut the eggplants and place them in a bowl and

add salt to them and let them sit for an hour (to remove the ...
bitter
Drain, pass them through absorbent paper
Mix the eggs with salt and Provençal seasoning.
Optional Cut a tomato and/or zucchini into slices and
make small sandwiches with the eggplant.
Pass the eggplant sandwiches and bread them (I did
double battered
Cook for 15/20 minutes in a moderate oven or freeze,
if they are not going to cook them all, they can
freeze for 2 months
Zucchini croquettes and sauce
white
approximately 10

A minced garlic clove

A grated zucchini
A grated onion
a grated carrot

For the sauce

A heaping soup spoon of flour (the one you want)
A teaspoon of oil
A little glass of milk
Nutmeg and salt
A handful of cooked rice (3/4 cup of cooked rice)

Procedure

Stir-fry the vegetables, then add the sauce to a bowl (which

It is made by mixing the ingredients and cooking in a skillet.
until thickening) and the cooked rice
You let the mixture cool in the fridge and then
fillings shaped like croquettes
Corn empanadas
24 units

Fresh corn 7 units, otherwise 3 cans or

600g of frozen corn
Onions 2 units
Fresh cheese 200g (diced)
Whole wheat or regular flour a heaping tablespoon
Skim milk 1/2 cup
Salt, nutmeg, and pepper to taste
Dumpling wrappers 24 (you can see my recipe for
homemade tapas

Procedure

Sauté the chopped onions to your liking, add

the cooked corn grains, season and add
the flour and milk.
Cook until thickened. Allow to cool.
Cut the cheese into cubes, fill the pastries.
Bake or freeze
Vegetable tarts
2 zucchinis
Bell pepper one unit
3 slices of pumpkin
Onion one unit

Table
Whole wheat flour 120g (one cup)
Legume flour 60g (1/2 cup) can use whole grain
Oil 2 tablespoons
A teaspoon of baking powder
Water c.n (approximately 120cc) half a cup

Procedure

Mix everything for the dough, divide into 4 balls and roll each one out.
with a rolling pin.
Chop and sauté the vegetables or bake them in the oven
adding the seasonings that you want (e.g. salt, garlic,
paprika, ground chili, etc.
Fill each mass and make an external pleat
Bake by preheating for about 20 minutes.
Lentil stew
(5,6 servings)
Lentils 400g
Bell pepper a unit
Onion one unit
Diced pumpkin 2 cups
Dad 2 units
2 cups of tomato puree (replaceable with 4 chopped tomatoes)
A vegetable broth (you can see my homemade broth recipe)
dissolved in 500cc of water
Salt, pepper, crushed chili to taste

Procedure

Soak the lentils for 12 hours.

Put a spoonful of oil in a saucepan and heat it up.
Chop and sauté the vegetables, add the ...
lentils and tomato puree or tomatoes.
Add the diluted broth to a cup of hot water, add
seasonings and a cup or 2 of water. Let it sit covered for 30 minutes,
then add the potato and pumpkin cut into cubes.
Cook until the vegetables are tender.
You can add other vegetables such as zucchini and/or eggplant.
I let it cool and divided it into portions and
I froze a part!! It can last 2 months in
the freezer
Onion empanadas and
spinach
15 units

Onions 2 units
Frozen spinach 2 cups
Garlic c.n
Huevos 2 unidades
Tartlets of empanadas 15 units
Fresh cheese 30 cubes, approximately 150g

Procedure

Chop and sauté the garlic and onion, add the spinach and
season with salt and pepper. You can add a tablespoon of cornstarch.
so that the preparation does not turn out too watery
Boil 2 eggs, chop and add to the filling, let cool,
add cheese cubes and fill each lid.
Empanada toppings
simple
(approximately 24 units)

Chickpea flour 240g (2 cups), it can be everything

whole wheat or other flour.
Whole wheat flour 240g (2 cups)
A spoonful of salt
1/2 cup of oil
Water c.n

Procedure

Mix everything, shape into a dough, let rest in

refrigerator 30 min
Roll out with a rolling pin and cut the tops.
Homemade vegetable broths
Vegetables 1 kg (I used a soup tray like those from
vegetable store that brought: leek, celery, bell pepper, pumpkin) and gave him
I added an onion, a potato, and more squash)
Sal: you can use from nothing up to 200g (remember that
we are making concentrated broths that turn out like
30! I used 50g
Pepper, ground chili, chopped parsley to taste

Procedure

Chop the vegetables, place them in a pot, add the salt

and spices, cover. When they release enough water
uncover.
Let them cook for approximately 40 minutes, remove and
process until it becomes a puree and bring back
in the pot over low heat. Stir until evaporated
to the maximum water (approximately 10 minutes)
Put in a glass jar or ice cube tray and take to the freezer
once cold.
If you add salt, it doesn't freeze completely, so they can go.
taking out of the bottle when needed
Frozen shelf life: 6 months
Meatballs of
chickpeas, broccoli and
pumpkin
Chickpeas 300g (2 cups soaked for 12 hours and
boiled!!! )
A boiled and chopped broccoli
2 slices of boiled or baked pumpkin
Condiments of your choice (salt, paprika, etc.)
Breadcrumbs c.n

Procedure

Process the boiled chickpeas until obtaining a

pasta, add the chopped broccoli and mashed pumpkin,
to season with salt and pepper.
Breaded (once cooled) in breadcrumbs.
Cook in a pan or freeze
Bean croquettes
whites and potato
White beans 300g (2 cups of soaked beans 12
hs and boiled!!! )
A large potato cut into cubes and boiled
One chopped onion and half a chopped bell pepper sautéed.
Condiments of your choice (salt, paprika, etc)
breadcrumbs c.n

Procedure

Process the boiled beans until obtaining a paste,

add more mashed potato and the onion and bell pepper
stir-fried, season with salt and pepper.

Coat (once cooled) in breadcrumbs. I made a breading.

double passing through bread, egg, bread.
Cook in a pan or freeze
Soy empanadas
textured
15 large units

Garlic 2 cloves
2 chopped onions
A chopped bell pepper
One cup of tomato puree
Salt, sweet paprika, oregano, pepper to taste
Empanada shells 15 (see recipe)
Textured soy 150g
Chopped hard-boiled egg 2 units (optional)
A handful of raisins (optional)

Procedure

Sauté the chopped vegetables while hydrating the soy.

2 and 1/2 cups of water, hydrate for 5 minutes then drain.
Add the soybeans to the stir-fry and the tomato puree. Then the
eggs and raisins
Let cool, fill the lids and make the
discard, bake or freeze!!
Stuffed
4 large units!
soy milanesa
Soybean meal
Soy flour 120g (2 cups)
Whole wheat flour 60g (1/2 cup)
White wheat flour 60g (1/2 cup)
Water 200cc 3/4 cup
Go out for a little bit
Condiments to taste (oregano, pepper, paprika, whichever you want)
Filling, options
Tomato + cheese and basil
Boiled and processed broccoli + cheese cubes
Baked pumpkin blended with added salt and cubes
of cheese

Procedure
Mix the flours, salt, water, and seasonings, form a
cake
Roll out with a rolling pin and cut to the desired size.
in a round shape.
Place the filling on one lid and cover with the other, seal.
applying pressure
Put water to boil and place a stuffed milanesa, remove it.
when coating and breading without dipping in egg
Bake for 10/15 minutes
Pumpkin and broccoli tart
Homemade pie crust
Rolled oats 60g (3/4 cup)
Whole wheat flour 60g (1/2 cup)
Wheat flour 000 100g (3/4 cup) They can use all oats and whole grain.
Get out for a little bit

Add 2 tablespoons of oil

A tablespoon of seeds (chia, flax, sunflower)
Water c.n (used approximately 100cc) ½ cup
Optional: oregano q.s.
Baking powder one teaspoon

Procedure
Mix everything, roll out with a rolling pin.

Filling
Pumpkin puree (I made it in the oven, otherwise it becomes very watery, half a pumpkin)
about a cup and a half.
Broccoli a flower
Egg one unit
Spreadable cheese 150g (3/4 cup)
Salt and pepper to taste

Procedure
Place the seasoned puree on the base of the tart, place above
fresh cheese
Mix the boiled broccoli with an egg and cheese,
season, add to the pie, add more fresh cheese
Cook in the oven for approximately 30 minutes.
Organization tips
Make a weekly and monthly grocery list
Make a food mosaic for the week (what am I going to eat)
each day), it can include breakfast, lunch, snack, and dinner.
Assign a day to prepare meals.
Visualizing my next day allows for better organization.
knowing in advance situations that may arise and
anticipate in terms of nutrition
Try to prioritize homemade food
If you have many events, appeal to moderation and try to do
healthy pre-meals
Create a healthy environment in your home (do not have it too close at hand
foods that you cannot control their consumption). There is something basic and
fundamental: if you have healthy things, you are likely to eat more
healthy things.
Organize your schedule, too many hours between one meal and another.
make sure you arrive very hungry at the next one preventing
control your consumption
Hydrate and try to move, in a scheduled manner (physical activity)
punctual) and unscheduled (use stairs, walk, take breaks
active at work, that is, get up often, if you can stretch a
little
Set few weekly goals that you know you can achieve.
To comply, let them challenge you but not be extremely demanding.