3 recipes are not just for vegetarians

Plus, vegetarian or vegan meals that are easy to prepare at home. And especially now, when we can enjoy the harvest of fresh vegetables and fruits.

Vaida Budrienė, communications manager of the shopping chain “Iti”, said that Lithuanians eat more vegetables, follow diet trends, and flexitarian nutrition is becoming popular among buyers.

“Vegetables and fruits are an integral part of our daily basket. Especially things grown in Lithuania receive extraordinary attention from buyers: for example, now we can order fresh Lithuanian potatoes, carrots, blueberries, onions, apples, fruits other, berries and vegetables.

Freshly harvested figs brought in from exotic countries are now hitting the shelves. For our customers in a hurry, we also aim to provide ready meals suitable for flexitarians and vegetarians. This summer, we introduced pilaf with soy, which attracted the attention of buyers”, said V. Budrienė.

Feed your body with fiber

Vilma Juodkazienė, “This” shopping network representative, said that it is important to include a lot of fruits, vegetables, and cereal products in the diet. Because they are rich not only in antioxidants, but also in the fiber needed by the body.

“Fiber is multifaceted for our bodies, it also gives us a greater sense of satiety. The best way to consume more fiber is to eat a variety of fruits and berries.

Seeds are also a great snack. Don’t forget to add it to salads or stews, or maybe bring it with almonds or other nuts. Always choose whole grains instead of split and cleaned.

Try Bolivian pigeon, barley, brown rice or bulgur wheat. Eat more avocados, start the morning with oatmeal, cook lentils and beans more often. Don’t forget to drink enough water.” he said.

Don’t go crazy with the soup, grill the veggies

A variety of soups are also perfect on a hot day. And it doesn’t matter if you cook it hot or cold.

“Soup is easy to digest, rich in water, and a good source of minerals and electrolytes. Depending on the product used and the cooking method, they can provide essential vitamins on a hot summer day.

If you are bored with traditional cold soup, you can also make cucumber or zucchini soup. The light aroma can be enhanced with fresh mint leaves, and adding sour cream or pumpkin seed oil will make them richer and fuller.

If you still choose to make hot soup. Top with spicy toppings. Ginger and chilies stimulate sweating, which cools the body.” said V. Juodkazienė.

Of course, lunch or dinner outside is often unimaginable without a grilled dish. However, on a hot day, instead of a traditional barbecue, it is better to prepare vegetables. For example, skewers of fried tomatoes, zucchini, eggplant, onions and peppers are very tasty and easy and quick to prepare.

According to this representative, you can also turn fried eggplant or peppers into a delicious side dish. Marinate and serve eggplant with garlic, balsamic vinegar and olive oil, and pepper with garlic and vinegar.

V. Juodkazienė also shares some other vegetarian recipes that will be perfect on a hot day.

Lentil soup

You will need:

1 lemon

1 onion

2 cloves of garlic

2 carrots

1 liter of vegetable broth

250 g of lentils

1⁄2 head of cabbage

5 g fresh coriander leaves

a drizzle of olive oil

ground cumin

a pinch of turmeric

a pinch of salt

a pinch of ground black pepper

We produce:

Heat the olive oil in a large pan. Add chopped onions and carrots. Season with salt and pepper and cook until the vegetables are tender. Add chopped garlic cloves, cumin and turmeric to the pan. Pour the vegetable stock into the pot, add the lentils and cook for 35-40 minutes. Add the chopped cabbage to the pot with the grits and cook for another 5 minutes. Squeeze the lemon juice and taste – if necessary, add additional salt and pepper. Serve soup garnished with cilantro and lemon wedges.

Zucchini pasta with mint

You will need:

350 g of zucchini

100 g grated parmesan cheese

2 v. sh. lemon juice

1 year sh. olive oil

2 v. sh. mint leaves

a pinch of salt

a pinch of ground pepper

We produce:

Wash the zucchini and cut it into thin slices, like spaghetti with a spiral cutter. Season with salt and pepper, add olive oil, lemon juice and mint leaves. Mix everything and sprinkle generously with freshly grated cheese.

Buddha bowl with bolvine dove

You will need:

100 g of Bolivian pigeon

100 g cooked tofu

1 avocado

1 kiwi

100 g of radish

2 green tomatoes

1 lime

100 g small spinach leaves

1 fresh cucumber

2 v. sh. chopped mint leaves

For sprinkling:

1st century sh. light sesame

1st century sh. black sesame

2 v. sh. pine nuts

For the sauce:

1st century sh. Dijon mustard

100 ml of olive oil

a pinch of Himalayan salt

½ lemon juice

We produce:

Put the ingredients for the sauce in a jar, close and shake vigorously. Wash and cook the Bolivian pigeon according to the instructions on the package. Cut the avocado in half, remove the stone and peel. Finely chop or grate radishes, peel and cut kiwi in half, cut tomatoes, cucumbers and oranges into slices, and tofu into cubes. Place the vegetables, fruits, cheese, Bolivian pigeon grits, spinach and mint leaves in a bowl, pour the prepared sauce and sprinkle with sesame seeds and pine nuts.

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