With the arrival of August, days at the beach become more and more frequent. Whether you prefer the sandy beach or the rocks, one thing is certain: every summer you try to eat healthy, but cooking or finding quick and healthy foods can be a challenge, especially if you follow a vegan diet. Here are some practical and tasty ideas for your lunchesvegan under the umbrella.
Vegan Dishes for the beach
The plates vegansto prepare for the beach are countless. With heat and sweating, we lose many minerals, so it's important that they are refreshing and nutritious. They should be rich in fruits and vegetables, but also accompanied by energy-rich foods such as nuts, oilseeds, soy, lupin beans, or seitan. Pasta and whole grains are perfect, fresh and nutritious, to be prepared the night before or early in the morning and eaten cold. Below is a collection of our favorite recipes.
Quinoa Salad
Here's a twist on the classic rice salad. It's a quinoa-based salad, to be dressed with seasonal vegetables, capers, olives, mushrooms, seeds, or dried fruit, depending on your taste. Ingredients: - 70g of quinoa per person;
- seasonal vegetables (tomatoes, carrots, cucumbers, arugula, green beans);
- capers;
- olives;
- chopped oilseeds or dried fruit;
- EVO oil. Preparation:
- Cook the quinoa by absorption: Place double the amount of water in a small saucepan as much as the quinoa and cover the saucepan with a lid.
- Cook over low heat.
- Add a tablespoon of powdered vegetable broth when the water begins to boil.
- Once the quinoa grains have opened and the water has been absorbed, remove the pot from the heat and season with extra virgin olive oil or your favorite vegetable oil.
- Add seasonal vegetables, capers, olives, and chopped oilseeds or dried fruit.
Tip: If you like a sweet and sour taste, you can add diced fruit (melon, watermelon, apple) and season with lemon juice. Of course, quinoa can be replaced with another cereal (barley, spelt, rice).
Basmati rice with lemon, walnuts and parsley
This lemon basmati rice, walnuts and parsley is our favorite among the vegan dishes, fresh and light, ideal for not weighing you down without sacrificing taste. Ingredients: - basmati rice;
- walnuts;
- parsley;
- lemon (juice and zest);
- extra virgin olive oil;
- turmeric or saffron;
- chili pepper. Preparation:
- Boil the rice in plenty of salted water for 15 minutes or until cooked.
- Meanwhile, toast the walnuts in a pan or in the oven at 180°C for 10 minutes until golden brown, and chop them coarsely.
- Chop the parsley.
- Drain the rice and season it with oil, turmeric or saffron, chili pepper, walnuts, parsley, lemon juice and zest. Stir well to combine all the ingredients.
Tip: You can enrich this rice by adding diced sautéed zucchini or lentils. Store in an airtight container in the refrigerator for up to 3 days.
Macadamia Nut and Mustard Salad
This isn't your average salad: it's fresh and crunchy, perfect for a light lunch under the umbrella. macadamia nuts sublimely enrich this dish and if you want to add a touch of extra flavor, you can enrich this salad with cubes of vegan cheese. Ingredients: - 100g green beans;
- 80g lettuce;
- 50g mixed radicchio;
- 30g macadamia nuts;
- 20g rustic mustard;
- 4 radishes;
- 1 stalk of rhubarb;
- vinegar;
- extra virgin olive oil;
- salt and pepper;
- vegan cheese to taste. Preparation:
- Trim the rhubarb stalk, cut it into sticks, and roast it in a pan with a drizzle of oil for 1 minute. Cover with a lid and cook for another 2-3 minutes, then add the vinegar and turn off the heat.
- Clean the green beans and cook them in boiling salted water for 6-7 minutes, then drain and cut them in half.
- Coarsely crumble the macadamia nuts and toast them in a pan.
- Clean the radishes and cut them into thin slices, also clean the chicory and lettuce;
- Prepare a dressing by mixing the mustard with 20g of oil, salt, and pepper;
- Mix all the vegetables in a salad bowl, season them, and garnish with the walnuts. macadamia.
Enjoy your healthy and tasty vegan lunch on the beach, perfect for refreshing and nourishing yourself under the sun! https://www.ioscelgoveg.it/cosa-mangiare-al-mare-vegan/ https://www.veganok.com/pranzo-in-spiaggia-10-idee-pratiche-e-fresche-da-veganblog/ https://vestirebio.it/blog-articoli-biologici-prodotti-naturali/blog-reader/items/id-4-ricette-vegan-per-pic-nic-e-mare-1a-parte.html https://www.vegolosi.it/vegan-simple-quick-recipes/basmati-rice-with-lemon-walnuts-and-prezzemolo/ https://www.lacucinaitaliana.it/ricetta/secondi/insalata-con-senape-e-macadamia/
