No hassle: an all-in-one fall vegetarian dish or nothing!

Superstar legumes

Skipping meat and fish does not mean starving yourself – in any case, you should never undereat yourself whatever the reason! – but focus on plant proteins that do us good! In this game, legumes excel, especially when combined with cereals, nuts or seeds, to obtain all the amino acids that our body needs. Indeed, you should know that few plant proteins contain the nine necessary amino acids individually, so they must be coupled with another source of protein to cover our needs. That being said, studies have shown that this principle of “protein complementarity” (e.g.: rice + dried beans, chickpeas + semolina, lentils + almonds, etc.) could extend over a day, and not a meal. , to benefit from these effects.

Seasonal vegetables galore

Besides legumes, we are not going to tell you about salads, in a vegetarian dish, we obviously focus on vegetables. Butternut squash, pumpkin, or even spaghetti squash for cucurbits; porcini mushrooms, shiitake mushrooms, oyster mushrooms for the divine mushrooms; or even carrot, sweet potato, and spinach for vitamin C, we alternate varieties, shapes, textures, and colors on the plate to avoid the pitfall of monotony.

Balance the sauce!

Among the “prejudices” associated with vegetarian food, blandness, lack of texture, and deliciousness are often highlighted. Of course, boiled rice and vegetables are not very popular. However, if the vegetables have roasted nicely in the oven; the rice was stir-fried with force and energy; the spices invited themselves to the party; and a gourmet sauce is added as a topping, admit, the story is getting spicy! Oilseed puree, for example, can serve as the basis for a spicy, creamy and delicious sauce. Same thing with coconut cream. A vegetable béchamel. Or a tangy vinaigrette.

What vegetables lack most of the time is not taste, it’s the application of the right technique! Remember, the Maillard reaction, which provides that tempting crust and beautiful coloring to foods, works just as much for vegetables as it does for meat! So fry a nice slice of cauliflower over high heat with sesame oil, and serve this vegetable steak with a peanut butter sauce, you’ll tell us what the news is.

To inspire you, here is a list of vegetarian delights to enjoy all season long.