TRENDS.- Although for many asados, anticuchos, choripán and empanadas with meat are traditional foods for the National Holidays, those who are vegetarian or vegan also have various options to celebrate these dates with good food. In addition to vegetables, there are many options that replace this protein, such as soy burgers, vegan sausages, tofu, seitan and more.
Gabriela Lizana, Director of Nutrition and Dietetic Careers at UDLA, Viña del Mar, comments that there is currently a wide variety of foods for those who do not consume meat or its derivatives, as well as for those who have a diet without animal products, highlighting among them the variety of vegetables and cereals, which, in addition to helping to reduce caloric intake, facilitate digestion.
“Those who do not consume meat and animal products have different menus to cook for this holiday. Empanadas made from vegetables, scallions or soy meat, made with, for example, wholemeal flour. Seitan anticuchos, vegetable skewers or grilled vegetables such as peppers, eggplant, Italian squash. lentil burgers and foil-wrapped char-grilled fries, options that, along with a plate of salads, are healthy, lower in calories and quicker to digest, thus avoiding the typical discomforts that can result from overeating at these parties ». the nutritionist in detail.
LENTIL BURGER (vegetarian recipe)
- 3 to 4 cups lentils
- ½ cup oatmealoatmeal or wheat flour
- 2 eggs
- 1 medium onion
- 2 medium carrots
- Paprika and garlic to taste
- Optional: pepper, cumin, oregano, rosemary, thyme, curry, coriander
Cook lentils with salt to taste. Sauté the onion, carrot, paprika, garlic and add the spices you want. In a blender or processor, mix the cooked lentils with the sauteed ones, mix until the desired consistency. Mix the smoothie with the flour and egg, leaving a consistency that allows compression and the formation of a hamburger. Let the mixture rest for about 10 minutes, then grill or bake.
ROASTED SEITAN (vegan recipe)
- 4 cups wheat gluten
- 1 cup breadcrumbs or 1 cup rice flour, chickpeas, oatmeal
- 10 – 12 tablespoons of soy sauce
- Garlic and paprika or paprika to taste
- 1 medium onion
- Vegetable oil
- Natural vegetable cooking stock
- Optional: pepper, oregano, cumin, merquén, rosemary, thyme
In a blender or food processor, combine 2 ½ to 3 cups water with the onion, garlic, paprika, soy sauce, and oil. Add optional seasonings if desired. in a bowl tonadir wheat gluten, cup of breadcrumbs or flour and salt. add the smoothie and mix very well until all the ingredients are incorporated (10 minutes). The mixture should be very firm and chewy in consistency. Shape the dough into a roll and let it rest for 30 minutes. Next, in a large pot over high heat, place the dough in the vegetable cooking stock. When it comes to a boil, reduce the heat to medium-low and cook for 1 ½ hour, turning the dough if the broth has reduced. Finally, the dough is placed on a grill or in the oven to brown.