Instead of butter: the three healthiest vegetarian pastes
'05.08.2022'
Source: Teleprogramma.pro
If you love sandwiches, then you will be pleasantly surprised: they can be eaten as part of a healthy lifestyle. It's just that a sandwich should not be with a purchased sausage and a thick layer of butter on a white loaf, but, for example, with a wonderful vegetarian pate on a slice of whole grain bread. Teleprogramma.pro offers to learn and try out three great recipes.
Babaganush
This is a kind of eggplant caviar of the eastern peoples. “Eat the mind!” Say the Arabs and the Jews.
INGREDIENTS (for 5-6 servings):
- 3 eggplant
- 1 head of garlic
- 1 teaspoon of cumin
- 3 st. tablespoons olive oil
- 4 Art. tahini spoons *
- salt
- hot red pepper
- greens (parsley, cilantro)
- 1 lemon
- handful of pomegranate seeds
- pinch of paprika
READY:
- Preheat the oven to 170 ° C (about 350 F).
- Peel the garlic, wrap in foil, bake 20 minutes.
- We chop the eggplant with a fork, grease with oil, bake 45 min. (to softness).
- Cool eggplant slightly, select the pulp in a colander - let the excess liquid drain.
- We make eggplant, tahini, garlic, salt and pepper in a blender.
- Add sour cream and a sprig of parsley, punch again.
- We cool in the refrigerator, before serving, sprinkle with paprika flakes, pomegranate seeds.
- Serve with slices of raw vegetables, crackers, tortillas.
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Avocado and walnut paste
INGREDIENTS (for 5-6 servings):
- 2 Ripe Avocados
- 50 g pine nuts or walnuts
- 30 ml refined oil
- 1 lemon
- salt and pepper
- 3-4 garlic cloves
- bunch of parsley
READY:
- Take out the flesh of the avocado.
- Remove the zest from the lemon, squeeze the juice.
- Fry nuts, grind in a blender.
- In a blender we break nuts, lemon juice, salt, pepper to taste, oil, parsley, garlic until completely uniform.
- Serve spread over mini toasts. Top sandwiches can be supplemented with slices of vegetables, cheese, lettuce.
Hummus
This Middle Eastern "spread" based on chickpeas is sold everywhere - it is loved both in the USA and in post-Soviet countries. Hummus is very good for breakfast spread on a tortilla, as well as an after-dinner snack or serving guests at a party with crispy nachos.
On the subject: The secret of the perfect hummus
INGREDIENTS (for 5 servings):
- 250 g chickpeas
- 220 g Tahini *
- 1 tsp soda
- 4 st. spoons of lemon juice
- 1 medium head of garlic
- 100 ml of ice water
- 50 g pine nuts
- 2 teaspoons of cumin
- 1 teaspoon coriander
- Sesame oil
- a pair of cilantro twigs
- paprika
- salt
- black pepper
READY:
- Soak chickpeas overnight in plenty of water. Rinse, fill with fresh water, add soda and cook until soft for 2 hours over low heat without salt, removing foam and husks.
- Drain the water, remove the remaining shells of the grains.
- We put chickpeas, tahini, garlic (perfectionists can pre-bake it in foil), lemon juice, cumin and coriander, a little salt and black pepper in a blender.
- We start the blender. Gradually adding oil, we achieve the consistency of a delicate cream. If the oil is gone decently, but you want a thinner paste, you can add a little bit of ice water.
- Cool the finished hummus before serving, put it on a dish, sprinkle with paprika flakes and chopped cilantro. Serve with tortillas as an appetizer.
*Tahini, or tahini, is a sesame paste used in many Middle Eastern and Mediterranean dishes. You can buy ready. And you can cook it yourself: 200 g of white sesame (it should not be bitter!) Fry until golden and punch in a blender - first by itself, and then with 2 tbsp. spoons of refined oil (can be sunflower). You should get a viscous mass.