7 vegetable recipes with a difference

Luciana Frontini

Licenciada en Nutrición y Dietética por la UCEL. Rosario, Argentina. Especialización en Nutrición Deportiva - Francis Holway - Buenos Aires, Argentina Certificado ISAK nivel II Especialización en alimentación vegana. Docente universitaria.

Fitting enough vegetables into meals can sometimes be difficult, so here are 7 vegetable recipes to help.

Vegetables supply vitamins, minerals and bioactive compounds that contribute to health.

Their colours, textures and flavours offer countless combinations. Make the most of that variety.

Here are the 7 recipes!

Aubergine rolls with ricotta, tomato and parsley

• Aubergine – 100 g (half)
• Ricotta cheese – 60 g (one cup)
• Tomato – 50g (small)
• Parsley – 3g (dessertspoon)
• Salt – 1g (one pinch)
• Olive oil – 5g (dessertspoon)

1. Slice the aubergine thinly, ideally with a mandoline.
2. Griddle with a little oil and salt until tender and marked.
3. Fill the slices with ricotta, finely chopped tomato and parsley.
4. Roll up.

Kcal: 189kcal (with these quantities)
Protein: 17% of calories
Carbohydrates: 21% of calories
Fat: 62% of calories

Aubergine provides potassium and little sodium, but that does not make one serving a proven diuretic treatment.

Courgette and aubergine mini pizzas

• Courgette 50g – (a third)
• Aubergine 50g – (a third)
• Cherry tomatoes – 50 g (5 or 6 pieces)
• Olive oil – 5g (dessertspoon)
• Mozzarella – 50 g (half a ball)
• Basil – (to taste)
• Salt – (a pinch)
• Pepper – (to taste)

1. Heat the oven to 230°C and line a tray with suitable baking paper.
2. Slice the courgette and aubergine into rounds.
3. Season and briefly sear both sides in a lightly oiled pan. Set aside.
4. Simmer chopped tomatoes with a little oil and spices until thickened.
5. Arrange the vegetable rounds on the tray.
6. Spoon sauce over each slice.
7. Add grated mozzarella and basil.
8. Bake for about 5 minutes, until the cheese melts and vegetables are cooked.
9. Serve and enjoy!

Kcal: 293kcal (with these quantities)
Protein: 20% of calories
Carbohydrates: 27% of calories
Fat: 52% of calories

Using a vegetable base adds vegetables and offers an alternative to refined-flour bases. Vegetables also contribute fibre.

Curried cauliflower with homemade yoghurt sauce

• Cauliflower – 250g (one, without stalks)
• Plain yoghurt – (half a pot)
• Parsley – 3g (two sprigs, without stalks)
• Curry powder – 2g (one pinch)
• Lemon juice – 20 g (two tablespoons)
• Salt – 1 g (one pinch)

1. Heat a griddle or non-stick frying pan.
2. Wash and trim cauliflower, then cut into finger-thick slices.
3. Coat evenly with curry powder.
4. Cook for about 5 minutes per side, until tender and browned without burning.
5. Mix yoghurt, lemon juice, chopped parsley and salt for the sauce.
6. Serve the cauliflower with the yoghurt sauce.

Kcal: 114kcal (with these quantities)
Protein: 25% of calories
Carbohydrates: 60% of calories
Fat: 16% of calories

Parsley and cauliflower provide vitamin C. The source estimates a medium cauliflower serving at 77% of a daily reference value, though serving size and reference values vary. Vitamin C supports normal immune function.

Sweet potato toast with beetroot hummus, sunflower seeds and parsley

• Orange-fleshed sweet potato – 150g (half)
• Canned beetroot – 30g (half piece)
• Cooked chickpeas – 60g (one cup)
• Extra virgin olive oil – 5g (one dessertspoon)
• Tahini – 3g (half dessertspoon)
• Sunflower seeds – 2 g (a pinch)
• Parsley – 2g (one pinch)
• Cumin – 1 g (one pinch)
• Garlic – 1 g (one pinch)

1. Preheat the oven to 200°C.
2. Slice the sweet potato and bake for 20–30 minutes, until tender.
3. Blend rinsed, drained chickpeas (reserving a few), cooked beetroot, garlic, tahini, olive oil, lemon juice, salt and cumin into smooth hummus.
4. Spread over the sweet potato slices.
5. Top with sunflower seeds, reserved chickpeas and chopped parsley.

Kcal: 326kcal (with these quantities)
Protein: 11% of calories
Carbohydrates: 61% of calories
Fat: 28% of calories

Beetroot supplies nitrate, which the body can convert to nitric oxide. This can influence blood-vessel dilation and blood pressure, depending on dose and context. Read What’s new about nitric oxide? for more.

Ratatouille

• Onion – 50g (half)
• Tomato – 80g (a small one)
• Courgette – 80 g (a third)
• Aubergine – 50 g (a third)
• Yellow pepper – 50 g (a third)
• Extra virgin olive oil – 5 g (a dessertspoon)
• Herbes de Provence – 2 g (one pinch)
• Salt – 1 g (one pinch)
• Garlic – 1 g (half a clove)

1. Wash all the vegetables and cut into thin rounds.
2. Preheat the oven to 175°C.
3. Alternate the vegetable slices in a spiral in an oven-safe dish.
4. Finely chop a garlic clove.
5. Sprinkle with garlic, black pepper, salt and herbes de Provence.
6. Brush the vegetables with oil.
7. Bake for 50–60 minutes, until tender.

Kcal: 146kcal (with these quantities)
Protein: 11% of calories
Carbohydrates: 52% of calories
Fat: 37% of calories

Our 7 vegetable recipes had to include ratatouille. A range of colours contributes different vitamins, minerals and plant compounds to the diet.

Vegetable and tofu skewers

• Red onion – 50g (half)
• Courgette – 80g (a third)
• Cherry tomatoes – 50g (5 or 6 pieces)
• Carrot – 50g (half)
• Tofu – 80 g (3 or 4 pieces)
• Extra virgin olive oil – 5g (a dessertspoon)

1. Wash, peel where appropriate and chop courgette, onion and carrot.
2. Press excess water from tofu with kitchen paper and cut into cubes.
3. Thread vegetables, tomato and tofu onto skewers in alternating order.
4. Season with salt and black pepper.
5. Cook in a lightly oiled pan until everything is cooked through.

Kcal: 207kcal (with these quantities)
Protein: 23% of calories
Carbohydrates: 29% of calories
Fat: 48% of calories

Tofu supplies plant protein containing all the essential amino acids.

Mushroom, potato and leek soup with milk

• Mushrooms – 200 g (15 pieces)
• Vegetable stock – 100g (half glass)
• Potato – 50g (half)
• Leek – 100 g (white and light-green part)
• Whole milk – 70g (half glass)
• Extra virgin olive oil – 10g (tablespoon)
• Parsley – 2g (one sprig)
• Cayenne and black pepper – (a pinch)

1. Trim and slice the leek, then sauté in a pan.
2. Add cleaned, halved mushrooms.
3. In a separate saucepan, gently heat the milk and let it reduce slightly.
4. Add chopped potato, stock and sautéed vegetables.
5. Simmer for 15–20 minutes, until cooked.
6. Add chopped parsley.
7. Remove from the heat and blend until smooth.
8. Season to taste.

Kcal: 302kcal (with these quantities)
Protein: 15% of calories
Carbohydrates: 44% of calories
Fat: 42% of calories

Mushrooms supply potassium, involved in normal fluid balance and muscle function. Their nutrient content does not make a serving a treatment for fluid retention.

For more than these 7 vegetable recipes, explore our online sports nutritionist services.