{"id":35486,"date":"2020-05-02T12:34:09","date_gmt":"2020-05-02T10:34:09","guid":{"rendered":"https:\/\/getindya.com\/?p=35486"},"modified":"2026-11-03T17:12:47","modified_gmt":"2026-11-03T16:12:47","slug":"vegetarian-starters","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/vegetarian-starters\/","title":{"rendered":"Vegetarian starters"},"content":{"rendered":"<p>When this article was written, many of us had just been allowed to run outdoors again after a month and a half of lockdown. For the weekend, here are <strong>vegetarian snacks<\/strong> with carbohydrate sources to help replenish glycogen after training.<\/p>\n<p>Complex carbohydrates contain chains of sugar units, but this does not automatically mean slow absorption or high fibre. Foods such as whole grains, pulses and vegetables can provide <a href=\"https:\/\/getindya.com\/en\/fibre-sporting-performance\/\"><strong><span style=\"color: #33cccc\">fibre<\/span><\/strong><\/a>, vitamins and minerals alongside <strong>complex carbohydrates<\/strong>. Enjoy!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-28673\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Bravas-de-calabaza-con-curry-y-canela.jpg\" alt=\"bravas-style pumpkin with curry and cinnamon - INDYA recipes\" width=\"1080\" height=\"1080\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/Bravas-de-calabaza-con-curry-y-canela.jpg 1080w, https:\/\/getindya.com\/wp-content\/uploads\/Bravas-de-calabaza-con-curry-y-canela-300x300.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/Bravas-de-calabaza-con-curry-y-canela-150x150.jpg 150w, https:\/\/getindya.com\/wp-content\/uploads\/Bravas-de-calabaza-con-curry-y-canela-768x768.jpg 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<h2><strong>Bravas-style pumpkin with curry and cinnamon<\/strong><\/h2>\n<ul>\n<li>Pumpkin &#8211; 150g <em>(\u00bc pumpkin)<\/em><\/li>\n<li>Table salt &#8211; 1g <em>(1 pinch)<\/em><\/li>\n<li>Curry powder &#8211; 1g <em>(1 pinch)<\/em><\/li>\n<li>Ground cinnamon &#8211; 1g<em> (1 pinch)<\/em><\/li>\n<li>Black pepper &#8211; 1g<em> (1 pinch)<\/em><\/li>\n<li>Herbes de Provence &#8211; 1g <em>(1 pinch) <\/em><\/li>\n<li>Olive oil &#8211; 5g <em>(1 dessertspoon)<\/em><\/li>\n<\/ul>\n<ol>\n<li>Cut the pumpkin into small cubes.<\/li>\n<li>Toss with the spices and oil.<\/li>\n<li>Coat thoroughly: the seasoning is the key.<\/li>\n<li>Arrange on a tray lined with suitable baking paper.<\/li>\n<li>Bake for 30 minutes at 180\u00b0C, until cooked.<\/li>\n<li>Try not to lick your fingers!<\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400\"><strong>Kcal<\/strong>: 77kcal\u00a0<span style=\"color: #999999\">(with these quantities)<\/span><br \/>\n<\/span><\/i><i><span style=\"font-weight: 400\"><strong>Protein:<\/strong> <span style=\"color: #999999\">57% of calories<\/span><br \/>\n<strong>Carbohydrates:<\/strong> <span style=\"color: #999999\">8% of calories<\/span><br \/>\n<\/span><\/i><i><span style=\"font-weight: 400\"><strong>Fat:<\/strong>\u00a0<span style=\"color: #999999\">35% of calories<\/span><\/span><\/i><\/p>\n<p><span style=\"font-weight: 400\">A culinary illusion makes one dish look like another. We love bravas\u2014and vegetarian snacks too!<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-28674\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Chips-de-boniato-al-horno.jpg\" alt=\"baked sweet potato crisps - INDYA recipes\" width=\"1080\" height=\"1080\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/Chips-de-boniato-al-horno.jpg 1080w, https:\/\/getindya.com\/wp-content\/uploads\/Chips-de-boniato-al-horno-300x300.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/Chips-de-boniato-al-horno-150x150.jpg 150w, https:\/\/getindya.com\/wp-content\/uploads\/Chips-de-boniato-al-horno-768x768.jpg 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<h2><strong>Baked sweet potato crisps<\/strong><\/h2>\n<ul>\n<li>Orange-fleshed sweet potato &#8211; 150g <em>(\u00bd sweet potato) <\/em><\/li>\n<li>Olive oil &#8211; 7g <em>(\u00be tablespoon)<\/em><\/li>\n<li>Table salt &#8211; 1g<em> (1 pinch)<\/em><\/li>\n<li>Black pepper &#8211; 1g <em>(1 pinch)<\/em><\/li>\n<\/ul>\n<ol>\n<li>Peel the sweet potato.<\/li>\n<li>Slice very thinly with a mandoline.<\/li>\n<li>Preheat the oven to 200\u00b0C.<\/li>\n<li>Spread the slices on a lined baking tray.<\/li>\n<li>Mix oil with your preferred spices.<\/li>\n<li>Brush the slices with the mixture.<\/li>\n<li>Bake for 10\u201315 minutes, checking they turn golden without burning.<\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400\"><strong>Kcal<\/strong>: 223kcal\u00a0<span style=\"color: #999999\">(with these quantities)<\/span><br \/>\n<\/span><\/i><i><span style=\"font-weight: 400\"><strong>Protein:<\/strong> <span style=\"color: #999999\">66% of calories<\/span><br \/>\n<strong>Carbohydrates:<\/strong> <span style=\"color: #999999\">5% of calories<\/span><br \/>\n<\/span><\/i><i><span style=\"font-weight: 400\"><strong>Fat:<\/strong>\u00a0<span style=\"color: #999999\">28% of calories<\/span><\/span><\/i><\/p>\n<p><span style=\"font-weight: 400\">Sweet potato is naturally low in fat and supplies carotenoids and other nutrients. The finished crisps&#8217; fat content depends on added oil, just as with potato crisps.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-28675\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Chips-de-yuca-al-horno.jpg\" alt=\"baked cassava crisps - INDYA recipes\" width=\"1080\" height=\"1080\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/Chips-de-yuca-al-horno.jpg 1080w, https:\/\/getindya.com\/wp-content\/uploads\/Chips-de-yuca-al-horno-300x300.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/Chips-de-yuca-al-horno-150x150.jpg 150w, https:\/\/getindya.com\/wp-content\/uploads\/Chips-de-yuca-al-horno-768x768.jpg 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<h2><strong>Baked cassava chips<\/strong><\/h2>\n<ul>\n<li>Cassava &#8211; 150 g <em>(\u00bd root)<\/em><\/li>\n<li>Olive oil &#8211; 8g <em>(\u00be tablespoon)<\/em><\/li>\n<li>Table salt &#8211; 2g <em>(1 pinch) <\/em><\/li>\n<li>Black pepper &#8211; 1g <em>(1 pinch)<\/em><\/li>\n<\/ul>\n<ol>\n<li>Use commercially sold sweet cassava, peel thoroughly and prepare according to reliable food-safety guidance. Boil appropriately and discard the cooking water before making crisps; do not rely on briefly baking raw cassava to remove its natural cyanogenic compounds.<\/li>\n<li>Once safely prepared and cooled enough to handle, slice thinly.<\/li>\n<li>Preheat the oven to 200\u00b0C.<\/li>\n<li>Line a baking tray with suitable baking paper.<\/li>\n<li>Arrange the prepared cassava slices on the tray.<\/li>\n<li>Brush with a little oil.<\/li>\n<li>Sprinkle with salt and spices to taste.<\/li>\n<li>Bake the already safely prepared cassava for about 10\u201315 minutes, checking texture and preventing burning.<\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400\"><strong>Kcal<\/strong>: 312kcal\u00a0<span style=\"color: #999999\">(with these quantities)<\/span><br \/>\n<\/span><\/i><i><span style=\"font-weight: 400\"><strong>Protein:<\/strong> <span style=\"color: #999999\">74% of calories<\/span><br \/>\n<strong>Carbohydrates:<\/strong> <span style=\"color: #999999\">3% of calories<\/span><br \/>\n<\/span><\/i><i><span style=\"font-weight: 400\"><strong>Fat:<\/strong>\u00a0<span style=\"color: #999999\">23% of calories<\/span><\/span><\/i><\/p>\n<p><span style=\"font-weight: 400\">Cassava supplies starch and energy. Fullness and digestion depend on preparation, portion and the meal; it should always be appropriately processed and cooked.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-28676\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Pate-de-berenjena-con-tortitas-de-trigo.jpg\" alt=\"aubergine dip with wheat tortilla crisps - INDYA recipes\" width=\"1080\" height=\"1080\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/Pate-de-berenjena-con-tortitas-de-trigo.jpg 1080w, https:\/\/getindya.com\/wp-content\/uploads\/Pate-de-berenjena-con-tortitas-de-trigo-300x300.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/Pate-de-berenjena-con-tortitas-de-trigo-150x150.jpg 150w, https:\/\/getindya.com\/wp-content\/uploads\/Pate-de-berenjena-con-tortitas-de-trigo-768x768.jpg 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<h2><strong>Aubergine dip with wheat tortilla crisps<\/strong><\/h2>\n<ul>\n<li>Aubergine &#8211; 120g <em>(1 piece)<\/em><\/li>\n<li>Garlic &#8211; 5g <em>(1 clove)<\/em><\/li>\n<li>Tahini &#8211; 10g <em>(1 tablespoon)<\/em><\/li>\n<li>Lemon juice &#8211; 20g <em>(2 tablespoon)<\/em><\/li>\n<li>Olive oil &#8211; 10g <em>(1 tablespoon)<\/em><\/li>\n<li>Parsley &#8211; 2g<em> (1 pinch)<\/em><\/li>\n<li>Cumin &#8211; 1g<em> (1 pinch)<\/em><\/li>\n<li>Table salt &#8211; 1g<em> (1 pinch)<\/em><\/li>\n<li>Black pepper &#8211; 1g <em>(1 pinch)<\/em><\/li>\n<li>Wheat wrap &#8211; 42 g <em>(1 tortilla)<\/em><\/li>\n<\/ul>\n<ol>\n<li>Preheat the oven to 200\u00b0C.<\/li>\n<li>Peel and dice the aubergine. Roast with garlic until tender.<\/li>\n<li>Cool briefly, then combine aubergine, garlic, tahini, lemon juice, olive oil, parsley and cumin.<\/li>\n<li>Season to taste.<\/li>\n<li>Mash with a fork, or blend for a smoother texture.<\/li>\n<li>Cut wheat wraps into triangles and toast in a suitable pan until crisp.<\/li>\n<li>Get dipping!<\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400\"><strong>Kcal<\/strong>: 347kcal\u00a0<span style=\"color: #999999\">(with these quantities)<\/span><br \/>\n<\/span><\/i><i><span style=\"font-weight: 400\"><strong>Protein:<\/strong> <span style=\"color: #999999\">43% of calories<\/span><br \/>\n<strong>Carbohydrates:<\/strong> <span style=\"color: #999999\">8% of calories<\/span><br \/>\n<\/span><\/i><i><span style=\"font-weight: 400\"><strong>Fat:<\/strong>\u00a0<span style=\"color: #999999\">49% of calories<\/span><\/span><\/i><\/p>\n<p><span style=\"font-weight: 400\">Tahini is sesame paste; some recipes add oil. It contributes minerals such as iron and calcium, with amounts varying by product and whether the seeds are hulled.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-28677\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Hummus-de-remolacha-casero-con-pan-pita.jpg\" alt=\"beetroot hummus with pitta - INDYA recipes\" width=\"1080\" height=\"1080\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/Hummus-de-remolacha-casero-con-pan-pita.jpg 1080w, https:\/\/getindya.com\/wp-content\/uploads\/Hummus-de-remolacha-casero-con-pan-pita-300x300.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/Hummus-de-remolacha-casero-con-pan-pita-150x150.jpg 150w, https:\/\/getindya.com\/wp-content\/uploads\/Hummus-de-remolacha-casero-con-pan-pita-768x768.jpg 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<h2><strong>Homemade beetroot hummus with pitta<\/strong><\/h2>\n<ul>\n<li>Tahini &#8211; 6 g\u00a0<em>(1 dessertspoon)<\/em><\/li>\n<li>Pitta bread &#8211; 50 g <em>(1 bread)<\/em><\/li>\n<li>Table salt &#8211; 1 g\u00a0<em>(1 pinch)<\/em><\/li>\n<li>Olive oil &#8211; 5 g\u00a0<em>(1 dessertspoon)<\/em><\/li>\n<li>Canned beetroot &#8211; 30 g\u00a0<em>(1 piece)<\/em><\/li>\n<li>Sesame seeds &#8211; 3 g\u00a0<em>(1 dessertspoon)<\/em><\/li>\n<li>Garlic &#8211; 5 g\u00a0<em>(1 clove)<\/em><\/li>\n<li>Cumin -2 g\u00a0<em>(1 pinch)<\/em><\/li>\n<li>Lemon juice &#8211; 5 g <em>(1 piece)<\/em><\/li>\n<li>Canned cooked chickpeas -100 g\u00a0<em>(1 jar)<\/em><\/li>\n<\/ul>\n<ol>\n<li>Blend cooked canned chickpeas, tahini, ground or whole cumin, salt, olive oil, cooked beetroot and garlic.<\/li>\n<li>Add a splash of lemon juice and stir.<\/li>\n<li>Blend until smooth.<\/li>\n<li>Toast the pitta, cut into 4 pieces and serve alongside.<\/li>\n<li>Sprinkle with black sesame seeds and enjoy.<\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400\"><strong>Kcal<\/strong>: 386kcal\u00a0<span style=\"color: #999999\">(with these quantities)<\/span><br \/>\n<\/span><\/i><i><span style=\"font-weight: 400\"><strong>Protein:<\/strong> <span style=\"color: #999999\">16% of calories<\/span><br \/>\n<strong>Carbohydrates:<\/strong> <span style=\"color: #999999\">52% of calories<\/span><br \/>\n<\/span><\/i><i><span style=\"font-weight: 400\"><strong>Fat:<\/strong>\u00a0<span style=\"color: #999999\">33% of calories<\/span><\/span><\/i><\/p>\n<p><span style=\"font-weight: 400\">Beetroot provides nitrate, studied for effects on exercise efficiency in specific doses and situations. This does not mean a serving of hummus guarantees freedom from fatigue or improved performance.<\/span><\/p>\n<p>For these snacks and a full week of recipes planned around you, explore our <a href=\"https:\/\/getindya.com\/\">online sports nutritionist<\/a> service.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Try homemade vegetarian starters, including beetroot hummus, sweet potato or prepared cassava crisps, pumpkin and aubergine dip.<\/p>\n","protected":false},"author":20,"featured_media":10271,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[219],"tags":[],"class_list":["post-35486","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35486","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35486"}],"version-history":[{"count":2,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35486\/revisions"}],"predecessor-version":[{"id":35694,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35486\/revisions\/35694"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/10271"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35486"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35486"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35486"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}