I cook broccoli with mushrooms every weekend! To lose weight!
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Fitness recipe: Broccoli and mushrooms for fast weight loss!
Welcome to my vegan cooking channel! Today I present you a special recipe for a healthy and delicious Asian-style broccoli casserole with mushrooms. This recipe is perfect for athletes and anyone who wants to lose weight. It is low in calories, rich in nutrients and full of flavor.
Broccoli is an excellent source of vitamins C, K and folic acid. It also contains valuable fiber and antioxidants that are good for the immune system and general health. Mushrooms are low in calories and rich in B vitamins, which are important for metabolism and energy production. Carrots provide beta-carotene, which is converted into vitamin A in the body and is important for eye and skin health. Zucchini is a good source of vitamin A, manganese and fiber, which aids digestion.
This dish is not only healthy, but also incredibly tasty and easy to prepare. It contains a variety of vegetables and a creamy coconut milk sauce that is flavored with spices like turmeric and smoked paprika. You can also add grated smoked tofu to increase the protein content and make the flavor even more intense.
Here is the ingredient list for the recipe:
- 2 zucchini, roughly chopped
- 1 large broccoli, divided into florets and roughly chopped
- 2 large carrots, cut into large rings
- 300 grams mushrooms, roughly chopped (10.5 oz)
- 1/2 tsp turmeric
- 1/2 tsp smoked paprika
- salt and pepper to taste
- 100 grams grated smoked tofu (optional) (3.5 oz)
- 500 ml coconut milk (17 fl oz)
- 1 tbsp sesame oil
- 2 tbsp soy sauce
- 1/2 tsp garlic powder
- 1/2 tsp ginger powder
- 2 tbsp cornstarch
- 2 tbsp water
Preparation:
1. Roughly chop the vegetables and fry each in a pan with a little olive oil until golden brown or half cooked.
2. Place the vegetables in a large bowl and season with turmeric, smoked paprika, salt and pepper. Optionally, you can also add grated smoked tofu.
3. For the sauce: Dissolve 2 tablespoons of cornstarch in 2 tablespoons of water. In a saucepan, combine coconut milk, sesame oil, soy sauce, garlic powder and ginger powder and bring to a boil. Add the dissolved cornstarch and cook over low heat until the sauce thickens.
4. Place the vegetables in a baking dish, pour the sauce over them and mix well. Optionally, you can sprinkle vegan cheese on top.
5. Bake in a preheated oven at 180°C (350°F) for 25-30 minutes.
The entire casserole has about 270 calories per serving, making it an ideal meal for those who want to watch their calorie intake. To further reduce the calorie count, you can use less oil or omit the vegan cheese.
Here are some tips to increase the protein content of this dish: Add grated tofu, chickpeas or other legumes. You can also sprinkle a handful of nuts or seeds like sunflower seeds or almonds.
Don't forget to like this video and subscribe to my channel to discover more healthy and delicious vegan recipes. Thanks for watching and bon appetit!
Broccoli and mushroom casserole: healthy vegan recipe for weight loss!
#vegan
18 сен 2024
