{"id":1964,"date":"2023-03-28T06:00:27","date_gmt":"2023-03-28T04:00:27","guid":{"rendered":"https:\/\/madebymary.se\/?p=1964"},"modified":"2024-08-25T18:14:56","modified_gmt":"2024-08-25T16:14:56","slug":"fem-enkla-och-lackra-veganska-luncher","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-enkla-och-lackra-veganska-luncher\/","title":{"rendered":"Fem enkla och l\u00e4ckra veganska luncher"},"content":{"rendered":"<p>Att \u00e4ta vegansk mat beh\u00f6ver inte vara komplicerat eller tr\u00e5kigt. Faktum \u00e4r att veganska r\u00e4tter kan vara b\u00e5de enkla att tillaga och fulla av smak. H\u00e4r delar jag med mig av fem av mina favoritrecept p\u00e5 veganska luncher som \u00e4r l\u00e4tta att g\u00f6ra och garanterat l\u00e4ckra.<\/p>\n<h2>Vegansk buddha bowl<\/h2>\n<p>En buddha bowl \u00e4r en perfekt vegansk lunch som \u00e4r b\u00e5de n\u00e4ringsrik och m\u00e4ttande. Den \u00e4r fylld med gr\u00f6nsaker, <a href=\"https:\/\/madebymary.se\/en\/proteinrika-livsmedel-som-bygger-muskler-och-haller-dig-matt-langre\/\">proteinrika<\/a> baljv\u00e4xter och h\u00e4lsosamma fetter.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 kopp kokt quinoa<\/li>\n<li>1 s\u00f6tpotatis, t\u00e4rnad och rostad<\/li>\n<li>1 kopp kik\u00e4rtor, avrunna och sk\u00f6ljda<\/li>\n<li>1 avokado, skivad<\/li>\n<li>1 kopp babyspenat<\/li>\n<li>1\/2 r\u00f6dk\u00e5l, tunt skivad<\/li>\n<li>1\/4 kopp tahini<\/li>\n<li>Saften fr\u00e5n 1 citron<\/li>\n<li>1 msk <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a><\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">Salt<\/a> och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Koka quinoan enligt anvisningarna p\u00e5 f\u00f6rpackningen och l\u00e5t den svalna.<\/li>\n<li>Rosta s\u00f6tpotatisbitarna i ugnen p\u00e5 200 grader i 20-25 minuter med lite olivolja, salt och peppar.<\/li>\n<li>Blanda tahini, citronsaft, olivolja, salt och peppar i en liten sk\u00e5l f\u00f6r att g\u00f6ra <a href=\"https:\/\/madebymary.se\/en\/godaste-dressingen-till-sallad\/\">dressingen<\/a>.<\/li>\n<li>L\u00e4gg quinoa, rostad s\u00f6tpotatis, kik\u00e4rtor, avokado, babyspenat och r\u00f6dk\u00e5l i en sk\u00e5l.<\/li>\n<li>Ringla \u00f6ver tahinidressingen och servera.<\/li>\n<\/ol>\n<h2>Vegansk lentil bolognese<\/h2>\n<p>Denna linsbaserade bolognese \u00e4r en l\u00e4cker och proteinrik r\u00e4tt som \u00e4r enkel att g\u00f6ra och perfekt f\u00f6r lunch.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 kopp torra gr\u00f6na eller bruna linser<\/li>\n<li>1 burk krossade tomater<\/li>\n<li>1 l\u00f6k, hackad<\/li>\n<li>2 vitl\u00f6ksklyftor, pressade<\/li>\n<li>2 mor\u00f6tter, hackade<\/li>\n<li>1 selleristj\u00e4lk, hackad<\/li>\n<li>2 msk olivolja<\/li>\n<li>1 tsk torkad oregano<\/li>\n<li>1 tsk torkad basilika<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>200 g fullkornspasta<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Koka linserna enligt anvisningarna p\u00e5 f\u00f6rpackningen.<\/li>\n<li>V\u00e4rm olivoljan i en stor stekpanna och tills\u00e4tt l\u00f6k, vitl\u00f6k, mor\u00f6tter och selleri. Stek tills gr\u00f6nsakerna \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt de kokta linserna, krossade tomater, oregano, basilika, salt och peppar. L\u00e5t sjuda i 20 minuter.<\/li>\n<li>Koka pastan enligt anvisningarna p\u00e5 f\u00f6rpackningen.<\/li>\n<li>Servera linsbolognesen \u00f6ver pastan.<\/li>\n<\/ol>\n<h2>Veganska wraps med hummus och gr\u00f6nsaker<\/h2>\n<p>Dessa wraps \u00e4r snabba att g\u00f6ra och perfekta f\u00f6r en h\u00e4lsosam lunch p\u00e5 spr\u00e5ng.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>4 fullkornstortillas<\/li>\n<li>1 kopp hummus<\/li>\n<li>1 gurka, skivad<\/li>\n<li>1 morot, riven<\/li>\n<li>1 avokado, skivad<\/li>\n<li>1 r\u00f6d paprika, skivad<\/li>\n<li>1 n\u00e4ve babyspenat<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Bred ett gener\u00f6st lager hummus p\u00e5 varje tortilla.<\/li>\n<li>L\u00e4gg till skivad gurka, riven morot, avokado, paprika och babyspenat.<\/li>\n<li>Rulla ihop tortillorna och sk\u00e4r dem p\u00e5 mitten.<\/li>\n<li>Servera direkt eller f\u00f6rvara i kylsk\u00e5pet tills det \u00e4r dags att \u00e4ta.<\/li>\n<\/ol>\n<h2>Quinoasallad med svarta b\u00f6nor och majs<\/h2>\n<p>Denna f\u00e4rgglada sallad \u00e4r inte bara vacker att se p\u00e5 utan ocks\u00e5 full av smak och n\u00e4ring.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 kopp kokt quinoa<\/li>\n<li>1 burk svarta b\u00f6nor, avrunna och sk\u00f6ljda<\/li>\n<li>1 kopp majs (f\u00e4rsk eller fryst)<\/li>\n<li>1 r\u00f6d paprika, hackad<\/li>\n<li>1 avokado, t\u00e4rnad<\/li>\n<li>1\/4 kopp hackad koriander<\/li>\n<li>Saften fr\u00e5n 1 lime<\/li>\n<li>2 msk olivolja<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Koka quinoan enligt anvisningarna p\u00e5 f\u00f6rpackningen och l\u00e5t den svalna.<\/li>\n<li>Blanda quinoa, svarta b\u00f6nor, majs, paprika, avokado och koriander i en stor sk\u00e5l.<\/li>\n<li>Tills\u00e4tt limejuice, olivolja, salt och peppar. R\u00f6r om f\u00f6rsiktigt.<\/li>\n<li>Servera salladen kall.<\/li>\n<\/ol>\n<h2>Vegansk soppa med kokosmj\u00f6lk och r\u00f6da linser<\/h2>\n<p>Denna kr\u00e4miga och v\u00e4rmande soppa \u00e4r perfekt f\u00f6r kalla dagar och full av smak.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 kopp r\u00f6da linser<\/li>\n<li>1 burk kokosmj\u00f6lk<\/li>\n<li>1 l\u00f6k, hackad<\/li>\n<li>2 vitl\u00f6ksklyftor, pressade<\/li>\n<li>1 s\u00f6tpotatis, t\u00e4rnad<\/li>\n<li>1 morot, hackad<\/li>\n<li>1 msk r\u00f6d currypasta<\/li>\n<li>4 <a href=\"https:\/\/madebymary.se\/en\/koppar-tillskott-nar-det-verkligen-behovs-och-varfor-balans-ar-avgorande\/\">koppar<\/a> gr\u00f6nsaksbuljong<\/li>\n<li>2 msk olivolja<\/li>\n<li>Saften fr\u00e5n 1\/2 lime<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>F\u00e4rsk koriander till garnering<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>V\u00e4rm olivoljan i en stor kastrull och tills\u00e4tt l\u00f6k och vitl\u00f6k. Stek tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt r\u00f6d currypasta och r\u00f6r om.<\/li>\n<li>Tills\u00e4tt s\u00f6tpotatis, morot, r\u00f6da linser, kokosmj\u00f6lk och gr\u00f6nsaksbuljong. L\u00e5t koka upp.<\/li>\n<li>S\u00e4nk v\u00e4rmen och l\u00e5t sjuda i 20-25 minuter tills gr\u00f6nsakerna och linserna \u00e4r mjuka.<\/li>\n<li>Smaka av med limejuice, salt och peppar.<\/li>\n<li>Garnera med f\u00e4rsk koriander och servera.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Dessa fem enkla och l\u00e4ckra veganska luncher visar att det \u00e4r fullt m\u00f6jligt att \u00e4ta b\u00e5de h\u00e4lsosamt och njutbart p\u00e5 samma g\u00e5ng. Genom att anv\u00e4nda f\u00e4rska ingredienser och balanserade n\u00e4rings\u00e4mnen kan du skapa m\u00e5ltider som inte bara smakar fantastiskt utan ocks\u00e5 ger dig den energi du beh\u00f6ver f\u00f6r att ta dig igenom dagen. Prova dessa recept och uppt\u00e4ck hur l\u00e4tt och gott det kan vara att \u00e4ta veganskt.<\/p>","protected":false},"excerpt":{"rendered":"<p>Att \u00e4ta vegansk mat beh\u00f6ver inte vara komplicerat eller tr\u00e5kigt. Faktum \u00e4r att veganska r\u00e4tter kan vara b\u00e5de enkla att tillaga och fulla av smak. H\u00e4r delar jag med mig av fem av mina favoritrecept p\u00e5 veganska luncher som \u00e4r<\/p>","protected":false},"author":1,"featured_media":3512,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_canonical":"","_yoast_wpseo_opengraph-title":"","_yoast_wpseo_opengraph-description":"","_yoast_wpseo_twitter-title":"","_yoast_wpseo_twitter-description":"","footnotes":""},"categories":[58,21,29],"tags":[],"class_list":["post-1964","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lunch","category-recept","category-vegetariskt","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fem enkla och l\u00e4ckra veganska luncher - Made by Mary<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/madebymary.se\/en\/fem-enkla-och-lackra-veganska-luncher\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem enkla och l\u00e4ckra veganska luncher - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att \u00e4ta vegansk mat beh\u00f6ver inte vara komplicerat eller tr\u00e5kigt. 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