{"id":2074,"date":"2021-11-28T06:00:12","date_gmt":"2021-11-28T05:00:12","guid":{"rendered":"https:\/\/madebymary.se\/?p=2074"},"modified":"2024-08-28T10:55:53","modified_gmt":"2024-08-28T08:55:53","slug":"fem-vegetariska-ratter-som-haller-mig-matt","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-vegetariska-ratter-som-haller-mig-matt\/","title":{"rendered":"Fem vegetariska r\u00e4tter som h\u00e5ller mig m\u00e4tt"},"content":{"rendered":"<p>Att \u00e4ta vegetariskt beh\u00f6ver inte betyda att man g\u00e5r hungrig. Det finns m\u00e5nga m\u00e4ttande och n\u00e4ringsrika vegetariska r\u00e4tter som ger tillr\u00e4ckligt med <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a>, fiber och h\u00e4lsosamma fetter f\u00f6r att h\u00e5lla energin uppe hela dagen. H\u00e4r \u00e4r fem av mina favoritrecept p\u00e5 vegetariska r\u00e4tter som h\u00e5ller mig m\u00e4tt och n\u00f6jd.<\/p>\n<h2>1. Quinoasallad med rostade gr\u00f6nsaker och kik\u00e4rtor<\/h2>\n<p>Denna quinoasallad \u00e4r fylld med protein och fiber fr\u00e5n quinoa och kik\u00e4rtor, och de rostade gr\u00f6nsakerna tillf\u00f6r b\u00e5de smak och textur.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>2 dl okokt quinoa<\/li>\n<li>1 burk kik\u00e4rtor, sk\u00f6ljda och avrunna<\/li>\n<li>1 zucchini, t\u00e4rnad<\/li>\n<li>1 r\u00f6d paprika, t\u00e4rnad<\/li>\n<li>1 s\u00f6tpotatis, t\u00e4rnad<\/li>\n<li>2 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<li>1 tsk paprikapulver<\/li>\n<li>1 tsk kummin<\/li>\n<li>1 n\u00e4ve f\u00e4rsk spenat<\/li>\n<li>Saften fr\u00e5n 1 citron<\/li>\n<li>1 msk tahini<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 200 grader.<\/li>\n<li>L\u00e4gg zucchini, paprika och s\u00f6tpotatis p\u00e5 en bakpl\u00e5t. Ringla \u00f6ver olivolja, salt, peppar, paprikapulver och kummin. Rosta i ugnen i 25-30 minuter tills gr\u00f6nsakerna \u00e4r mjuka.<\/li>\n<li>Koka quinoan enligt anvisningarna p\u00e5 f\u00f6rpackningen och l\u00e5t den svalna.<\/li>\n<li>Blanda quinoa, rostade gr\u00f6nsaker, kik\u00e4rtor och spenat i en stor sk\u00e5l.<\/li>\n<li>Blanda citronsaft och tahini till en <a href=\"https:\/\/madebymary.se\/en\/godaste-dressingen-till-sallad\/\">dressing<\/a> och ringla \u00f6ver salladen. Blanda v\u00e4l och servera.<\/li>\n<\/ol>\n<h2>2. Linssoppa med kokosmj\u00f6lk och spenat<\/h2>\n<p>Denna linssoppa \u00e4r b\u00e5de kr\u00e4mig och m\u00e4ttande, perfekt f\u00f6r en kylig dag.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 msk olivolja<\/li>\n<li>1 l\u00f6k, hackad<\/li>\n<li>2 vitl\u00f6ksklyftor, hackade<\/li>\n<li>2 mor\u00f6tter, skivade<\/li>\n<li>1 tsk malen ingef\u00e4ra<\/li>\n<li>1 tsk malen koriander<\/li>\n<li>2 dl r\u00f6da linser<\/li>\n<li>1 liter gr\u00f6nsaksbuljong<\/li>\n<li>1 burk kokosmj\u00f6lk (400 ml)<\/li>\n<li>100 g f\u00e4rsk spenat<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>Saften fr\u00e5n 1 lime<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Hetta upp olivoljan i en stor kastrull och fr\u00e4s l\u00f6k och vitl\u00f6k tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt mor\u00f6tter, ingef\u00e4ra och koriander och fr\u00e4s ytterligare n\u00e5gra minuter.<\/li>\n<li>L\u00e4gg i linserna och h\u00e4ll p\u00e5 gr\u00f6nsaksbuljongen. L\u00e5t soppan koka upp och sjuda i 20-25 minuter tills linserna \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt kokosmj\u00f6lken och spenaten och l\u00e5t sjuda i ytterligare n\u00e5gra minuter.<\/li>\n<li>Smaka av med salt, peppar och limesaft. Servera varm.<\/li>\n<\/ol>\n<h2>3. B\u00f6nbiffar med s\u00f6tpotatispommes och avokadokr\u00e4m<\/h2>\n<p>Dessa b\u00f6nbiffar \u00e4r l\u00e4tta att g\u00f6ra och otroligt m\u00e4ttande. Serverade med s\u00f6tpotatispommes och en kr\u00e4mig avokados\u00e5s blir de en riktig festm\u00e5ltid.<\/p>\n<p><strong>Ingredienser f\u00f6r b\u00f6nbiffar:<\/strong><\/p>\n<ul>\n<li>1 burk svarta b\u00f6nor, sk\u00f6ljda och avrunna<\/li>\n<li>1 liten l\u00f6k, hackad<\/li>\n<li>2 vitl\u00f6ksklyftor, hackade<\/li>\n<li>1 morot, riven<\/li>\n<li>1 dl havregryn<\/li>\n<li>1 <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a><\/li>\n<li>1 tsk spiskummin<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>Olivolja f\u00f6r stekning<\/li>\n<\/ul>\n<p><strong>Ingredienser f\u00f6r s\u00f6tpotatispommes:<\/strong><\/p>\n<ul>\n<li>2 stora s\u00f6tpotatisar, skurna i stavar<\/li>\n<li>2 msk olivolja<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>1 tsk paprikapulver<\/li>\n<\/ul>\n<p><strong>Ingredienser f\u00f6r avokadokr\u00e4m:<\/strong><\/p>\n<ul>\n<li>1 avokado<\/li>\n<li>1 dl grekisk yoghurt<\/li>\n<li>Saften fr\u00e5n 1\/2 lime<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 200 grader.<\/li>\n<li>L\u00e4gg s\u00f6tpotatisstavarna p\u00e5 en bakpl\u00e5t, ringla \u00f6ver olivolja, salt, peppar och paprikapulver. Rosta i ugnen i 25-30 minuter tills de \u00e4r gyllene och krispiga.<\/li>\n<li>Mosa de svarta b\u00f6norna i en sk\u00e5l. Tills\u00e4tt l\u00f6k, vitl\u00f6k, morot, havregryn, \u00e4gg, spiskummin, salt och peppar. Blanda v\u00e4l och forma till biffar.<\/li>\n<li>Hetta upp olivolja i en stekpanna och stek biffarna p\u00e5 medelh\u00f6g v\u00e4rme tills de \u00e4r gyllenbruna p\u00e5 b\u00e5da sidor.<\/li>\n<li>Mosa avokadon och blanda med grekisk yoghurt, limesaft, salt och peppar f\u00f6r att g\u00f6ra avokadokr\u00e4m.<\/li>\n<li>Servera b\u00f6nbiffarna med s\u00f6tpotatispommes och avokadokr\u00e4m.<\/li>\n<\/ol>\n<h2>4. Vegetarisk lasagne med spenat och ricotta<\/h2>\n<p>En m\u00e4ttande och l\u00e4cker vegetarisk <a href=\"https:\/\/madebymary.se\/en\/lasagne\/\">lasagne<\/a> som \u00e4r perfekt f\u00f6r att dela med familj och v\u00e4nner.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>12 lasagneplattor<\/li>\n<li>1 burk krossade tomater<\/li>\n<li>1 l\u00f6k, hackad<\/li>\n<li>2 vitl\u00f6ksklyftor, hackade<\/li>\n<li>200 g f\u00e4rsk spenat<\/li>\n<li>250 g ricottaost<\/li>\n<li>100 g riven mozzarella<\/li>\n<li>50 g riven parmesan<\/li>\n<li>1 tsk torkad oregano<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>1 msk olivolja<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 180 grader.<\/li>\n<li>Hetta upp olivoljan i en kastrull och fr\u00e4s l\u00f6k och vitl\u00f6k tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt krossade tomater, oregano, salt och peppar. L\u00e5t s\u00e5sen sjuda i 10-15 minuter.<\/li>\n<li>Koka spenaten i en kastrull tills den vissnar. Krama ur \u00f6verfl\u00f6dig v\u00e4tska och blanda med ricottaosten.<\/li>\n<li>Varva lasagneplattor, tomats\u00e5s, spenat- och ricottablandning i en ugnsform.<\/li>\n<li>Toppa med riven mozzarella och parmesan.<\/li>\n<li>Gr\u00e4dda i ugnen i 30-35 minuter tills lasagnen \u00e4r gyllene och bubblig.<\/li>\n<li>L\u00e5t lasagnen vila i n\u00e5gra minuter innan servering.<\/li>\n<\/ol>\n<h2>5. Kik\u00e4rtscurry med kokosmj\u00f6lk och spenat<\/h2>\n<p>En enkel och m\u00e4ttande kik\u00e4rtscurry som \u00e4r full av smak och n\u00e4ring.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 msk olivolja<\/li>\n<li>1 l\u00f6k, hackad<\/li>\n<li>2 vitl\u00f6ksklyftor, hackade<\/li>\n<li>1 msk riven ingef\u00e4ra<\/li>\n<li>1 msk currypulver<\/li>\n<li>1 burk kik\u00e4rtor, sk\u00f6ljda och avrunna<\/li>\n<li>1 burk kokosmj\u00f6lk (400 ml)<\/li>\n<li>1 burk krossade tomater<\/li>\n<li>100 g f\u00e4rsk spenat<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>F\u00e4rsk koriander till garnering<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Hetta upp olivoljan i en stor kastrull och fr\u00e4s l\u00f6k, vitl\u00f6k och ingef\u00e4ra tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt currypulvret och fr\u00e4s i ytterligare en minut.<\/li>\n<li>L\u00e4gg i kik\u00e4rtor, kokosmj\u00f6lk och krossade tomater. Koka upp och l\u00e5t sjuda i 15-20 minuter.<\/li>\n<li>R\u00f6r i spenaten och l\u00e5t sjuda tills den vissnar.<\/li>\n<li>Smaka av med salt och peppar. Garnera med f\u00e4rsk koriander och servera med ris eller naanbr\u00f6d.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Dessa fem vegetariska r\u00e4tter \u2013 quinoasallad med rostade gr\u00f6nsaker och kik\u00e4rtor, linssoppa med kokosmj\u00f6lk och spenat, b\u00f6nbiffar med s\u00f6tpotatispommes och avokadokr\u00e4m, vegetarisk lasagne med spenat och ricotta, och kik\u00e4rtscurry med kokosmj\u00f6lk och spenat \u2013 \u00e4r alla m\u00e4ttande och n\u00e4ringsrika. De ger dig den energi du beh\u00f6ver f\u00f6r att h\u00e5lla dig aktiv och fokuserad hela dagen. Prova dessa recept och njut av hur l\u00e4ckra och tillfredsst\u00e4llande vegetariska m\u00e5ltider kan vara.<\/p>","protected":false},"excerpt":{"rendered":"<p>Att \u00e4ta vegetariskt beh\u00f6ver inte betyda att man g\u00e5r hungrig. Det finns m\u00e5nga m\u00e4ttande och n\u00e4ringsrika vegetariska r\u00e4tter som ger tillr\u00e4ckligt med protein, fiber och h\u00e4lsosamma fetter f\u00f6r att h\u00e5lla energin uppe hela dagen. H\u00e4r \u00e4r fem av mina favoritrecept<\/p>","protected":false},"author":1,"featured_media":3718,"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":[21,29],"tags":[],"class_list":["post-2074","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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 vegetariska r\u00e4tter som h\u00e5ller mig m\u00e4tt - 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-vegetariska-ratter-som-haller-mig-matt\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem vegetariska r\u00e4tter som h\u00e5ller mig m\u00e4tt - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att \u00e4ta vegetariskt beh\u00f6ver inte betyda att man g\u00e5r hungrig. Det finns m\u00e5nga m\u00e4ttande och n\u00e4ringsrika vegetariska r\u00e4tter som ger tillr\u00e4ckligt med protein, fiber och h\u00e4lsosamma fetter f\u00f6r att h\u00e5lla energin uppe hela dagen. 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