Vegetarian recipes: Breakfast - Porridge with nuts (vegan)
- 80 g fine rolled oats
- 200 ml water
- 150 ml almond milk
- 1 tsp chia seeds
- some rock salt
- a handful of sultanas
- 1 banana
- 2 tsp almond or cashew puree
- 1 handful of blueberries
Preparation: Place the rolled oats, water, almond milk, chia seeds, salt and sultanas in a small pan and bring everything to the boil. Simmer briefly, remove from the heat and leave to infuse for a few minutes. Meanwhile, chop the banana and wash the blueberries. Add the almond or cashew puree to the porridge and then garnish with the fruit.
-> Nutritional values (per portion): approx. 700 kcal; 115 g carbohydrates, 19 g proteins, 16 g fat
Vegetarian recipes: Lunch/after training - sweet potato puree with omelette
- 1 large sweet potato
- 2 carrots
- 2-3 medium-sized potatoes
- Vegetable broth
- 1 tsp butter
- 100 ml whole milk
- 2 eggs
- Salt
- Pepper
- Olive oil
- Fresh herbs of your choice
Preparation: Peel the sweet potato, carrots and potatoes, cut into medium-sized pieces, bring to the boil with a little water and simmer for 5-6 minutes. Drain the water, then add a little vegetable stock, butter and whole milk and blend everything with a hand blender until it has the consistency of porridge. Heat a little olive oil in a non-stick frying pan. Meanwhile, break the eggs into a small bowl, add a little salt and pepper, whisk everything together with a fork and pour into the hot pan. Fry briefly on both sides and serve with fresh herbs.
-> Nutritional values (per portion): approx. 800 kcal; 105 g carbohydrates, 24 g proteins, 29 g fat
Vegetarian recipes: Dinner - Spinach with chickpeas
- 400 g frozen or fresh spinach
- 200 g chickpeas (from the jar, drained)
- 40 g Parmesan or feta cheese
- 1 slice of wholemeal bread
- ½ Avocado (alternatively: pesto as a spread)
- Salt
- Pepper
- Nutmeg
Preparation: Heat the water in a pan. Briefly simmer the spinach in it and season with a little salt, pepper and a pinch of nutmeg. Drain the chickpeas, add to the spinach and simmer for a while. Place the vegetables on a plate and sprinkle with Parmesan or feta cheese. Spread avocado or pesto on the bread and serve.
-> Nutritional values (per portion): approx. 700 kcal; 73 g carbohydrates, 40 g proteins, 25 g fat
- You can find three more simple vegetarian recipes to cook at home here.
- What a vegetarian or vegan diet means for road cyclists and what you should pay attention to, can be found here.
