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Millet and vegetable patties with yoghurt curry dip

An active lifestyle also includes a proper, energy-rich diet. With their high iron content, these millet and vegetable patties will not only make the hearts of vegetarians beat faster, but also those of all athletes. Millet is not only full of valuable carbohydrates, but also provides plenty of iron. This ensures that the muscles are supplied with extra oxygen and can therefore work optimally.

Preparation time: 30 minutes

Ingredients for 4 portions:
280 grams millet
240 grams spinach
320 grams of red pepper
160 grams smoked tofu
120 grams of sliced goat's cheese (45 per cent fat)
4 eggs
20 grams of starch
20 millilitres of olive oil
200 grams yoghurt (1.5 per cent fat)
salt
Black pepper
curry powder

Preparation:
Prepare the millet according to the packet instructions and leave to cool slightly. Meanwhile, sort the spinach, wash, spin dry, clean, and roughly chop. Next, halve the pepper, remove the seeds and stem, and wash the peppers. Then, cut the peppers into small cubes along with the tofu. Additionally, grate the cheese.
For the patties, mix the eggs, starch, millet, spinach, peppers, tofu, and cheese well, and season with salt and pepper. Shape the millet mixture with wet hands into about four patties per portion. Then, fry them in heated oil in a non-stick pan for about five minutes on each side until golden brown.
For the dip, season the yogurt with salt and curry, and serve it alongside the millet and vegetable patties.

Vegetable couscous

This colourful couscous and vegetable pan can be served as a complete main meal or as a filling side dish.
The great thing about couscous is that it is ready super quickly because it really only needs a few minutes to swell in the pan.

Ingredients for 4 portions
500 g broccoli
2 red peppers (approx. 200 g)
2 carrots (approx. 100 g)
2 cloves of garlic
4 tbsp olive oil
150 g peas (frozen)
2 tbsp curry powder
2 tsp harissa
salt/pepper
400 ml classic vegetable stock
200 g couscous (preferably wholemeal)
4 spring onions

Preparation time: 20 minutes

Preparation
Wash and clean the broccoli. Then cut off the thick stem, peel it, and cut into 1 cm cubes. Next, divide the remaining broccoli into florets. Similarly, quarter the pepper, remove the seeds, wash, and dice into 1 cm cubes. Wash and peel the carrot, and cut it into 5 mm cubes. Additionally, peel and finely slice the garlic.
Heat the oil in a pan, and then fry the broccoli, pepper, carrot, and garlic over medium heat for approximately 5 minutes. Afterward, add the peas, curry, and harissa. Season the mixture with salt and pepper. Pour in the stock, bring it to the boil, and then let it simmer for 1 minute.
Next, sprinkle in the couscous, stir, and briefly bring it to the boil. Switch off the hob, cover, and leave to soak for 5 minutes. Meanwhile, wash and clean the spring onions and cut them into fine rings. At the end of the cooking time, fluff the couscous slightly with a fork. Finally, sprinkle the spring onions over the couscous and vegetables and serve.

Spaghetti with red lentil Bolognese

This delicious vegan bolognese is easy to prepare. The fibre-rich lentils and lots of vegetables ensure that the dish keeps you full for a long time without being heavy on the stomach. If you don't want to use ordinary pasta, you can also use a spiraliser to conjure up vegetable noodles from courgettes or carrots.

Preparation time: approx. 25 minutes
Waiting time: approx. 20 minutes

Ingredients for 4 portions:
120 g red lentils
60 g onion
8 grams garlic
200 grams carrot
160 grams of celery
28 millilitres olive oil
20 grams tomato paste
440 millilitres vegetable stock
400 grams tomato, chopped (tin)
4 grams of sugar
500 grammes spaghetti
32 grams parmesan
Oregano, grated
Curry powder
Sweet paprika powder
salt
pepper

Preparation:
Wash the lentils under cold water and drain them. Then peel the onion and garlic. Finely dice the onion and finely chop the garlic. Next, peel the carrot and cut it into small cubes. Wash the celery, pat it dry, clean it, and also cut it into small cubes.
Heat the oil in a pan, and sauté the prepared ingredients over medium heat for approximately 5 minutes. Afterward, add the tomato purée to the vegetables and fry briefly. Stir in the lentils and deglaze with vegetable stock. Then stir in the chopped tomato and spices. Cover the pan and simmer over medium heat for 20-25 minutes, stirring occasionally.
Meanwhile, prepare the spaghetti in boiling salted water according to the packet instructions. Grate the Parmesan cheese. Finally, serve the pasta with the sauce and sprinkle with Parmesan.

Pointed cabbage pasta with smoked tofu

Better than any bolo: this pasta is made with tofu instead of meat. Tofu is a good, plant-based source of protein and iron. While the body needs protein to maintain bones and muscle mass, iron helps to reduce tiredness and fatigue.

Preparation time: 40 minutes

Ingredients for 4 people:
1 onion
1-2 garlic cloves
1 red pepper
1 pointed cabbage (approx. 750 g)
3 tablespoons rapeseed oil
2 tablespoons tomato puree
400 millilitres tomato puree
300 millilitres vegetable stock
200 grams smoked tofu
400 grams wholemeal pasta
1 pinch of brown sugar
2 teaspoons caraway seeds
salt
pepper

Preparation:
Peel and finely dice the onion and garlic. Clean, deseed, wash and dice the peppers. Quarter the pointed cabbage, remove the stalk and cut the cabbage quarters into fine strips. Wash and drain well.
Sauté the onion, garlic and pepper in 2 tablespoons of hot oil for 2 minutes, turning occasionally. Season with cumin, salt and pepper. Add the tomato purée and fry for 1 minute. Add the cabbage and turn to coat. Deglaze with tomato puree and stock and bring to the boil. Cover and cook over a medium heat for 15-20 minutes.
Cut the tofu into small cubes. Cook the noodles in plenty of boiling salted water according to the packet instructions until al dente. Fry the tofu in the remaining hot oil until crispy on all sides, season lightly with salt.
Flavour the pointed cabbage sauce with salt, pepper and sugar. Drain the noodles, leave to drain and divide onto plates with the sauce. Sprinkle with tofu croutons.

Aloo Gobi

Indian cuisine thrives on exotic spices and flavours. If you want to satisfy your curry cravings, you should definitely try Aloo Gobi. The vegan potato and cauliflower curry, which is prepared with special Ayurvedic spices, not only gives the dish a special flavour, but also has a positive effect on your health.

Preparation time: approx. 40 minutes

Ingredients for 4 portions
400 grams cauliflower
500 grams of potatoes
40 grams onions
10 grams garlic
20 grams ginger
2 tablespoons ghee (alternatively: rapeseed oil)
2-3 tablespoons garam masala, ground
1 teaspoon coriander, ground
1 teaspoon cumin, ground
1 teaspoon cayenne pepper, ground
1200 g tinned tomatoes, chopped (drained weight: 720 g)
15 grams coriander
Salt and pepper
Optional: 200 grams basmati rice

Preparation
Wash the cauliflower and cut it into florets. Then wash the potatoes and cut them into bite-sized pieces. Next, peel the onions, garlic, and ginger. Finely dice the onions, crush the garlic, and peel and grate the ginger. Heat the ghee in a pan, and then fry the potatoes for about five minutes. Afterward, add the cauliflower and stir-fry for another five minutes. Following this, add the onions, garlic, ginger, and spices, and fry briefly. Deglaze everything with tomatoes. Additionally, rinse out the tomato cans with a dash of water and add it so that the vegetables are covered with sauce. Cover the pan and simmer for approximately 25 minutes, stirring occasionally.
In the meantime, wash the coriander, shake it dry, and pluck the leaves. Season the aloo gobi with salt and pepper, and serve it in bowls. Finally, sprinkle with coriander and optionally serve with basmati rice.