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Pak Choi Salad with Apple: Recipe with lots of vegetables

You can process pak choi into a crunchy salad. Here you get the right recipe for the wholesome variety of cabbage, which has a light mustard aroma.

Crisp, a mild spiciness reminiscent of mustard and easily digestible: These characteristics make Pak Choi an ideal basis for salads.

Pak Choi, also known as Chinese cabbage, is a cabbage vegetable that is widespread in Asian cuisine. But you can also find Pak Choi more and more often in local vegetable displays. It not only tastes great fried, steamed or blanched, but also as a pak choi salad.

Due to the high fiber content, most people often do not tolerate raw brassicas well and suffer from stomach and intestinal problems after eating them. However, since pak choi has a little less fiber and is therefore more digestible than other cabbage, you can also eat it raw.

Pak Choi Salad: A recipe with lots of vegetables

Ingredients:

250 g pak choi
1 large carrot
1cucumber
6radishes
1big apple
2spring onions
0.5 bunch of chives
1 tsp sweet mustard
4 tbsp walnut oil
3 tbsp apple cider vinegar
salt and pepper

Directions:

Clean and cut the pak choi into small pieces. You can find tips on how to do this under Preparing Pak Choi: How to make Chinese cabbage.
Wash the vegetables and the apple. Cut the carrot, cucumber and radishes into sticks and the apple into small pieces. Cut the spring onions and chives into fine rings. Toss the pak choi salad in a large bowl.
For the dressing, mix the mustard, walnut oil, and apple cider vinegar together. If necessary, add a little water if the dressing is too thick. Season the dressing with salt and pepper.
Pour the dressing over the pak choi salad and mix well.

Additional tips for cooking

However, similar to chard, which is often confused with pak choi, the stalks of the vegetable can sometimes be a bit firm. You should therefore cut the pak choi for salads as small as possible.
Nutty components such as sesame oil or walnut oil in the dressing go well with the light mustard aroma of the crunchy sticks.
A fruity note balances the tart taste of the green leaves. Pomegranate seeds or pieces of apple, for example, are therefore suitable as toppings.
Make sure your ingredients are organic. Seals such as Bioland, Naturland or Demeter identify products that come from environmentally friendly cultivation. Among other things, you can be sure that they are free of chemical-synthetic pesticides.
If you shop seasonally and regionally, you can also save on CO2 emissions. This is particularly important with pak choi, as it often comes from Thailand.
If you don’t like it raw, you can also add fried pak choi to the salad.

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Food

Vegan Chop Suey: Recipe with Lots of Vegetables

Chop suey is also vegan and a delicious classic of Chinese cuisine. We’ll show you how to prepare the dish without any animal products.

The best way to prepare vegan chop suey is in a wok. Alternatively, you can replace this with a large pot. The chop suey sauce gets its spiciness and intense aroma primarily from the thickened soy sauce. Ginger, garlic and the hot paste Sambal Oelek are also used in our recipe.

Since the vegan chop suey consists almost entirely of vegetables, you need the most time for cutting during preparation. So if you don’t have the time, you can prepare the vegetables the day before. The mixing, cooking and seasoning of the ingredients is then relatively quick.

Make sure the vegetables are organic if possible. This is not only better for the environment, but also for you. No harmful chemical-synthetic pesticides are used in organic farming.

For your chop suey you also need vegetable broth. You can prepare these yourself.

Vegan Chop Suey: An easy recipe

Ingredients:

3onions
4 tablespoons sesame oil
2 tbsp tomato paste
2Chicory
2peppers
2carrots
2 clove(s) garlic
200 g green beans
10 ginger
120 mlsoy sauce
400 ml vegetable broth
1 teaspoon Sambal Oelek
3 tablespoons starch
400 gbean sprouts

Directions:

First cut the onions into small pieces. Heat 1 tbsp sesame oil in a wok and fry the onion together with the tomato paste.
Then wash the chicory, cut it into small pieces and fry it in a separate pan with 2 tablespoons of oil.
Now cut the peppers and carrots into small pieces and chop the garlic into fine pieces.
Add the garlic and chicory to the sautéed onions.
Then fry the carrots, peppers and beans in the pan with the remaining sesame oil. Put everything in the wok or large pot.
Mix the cornstarch with some water in a small bowl. Now cut the ginger into small pieces and add it to the chop suey together with the soy sauce, the vegetable stock, the sambal oelek and the cornstarch.
Let the whole thing simmer for a moment and then add the bean sprouts. Chop suey tastes particularly delicious with fried noodles or rice.

This is a particularly good way to make vegan chop suey

If you want to prepare the vegan chop suey with noodles, you can find the typical Asian fried noodles in the supermarket. However, these are often prepared with egg.

You can also vary the ingredients according to the season and regional availability.

For example, you can replace chicory with white cabbage when the cabbage is in season.
Depending on your taste, you can also use other vegetables for your chop suey. For example, broccoli or leeks go very well with it.
In the Utopia seasonal calendar you can check when is the best time for which vegetables: Seasonal calendar for vegetables and fruit: Think Global, Eat Local!
Classic chop suey usually comes with chicken, shrimp, or pork. Just as delicious, much more environmentally friendly and cruelty-free, the chop suey works with tofu, soy strips, kidney beans or mushrooms instead.

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Food

Simple Pasta Casserole with Lots of Vegetables

Pasta casserole with a difference, with vegetables and ham. Heartily seasoned with cheese, salt, and nutmeg. A wholesome meal where vegetables are popular even with children. Pasta casserole is delicious and popular with the whole family. Even children can’t get past the vegetables.

Ingredients for 4 persons

  •  250 g tagliatelle
  • 1 ½ teaspoons salt
  • ½ packet of frozen spinach (225g)
  • ½ packet of frozen peas (150g)
  • 4 tbsp. Cooked cheese
  • 150 g raw ham
  • 4 eggs
  • 1 pinch ger. nutmeg
  • 1 cup of yogurt
  • ½ tbsp. oil
  • 1 tbsp. frying fat
  • 1 tomato

Preparation

Cook the ribbon noodles in plenty of water with ½ teaspoon of salt according to the instructions on the package. Defrost the spinach with a little water over low heat. Cook the deep-frozen peas in a little water with ¼ teaspoon of salt for 4 minutes over low heat. the eng. Mix the cheese and ½ teaspoon salt into the spinach. Cut the ham into fine strips. Whisk the eggs, add ½ teaspoon salt and nutmeg and mix in the ham strips. Add the yogurt, which can remain a bit chunky. Pour the noodles through a sieve and rinse with cold water. Grease the fireproof dish with a little oil and preheat the oven to 180 degrees.

Preparation

Melt the drippings in the pan and fry the noodles in it. Cover the bottom of the casserole dish with spinach. Then fill in the noodles, on top of the noodles the peas, and finally the egg and ham mixture. Bake the casserole in the preheated oven for 30 minutes.

Tip: Serve the pasta bake in the dish and garnish with tomato slices.

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Food

Vegetables With Lots of Protein: All Vegans Should Know These

As a source of protein, vegetables with a lot of protein should not be missing in any vegan diet, along with tofu, cereals and nuts. We show you the varieties that can easily cover your daily needs.

To cover their protein requirements, most vegans use nuts or grains such as oats or amaranth and seeds such as flaxseed or pumpkin seeds. Various legumes are also very popular. But there are also other vegetables with a lot of protein.

If you do a lot of sport, it is important to consume enough protein. This is the only way your muscles can regenerate well after extensive training. We show you a summary of the best vegetable protein sources and what else is healthy in them.

Beans and Peas: The ultimate high-protein veggies

The following legumes are vegetables with a lot of protein (unless otherwise stated, the information applies to fresh beans):

Soybeans: 36 g
Pinto beans: 21 g
Chickpeas (dried): 19 g
Edamame (unripe soybean): 12 g
Broad beans: 11 g
Peas (frozen): 6.6 g
Mung bean sprouts: 4-5 g
Snow peas 4 g

Cabbages and green vegetables with lots of protein

Green vegetables with lots of protein:

Kale: 4.5 g
Cress: 4.2 g
Brussels sprouts: 4 g
Broccoli: 3.6g
Artichoke: 3.3 g
Spinach: 2.9 g
Savoy cabbage: 2.8 g

Mushrooms

Oyster mushrooms: 3.5 g
Mushrooms: 3.1 g
Shiitake mushroom: 2.2 g

More veggies with lots of protein

For a balanced diet with lots of plant proteins, it is also worth including the following vegetables with lots of protein in your diet:

Fresh corn: 3.4 g
Sweetcorn (canned): 3.2 g
Parsley root: 2.9 g
Potatoes: 2 g

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