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Cover of Vegan — 120 recipes that actually fill you up (Portuguese edition)

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Vegan — 120 recipes that actually fill you up

No animal products, all the flavor — desserts included.

$19.99taxes included · PDF · instant download

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  • 120 recipes
  • Macros per serving for every recipe: calories, protein, carbs, fat and fiber
  • Rico's note and Rico's tip in every recipe
  • A Thermomix® or similar version where it makes sense
  • Storage and reheating written with meal prep in mind

What's inside

15Breakfasts
15Soups
20Lunches
35Dinners
15Snacks
12Sweets
8Drinks

Some of the recipes

5-Day Meal PrepAir FryerQuick & Easy

Stuffed sweet potato with peanut butter

Sweet, filling, and travels well as a packed lunch.

567 kcal15 g protein25 min
Juices, Shots & SoupsQuick & EasyThermomix® & Co.

Banana, spinach and cocoa smoothie

The smoothie that hides the greens with cocoa.

261 kcal8 g protein5 min
Juices, Shots & SoupsQuick & EasyThermomix® & Co.

Tropical pineapple turmeric smoothie

Sunshine in a glass, ready in five minutes.

266 kcal4 g protein5 min
Juices, Shots & SoupsQuick & EasyThermomix® & Co.

Tropical papaya ginger smoothie

Sweet, tangy and spicy all at once, in five minutes.

198 kcal4 g protein5 min
Juices, Shots & SoupsQuick & EasyThermomix® & Co.

Green spinach and ginger smoothie

Green, fresh, and ready before the coffee has finished brewing.

193 kcal5 g protein5 min
5-Day Meal PrepAir FryerQuick & Easy

Homemade gluten-free granola with yogurt

Make the batch on Sunday, help yourself all week.

578 kcal11 g protein25 min
Full contents all 120 recipes, one by one

Breakfasts

  1. Stuffed sweet potato with peanut butter
  2. Banana, spinach and cocoa smoothie
  3. Tropical pineapple turmeric smoothie
  4. Tropical papaya ginger smoothie
  5. Green spinach and ginger smoothie
  6. Homemade gluten-free granola with yogurt
  7. Berry chia pudding
  8. Mango coconut chia pudding
  9. Refreshing peach mint smoothie
  10. Fresh fruit bowl with seeds
  11. Yogurt bowl with kiwi and almonds
  12. Coconut yogurt bowl with berries
  13. Coconut yogurt bowl with walnuts and cinnamon
  14. Sweet potato toast with smashed avocado
  15. Hummus toast with cucumber and tomato

Soups

  1. Clear vegetable and herb broth
  2. Sweet potato and ginger soup
  3. Carrot soup with fresh cilantro
  4. Carrot soup with ginger and lemon
  5. Green asparagus soup
  6. Roasted red pepper soup
  7. Tomato and basil soup
  8. Creamy turnip greens soup
  9. Pumpkin soup with fresh cilantro
  10. Swiss chard and potato soup
  11. Garden purslane soup
  12. Old-fashioned cabbage soup
  13. Fava bean soup with mint
  14. Cranberry bean and tomato soup
  15. Turnip and carrot soup

Lunches

  1. Air-fried artichokes with garlic and lemon
  2. Bean rice (arroz de feijão)
  3. Brown rice bowl with edamame and sesame
  4. Brown rice bowl with stir-fried vegetables
  5. Crispy chickpea bowl with quinoa and avocado
  6. Quinoa bowl with roasted vegetables and chickpeas
  7. Crispy tofu bowl with stir-fried vegetables
  8. Chickpea and spinach curry
  9. Chickpea curry with spinach and coconut milk
  10. Couscous with roasted vegetables and tahini
  11. Chickpea and spinach burger
  12. Stewed lentils with carrot
  13. Black bean salad with avocado and corn
  14. Lentil salad with grilled vegetables
  15. Lentil salad with mango and avocado
  16. Whole-wheat pasta salad with chickpeas and arugula pesto
  17. Warm sweet potato and arugula salad
  18. Quinoa tabbouleh
  19. Tomatoes stuffed with quinoa and herbs
  20. Hummus and roasted vegetable wrap

Dinners

  1. Chickpea "salt cod" with potatoes and greens
  2. Saffron vegetable rice
  3. Sweet potato stuffed with black beans
  4. Roasted eggplant with tahini and cherry tomatoes
  5. Black-eyed pea bowl with vegetables
  6. Mediterranean grilled vegetable bowl
  7. Vegetable and chickpea caldeirada (Portuguese stew)
  8. Chickpea and vegetable curry with light coconut milk
  9. Three-bean chili
  10. Roasted cauliflower with tahini and pomegranate
  11. Creamy red lentil soup
  12. Air fryer chickpea curry
  13. Quick chickpea curry
  14. Zucchini noodles with lentil bolognese
  15. Spiced chickpea and cauliflower stew
  16. Sautéed chickpeas with garlic and bell peppers
  17. Black bean and beet burgers
  18. One-pot jardineira (Portuguese vegetable stew)
  19. Vegetable lasagna with tofu "ricotta"
  20. Grilled vegetables with lemon dressing
  21. Gluten-free pizza dough
  22. Quinoa and olive stuffed peppers
  23. Quinoa with spinach and caramelized onion
  24. Sautéed quinoa with vegetables and garlic
  25. Mushroom rojões
  26. Lettuce, avocado and seed salad
  27. Cold chickpea salad with cucumber
  28. Warm red cabbage and roasted pumpkin salad
  29. Warm roasted vegetable salad with basil
  30. White bean soup with Portuguese kale
  31. Julienned garden vegetable soup
  32. Black bean tacos
  33. Quinoa bowl with tomato and fresh herbs
  34. Crispy sesame ginger tofu
  35. Stir-fried tofu with vegetables and ginger

Snacks

  1. Roasted almonds with rosemary and sea salt
  2. Olives marinated in olive oil, garlic and thyme
  3. Almond and date balls
  4. Date and coconut bites
  5. Roasted pumpkin cubes with cinnamon
  6. Coconut yogurt with berries and walnuts
  7. Kiwi with almond yogurt and crunchy granola
  8. Apple slices with cinnamon and lemon
  9. Green apple with almond butter
  10. Date-sweetened avocado cocoa mousse
  11. Cucumber slices with apple cider vinegar and dill
  12. Sliced peaches with fresh mint
  13. Boiled potato slices with herbs and olive oil
  14. Lupini beans with lemon and olive oil
  15. Medjool dates with almonds and cinnamon

Sweets

  1. Chia rice pudding with dates
  2. Spoonable beijinhos (Brazilian coconut sweets)
  3. Vegan chocolate mayo cake
  4. Vegan chocolate chickpea cheesecake
  5. Apple cinnamon compote
  6. Apple cream with walnuts
  7. Sweet chestnut cream
  8. Banana peanut butter ice cream
  9. Berry gelatin
  10. Coconut manjar (Brazilian coconut pudding)
  11. Coconut lime mousse
  12. Hibiscus-poached pears

Drinks

  1. Raspberry, banana and cocoa smoothie
  2. Green smoothie with Portuguese kale, orange and sesame
  3. Matcha, pear and spinach green smoothie
  4. Beet, apple and carrot pre-workout juice
  5. Pineapple, cucumber and mint juice
  6. Guava, cucumber and lime juice
  7. Apple, cinnamon and ginger juice
  8. Spinach and cucumber green juice

No surprises: every recipe in the book is listed here. Click any of them to see, free, the full ingredient list, macros per serving, allergens and the start of the method.