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5 vegan recipes rich in calcium

5 vegan recipes rich in calcium

See how to prepare delicious dishes without ingredients of animal origin

  • Photo by the author Portal Edicase

Published on October 21, 2024 at 6:36 pm

Roasted chickpeas with tahini (Image: sarahjgualtieri1 | Shutterstock)

Roasted chickpeas with tahini Credit: Image: sarahjgualtieri1 | Shutterstock

A vegan diet can be extremely healthy and nutritious, as long as it is well planned to meet all the body’s nutritional needs. Among the essential nutrients for a balanced diet, calcium plays a fundamental role in the health of bones, teeth and muscles, in addition to contributing to various metabolic functions.

And, although many believe that the best source of calcium is dairy products, there are several plant-based options equally rich in this mineral. With that in mind, below we have selected 5 delicious, calcium-rich vegan recipes for you to include in your daily life. Check it out!

Roasted chickpeas with tahini

Ingredients

  • 2 cups of cooked chickpeas
  • 2 tablespoons tahini (sesame paste)
  • Juice of 1 lemon
  • 2 tablespoons of olive oil
  • Salt and seasonings to taste

Preparation mode

In a container, place the tahini, lemon juice, olive oil, salt and seasonings and mix. Add the chickpeas and stir to combine. Afterwards, transfer the chickpeas to a baking tray lined with baking paper and place in a preheated oven at 200°C until they are crispy and lightly golden. Remove from the oven and wait to cool before serving.

Sesame cookie with chocolate chips

Ingredients

  • 1 cup of rolled oats
  • 1/2 cup sesame tea
  • 1/2 cup of water
  • 3/4 cup quinoa flour
  • 1/3 cup sunflower oil
  • 1/2 cup brown sugar
  • 50 g chopped vegan chocolate
  • Sunflower oil for greasing

Preparation mode

In a container, place all the ingredients, except the chocolate drops, and mix until you obtain a homogeneous consistency. Add the chocolate chips and stir to combine. Then, with the help of a spoon, take some dough, shape it into a ball and flatten it with your hands. Place on a baking tray greased with sunflower oil and repeat the process with all the dough. Place in a preheated oven at 200°C for 15 minutes. Serve immediately.

Avocado and almond milk smoothie (Image: kvladimirv | Shutterstock)

Avocado and almond milk smoothie Credit: Image: kvladimirv | Shutterstock

Avocado and almond milk smoothie

Ingredients

  • Pulp of 1 ripe avocado
  • 1 cup almond milk
  • 1 tablespoon chia seeds
  • 1 tablespoon of sugarcane molasses

Preparation mode

In a blender, place all the ingredients and blend until you obtain a homogeneous and creamy consistency. If necessary, add more plant-based milk to reach the desired consistency. Serve immediately.

Red lentil soup with spinach

Ingredients

  • 1 cup of red lentil tea
  • 1 onion peeled and chopped
  • 2 garlic cloves, peeled and chopped
  • 1 tablespoon of olive oil
  • 4 cups of vegetable broth
  • 1 carrot peeled and cut into cubes
  • 2 cups of spinach tea
  • Juice of 1 lemon
  • Salt and ground black pepper to taste

Preparation mode

In a large pan, add the oil and place over medium heat to heat. Add the onion and garlic and brown. Add the lentils, carrots and vegetable broth and reduce the heat. Cook for 25 minutes. Add the spinach and cook for another 5 minutes. Turn off the heat and season with lemon juice, salt and black pepper. Serve immediately.

White bean nuggets

Ingredients

  • 250 g of cooked white beans
  • 350 g of green corn
  • 1 cup peeled and grated carrot
  • 1 1/2 cup of wheat flour
  • 2 tablespoons coconut oil
  • 2 garlic cloves, peeled and crushed
  • Salt, ground white pepper and chopped parsley to taste

Preparation mode

In a blender, place all the ingredients and blend until you obtain a homogeneous consistency. Transfer to a container and, using a spoon, scoop up some dough. Shape into nuggets and place on a baking tray greased with coconut oil. Repeat the process with the entire dough and bake in a preheated oven at 180°C for 45 minutes. Serve immediately.

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Michelle Williams

I'm Michelle Williams, an enthusiastic author specializing in captivating entertainment content on Rwcglobally.com. With a passion for storytelling and a keen eye for the latest trends, I aim to engage readers with compelling narratives that reflect the dynamic landscape of the entertainment industry. Join me on Rwcglobally.com to explore the world of film, television, music, and more, as we uncover the stories that define contemporary culture.

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