Find out how to prepare delicious dishes without ingredients of animal origin
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, as well as contributing to various metabolic functions.
And, while many believe the best source of calcium is dairy, there are several plant-based options that are equally rich in this mineral. With this in mind, below we have selected 5 delicious calcium-rich vegan recipes to include in your daily life. Check!
Roasted chickpeas with tahini
Ingredients
- 2 cups of tea cooked chickpeas
- 2 tablespoons tahini (sesame paste)
- Juice of 1 lemon
- 2 tablespoons of olive oil
- Salt and seasonings to taste
Preparation method
In a container, place the tahini, lemon juice, olive oil, salt and seasonings and mix. Add the chickpeas and stir to combine. Then transfer the chickpeas onto a baking tray lined with baking paper and place them in a preheated oven at 200°C until they are crispy and lightly golden. Remove from the oven and wait for it to cool before serving.
Sesame biscuit with chocolate chips
Ingredients
- 1 cup of oatmeal
- 1/2 cup tea sesame
- 1/2 cup water
- 3/4 cup quinoa flour
- 1/3 cup sunflower oil
- 1/2 cup brown sugar
- 50g chopped vegan chocolate
- Sunflower oil for basting
Preparation method
Place all the ingredients, except the chocolate chips, in a container and mix until you obtain a smooth consistency. Add the chocolate chips and stir to combine. Then, with the help of a spoon, take some dough, form a ball and flatten it with your hands. Place on a baking tray greased with sunflower seed oil and repeat the operation with all the dough. Place in a preheated oven at 200°C for 15 minutes. Serve immediately.
Avocado and almond milk smoothie
Ingredients
- pulp 1 ripe avocado
- 1 cup almond milk
- 1 tablespoon chia seeds
- 1 tablespoon sugar cane molasses
Preparation method
Place all the ingredients in a blender and blend until you obtain a smooth and creamy consistency. If necessary, add more vegetable milk to reach the desired consistency. Serve immediately.
Red lentil soup with spinach
Ingredients
- 1 cup of tea red lentil
- 1 onion peeled and chopped
- 2 cloves of garlic, peeled and chopped
- 1 tablespoon olive oil
- 4 cups 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 method
In a large skillet, add the olive oil and heat over medium heat. Add the onion and garlic and brown them. Add the lentils, carrots and vegetable broth and lower 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 croquettes
Ingredients
- 250 g of cooked white beans
- 350 g of green corn
- 1 cup peeled and grated carrot
- 1 1/2 cups wheat flour
- 2 tablespoons coconut oil
- 2 cloves of garlic, peeled and crushed
- Salt, ground white pepper and chopped parsley to taste
Preparation method
Place all the ingredients in a blender and blend until you obtain a smooth consistency. Transfer it into a container and, with the help of a spoon, collect some of the dough. Form nuggets and place them on a baking tray greased with coconut oil. Repeat the operation with the entire dough and bake in a preheated oven at 180°C for 45 minutes. Serve immediately.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
