Top 10 Vitamin C Rich Recipes | Cooking With Jade

Top 10 Vitamin C Rich Recipes

9 MINS READ
Top 10 Vitamin C Rich Recipes

Here I have come up with 10 impressive ways to fulfill your vitamin C needs. Vitamin C is a very important and essential vitamin that helps you in many ways to maintain a healthy lifestyle. It reduces your risk of chronic diseases and helps to manage blood pressure while boosting your immunity.

 

1. Green Beans with Almonds and Pomegranate

(Cooking Time: 15 minutes Preparation Time: 5 minutes Servings: 4)

 

Green Beans with Almonds and Pomegranate

 

NUTRITIONAL FACTS    

 

    • Amount per Serving
    • Calories 120g
    • Fats: 8 g
    • Cholesterol: 0.0mg
    • Total Carbohydrate: 10.2g
    • Protein: 4g

 

INGREDIENTS:

 

    • 1 lb of fine green beans
    • 2 tbsp of olive oil
    • 1 Cup of pomegranate seeds
    • 1/2 handful of sliced almonds
    • 1 garlic clove, finely chopped
    • 1 tbsp of lemon juice
    • 1 pinch of salt
    • 1 pinch of ground black pepper to taste

 

DIRECTIONS:

 

    • Cook the beans in boiling salted water just “al dente” (very undercooked because they will continue to cook afterward).
    • In a skillet, heat the butter and olive oil over medium heat until the butter is melted and the foam is gone.
    • Add the almonds and cook, stirring occasionally, until golden brown. About 1 minute. Using a slotted spoon, reserve the almonds
    • Reduce the heat and add the garlic to the skillet. Cook; then stir constantly for about 30 seconds, until fragrant.
    • Add the green beans, increase the heat and cook, stirring often.
    • Add lemon juice and salt and pepper, stir well, sprinkle with almonds, stir again and serve.
    • For the topping, you can sprinkle the pomegranate on top, the black and white sesame seeds and zest a little lemon.
    • Serve and enjoy your dish!

 

2. Grilled Broccoli and Romanesco

(Cooking Time: 15 minutes Preparation Time: 5 minutes Servings: 4)

 

Grilled Broccoli and Romanesco

 

NUTRITIONAL FACTS

 

    • Amount per Serving
    • Calories 120g
    • Fats: 8 g
    • Cholesterol: 0.0mg
    • Total Carbohydrate: 10.2g
    • Protein: 4g

 

INGREDIENTS:

 

    • 1 pound of Broccoli
    • 1 pound of Romanesco
    • 2 tbsp of olive oil
    • 1 garlic clove
    • 5 Sage leaves
    • 1 pinch of salt
    • 1 pinch of ground black pepper

 

DIRECTIONS:

 

    • Preheat the oven to 180°C/360°F. Separate the broccoli and romanesco florets
    • Rinse them and place them in a salad bowl. Pour the olive oil, salt, pepper and mix well.
    • Spread the cabbage on a non-stick baking sheet, sprinkle with sage leaves and peeled and minced garlic and bake for about 30 minutes.
    • Serve and enjoy your dish!

 

3. Stuffed Peppers

(Cooking Time: 30 minutes Preparation Time: 10 minutes Servings: 3-4)

 

Stuffed Peppers

 

NUTRITIONAL FACTS    

 

    • Amount per Serving
    • Calories 160g
    • Fats: 2.7 g
    • Cholesterol: 0.0mg
    • Total Carbohydrate: 29g
    • Protein: 8.69g

 

IINGREDIENTS:

 

    • 2 tomatoes
    • 1 cup of black olives
    • 2 teaspoons of capers
    • 1 cup of gluten free breadcrumbs
    • 1 pinch of salt
    • 1 pinch of pepper
    • 1 pinch of ground cumin
    • 1 pinch of paprika
    • 4 peppers
    • 1 drizzle of olive oil
    • 1 sprig of parsley

 

DIRECTIONS:

 

    • Start by preparing the stuffing. For this, wash, dry and cut the tomatoes. Let them lose some of their juice if necessary by putting them in a colander.
    • Chop the olives and put them in a bowl, add the capers, breadcrumbs and tomatoes. Mix
    • Add the salt, pepper and spices. Mix again and refrigerate.
    • Wash, dry and cut the peppers in half lengthwise. Remove the seeds.
    • Sauté your peppers in a hot pan to pre-cook them, hollow side against the pan, over medium heat for about 5 minutes.
    • Preheat your oven to 360°F.
    • Place the half peppers on a lightly oiled baking sheet and garnish them with the stuffing. Pour a drizzle of olive oil on top and bake for 20/25 minutes.
    • Check for doneness by pricking the peppers with the tip of a knife; they should remain firm but pierce easily.
    • Just before serving, add some chopped fresh herbs (parsley, mint, basil, chives, etc.).
    • Serve and enjoy your stuffed peppers!

 

4. Roasted Eggplant Rolls

(Cooking Time: 35 minutes Preparation Time: 10 minutes Servings: 4)

 

Roasted Eggplant Rolls

 

NUTRITIONAL FACTS    

 

    • Amount per Serving
    • Calories 95.3g
    • Fats: 4.6g
    • Cholesterol: 0.0mg
    • Total Carbohydrate: 6.3g
    • Protein: 7.1g

 

INGREDIENTS:

 

    • 2 eggplants
    • 1 cup of quinoa
    • 1 cup of pine nuts
    • 1 onion
    • 3 tbsp of olive oil
    • 3 tbsp of basil leaves (a little)
    • 1 pinch of salt
    • 1 pinch of ground black pepper

 

DIRECTIONS:

 

    • Preheat the oven to 180°C (360°F). Remove the stems from the eggplants, rinse them and cut them into thin slices. Arrange them on a non-stick baking sheet, season with salt and pepper, brush them with the oil and bake for about 20 minutes, turning them over halfway through cooking.
    • Meanwhile, rinse the quinoa and cook it for about 15 minutes in twice its volume of salted water.
    • Heat 1 tablespoon of oil in a frying pan and sauté the peeled and minced onion. Add the pine nuts and brown them for a few minutes. Incorporate the quinoa, salt, pepper and mix.
    • Garnish the roasted eggplant slices with the mixture and roll them on themselves. Divide among plates, sprinkle with chopped basil, drizzle with the remaining oil and serve.
    • Enjoy your dish!

 

5. Spinach And Strawberry Salad

(Cooking Time: 0 minutes Preparation Time: 6 minutes Servings: 2)

 

Spinach And Strawberry Salad

 

NUTRITIONAL FACTS

 

    • Amount per Serving
    • Calories 169g
    • Fats: 14.2 g
    • Cholesterol: 0.0mg
    • Total Carbohydrate: 14.2g
    • Protein: 2.2g

 

INGREDIENTS

 

    • 2 tbsp of raspberry vinegar
    • 2 ½ tablespoons raspberry jam
    • ⅓ cup of vegetable oil
    • 8 cups spinach, rinsed and cut into small pieces
    • ½ cup chopped walnuts
    • 8 strawberries, quartered
    • 2 kiwis, peeled and sliced

 

DIRECTIONS:

 

    • Combine the raspberry vinegar, raspberry jam and vegetable oil in a small bowl.
    • Combine spinach, walnuts, strawberries and kiwi in a salad bowl.
    • Toss with the raspberry vinaigrette.
    • Serve and enjoy your salad!

 

6. Healtyhy Parsley Soup

(Cooking Time: 20 minutes Preparation Time: 10 minutes Servings: 3)

 

Healtyhy Parsley Soup

 

NUTRITIONAL FACTS    

 

    • Amount per Serving
    • Calories 275g
    • Fats: 16g
    • Cholesterol: 0.0mg
    • Total Carbohydrate: 12g
    • Protein: 12g

 

INGREDIENTS:

 

For the broth:

 

    • Parsley stalks – 1 cup, keep the leaves for the soup.
    • 1 carrot
    • 1 onion
    • 3 cloves of garlic
    • 1 tsp of black pepper
    • 1/2 tsp of salt
    • 1/4 tsp of turmeric powder
    • 4 cups of water

 

For the soup:

 

    • 1 onion
    • 2 cloves of garlic
    • Parsley leaves
    • 1 tbsp of olive oil
    • 1 tbsp of cornflour
    • 3 tbsp of water
    • 2 tbsp of juice lemon
    • 1/2 tsp sugar
    • 1 pinch of salt
    • 1 pinch of ground black pepper

 

DIRECTIONS:

 

Preparation of the broth:

 

    • First pour the water into a large saucepan and put it on medium heat.
    • Then add the chopped parsley stalks, chopped onion and garlic cloves, peeled and diced carrots, turmeric, salt and pepper.
    • Mix then bring to a boil, lower the heat and cook for 5 to 7 minutes.
    • Then pour the broth through a colander and collect the liquid in another saucepan, just reserve the carrots and discard the rest.

 

Preparation of the soup:

 

    • First heat 1 tbsp of olive oil in a saucepan and fry the minced garlic for 1 minute over medium heat.
    • Then add the minced onion and continue to stir for another minute over medium heat.
    • Meanwhile, mix cornstarch with the 3 tbsp of water in a bowl.
    • Then add the parsley leaves, reserved carrots, broth, lemon juice, salt, pepper and sugar, mix with the spatula.
    • Once the soup begins to boil, add the cornstarch mixture while stirring, and then cook over medium heat for 8 to 10 minutes.
    • When the soup begins to thicken remove it from the heat.
    • Finally here is your soup rich in vitamin C, serve with toast and slices of lemon
    • Enjoy your dish!

 

7. Veggie Wok

(Cooking Time: 10 minutes Preparation Time: 8 minutes Servings: 2)

 

Veggie Wok

 

NUTRITIONAL FACTS

 

    • Amount per Serving
    • Calories 145g
    • Fats: 6.5 g
    • Cholesterol: 0.0mg
    • Total Carbohydrate: 23g
    • Protein: 2.6g

 

INGREDIENTS:

 

    • 1 red pepper
    • 2 carrots
    • 1 eggplant
    • 2 tbsp of soya sauce
    • 1 zucchini
    • 1/2 onion
    • 1 green pepper

 

DIRECTIONS:

 

    • The first thing to do is to wash all the vegetables and then cut them into thin slices.
    • When they are ready, pour a drizzle of oil into the wok.
    • Then add the onion and carrot first. Once the onion and carrot are golden brown, add the rest of the vegetables. Sauté everything for a few minutes, about 8 minutes
    • Adjust the seasoning with salt if necessary,
    • Pour a little soy sauce to spice up the dish.
    • Serve and enjoy your dish!

 

8. Tomato And Pepper Soup

(Cooking Time: 10 Minutes Preparation Time: 5 Minutes Servings: 3)

 

Tomato And Pepper Soup

 

NUTRITIONAL FACTS

 

    • Amount per Serving
    • Calories 138g
    • Fats: 5.6 g
    • Cholesterol: 0.0mg
    • Total Carbohydrate: 15g
    • Protein: 2.6g

 

INGREDIENTS:

 

    • 1 red pepper
    • 1 cup of tomato juice
    • 1 shallot
    • 1 clove of garlic
    • 1 small can of tomato puree
    • 2 tablespoons of cream
    • 1 pinch of salt
    • 1 pinch of ground black pepper
    • 1 cup of chopped basil
    • 1 cup of pine nuts
    • 2 tbsp of olive oil

 

DIRECTIONS

 

    • Sauté for ten minutes in olive oil; the minced shallot, the minced garlic clove and the red pepper previously cut into thin strips
    • Pour in the tomato juice and leave to simmer for 10 minutes.
    • Add the tomato puree then the cream. Mix everything.
    • Season with 1 pinch of salt and pepper; then dry toast the pine nuts. Gently place them on the soup; then sprinkle with basil.

 

9. Fruit Salad

(Cooking Time: 0 minutes Preparation Time: 5 minutes Servings: 2)

 

Fruit Salad

 

NUTRITIONAL FACTS

 

    • Amount per Serving
    • Calories 92.8g
    • Fats: 0.6g
    • Cholesterol: 0.0mg
    • Total Carbohydrate: 24g
    • Protein: 1g

 

INGREDIENTS:

 

    • 3 Mangos
    • 3 kiwis
    • 1 Pomegranate
    • 2 apples
    • 2 limes
    • Possibly a little sugar or cane syrup…

 

DIRECTIONS:

 

    • Peel the mango and cut it into pieces, pour them into a large bowl.
    • Cut the pomegranate in 4, and collect the seeds… do this underwater, it will be easier to separate them from the white skin and this will avoid ugly stains 😉
    • Wash the apple and cut it into pieces, leaving the skin on.
    • Gently mix everything, adding lime juice (sweeten if you wish) and taste quickly to keep the vitamins…
    • Serve and enjoy your fruit salad!

 

10. Rolled Oats And Chives Patties

(Cooking Time: 20 minutes Preparation Time: 10 minutes Servings: 4)

 

Rolled Oats And Chives Patties

 

NUTRITIONAL FACTS

 

    • Amount per Serving
    • Calories 226g
    • Fats: 12.2g
    • Cholesterol: 0.0mg
    • Total Carbohydrate: 25g
    • Protein: 6g

 

INGREDIENTS:

 

    • 2 tbsp of soy cream
    • 1 ½ cups of rolled oats
    • 2 yellow peppers
    • 1 large yellow onion
    • 1 cup of water
    • 10 basil leaves
    • 1 good clove of garlic
    • 1/2 bunch of chives
    • 5 tbsp of soy milk
    • 2 tbsp of Chia seeds
    • 2 tbsp of cornstarch

 

DIRECTIONS:

 

    • In a cup, put the chia seeds with the water, mix and let swell for 15 minutes. Meanwhile, wash, deseed and cut the peppers into fine brunoise. Finely chop the onion after peeling it and press the garlic.
    • Finely grind the oat flakes and put them in a container with the soy cream and soy milk. Mix well. Add onion, peppers and garlic. Salt, pepper and mix everything. Add the chia seeds that have swollen well, and pour the cornstarch. Mix. Chop the basil and the chives and add them to the container then place your preparation in the fridge for 30 minutes.
    • After this time, put a drizzle of olive oil in a large skillet over high heat. When the oil is hot, place a good tablespoon of batter in the pan, and spread it with the back of the spoon to form a pancake about 1 cm thick.
    • Repeat the operation for the 3 other pancakes, cook for 3 minutes on each side then remove the pancakes when they are golden brown.
    • Place your ultra-soft and healthy vegan patties on absorbent paper. Repeat the process until the dough is used up. You should get about ten patties.
    • Enjoy these delicious pancakes still warm, accompanied by a salad of your choice!

If you enjoyed this recipe or have suggestions on how we can improve it, please leave us a comment below. Also, make sure to check out other dishes I’ve created or stories I’ve written about food culture – here.

 

 

 

 


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Kirpal (Polly) Tung
Kirpal (Polly) Tung
9 months ago

Very helpful n healthy thanks

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