Top 10 Magnesium Rich Recipes

Did you know that magnesium is one of the most important minerals for human health? Unfortunately, it doesn’t get attention compared to other nutrients like fiber or protein. Further more research indicates that Magnesium gets involved in more than 300 essential metabolic reactions and is necessary for muscle activity and nerve impulses. Magnesium-rich foods can be found in plant or animal foods.

Here I have come up with 10 different ways you can include magnesium in your diet and still can enjoy a delicious meal.

 

Magnesium-rich Quinoa Paella

(Cooking Time: 25 minutes Preparation Time: 10 minutes Servings: 4)

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 416g
  • Fats: 19g
  • Cholesterol: 0.0mg
  • Total Carbohydrate 52g
  • Protein: 11g

 

INGREDIENTS

 

• • 1 ½ tbsp of olive oil
  • 1 shallot , minced
  • 1 clove garlic , minced
  • ½ pound of artichoke hearts
  • 1 pound of button mushrooms , sliced
  • 1 red bell pepper , diced
  • 1 pound of carrots, grated
  • 3 green onions, cut into chunks
  • 2 cups of kalamata olives
  • 2 cups of Quinoa; rinsed
  • 1 cups of vegetable broth
  • 1 pinch saffron powder
  • 2 tbsp parsley, chopped

 

DIRECTIONS:

 

• • Heat the oil in a pan, add the shallot and the garlic, cook for 2 minutes, add the artichokes and the mushrooms, cook for 3 minutes. Add the other vegetables, cook for 3 minutes.
  • Meanwhile, cook the Quinoa in the vegetable broth with the saffron for 10 minutes.
  • Put the Quinoa in a serving dish, add the vegetables, mix gently and finish with the parsley.
  • Serve and enjoy your dish!

 

Broccoli and Almond Gazpach

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

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 86g
  • Fats: 5.2g
  • Cholesterol: 5.4mg
  • Total Carbohydrate 5.4g
  • Protein: 3.6g

 

INGREDIENTS:

 

• • 1 head of broccoli
  • 2 tbsp blanched almonds
  • 1 cup of stale breadcrumbs
  • 1 onion
  • 1 clove of garlic
  • 6 mint leaves
  • 3 tbsp olive oil
  • 2 tbsp of sherry vinegar
  • 1 pinch of salt

 

DIRECTIONS:

 

• • Separate the florets from a head of broccoli. Wash them and cook them in salted boiling water for 5-6 minutes. Drain, and let cool. Peel the onion and the garlic. Roughly chop them.
  • Soak the breadcrumbs with the vinegar. Place everything in an airtight container with half the olive oil, a little salt and the mint leaves. Close and place it in the fridge for 4 hours.
  • After this time, mix by adding the rest of the olive oil and a little water until you obtain a smooth and homogeneous soup with a velvety texture. Pour into bowls and serve sprinkled with almonds.
  • Enjoy your dish!

 

Avocado Aspragus Pasta

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

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 254g
  • Fats: 8g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 17g
  • Protein: 7g

 

INGREDIENTS

 

• • 1 pound of pasta of your choice
  • 1 bunch asparagus, tops removed
  • 1 ripe avocado
  • 1 cup of soy cream
  • The juice of 1 lemon
  • ½ cup dill
  • ½ tsp of garlic powder
  • ½ tsp of onion powder
  • 2 tbsp of nutritional yeast (nutritional)
  • ½ tsp. salt
  • Optional: Served with: chopped walnuts, dill and chili flakes

 

DIRECTIONS:

 

• • Prepare 2 saucepans with water; 1 to cook the asparagus (medium size) and the other to cook the pasta (large pot). Add salt to the pasta cooking water.
  • Add the asparagus to the medium pot when the water is boiling. Cook for about 5 minutes and remove when tender.
  • Cook the pasta according to the instructions. Keep the cooking water of the pasta (about ½ cup)
  • Add the cooked asparagus and other sauce ingredients to a food processor. Mix until you get a creamy sauce.
  • Add the sauce to the drained cooked pasta and a little cooking water. Serve pasta in bowls and garnish with walnuts, dill and chili flakes.
  • Enjoy your dish!

 

Black Bean Curry

(Cooking Time: 20 minutes Preparation Time: 15 minutes Servings: 5)

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 251g
  • Fats: 12.3g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 19g
  • Protein: 11g

 

INGREDIENTS:

 

• • 2 ½ cups of organic coconut milk
  • 1 pound of organic black beans
  • 1 pound of crushed tomatoes
  • 1 pound of vegetables of your choice: mushrooms, Chinese cabbage, leeks and broccoli. Fresh or frozen
  • 1 yellow onion
  • 1 tsp yellow curry powder
  • 1/2 teaspoon of red curry paste (spicy) Optional if you don’t like spicy dishes
  • 1 tsp mustard seeds
  • ½ inch of grated fresh ginger
  • 1 tbsp of olive oil
  • 1 pinch of salt, pepper, garlic powder

 

DIRECTIONS:

 

• • Fry the mustard seeds in olive oil (be careful, it will jump a little, as they burst they unfold their aromas) 2 minutes.
  • Add the minced onion and once it is transparent, add the curry powder.
  • Add the vegetables. Gently stir them into the mixture.
  • Then add the drained and rinsed black beans. Mix well then add the crushed tomatoes and coconut milk.
  • Add red curry paste, ginger, season with salt, pepper and garlic powder. Mix well to have a homogeneous preparation and simmer over low heat without covering for 15-20 minutes.
  • The preparation will have reduced a little and the curry should be creamy without being too liquid. Adjust the seasoning according to taste.
  • Serve immediately. Add a little fresh coriander to the plate if you like and enjoy with a little rice or just like that.

 

Vegan Brown Rice Stew

(Cooking Time: 75 minutes Preparation Time: 10 minutes Servings: 4-5)

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 100.5g
  • Fats: 3.1g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 15.2g
  • Protein: 2.9g

 

INGREDIENTS:

 

• • 1 glass full of lentils (here small and blond)
  • 1 glass full of brown rice
  • ½ pound of broccoli
  • 5 carrots
  • 1 leek
  • 1 small onion
  • 4 garlic cloves
  • 2 tablespoons olive oil
  • 1 pound of cherry tomato
  • 1 or 2 tablespoons powdered sugar
  • 1 tablespoon of spices of your choice (here tandoori)
  • 2 sheets of dried kombu (flat seaweed)

 

DIRECTIONS:

 

• • The night before, soak the brown rice in water after rinsing it. This operation is not obligatory but it makes it possible to reduce the cooking time of brown rice.
  • Peel and cut the carrots into small pieces.
  • Chop a small onion and 4 cloves of garlic and sauté them in the olive oil for one minute.
  • Add the broccoli washed and cut into half small florets with the tail peeled and cut into small cubes and mix.
  • Add the washed and sliced leek as well as the carrot pieces and mix well.
  • Add the brown rice, drained and rinsed one last time. Rinse the lentils under running water in a fine strainer to remove all traces of dust.
  • Pour 4 cups of water into the pot. Everything must be submerged. During cooking, you can add liquid if necessary.
  • Cut the kombu leaves with a pair of scissors and put them in the pot. Cover and simmer gently for about 45 minutes. This seaweed has the property of accelerating the cooking of brown rice and lentils.
  • Add the tomato puree to the pot. Sprinkle with powdered sugar and mix (according to your taste, a tablespoon or two)
  • Then season with the spices. I chose tandoori because it is a spice that is both fragrant and spicy, but you can also choose curry spices for couscous). Cook covered for another 30 minutes and serve hot.
  • Enjoy your dish!

 

Vegan Edamame Dumplings

(Cooking Time: 20 minutes Preparation Time: 15 minutes Servings: 6)

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 145g
  • Fats: 4.65g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 19.3g
  • Protein: 9g

 

INGREDIENTS:

 

• • 2 cup(s), (shelled), cooked Edamame
  • 1 Zucchini, uncooked, diced
  • 2 tsps of minced garlic
  • 2 tsp of uncooked green onion(s)
  • 6 tbsp(s), minced, divided
  • 1 tbsp of miso paste
  • 1 tbsp(s), of red dark sesame oil
  • 1 tbsp(s) of Sriracha Hot Sauce
  • 1 teaspoon(s) or more of cornstarch, to taste
  • 1 package of round wonton wrappers
  • 3 round-shaped, sliced carrots, uncooked
  • 2 tbsp(s), minced green cabbage, uncooked

 

DIRECTIONS:

 

• • Combine the edamame, zucchini and garlic in a food processor; Pulse until chunky. Add (1/4 cup) green onions, miso, oil and Sriracha sauce; pulse to mix, scraping down sides of bowl, until everything is well blended. You should have 2 1/4 cups of filling.
  • Lightly dust a parchment-lined work surface with cornstarch. Take dough in your hand and spread 1 heaping tablespoon of the edamame filling on it, leaving 1/8 in on each side. Gather and fold the dough around the filling, leaving a small opening at the top. Place the dumplings on the parchment paper and continue with the remaining dough. Cover the dumplings with a kitchen towel to prevent them from drying out. Sprinkle the top of each dumpling with a few sliced carrot pieces and the remaining sliced green onions.
  • Place 2 cabbage leaves at the bottom of a metal or bamboo steamer. Arrange the dumplings on the sheets in a single layer, spacing them 1/2 inch apart and leaving a space of 1 inch from the edge of the daisy. The size of your daisy will determine how many dumplings can be cooked at one time.
  • Bring a pot of water to a boil, covering it. Carefully lay out the daisy, cover and steam until the batter becomes translucent, 5 to 7 minutes. Carefully remove the dumplings from the steamer and steam the remaining dumplings, replacing the cabbage leaves and adding boiling water as needed. Serve immediately and enjoy your dish!

 

Cucumber Cashew Curry

(Cooking Time: 15 minutes Preparation Time: 10 minutes Servings: 4)

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 297g
  • Fats: 6.3g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 9.63g
  • Protein: 6.9g

 

INGREDIENTS:

 

• • 1 large onion
  • 1 tbsp olive oil
  • 1 tbsp curry powder
  • 2 organic cucumbers
  • 1 cup cashews
  • 1 tbsp potato or cornstarch
  • 1 tbsp vegetable stock powder (or 1 vegetable cube)
  • 3 cups of water
  • 1 pinch of ground black pepper
  • Optional: fresh coriander and nigella seeds

 

DIRECTIONS:

 

• • Slice the onion and brown it in a pan with olive oil and curry powder.
  • Partially peel the cucumbers, cut them into large slices then the slices into 4.
  • When the onion begins to brown a little, add the cucumber pieces.
  • In a bowl, whisk 100ml of water with the cornstarch and the powdered broth, until you obtain a smooth, lump-free mixture. Add this liquid to the pan, along with the cashews.
  • Mix and simmer over medium heat for 15 minutes, stirring occasionally. When the liquid has reduced in the pan, add the rest of the water.
  • Leave to cook for a few more minutes (prick a piece of cucumber with a knife to check if it is cooked, the knife should sink into it easily)
  • Serve and enjoy your dish!

 

Avocado and Zucchini Soup

(Cooking Time: 15 minutes Preparation Time: 8 minutes Servings: 4)

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 97g
  • Fats: 2.3g
  • Cholesterol: 5.0mg
  • Total Carbohydrate: 9.63g
  • Protein: 4g

 

INGREDIENTS:

 

• • 1 pound of fresh Persian Cucumbers
  • 1 small Avocado
  • 1 pound of fresh Zucchini;
  • 1 small Onion
  • 1 clove of Garlic
  • 2 tbsp Extra Virgin Olive Oil
  • 1 cup vegetable broth
  • 1 pinch of Himalayan Salt
  • ¼ tsp of cumin powder
  • 1 small pinch of Cinnamon powder

 

DIRECTIONS:

 

• • Wash and clean the vegetables, then cut them into small
  • Transfer everything to a large pot and add a clove of garlic
  • Then add the vegetable broth
  • Once it reaches the boiling temperature, let it cook over low heat for a 15 minutes
  • When cooked, remove the garlic and blend the vegetables, then leave to cool
  • Garnish with fresh dill

 

Almond And Eggplant Rice

(Cooking Time: 10 minutes Preparation Time: 8 minutes Servings: 4)

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 97g
  • Fats: 5.4g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 42g
  • Protein: 6g

 

INGREDIENTS:

 

• • 1 handful of almonds; 1 cup
  • 2 cups of rice (weight before cooking)
  • 2 cups of onions (mixture of yellow and red onions for me)
  • 1 eggplant
  • 1 cup of Tamari sauce (fermented soy sauce)
  • 1 tbsp garlic powder
  • 1 tsp ginger powder
  • 1 pinch of ground black pepper

 

DIRECTIONS:

 

• • 1 hour before starting: soak the almonds in water.
  • Cook the rice 1 dose of rice for 3 cups of water, for Basmati-type rice; cook it covered for about ten minutes until the water is absorbed).
  • Peel and slice the onions, sauté in a large pan with a little water in the bottom. When the onions begin to turn translucent, set aside in a small bowl.
  • In the still hot pan, add the eggplant chops into small cubes with a small amount of water, cook gently over medium heat for 10 minutes, covering with a lid. Mix from time to time. When the water has evaporated, add 1 cup of Tamari soy sauce and 1 cup of water,
  • With a fork, fluff the rice. Add the rice to the pan, along with the onions, the drained and coarsely chopped almonds (you can remove the skin from the almonds if you have the patience), the garlic and ginger powder, and pepper. Stir while continuing to cook for a few minutes, about 6. You can add a little water if it sticks to the bottom.
  • Serve and enjoy your dish!

 

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.