Top 10 Zinc Rich Recipes

Zinc is an essential mineral that plays a major role in every cell of the body. It boosts the immune system and fights off disease. Here I have come up with 10 Zinc Rich recipes that will help you get your Zinc needs and a variety of other nutrients as well.

 

1. Zinc-rich fried tofu

(Cooking Time: 10 minutes Preparation Time: 6 minutes Servings: 3)

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 103g
  • Fats: 5.7g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 3.5g
  • Protein: 4.9g

 

INGREDIENTS:

 

• • 1 pound of firm tofu
  • 45 shallots, chopped
  • 1 good clove of garlic
  • 1 tbsp of chopped fresh ginger
  • 1 tbsp sweet soy sauce
  • 1 tbsp brown soy sauce
  • 1 tbsp light soy sauce
  • 1 tsp powdered sugar
  • 1 1/2 tbsp Sichuan pepper coarsely crushed in a mortar
  • chilli puree (to taste)
  • 2 to 3 green onions in 3 cm pieces
  • 2 cups of frying oil
  • ½ cups of cornstarch

 

DIRECTIONS:

 

• • Slip the tofu between 2 sheets of absorbent paper, place a board on it and let it rest for about fifteen minutes to eliminate the humidity.
  • Cut the tofu into 2 to 3 cm dice. Flour them with cornstarch then shake them to remove the excess.
  • Pour 1 ½ cups of vegetable oil into a large skillet or wok.
  • Dip the tofu cubes in very hot frying oil, proceeding in several batches so that the tofu cubes do not touch each other. Turn them several times so that they can brown on all sides and a crispy envelope forms on their surface. Drain them on absorbent paper.
  • Empty the pan, add 1 tbsp of oil. Add the minced shallots, garlic and ginger and sauté for 5 minutes, and then add the crushed pepper. Sauté for an additional 1 min. Pour in the soy sauces, the sugar and chilli; stir.
  • Pour the diced tofu for 1 min into the sauce, add the green onions.
  • Serve hot with steamed rice.

 

2. Cashew And Pea Curry

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

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 170g
  • Fats: 13g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 9g
  • Protein: 5g

 

INGREDIENTS:

 

• • 3 potatoes (rather firm-fleshed)
  • 1 bowl shelled peas (fresh or frozen)
  • 1 handful of cashew nuts
  • 1 ½ tbsp of natural tomato purée
  • 1 can of coconut milk (about 2 cups)
  • 1 level teaspoon of amchoor (mango powder)
  • 1 good pinch of chilli powder
  • 1/2 tsp turmeric powder
  • Fresh coriander for the finishing touch, 1 pinch
  • 1 pinch of salt
  • 1 tbsp of olive oil

 

DIRECTIONS:

 

• • Prepare all your ingredients. Soak the cashew nuts for ten minutes in lukewarm water.
  • Cut the potatoes into cubes and brown them in a wok or casserole dish in a little oil with the drained cashews, until they are a little golden.
  • Then add the peas and 1/2 glass of water. Cover and cook for 15 minutes until the potatoes are tender enough to insert the tip of a knife.
  • Add in the tomato purée and the spices: amchur, turmeric, and chili.
  • Cook for about 5 minutes then add the coconut milk. Season with the salt to your taste
  • Mix very well and cook for a few more minutes, without boiling, until the sauce has the desired consistency (I like it creamy).
  • If you want a more liquid curry, add a little water. When the curry is cooked, taste and adjust the seasoning.
  • Serve sprinkled with fresh cilantro leaves.
  • Enjoy your meal.

 

3. High-zinc Tabbouleh

(Cooking Time: 0 minutes Preparation Time: 10 minutes Servings: 3)

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 90g
  • Fats: 12g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 12g
  • Protein: 8g

 

INGREDIENTS

 

• • 1 cup shelled hemp seeds
  • 1/2 cup chopped red onion
  • 1 1/2 cups diced fresh tomatoes
  • 1 1/3 cup cucumbers cut into small pieces
  • 1 cup chopped fresh mint
  • 1 cup chopped fresh parsley
  • 1 minced garlic clove
  • 2 tbsp. lemon juice
  • 2 tbsp. tablespoon olive or avocado oil
  • 1 tsp of salt
  • 1 pinch of ground black pepper

 

DIRECTIONS:

 

• • In a large bowl mix all the ingredients well.
  • Taste and if necessary add more lemon juice, oil, salt or pepper, according to your taste.
  • Serve immediately or chill in the fridge until ready to serve. There may be a buildup of liquid in the bottom of the tabbouleh if it sits too long, just stir again if that happens.
  • Enjoy your tabouleh!

 

4. High-zinc Spinach with Hazelnut

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

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 82.3g
  • Fats: 1g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 9g
  • Protein:2.86g

 

INGREDIENTS:

 

• • 1 ½ pounds of spinach (preferably fresh)
  • 4 tbsp of ground hazelnuts
  • 2 shallots
  • 1 good clove of garlic
  • 1 pinch of ground nutmeg
  • 1 tbsp of vegetable oil
  • 5tbsp of roasted hazelnut oil
  • 1 tbsp of peanut oil
  • 1 pinch of salt
  • 1 pinch of ground black pepper

 

DIRECTIONS:

 

• • Put the hazelnuts to brown in a heated oven to 180°C/360°F for about 10 minutes, watching the coloring (must not burn). In a frying pan, heat a little peanut oil and sauté the minced shallots (they should not brown).
  • Add the finely chopped garlic. Cook very gently without burning the garlic for about 4 to 5 minutes.
  • Discard the excess fat; replace it with a good 1 tbsp of vegetable oil and 4 to 5 tablespoons of roasted hazelnut oil.
  • Put the spinach to cook for about 7 to 8 minutes, stirring regularly so as not to attach and evaporate the water from the vegetables.
  • When the vegetables are cooked, add the roasted hazelnut powder and a pinch of ground nutmeg and mix well.
  • To finish, adjust the seasoning, put in the serving dish
  • Serve and enjoy your dish!

 

5. Vegan Tagine

(Cooking Time: 40 minutes Preparation Time: 10 minutes Servings: 3)

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 175.2g
  • Fats: 3.1g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 35g
  • Protein:5.8g

 

INGREDIENTS:

 

• • 1 medium onion
  • 2 cloves of garlic peeled and crushed
  • ½ pound of peeled tomatoes
  • 2 carrots
  • 2 small turnips
  • 1 small sweet potato
  • 3 cups of pumpkin, with the skin
  • 1 medium zucchini
  • 1 ½ cups of cooked chickpeas
  • 1 cinnamon stick
  • ½ teaspoon cumin seeds
  • 1 slice of fresh squeezed ginger
  • 2 tablespoons raisins
  • 10 dates
  • 1 handful of whole almonds, blanched
  • 2 tablespoons chopped coriander leaves
  • 2 tablespoons olive oil
  • 1 pinch of salt
  • 1 pinch of ground black pepper

 

DIRECTIONS:

 

• • Wash and peel all the fresh vegetables. Cut the carrots, turnips and sweet potato into large chunks or large cubes. Remove the filaments from the pumpkin and cut it into slices. Chop the onion.
  • In the casserole, brown the chopped onion, the pressed garlic and the ginger in the oil. Add the spices by coating them in the oil for a few minutes then add the peeled tomatoes.
  • Arrange all the fresh vegetables in the casserole dish, season with salt and pepper and add hot water to cover the vegetables. Close the lid and simmer over low heat for 20 minutes.
  • Brown the almonds in a dry pan for a few minutes. Rinse the chickpeas thoroughly. In the casserole, add the raisins, dates and almonds, as well as the chickpeas. Simmer over very low heat for an additional 15 to 20 minutes.
  • Arrange the vegetables on each plate, distributing the dates and almonds. Drizzle with cooking broth.
  • Serve and enjoy your dish!

 

6. Kale Salad with Cashews and Chickpeas

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

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 149g
  • Fats: 8g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 16g
  • Protein:4g

 

INGREDIENTS

 

• • 2/3 cup raw cashew nuts
  • 1/4 cup lemon juice
  • 1 1/2 tsp Dijon mustard
  • 3/4 tsp honey (optional)
  • 1/2 tsp salt
  • 1 pinch of ground pepper
  • 1 bunch kale, midribs removed, leaves finely chopped (about 2 litres/8 cups)
  • 1/4 cup canned chickpeas, drained and rinsed
  • 1 carrot, peeled and grated into strips
  • 2 apples, sliced (about 750 ml / 3 cups)
  • 1 avocado, cubed
  • 1/2 cup goat cheese, crumbled (optional)
  • 1/3 cup dried cherries
  • 1/4 cup pumpkin seeds

 

DIRECTIONS:

 

• • Sprinkle the cashews with 180 ml (3/4 cup) of water. Cover and let soak overnight.
  • Pour the cashews and their soaking liquid into the bowl of a blender. Add lemon juice, Dijon mustard, honey and salt. Pepper. Blend until smooth – you should have about 330 ml (1 1/3 cups) of dressing.
  • In a large bowl, place the chopped kale and cover with hot water. Leave to soak for at least 1 minute. Drain and squeeze the kale to extract as much liquid as possible.
  • Return to bowl. Add chickpeas, carrot, apples, avocado, goat cheese (if desired), dried cherries and pumpkin seeds. Drizzle with cashew vinaigrette. Stir to coat the ingredients. Serve on a serving platter.
  • Enjoy your dish!

 

7. Spinach Squash Donuts

(Cooking Time: 10 minutes Preparation Time: 10 minutes Servings: 2-3)

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 166.3g
  • Fats: 8g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 9.9g
  • Protein: 3g

 

INGREDIENTS

 

Ingredients for the dough:

 

• • 2 cups of chickpea flour
  • 1 tsp salt
  • ½ tsp baking soda
  • 3 tsp sesame seeds
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1 tsp chilli puree more or less to taste
  • ½ tsp powdered ginger
  • ½ tsp coriander powder
  • 1 tbsp lemon juice
  • 1 ½ cups of water

 

Vegetables:

 

• • 1 yellow onion, minced
  • 2 cups of raw pumpkin
  • 1 cup of minced spinach
  • 1 handful of chopped fresh cilantro

 

For the sauce

 

• • 2 cups of Greek yogurt or vegan yogurt
  • 1 tbsp lemon juice
  • 1 pinch of black pear compote
  • 1 tsp sesame seeds
  • 1 crashed garlic clove
  • ½ tsp chilli puree more or less to taste

 

DIRECTIONS:

 

• • Preparation of donuts: Start by preparing the donut dough: in a large bowl, mix the flour, salt and spices. Add the lemon juice, then the water little by little, while mixing. You should get a fairly thick paste.
  • Add the chopped vegetables to the batter and mix well.
  • For the sauce; mix all the ingredients and keep cool.
  • For cooking: Pour about 1inch of oil into your wok. Heat the oil over medium-high heat.
  • When it is hot, put about 1 small tbsp of mixture in the oil, turn the donut when it is golden. It takes about 30 seconds on each side. Make sure the donuts don’t touch each other too much while baking, or they might stick together.
  • Once cooked, put it on absorbent paper. Serve quickly with the yogurt sauce; you can accompany them with traditional or other condiments: mango chutney, garlic powder, chilli puree, etc.
  • Enjoy your squash fritters!

 

8. Okra Masala

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

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 184g
  • Fats: 14.6g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 14g
  • Protein:3g

 

INGREDIENTS

 

• • 3 pounds of Bhindi/Okra
  • 1 small onion
  • 7 green chillies
  • 5 garlic cloves
  • 2 teaspoons of Mustard seeds
  • 1 teaspoon of cumin seeds
  • Fennel seeds, 1 teaspoon
  • 3 teaspoons of curry powder
  • Powdered turmeric, 1/2teaspoon of
  • Amchur/dry mango powder, 3/4 teaspoon
  • Canola oil, 3 tbsp
  • 1.5 teaspoons of salt

 

DIRECTIONS:

 

• • The okra should be cleaned, kept in a strainer, and dried using paper towels.
  • Cut the okra; then cut garlic cloves into little bits and very small cubes of onion. Make a powder from the mustard, cumin, and fennel seeds and combine it with the coriander powder.
  • Add canola oil to a single non-stick pan or wok, and heat the oil over medium-low heat. Coriander powder, all-purpose mix, and chopped green chilies should be added to the oil and cooked for a minute. Bhindi should be added to the masala, covered, and cooked for 10 minutes, gently stirring it every 5 minutes.
  • After that, create a tiny opening in the bhindi, add a little amount of chopped, diced onion, and simmer for 5 minutes before combining.
  • Let it a minute to simmer. The okra should be added to the masala, covered, and cooked for 10 minutes, gently stirring it every 5 minutes.
  • After that, create a tiny opening in the bhindi, add a little amount of chopped, cubed onion, and cook it for 5 minutes before mixing it with the bhindi without a lid.
  • Serve and enjoy your okra dish!

 

9. Chickpea Stuffed Zucchini

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

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 119g
  • Fats: 1.7g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 19g
  • Protein: 7.8g

 

INGREDIENTS

 

• • 6 round zucchini
  • For the stuffing
  • 1 ½ cups of washed and sliced mushrooms
  • 1 small red onion
  • 1 garlic clove
  • 2 tablespoons of olive oil
  • 1 cup of crushed hazelnuts
  • 1 cup of cooked organic chickpeas
  • 1 or 2 tbsp low-salt tamari
  • 2 tablespoon(s) white sesame tahini
  • alfalfa sprouts
  • Edible flowers

 

DIRECTIONS:

 

• • Rinse and slice the mushrooms. Peel and chop the onion. Squeeze the garlic. Brown the mushrooms, onion and garlic in the olive oil over medium heat. Add the hazelnuts and chickpeas, lower the heat to low, then deglaze with the tamari. Add the tahini, stir, and crush the ingredients without grinding them. Reserve the stuffing off the heat.
  • 40 minutes before sitting down to eat; preheat the oven to 180°/360°F. Wash the zucchini and peel them halfway. Place them whole in a large saucepan of boiling water for 8 minutes. Drain them and let them cool for 10 minutes. Gently cut off the top of the zucchini and keep the caps. Dig out and scoop out the inside with a tablespoon. Garnish with the stuffing. Close the hats. Brush the zucchini with olive oil on the surface using a brush and salt their skin before baking for 20 minutes.
  • Arrange each zucchini on a bed of alfalfa sprouts and place a few edible flowers on top of the crown.

 

10. Zucchini Dip

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

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 65g
  • Fats: 5g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 3g
  • Protein: 3.6g

 

INGREDIENTS:

 

• • 2 green zucchini
  • 3 tbsp olive oil
  • 2 cloves pink garlic
  • 1tbsp tahini
  • 1tsp ground cumin
  • 1 cup of cashew nuts
  • 1 pinch of salt
  • 1tbsp spirulina powder
  • Legume crisps and seeds

 

DIRECTIONS:

 

• • Wash the zucchini and cut it into cubes.
  • In a frying pan with 1 tbsp of oil, cook the diced zucchini for 5 minutes.
  • In the mixer, place the diced zucchini, the garlic cloves, the tahini, the cumin, the cashew nuts and mix everything.
  • Add a little bit of salt, 1 tbsp of olive oil and mix again.
  • Remove to a container and serve with good chips
  • Enjoy your zucchini hummus!

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.