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Seven Super Nutritious Vegan Dishes

In my last post, I addressed the most common deficiencies that vegans & vegetarians experience. There I listed the best foods for a well-rounded vegan diet, but here I've gone a step further, crunched some numbers and found seven recipes that should be kept up every vegan or vegetarian sleeve.


Important note about non-dairy milks: fortified non-dairy milks vary greatly in their nutrient content; pay close attention to the Vitamin B12 and Vitamin D content -- the more, the better, of course! While you're there, take a look at the ingredients list as well, and try to choose the milk with the least ingredients. After hours of calculating recipes, these are the most densely nutritious I found—so you can see why it's often recommended that vegans, vegetarians, and omnivores alike take a vitamin D and/or B12 supplement.



***my note on DV (daily value): these percentages are calculated for the average person. Depending on the makeup of the biologically complex miracle that is you, you may need more or less of a given nutrient.***


1. Peanut Butter Overnight Oats

by Fit Foodie Finds

Per serving:


Protein: 21% DV

Calcium: 26% DV

Iron: 18% DV

Vitamin B12: 31% DV

Vitamin D: 28% DV



2. Chia Seed Pudding with Coconut Milk

by The Worktop

Per serving:


Protein: 15% DV

Calcium: 22% DV

Iron: 24% DV

Vitamin B12: 25% DV

Vitamin D: 15% DV



3. Tofu Scramble

by Build Your Bite

Per serving:


Protein: 33% DV

Calcium: 39% DV

Iron: 19% DV

Vitamin B12: 10% DV

Vitamin D: 0% DV



4. Spicy Vegan Lentil Cakes

by Gourmandelle

Per 3 cakes:


Protein: 30% DV

Calcium: 5% DV

Iron: 31% DV

Vitamin B12: 32% DV

Vitamin D: 0% DV



5. Vegan Tempeh Hash

by Cozy Peach Kitchen

Per serving:

Protein: 35% DV

Calcium: 13% DV

Iron: 25% DV

Vitamin B12: 1% DV

Vitamin D: 0% DV



6. Maple Mustard Tempeh Meal Prep Bowls

by Eating Bird Food

Per serving:


Protein: 48% DV

Calcium: 20% DV

Iron: 39% DV

Vitamin B12:1% DV

Vitamin D: 0% DV



7. Curried Lentil Soup

by Running on Real Food

Per serving:


Protein: 27% DV

Calcium: 14% DV

Iron: 25% DV

Vitamin B12: 14% DV

Vitamin D: 8% DV


Enjoy!


- Isabel

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