Delicious Magnesium-Rich Recipes
It’s easy to get ample magnesium from your diet if you know what to look for. Foods like beans, lentils, nuts, seeds, whole grains and leafy greens are incredibly nutritious and packed with magnesium.
This article lists several great, magnesium-rich vegetarian recipes. Here’s one to get you started:
Mediterranean Tomato, Lentil and Spinach Soup
Serve this hearty vegetarian soup with crusty whole wheat bread for a complete meal. I like the sharp and slightly salty addition of freshly grated good Parmesan cheese, but omit it if serving to vegans.
Ingredients
- 1 tbsp (15 mL) olive oil
- 2 stalks celery, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp (5 mL) dried basil leaves
- 1/2 tsp (2 mL) each dried oregano and thyme leaves
- Pinch each dried rosemary leaves, crumbled, and pepper
- 3 cups (750 mL) vegetable stock
- 1 can (28 oz/796 mL) diced tomatoes, including juice
- 1 can (19 oz/540 mL) lentils, drained and rinsed
- Juice of 1/2 lemon
- 3 cups (750 mL) fresh baby spinach leaves
- Freshly grated Parmesan cheese (optional)
Preparation
Heat oil in large saucepan over medium heat. Add celery, onion and garlic and cook until softened, about 5 minutes. Stir in seasonings, vegetable stock, tomatoes, lentils and lemon juice.
Bring to a boil, reduce heat and simmer covered for 5 minutes. Stir in spinach leaves until wilted, about 30 seconds. Serve with Parmesan, if desired.
Makes 8 cups (2 L), 4 servings.
More Information
Tomato Tip: If you have canned whole tomatoes rather than diced, an easy way to cut them up is using kitchen shears. Pour tomato liquid into soup (to avoid messy overflow) and cut tomatoes in the can.
Nutritional information
Per Serving: 280 cal, 20 g protein, 6 g fat, 42 g carb, 10 g fibre, 1265 mg sodium. Excellent source vit A, vit C, folate, niacin, thiamin, iron, phosphorus, magnesium and zinc. Very high source dietary fibre. Calories : 280
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