You probably touched upon what magnesium is at some point in your life — if not, you likely remember the name from the nutrition facts on your food. So, what is it and what is it good for? Magnesium is said to aid in a lot of things. Headaches, insomnia, irregularity, moodiness, fatigue, lack of motivation, and cramps are all said to be caused by not getting enough in your diet. Magnesium is also the first nutrient to be depleted by our bodies when we are stressed our fatigued.
Many plant-based foods that are good sources of magnesium, like leafy greens, also happen to be good sources of plant-based calcium. Double-whammy. You can also find magnesium in whole grains, soybeans (as well as tofu and tempeh), pumpkin seeds, and so much more. Of course, if you have any concerns about your nutrient intake, you should always consult a health professional.
Since it’s so easy to get magnesium in your diet, there are so many ways that you can do it — and that’s where we come in. We at One Green Planet are here to show you all the different ways you can include magnesium in your diet and still enjoy a delicious meal that doesn’t look like your typical health food. So, try these 15 magnesium-rich dinners that will have you coming back for seconds!
1. Maple Tempeh Sandwich With Caramelized Apples and Onions
This Maple Tempeh Sandwich With Caramelized Apples and Onions is the perfect balance of sweet and savory. In this recipe, maple-glazed tempeh is sandwiched between two slices of sourdough bread, then topped with a cashew cheese, and caramelized apples and onions. Your magnesium-rich ingredients here are tempeh and cashew cheese, plus even more if you serve it over whole grain, oat-based bread. Serve this sandwich with the perfect side: a bowl of creamy tomato soup.
2. Crispy Gnocchi With Mushrooms, Asparagus, and Brussels Sprouts
This one-pot Crispy Gnocchi With Mushrooms, Asparagus, and Brussels Sprouts is both delicious, satisfying, and completely vegan. Brussels sprouts and asparagus are both great sources of magnesium and this dinner is packed with both! They provide a nice touch of green in contrast to the savory sautéed mushrooms and crispy potato gnocchi. You can make it all in one pot, making this a go-to for easy weeknight dinners.
3. Broccoli Cashew Fried Rice
Even simple dishes like fried rice can be tough to get right. That’s where recipes like this Broccoli Cashew Fried Rice come into play. This is the best guide for fried rice that you’ll ever come across. Broccoli and cashews are an amazing addition to stir-frys, plus like brown rice, they’re good sources of magnesium. Depending on how heavy you like your sauce you’ll likely have some leftovers – store it in the fridge and use as a dressing for a soba noodle salad or stirred through a quinoa dish.
4. Creamy Pumpkin Seed Alfredo With Kale and Sweet Peas
This Creamy Pumpkin Seed Alfredo With Kale and Seet Peas is luscious and good for you all at the same time. The raw hulled pumpkin seeds used to make the alfredo sauce in the recipe are what gives it it’s richness, as they’re full of healthy fats. They’re also a great source of magnesium, along with kale and sweet peas! Be sure to serve this over whole grain pasta for a comforting, nourishing meal.
5. BBQ Tofu and Garlic Kale Bowl With Ranch Dressing
Who says vegetables aren’t filling enough? This BBQ Tofu and Garlic Kale Bowl With Ranch Dressing makes the satisfying perfect dinner after a long day of work. On a bed of rice sits braised kale, oven-baked tofu, juicy sautéed mushrooms, and crunchy carrots, drizzled with homemade ranch dressing. In this recipe, get your magnesium from brown rice, tofu, and kale. Best of all, it can be prepped the night before!
6. Red Quinoa and Beet Burgers
These Red Quinoa and Beet Burgers are crispy on the outside, succulent and smoky-flavored on the inside. Beets give them an earthy flavor while quinoa makes them filling — both are fantastic sourced of magnesium. Combined with delicious avocado-tahini sauce and baked sweet potato fries, this recipe has everything you would expect from a burger
7. Tuscan Kale and Mushroom Stuffed Spaghetti Squash
This Tuscan Kale and Mushroom Stuffed Spaghetti Squash is the perfect meal. Stuffed with a mixture of white mushrooms, kale, and white beans, it’s savory, satisfying, warming, and nourishing … Essentially, it’s everything you want, since kale, white beans, and winter squash all bring magnesium to the table. This recipe will be your new obsession.
8. Kale Edamame Dumplings With Simple Dipping Sauce
We know that kale is a good source of magnesium, but did you know edamame is, too? This Kale Edamame Dumpling With Simple Dipping Sauce is surprisingly easy, but the results are so impressive. The filling comes together in a snap in the food processor, the dumplings cook through in less than five minutes, and the dipping sauce is just whisked together in a bowl. That’s it! Make them and eat up!
9. Tofu Scramble and Red Chard Sandwich
This protein-packed, magnesium-rich Tofu Scramble and Red Chard Sandwich will keep you full until dinnertime. Tofu is scrambled with red chard, sautéed mushrooms, and bell pepper with flavor added from soy sauce, vinegar, and tahini. Adding a variety of sauces enhances the flavor, plus you can finish with any additional seasonings that you love.
10. Easy Vegetable Curry
This Easy Vegetable Curry comes together super quick. Rice is warmed in a skillet, broccoli, mushrooms, and peas follow, and everything is seasoned with an array of spices. This dish can be customized with your favorite vegetables, and made spicier if you can handle it. Get creative!
11. Spanakopita: Greek Spinach Pie
This is a healthier version of Spanakopita, a traditional Greek dish with little to no oil. Removing the feta and olive oil seems somewhat sacrilegious, it’s such a staple of the traditional recipe and Greek cooking! However, you are not even going to miss it with this recipe. It’s packed with spinach, which is a great source of magnesium.
12. Butternut, Kale, and Black Bean Quesadillas
These Butternut, Kale, and Black Bean Quesadillas are a whole new take on a Mexican classic. Tender toasted butternut squash, black beans, and kale are combined to create a meal that’s savory, slightly spicy, and delicious. These quesadillas make a quick and easy lunch. Serve with a side of guacamole, spicy salsa, and vegan sour cream.
13. Risotto With Crispy Brussels Sprouts
Truth be told, this Risotto With Crispy Brussels Sprouts is amazing. Crispy roasted Brussels sprouts and asparagus add a dimension of texture as they sit atop a bed of creamy risotto. Risotto may be time-consuming, but this recipe is hardly difficult! It takes little effort to create a warm, comforting, and flavorful meal.
14. Autumn Harvest Squash and Apple Burgers
Fall is in the air and these Autumn Harvest Squash and Apple Burgers celebrate everything that’s delicious about the season. Rice brings the magnesium to the table while butternut squash and apples make a dynamic flavor combo. Here they are like you’ve never seen them before: in a veggie burger!
15. No-Noodle Butternut Squash and Swiss Chard Lasagna
Lasagna need to have to have meat, or cheese, or even noodles to be amazingly delicious! Just look at this hearty No-Noodle Butternut Squash and Swiss Chard Lasagna. It uses a mixture of Shiitake and White Button mushrooms, fresh rosemary, and tarragon, plus magnesium-rich Swiss chard, tofu “cheese,” and winter squash. The whole shebang is pretty excellent if we don’t say so ourselves.
When you’re eating a lot of plants, getting enough magnesium has got to be one of the easiest things you can do — and there’s so much you can make! Which is these recipes do you want to try first?
Lead image source: Tuscan Kale and Mushroom Stuffed Spaghetti Squash