10 Plant-Based Recipes Rich in B-Vitamins
B-vitamins are vital for good health, and not just the controversial B12 vitamin that comes up whenever a plant-based diet is mentioned. Vitamin B12 keeps the body’s nerve and blood cells healthy and helps make DNA, but the other B vitamins are also necessary. Vitamin B1, also known as Thiamin “works with the heart, nervous system, and muscles, and additionally aids in carbohydrate metabolism and enzymatic processes.” Vitamin B2 (Riboflavin) breaks down carbohydrates, protein, and fats, allows oxygen to be used in the body, and plays a role in iron absorption. Vitamins B3, B5, B6, B7, and B9 are more of the B-vitamins necessary to maintain optimal health. A lack of these vitamins can cause fatigue, indigestion, weakened immune system, anemia, and more.
Fortunately, there are certain plant-based foods we can consume to absorb and reap the benefits of these vitamins. Here are 10 B-vitamin rich recipes from our Food Monster App.
1. Sunflower Seed Pâté
Talida Voinea‘s Sunflower Seed Pâté might not taste like your traditional pâté, but you definitely don’t want to miss out on this! This sunflower seed pâté is bursting with flavor; the slightly sweet flavor of carrots, the nutty flavor of sunflower seeds combined with spices that pack a punch, like smoked paprika, garlic powder, onion powder, and more. Spread it over sliced baguette, garnish with fresh parsley, and dig in!
2. Pan-Seared Lemon and Garlic Asparagus
Tori Cooper‘s Pan-Seared Lemon and Garlic Asparagus spears make a great side for your spring meals. They’re light, refreshing, citrusy, and good for you! Leave them as tall and tender stalks, or slice them up and throw them in a quinoa salad.
3. Mushroom Stew With Herbs
Adina Beck‘s delicious Mushroom Stew With Herbs has a rich, gravy-like consistency. It is paired perfectly over polenta, mashed potatoes, or whatever your heart desires. Stay warm this holiday season with this flavorful stew.
4. Crispy Baked Tofu With Shredded Veggie Quinoa
Amy Height‘s Crispy Baked Tofu With Shredded Veggie Quinoa is the best. Dinner. Ever. No tofu on hand? Tempeh or white beans or lentils will work great, too! Don’t dig kale or carrots? Use another green and another root-ish veggie of your choice. This dinner-in-a-bowl is pretty flexible.
5. Peanut Butter Energy Bars
Katerine Weltzien‘s Peanut Butter Energy Bars are as energizing as they are delicious! Blended with high nutrient foods like oats, goji berries, and cacao nibs, you can’t go wrong with these peanut butter energy bars.
6. Stuffed Avocados With Chipotle Mayo
Avocados are great no matter how they are served. Jodi Burke‘s Stuffed Avocados With Chipotle Mayo one tastes as good as the real deal, but oh so much healthier! It’s a great snack, meal, or side dish!
7. High-Protein Sweet Potato Chili
Daniela Modesto‘s High-Protein Sweet Potato Chili is so warming and delicious! The fresh cilantro and protein-rich black beans make for a satisfying combination perfectly mixed into a sweet potato base.
8. West African Peanut Stew
If you’re the kind of person who loves to eat spoonfuls of peanut butter out of the jar, then you’ll enjoy this recipe. Nicole Fraser‘s West African Peanut Stew recipe is healthy, cheap, and incredibly delicious.
9. Cheesy Mac n Yeast
Lee Khatchadourian-Reese‘s Cheesy Mac n Yeast is very easy to make and kid-friendly too!
10. Creamy Roasted Red Pepper and Mushroom Sauce
This Creamy Roasted Red Pepper and Mushroom Sauce by Maria Koutsogiannis is full of flavor, creaminess, and good-for-you ingredients! Roasted red pepper, mushrooms, and cashews and blended until smooth and creamy with cheesy nutritional yeast and ground coriander. This is the perfect sauce to throw together on weeknights where you’re pressed for time.
We hope you enjoy these B-vitamin rich recipes, but even more importantly, that you reap the benefits of the vitamins in the foods! If you’ve spoken with a doctor about supplementing, check out The Top 10 Things to Look For When Choosing a B12 Supplement and 15 Vegan Multivitamins to Supplement Your Plant-Based Diet.
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