7 Savory Vegan Omega-3 Dinner Recipes You Haven’t Tried Before

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I’ve talked about Omega-3’s and their importance in a vegan diet before, but I don’t think I have a list yet with delicious dinner recipes that are high in Omega-3. In other words: here you go!

Back to the key topic of this blog: omega-3 fatty acids are important because they play a key role in your overall health, supporting functions like heart health, and brain activity, and reducing inflammation. While often associated with fish and seafood, omega-3s are not exclusive to animal products. There are plenty of vegan sources that can help you meet your omega-3 needs.

Incorporating these nutrients into your dinner can be both delicious and beneficial. These seven vegan dinner recipes are designed to include natural sources of omega-3s, such as chia seeds, walnuts, and flaxseeds. Each recipe provides a different twist on how to get your daily dose of this important fatty acid without compromising on taste or dietary preferences.

Spinach and Flaxseed Stuffed Portobello Mushrooms

Get ready to whip up a delicious vegan dinner that’s rich in Omega-3 fatty acids. These stuffed portobello mushrooms are a no-fuss, nutrition-packed meal that you can easily put together on any weeknight.

Ingredients:

• 4 large portobello mushroom caps, stems removed
• 2 cups fresh spinach, chopped
• 1/4 cup ground flaxseed
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 1/2 cup walnuts, chopped
• 1 tablespoon olive oil
• 1 teaspoon balsamic vinegar
• Salt and pepper, to taste
• Nutritional yeast (optional, for topping)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a pan, heat olive oil over medium heat. Sauté onion and garlic until translucent.
3. Add spinach to the pan and cook until wilted.
4. Remove from heat and stir in ground flaxseed, walnuts, balsamic vinegar, salt, and pepper.
5. Arrange mushroom caps on a baking sheet, gill side up.
6. Fill each mushroom cap with the spinach and flaxseed mixture.
7. Optionally, sprinkle with nutritional yeast for a cheesy flavor.
8. Bake for 20 minutes or until the mushrooms are tender.

Serve these savory stuffed mushrooms alongside a simple salad or your favorite grain for a balanced dish. Enjoy the melding of earthy mushrooms with the rich, nutty filling.

Walnut-crusted Tofu with Braised Kale

Ingredients:

• 1 block firm tofu, pressed and sliced
• 1 cup raw walnuts, crushed
• 2 tbsp flaxseeds, ground
• 1 tbsp soy sauce or tamari
• 1 bunch kale, de-stemmed and chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a bowl, mix the crushed walnuts with the ground flaxseeds, and add a pinch of salt and pepper.
3. Dip each tofu slice into the soy sauce, then press into the walnut mixture to coat on all sides.
4. Place the coated tofu on a lined baking sheet and bake for 25-30 minutes, until the crust is golden brown.
5. While the tofu bakes, heat the olive oil in a large pan over medium heat.
6. Add garlic and sauté for 1 minute until fragrant.
7. Add kale to the pan, sprinkle with salt, and cook, stirring occasionally, until wilted and tender, about 5-7 minutes.

Serve the walnut-crusted tofu warm with the braised kale on the side. Enjoy your heart-healthy, nutrient-dense dinner!

Seaweed Tofu Poke Bowl

Ingredients:

• 14 oz extra firm tofu, cubed
• 1 tbsp soy sauce
• 2 tbsp sesame oil
• 1 cup cooked brown rice or quinoa
• 1 sliced avocado
• 1 cup shredded carrots
• 1 cup sliced cucumber
• 1/2 cup pickled radish
• 2 sheets nori seaweed, cut into strips
• Sesame seeds for garnish
• Optional: scallions and spicy mayo for topping

Instructions:

1. Marinate your tofu cubes with soy sauce and 1 tablespoon of sesame oil. Let it sit for at least 15 minutes.
2. Cook your brown rice or quinoa as you prefer.
3. Prepare the vegetables by slicing the avocado, shredding the carrots, and cutting the cucumber into thin slices.
4. Assemble your bowl starting with a base of brown rice or quinoa.
5. Top with marinated tofu, avocado slices, shredded carrots, cucumber, pickled radish, and strips of nori seaweed.
6. Drizzle the remaining tablespoon of sesame oil over the bowl.
7. Garnish with sesame seeds, and if you like, add chopped scallions and a dollop of spicy mayo.
8. Enjoy your seaweed tofu poke bowl immediately for the freshest taste.

Curried Sweet Potato and Chia Seed Stew

Sweet potatoes and chia seeds come together in this hearty stew, offering a punch of Omega-3s in a flavor-packed dish. Get ready to enjoy a bowl of warmth with aromatic spices that will keep you full and satisfied.

Ingredients:

• 2 tablespoons olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 1 tablespoon ginger, grated
• 2 large sweet potatoes, cubed
• 1 tablespoon curry powder
• 1 teaspoon cumin
• 1 teaspoon turmeric
• 1/2 teaspoon cinnamon
• 1/4 teaspoon cayenne pepper (optional for heat)
• 4 cups vegetable broth
• 1 can coconut milk (13.5 ounces)
• 1/4 cup chia seeds
• Salt to taste
• Fresh cilantro, chopped for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Sauté onion, garlic, and ginger until onion is translucent.
3. Stir in sweet potatoes, curry powder, cumin, turmeric, cinnamon, and cayenne pepper. Cook for 2 minutes.
4. Pour in vegetable broth and bring the stew to a boil. Reduce heat and simmer until sweet potatoes are tender.
5. Add coconut milk and chia seeds. Simmer for 15 minutes, allowing the chia seeds to plump up and thicken the stew.
6. Season with salt to taste.
7. Serve hot, garnished with fresh cilantro.

Feel free to adjust the level of spice to cater to your palette, adding more cayenne for extra heat or reducing it for a milder taste. Enjoy your nourishing bowl of curried sweet potato and chia seed stew!

Lentil Walnut Bolognese with Zucchini Noodles

Prep your kitchen for a heart-healthy and utterly satisfying dinner with this lentil walnut bolognese served over a bed of fresh zucchini noodles. It’s a vegan twist on a classic that will leave your taste buds dancing.

Ingredients:

• 1 cup raw walnuts, chopped
• 1 tablespoon olive oil
• 1 onion, finely diced
• 2 garlic cloves, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 can (14 oz) lentils, drained and rinsed
• 1 can (28 oz) crushed tomatoes
• 1 tablespoon tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 4 medium zucchinis, spiralized

Instructions:

1. In a pan over medium heat, toast the walnuts until fragrant, about 2-3 minutes. Set aside to cool.
2. In the same pan, heat olive oil over medium heat. Add onion and garlic, sautéing until translucent.
3. Add carrot and celery; cook until they start to soften.
4. Stir in the lentils, the toasted walnuts, crushed tomatoes, and tomato paste. Season with oregano, basil, salt, and pepper.
5. Let the sauce simmer for about 15 minutes to melt the flavors, stirring occasionally.
6. While the sauce simmers, use a spiralizer to turn the zucchini into noodles.
7. Serve the hot bolognese over the fresh zucchini noodles.

Quick, simple, and nourishing – this dinner packs a punch with omega-3s from the walnuts and plenty of plant-based protein from the lentils.

Algal Oil Vegan Sushi Rolls

Sushi rolls are a classic dish, and incorporating algal oil boosts your omega-3 intake. Here’s how you can whip up some satisfying vegan sushi rolls at home.

Ingredients:

• Nori sheets
• 1 cup sushi rice, cooked and cooled
• 1 tbsp rice vinegar
• 1 tsp sugar
• 1/2 tsp salt
• 1 tbsp algal oil
• 1 avocado, sliced
• 1 cucumber, julienned
• 1 carrot, julienned
• Soy sauce, for dipping

Instructions:

1. Mix rice vinegar, sugar, and salt. Fold this into your cooled sushi rice gently.
2. Lay out a nori sheet on a bamboo mat.
3. Spread a thin layer of rice on the nori, leaving space at the top.
4. Drizzle algal oil over the rice.
5. Place avocado, cucumber, and carrot slices at the rice’s bottom end.
6. Roll it up tightly from the bottom using the bamboo mat.
7. Slice the roll into six or eight pieces.
8. Serve with a side of soy sauce for dipping.

Remember, the key to great sushi rolls is to keep everything tight and even. Take your time rolling it up, and use a sharp knife to cut the rolls. Enjoy this simple, nutrient-rich meal!

Chickpea Avocado Caesar Salad

Your new favorite dish might just be this chickpea avocado Caesar salad. It’s packed with plant-based omega-3s, thanks to the addition of chia seeds and hemp hearts. Here’s how to whip this up for a delicious dinner.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 ripe avocado
• ¼ cup hemp hearts
• 2 tablespoons chia seeds
• 4 cups chopped Romaine lettuce
• 1 cup croutons (ensure they’re vegan)
• Vegan Caesar dressing (store-bought or homemade)
• Salt and pepper to taste
• Lemon wedges, for serving

Instructions:

1. Begin by preheating your oven to 400°F (200°C). Spread your chickpeas out on a baking sheet and roast for 20 minutes, or until crispy. Season with salt and pepper.
2. In a large bowl, toss the chopped Romaine lettuce with a generous amount of vegan Caesar dressing until the leaves are well-coated.
3. Cut the avocado into cubes and add them to the bowl along with the roasted chickpeas, hemp hearts, and chia seeds.
4. Toss everything together, ensuring the ingredients are evenly mixed.
5. Top your salad with croutons and a few extra drizzles of Caesar dressing if needed.
6. Serve your salad immediately with fresh lemon wedges on the side.

Enjoy this hearty and healthful twist on a classic Caesar salad. The silky avocado, crunchy croutons, and nutty seeds create a satisfying texture contrast, while the dressing brings all the flavors together.