8 Vegan Dinner Recipes With Super Healthy Ancient Grains You’ll Love

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I recently wrote two articles about white rice and brown rice. Apparently, white rice increases the risk of diabetes, and most of the brown rice in the US has high arsenic values (linked to cancer and other health problems). This got me wondering: what other grain alternatives are there and what dishes can we make with them? You can find some of the recipes I came up with below!

Rich Tomato Basil Soup with Freekeh

Freekeh is considered healthy due to its nutritional profile and potential health benefits. It is a whole grain made from young green wheat grains that are roasted and cracked, offering high fiber content which supports digestive health and aids in weight management by promoting feelings of fullness.

It is rich in protein, providing essential amino acids necessary for muscle repair and growth. Freekeh also contains vitamins such as niacin and minerals like iron and zinc, crucial for energy production and immune function. Its low glycemic index helps regulate blood sugar levels, making it suitable for individuals with diabetes.

Ingredients:

• 1 cup freekeh
• 6 large ripe tomatoes
• 2 tbsp olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 cup fresh basil leaves
• 4 cups vegetable broth
• Salt and pepper to taste

Instructions:

1. Cook freekeh according to package instructions. Set aside.
2. Heat olive oil in a large pot over medium heat.
3. Sauté onion and garlic until soft.
4. Add chopped tomatoes and cook for 10 minutes.
5. Pour in vegetable broth and bring to a boil.
6. Reduce heat and let it simmer for 20 minutes.
7. Use an immersion blender to blend the soup.
8. Stir in fresh basil and cooked freekeh.
9. Season with salt and pepper.
10. Serve hot, garnished with a few basil leaves.

This tomato basil soup with freekeh is filling and delicious.

Spicy Peanut Noodles with Buckwheat Soba

Buckwheat soba noodles are healthy because they are made from buckwheat, a nutrient-rich pseudocereal. They are high in protein and fiber, which aid in digestion and keep you feeling full longer. Buckwheat is also gluten-free, making these noodles suitable for those with gluten intolerance.

They are rich in essential amino acids, vitamins, and minerals, such as magnesium, which support heart health. Additionally, buckwheat contains antioxidants like rutin, which can help reduce inflammation and improve blood circulation. Low in fat and calories, buckwheat soba noodles are a nutritious option for maintaining a balanced diet.

Ingredients:

• 8 oz buckwheat soba noodles
• 1/4 cup peanut butter
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tbsp sriracha
• 1 clove garlic, minced
• 1 tsp ginger, minced
• 1 cup shredded carrots
• 1 bell pepper, thinly sliced
• 1/2 cup chopped green onions
• 1/4 cup chopped peanuts
• Fresh cilantro for garnish

Instructions:

1. Cook buckwheat soba noodles according to package instructions.
2. In a bowl, whisk together peanut butter, soy sauce, sesame oil, rice vinegar, sriracha, garlic, and ginger until smooth.
3. Drain and rinse the noodles with cold water to stop cooking.
4. Mix the noodles with shredded carrots, bell pepper, and green onions.
5. Pour the peanut sauce over the noodle mixture and toss to coat.
6. Top with chopped peanuts and cilantro.
7. Serve immediately or chill for a refreshing cold dish.

Creamy Cashew Alfredo with Quinoa

Quinoa is a superfood packed with health benefits. It is a complete protein, containing all nine essential amino acids, making it an excellent protein source for vegetarians and vegans. High in fiber, quinoa aids in digestion and helps maintain healthy blood sugar levels.

It is rich in essential nutrients like magnesium, iron, potassium, and B vitamins, which support various bodily functions. Quinoa also contains antioxidants, which help combat inflammation and protect against chronic diseases. Its low glycemic index makes it suitable for managing blood sugar levels. Overall, quinoa is a versatile, nutrient-dense grain that supports overall health.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1 cup raw cashews, soaked in water for at least 2 hours
• 2 cloves garlic, minced
• 2 tablespoons nutritional yeast
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup unsweetened almond milk or other plant-based milk
• Fresh parsley, chopped (for garnish)

Instructions:

1. Combine quinoa and water in a pot. Bring to a boil.
2. Reduce heat, cover, and simmer for about 15 minutes until water is absorbed.
3. Fluff with a fork.
4. Drain and rinse soaked cashews.
5. In a blender, combine cashews, garlic, nutritional yeast, lemon juice, salt, pepper, and almond milk.
6. Blend until smooth and creamy.
7. Pour the cashew sauce over the cooked quinoa.
8. Stir well to combine.
9. Garnish with fresh parsley.

This recipe is a twist on classic Alfredo, using quinoa and cashews to keep things light and nutritious.

Lemon Tahini Kale Salad with Barley

Barley is a nutritious whole grain rich in dietary fiber, which aids digestion and helps maintain healthy cholesterol levels. It contains essential vitamins and minerals, including B vitamins, iron, magnesium, and selenium, which support overall health.

Its high fiber content, particularly beta-glucan, helps regulate blood sugar levels and promotes satiety, making it beneficial for weight management. Barley also has antioxidant properties that protect cells from damage and inflammation. Its low glycemic index makes it a good choice for stabilizing blood sugar, making it a heart-healthy and diabetes-friendly option in a balanced diet.

Ingredients

• 1 cup cooked barley
• 1 bunch kale (chopped)
• 1 lemon (juiced)
• 1/4 cup tahini
• 2 cloves garlic (minced)
• 2 tablespoons olive oil
• Salt and pepper (to taste)
• Optional toppings: sunflower seeds, cherry tomatoes, avocado (sliced)

Instructions

• Cook the barley according to package instructions.
• In a small bowl, mix tahini, lemon juice, garlic, olive oil, salt, and pepper.
• Put chopped kale in a large bowl, add a pinch of salt, and gently massage with your hands until slightly wilted.
• Add the cooked barley to the kale.
• Pour the lemon tahini dressing over the salad and mix well.
• Optional: Add toppings like sunflower seeds, cherry tomatoes, or sliced avocado.

Serve immediately and enjoy!

Tangy BBQ Tempeh with Millet

Millet is a highly nutritious grain known for its health benefits. It is rich in essential nutrients like magnesium, phosphorus, and potassium, which support heart health and bone strength. Millet is also high in dietary fiber, promoting digestive health and helping to regulate blood sugar levels.

Its antioxidant content, including polyphenols, helps combat oxidative stress and inflammation. Additionally, millet is gluten-free, making it an excellent choice for those with celiac disease or gluten sensitivity. With a low glycemic index, it aids in sustained energy release and weight management. Overall, millet is a versatile and nutrient-dense grain ideal for a balanced diet.

Ingredients:

• 1 cup millet
• 2 cups water
• 1 block tempeh, cubed
• 1 cup BBQ sauce
• 1 tbsp olive oil
• 1 bell pepper, sliced
• 1 red onion, sliced
• Salt to taste

Instructions:

1. Rinse millet under cold water.
2. Combine millet and water in a pot.
3. Bring to a boil, then simmer for 20 minutes until water is absorbed.
4. Heat olive oil in a pan over medium heat.
5. Add tempeh cubes and cook until golden brown, about 5-7 minutes.
6. Stir in BBQ sauce and cook for another 3-5 minutes.
7. In a separate pan, sauté bell pepper and onion until soft and slightly caramelized.
8. Season with salt.
9. Mix cooked millet, tempeh, and veggies together in a large bowl.
10. Serve warm.

Garlic Ginger Stir-Fry with Teff

Teff is highly nutritious, and packed with protein, fiber, and essential minerals like calcium, iron, and magnesium. Its high fiber content supports digestive health and helps regulate blood sugar levels. Teff is also rich in amino acids, making it a complete protein source, and beneficial for muscle repair and overall health.

It contains antioxidants that fight inflammation and support immune function. Moreover, teff is gluten-free, making it a great option for those with celiac disease or gluten sensitivity. This combination of nutrients makes teff a wholesome and healthful addition to a balanced diet.

Ingredients:

• 1 cup teff
• 2 cups water
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1-inch piece of ginger, grated
• 1 bell pepper, sliced
• 1 carrot, julienned
• 1 cup broccoli florets
• 2 tbsp soy sauce
• 1 tbsp sesame seeds
• Salt and pepper to taste

Instructions:

1. Bring 2 cups of water to a boil. Add teff, reduce heat, and simmer for about 15 minutes.
2. Heat olive oil in a large pan over medium heat. Add the garlic and ginger, cooking until fragrant.
3. Toss in the bell pepper, carrot, and broccoli. Stir-fry for about 5-7 minutes until tender-crisp.
4. Mix the cooked teff into the vegetable stir-fry. Add soy sauce, salt, and pepper. Stir well.
5. Sprinkle with sesame seeds before serving.

Smoky Chipotle Black Bean Tacos with Amaranth Tortillas

Amaranth is a highly nutritious grain known for its health benefits. It’s rich in complete protein, providing all nine essential amino acids, making it a great plant-based protein source. Amaranth is also high in fiber, which supports digestive health and helps regulate blood sugar levels. It’s packed with essential minerals like iron, magnesium, and phosphorus, crucial for bone health and energy production.

Additionally, amaranth contains antioxidants that combat oxidative stress and inflammation. Its high content of vitamins, including B vitamins and vitamin C, contributes to overall immune function and skin health. Overall, amaranth is a versatile, nutrient-dense addition to a balanced diet.

Ingredients:

• 1 cup amaranth flour
• 1/2 cup water
• 1 tablespoon olive oil
• 2 cups cooked black beans
• 1 teaspoon chipotle powder
• 1 teaspoon cumin
• 1 small onion, diced
• 1 bell pepper, chopped
• 1 avocado, sliced
• Fresh cilantro, chopped
• Lime wedges

Instructions:

1. Amaranth Tortillas:
   • Combine amaranth flour, water, and olive oil in a bowl.
   • Mix until dough forms.
   • Divide dough into small balls.
   • Press each ball flat into a tortilla shape.
   • Cook on a hot skillet for 1-2 minutes on each side.
2. Black Bean Filling:
   • Heat a pan over medium heat.
   • Add diced onion and bell pepper; cook until soft.
   • Stir in black beans, chipotle powder, and cumin.
   • Cook for 5-7 minutes until beans are heated through.
3. Assembling Tacos:
   • Place some black bean filling on each amaranth tortilla.
   • Top with avocado slices and fresh cilantro.
   • Serve with lime wedges.

These tacos bring a smoky flavor and a great texture with every bite. The fresh toppings and lime make them even more delicious. They’re a great, healthy option for a vegan dinner.

Balsamic Glazed Vegetables with Bulgur

Bulgur is a healthy grain due to its high nutritional value. It’s rich in fiber, which aids digestion and helps maintain stable blood sugar levels. Bulgur is also packed with essential minerals like manganese, magnesium, and iron, supporting bone health and energy production.

Its low glycemic index makes it a good choice for managing weight and diabetes. As a whole grain, bulgur offers more nutrients compared to refined grains. Additionally, it contains plant-based protein, contributing to muscle repair and overall health. Overall, bulgur is a nutritious, versatile, and wholesome addition to a balanced diet.

Ingredients:

• 1 cup bulgur
• 2 cups water
• 1 red bell pepper, chopped
• 1 zucchini, sliced
• 1 red onion, sliced
• 1 cup cherry tomatoes, halved
• 3 tbsp balsamic vinegar
• 2 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Cook bulgur in 2 cups of water. Bring to a boil, then simmer for 12 minutes.
2. In a large bowl, mix chopped veggies with olive oil, balsamic vinegar, garlic powder, salt, and pepper.
3. Spread veggies on a baking sheet.
4. Roast at 400°F (200°C) for 20 minutes.
5. Mix roasted veggies with cooked bulgur.
6. Garnish with fresh basil before serving.