8 Vegan Magnesium-Rich Lunch Recipes For Healthy Muscles

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Magnesium is an absolutely vital mineral, especially if you live an active lifestyle (like most of us on this blog hopefully do!). That’s because it’s responsible for muscle and nerve function as well as energy production and a whole bunch of other things. Because of this, I thought it was great to get some magnesium-rich recipes in the mix.

With these eight vegan lunch recipes, you’ll discover delicious and healthful ways to boost your magnesium intake. They are designed to be easy to prepare, perfect for your midday meal, and tailored to support a balanced vegan lifestyle. These lunches will help you meet your nutritional needs with mouth-watering flavors.

Almond Butter Tofu Stir-Fry

For a heart-healthy vegan lunch, try this almond butter tofu stir-fry. It’s packed with magnesium from the almond butter and tofu.

Ingredients:

• 14 oz firm tofu, pressed and cubed
• 2 tbsp almond butter
• 1 tbsp soy sauce
• 1 tbsp maple syrup
• 1 tbsp lime juice
• 2 tsp ginger, grated
• 1 clove garlic, minced
• 1 tbsp coconut oil
• 2 cups mixed vegetables (broccoli, bell pepper, carrot, snap peas)
• Optional: sesame seeds and green onions for garnish

Instructions:

1. In a bowl, whisk together almond butter, soy sauce, maple syrup, lime juice, ginger, and garlic to create a sauce.
2. Heat coconut oil in a pan over medium heat and add tofu cubes. Sauté until golden brown.
3. Add vegetables to the pan and stir-fry until they’re tender-crisp.
4. Pour the almond butter sauce over the tofu and vegetables. Stir well to coat everything with the sauce.
5. Cook for an additional 2-3 minutes, ensuring everything is warmed through.
6. Serve hot, garnished with sesame seeds and chopped green onions if you like.

This dish offers a robust flavor with creamy almond butter and zesty hints of lime and ginger. It’s a perfect match for your midday magnesium boost. Enjoy your stir-fry on its own or atop a bed of brown rice or quinoa for extra fiber.

Quinoa Tabbouleh Salad

For a magnesium-rich lunch, this quinoa tabbouleh salad is a fresh and satisfying choice. It’s easy to prepare and packed with nutrients.

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 large cucumber, diced
• 3 medium tomatoes, diced
• 1 cup fresh parsley, chopped
• 1/2 cup fresh mint, chopped
• 4 green onions, thinly sliced
• 2 cloves garlic, minced
• Juice of 1 lemon
• 3 tablespoons olive oil
• Salt and pepper, to taste

Instructions:

1. Rinse your quinoa under cold water. In a medium saucepan, combine quinoa and water. Bring it to a boil, then cover and simmer for about 15 minutes or until the water is absorbed. Let it cool.
2. In a large bowl, mix the cooled quinoa with cucumber, tomatoes, parsley, mint, and green onions.
3. For the dressing, whisk together the minced garlic, lemon juice, and olive oil in a small bowl. Season with salt and pepper.
4. Drizzle the dressing over the quinoa mixture and toss until everything is well coated.
5. For the best flavor, let the salad chill in the fridge for at least 30 minutes before serving.

Pro tip: If you’re short on time, use pre-cooked quinoa and let it cool while you prep the other ingredients.

Cashew Quinoa Buddha Bowl

For a nourishing vegan lunch, try your hand at making a cashew quinoa buddha bowl. Packed with protein and magnesium, this bowl is both healthy and satisfying.

Ingredients:

• 1 cup quinoa
• 2 cups water
• A pinch of salt
• 1 cup cashews, roasted
• 1 avocado, sliced
• 1 cup chickpeas, cooked
• 1 cup spinach
• 1 carrot, julienned
• 1 red bell pepper, sliced
• 2 tablespoons sesame seeds
• For the dressing:
  • 3 tablespoons tahini
  • 1 tablespoon maple syrup
  • 2 tablespoons lemon juice
  • Water, to thin
  • Salt and pepper, to taste

Instructions:

1. Rinse your quinoa under cold water. In a pot, combine quinoa, water, and a pinch of salt. Bring to a boil, then cover and reduce heat. Simmer for about 15 minutes or until water is absorbed. Remove from heat and let sit, covered, for 5 minutes.
2. While quinoa cooks, prepare your dressing. Whisk tahini, maple syrup, and lemon juice in a small bowl. Add water to reach the desired consistency. Season with salt and pepper.
3. In a dry pan, lightly roast your cashews until golden, and set aside.
4. Assemble your bowl: Start with a base of fluffy quinoa. Top with your spinach, carrots, chickpeas, avocado, and red bell pepper.
5. Sprinkle roasted cashews and sesame seeds over the top. Drizzle with the tahini dressing.
6. Mix everything together to enjoy a multitude of flavors and textures in a single bowl.

Buckwheat Noodle Salad with Edamame

This hearty salad packs a punch of magnesium, courtesy of buckwheat noodles and edamame. It’s perfect for a quick lunch that will keep you fueled throughout the day.

Ingredients:

• 100g buckwheat soba noodles
• 1 cup shelled edamame, cooked
• 1 medium carrot, julienned
• 1 red bell pepper, thinly sliced
• 3 green onions, chopped
• 1 tablespoon sesame seeds
• For the dressing:
  • 2 tablespoons soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 teaspoon maple syrup
  • 1 teaspoon grated ginger
  • Optional: chili flakes to taste

Instructions:

1. Cook soba noodles according to package instructions, then rinse under cold water and drain.
2. In a large mixing bowl, combine cooked buckwheat noodles, edamame, carrot, red bell pepper, and green onions.
3. Whisk together the soy sauce, rice vinegar, sesame oil, maple syrup, and grated ginger in a small bowl. Add chili flakes if you like a bit of heat.
4. Pour the dressing over the noodle mixture and toss until everything is evenly coated.
5. Sprinkle with sesame seeds before serving.

Enjoy your magnesium-rich vegan lunch that’s as nutrient-dense as it is flavorful. This dish can be served immediately or chilled for a refreshing cold salad.

Swiss Chard and Lentil Soup

Magnesium-rich and hearty, this Swiss chard and lentil soup is a nutritional powerhouse and an ideal choice for a vegan lunch.

Ingredients:

• 1 cup green lentils, rinsed
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 large carrots, chopped
• 2 stalks celery, chopped
• 6 cups vegetable broth
• 1 bunch Swiss chard, stems removed and leaves chopped
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper, to taste
• Lemon wedges for serving (optional)

Instructions:

1. In a large pot, heat olive oil over medium heat and sauté onions until translucent.
2. Add garlic, carrots, and celery to the pot, cooking for a few minutes until softened.
3. Pour in the vegetable broth and green lentils, bring to a boil, then reduce heat to simmer for about 20 minutes until lentils are tender.
4. Stir in the Swiss chard, cumin, and smoked paprika, cooking until the chard is wilted.
5. Season your soup with salt and pepper to taste, cooking for an additional 5 minutes.
6. Serve hot, with a squeeze of lemon for an added zesty flavor if you like.

This soup not only satisfies your taste buds but also provides a significant amount of your daily magnesium intake. Enjoy a bowl and feel nourished from the inside out!

Pumpkin Seed Pesto Pasta

For a magnesium-rich lunch, try this quick and nutritious pumpkin seed pesto pasta. It’s simple to prepare and full of flavor.

Ingredients:

• 2 cups of fresh basil leaves
• 1/2 cup raw pumpkin seeds
• 2 cloves garlic, peeled
• 1/2 cup extra-virgin olive oil
• 1/4 cup nutritional yeast
• Juice of 1 lemon
• Salt and pepper to taste
• 1 pound whole wheat pasta

Instructions:

1. Boil water in a large pot and cook the pasta according to package directions for al dente.
2. While the pasta is cooking, combine basil, pumpkin seeds, and garlic in a food processor; pulse until coarsely chopped.
3. With the processor running, slowly pour in olive oil and process until smooth.
4. Add nutritional yeast, lemon juice, salt, and pepper to the pesto; pulse to mix.
5. Drain pasta, reserving 1/2 cup of the cooking water.
6. Mix the pesto with the hot pasta, adding a little reserved water to reach desired consistency.
7. Serve warm or at room temperature for a satisfying vegan meal.

Enjoy your high-magnesium, plant-based lunch that only takes about 20 minutes to put together!

Spinach and Black Bean Burrito

Ingredients:

• 2 cups fresh spinach, roughly chopped
• 1 can black beans (15 oz), drained and rinsed
• 4 large whole wheat tortillas
• 1 cup cooked brown rice
• 1/2 cup salsa
• 1 avocado, sliced
• 1/2 cup red onion, finely chopped
• 1 teaspoon cumin
• Salt and pepper, to taste
• 1 tablespoon olive oil
• 1/2 cup vegan cheese shreds (optional)

Instructions:

1. Heat olive oil in a pan over medium heat. Add onions and sauté until translucent.
2. Stir in black beans, cumin, salt, and pepper. Cook for 5 minutes, then add spinach, cooking until wilted.
3. Warm your tortillas in the microwave for about 15 seconds to make them pliable.
4. Lay out a tortilla, and in the center, spread a layer of brown rice.
5. Add the black bean and spinach mixture on top of the rice.
6. Distribute avocado slices and a spoonful of salsa across each tortilla.
7. If you’re using vegan cheese, sprinkle it on now.
8. Fold the sides of the tortilla in, then roll from the bottom up, tucking in the filling as you go.
9. You can enjoy it as is, or for a crispy texture, grill the burrito in a pan for 2-3 minutes on each side.

Tip: You can add a squeeze of lime juice or a dollop of vegan sour cream for extra flavor.

Avocado Chickpea Sandwich

Ingredients:

• 1 ripe avocado
• 1 can chickpeas, drained and rinsed
• 2 tablespoons lemon juice
• 1 garlic clove, minced
• Salt and pepper to taste
• Whole grain bread
• Optional toppings: lettuce, tomato, cucumber

Instructions:

1. In a bowl, mash your avocado until smooth.
2. Add in the chickpeas. You can mash them for a smoother texture or leave them whole for more bite.
3. Stir in lemon juice and minced garlic. Season with salt and pepper.
4. Toast your whole-grain bread to your liking.
5. Spread the avocado-chickpea mixture onto one slice of toast.
6. If you’re using, add lettuce, tomato, and cucumber.
7. Cap with the second slice of toast. Cut the sandwich in half and serve.

Tip: For extra flavor, include a spoonful of tahini or a sprinkle of paprika in your avocado-chickpea mix.