If you are a vegan, you don’t need to deprive your body of calcium. There are plenty of plant-based sources of calcium that you can use to make hearty meals. You can use various leafy greens, beans, and seeds to make calcium-rich recipes for healthy bones.

Here are 5 calcium-rich recipes that are easy to make.

Tofu and Vegetable Stir-Fry

Ingredients –

• 1 cup calcium-set tofu
• ½ cup broccoli florets
• ½ cup chopped green beans
• ½ cup steamed spinach
• ¼ cup steamed navy beans
• 2 tsp sesame oil
• 2 tbsp toasted black sesame seeds
• 1 tbsp soy sauce
• 1 tbsp crushed garlic
• Salt to taste

(Serves 1)

Heat oil in a pan and add garlic. Then add tofu cubes and fry them for a minute. Add vegetables and beans and cook for 2 minutes. Mix the rest of the ingredients and serve hot.
If you have been looking for vegan recipes high in calcium then this one takes the cake. Tofu, spinach, broccoli, beans and sesame are all rich sources of calcium. This is an ideal vegan recipe for osteoporosis management.

Dried Fig Pudding

Ingredients –

• ½ cup dried figs, chopped
• 2 cups calcium-fortified almond milk
• 10 almonds, chopped
• 2 tsp honey (or sugar)
• ½ tsp ground cinnamon
• ½ tsp ground black pepper

(Serves 1)

Soak figs in water for 10 minutes. Rinse and put them in a pan with almond milk and half cup of water. Boil until consistency of liquid is a bit thick. Add rest of the ingredients. Serve hot or chilled. This calcium-rich recipe is ideal to eat at breakfast and also as a healthy vegan dessert option. Figs and almonds are rich sources of calcium. You can add more chopped almonds and other nuts if you prefer.

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Banana Smoothie

Ingredients –

• 1 banana, chopped
• 2 cup almond milk
• 1 tsp peanut butter
• 1 tsp almond butter
• ¼ cup chopped figs (soaked in water for 20 minutes)
• 5 chopped almonds
• 5 chopped dates
• ½ tsp ground cinnamon
• Ice cubes (optional)

(Serves 1)

Blend all ingredients together until smooth. Drink up this calcium-rich recipe for a hearty breakfast. Figs, dates, almonds and banana are all good sources of calcium. This vegan calcium-rich recipe also doesn’t contain any extra artificial sugar and is also rich in protein. All the sweetness comes from natural ingredients. You can adjust the quantity of figs and dates to reduce or increase the sweetness. Instead of peanut butter, you can use roasted and crushed peanuts.

Bean Salad

Ingredients –

• ½ cup steamed navy beans
• ½ cup steamed pinto beans
• ½ cup cooked kale
• ¼ cup cooked turnip greens
• 5 chopped almonds
• 2 tsp sesame seeds
• 1 green chili, chopped
• 1 tsp grated ginger
• 1 tsp olive oil
• Salt to taste

(Serves 1)

Mix all the ingredients in a bowl and enjoy this salad as your calcium-rich meal for the day. Navy beans, pinto beans, leafy greens, almonds and sesame make this a very calcium-rich recipe.

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Fried Rice

Ingredients –

• ½ cup white rice, steamed
• ½ cup tofu, cubed
• 1 cup broccoli
• ½ cup spring onions
• ½ cup green beans, chopped
• 1 small carrot, sliced length-wise
• ¼ cup green peas, steamed
• 1 tsp grated ginger
• 1 tsp crushed garlic
• 2 green chilies, chopped
• ½ cup roasted peanuts
• 1 tsp toasted black sesame seeds
• 3 tsp sesame oil
• 2 tsp soy sauce
• Salt to taste

(Serves 1)

Heat oil in a pan and add ginger and garlic into it. Add vegetables and fry for 2 minutes. Add rice and rest of the ingredients. Tofu, peanuts, beans, broccoli and sesame make this a calcium-rich recipe ideal for a vegan dinner. Even rice contains some amounts of calcium.

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