10 recipes with ora-pro-nóbis to include PANC in your diet

The ora-pro-nóbis is a PANC (Unconventional Food Plant) common in the vegetarian and vegan menu. This food is rich in protein, iron and calcium, being a great option for those who want a nutritious and healthy diet. Want to learn how to insert this plant into your daily life? Check below recipes with delicious ora-pro-nóbis to try:

1. Crunchy Ora-pro-nobis

Ingredients

• 10 ora-pro-nóbis leaves
• 1/2 dessert spoon of olive oil
• 1 pinch of salt
• Black pepper

Preparation mode

1. In a bowl, place the washed and dried ora-pro-nóbis leaves;
2. Season with oil, salt and pepper;
3. Take a frying pan to the fire and, when it is very hot, add the ora-pro-nóbis;
4. After about 2 minutes, when the leaves start to dehydrate and are golden, turn them over;
5. Let the leaves brown on the other side and you’re done! Serve as you like.

2. Banana smoothie with ora-pro-nóbis

Ingredients

• 2 bananas-silver
• 10 small leaves of ora-pro-nóbis
• 3 tablespoons of powdered milk
• 250 ml of water

Preparation mode

1. Cut the bananas into slices, then place them in a blender with the ora-pro-nóbis leaves, powdered milk and water;
2. Beat until everything is incorporated, obtaining a uniform and creamy mixture;
3. If necessary, strain the vitamin. If not, you can consume it now!

3. Omelet with ora-pro-nóbis

Ingredients

• 12 leaves of ora-pro-nóbis
• 4 eggs
• salt
• Pepper
• Frying oil

Preparation mode

1. Chop the ora-pro-nóbis leaves to the approximate width of a finger;
2. In a bowl, place the eggs, ora-pro-nóbis, salt and pepper. Shake well;
3. Take the mixture to the fire, in a frying pan with a little oil;
4. While your omelet is frying, keep stirring with a spatula, always taking the mixture to the middle of the skillet;
5. When cooked, flip the omelet to brown the other side;
6. Serve in the dish of your choice and enjoy!

4. Vegan pate from ora-pro-nóbis

Ingredients

• 1 cup of sunflower seeds
• 10 g of ora-pro-nóbis (or a handful of leaves)
• 1/2 clove of garlic
• 10 g of parsley
• 5 g of chives
• 1 lemon juice
• 1/4 cup of water
• 1/2 teaspoon of sea salt

Preparation mode

1. Soak the sunflower seeds for 12 hours before preparing the pâté;
2. Place all ingredients in a food processor or grain grinder. Whisk until incorporated and creamy.
3. Is ready! The pâté can be stored in the refrigerator for up to 3 days.

5. Vegan Bean Burger and ora-pro-nóbis

Ingredients

• 1 cup cooked black beans
• 1 tablespoon of olive oil
• 1/2 cup caramelized or fried onions
• 3 minced garlic cloves
• 1/2 cup chopped ora-pro-nóbis
• 1 tablespoon smoked paprika
• 1/2 cup rice flour
• green smell
• salt
• oil for frying

Preparation mode

1. In a bowl, place the beans. Knead well with the help of a fork;
2. Add the oil and mix well. Then, add the other ingredients: onion, garlic, ora-pro-nóbis, green smell and paprika;
3. Finally, add the rice flour. Mix with your hands and, if desired, adjust the salt;
4. Model the hamburgers and fry them in a frying pan with olive oil;
5. Let it fry for 2 minutes on each side, to brown well, and it’s ready;
6. If you want to store, the burgers can be kept for a week in the fridge and for up to 3 months in the freezer.

6. Bread of kiss with ora-pro-nóbis

Ingredients

• 1 cup of yam puree
• 10 leaves of ora-pro-nóbis, chopped
• 1 tablespoon nutritional yeast
• 3 tablespoons of olive oil
• 1/2 cup sour cornstarch
• 1/2 cup sweet cornstarch
• salt

Preparation mode

1. In a bowl, place the yam puree (cooked and mashed yam), the ora-pro-nóbis, the salt, the nutritional yeast and the oil. Mix well;
2. Add the sprinkles, adding and stirring gradually to incorporate well;
3. When the dough is too hard to move with a fork, mix it with your hands;
4. If the mixture is sticking to your hands, add a little more sprinkle;
5. Shape the dough into balls. Then put the buns in the oven at 180 degrees and bake for about 40 minutes.

7. Ora-pro-nóbis cake

Ingredients

• 2 cups of self-rising wheat flour
• 1 cup of sugar
• 2 eggs
• 2 cups of chopped ora-pro-nóbis
• 1/2 cup of oil
• 1 cup of milk

Preparation mode

1. Place all ingredients in a blender. Beat until incorporated and obtain a uniform mixture;
2. Transfer the dough to a greased and floured form. On top, put some more chopped ora-pro-nóbis;
3. Bake in a preheated oven at 180 degrees until golden and golden. You can serve now!

8. Farofa de ora-pro-nóbis

Ingredients

• 1 cup chopped bacon
• 1/2 cup chopped onion
• 1/2 teaspoon of saffron
• 2 cups of chopped ora-pro-nóbis
• 1 cup flaked flour
• salt

Preparation mode

1. In a heated skillet, fry the bacon until very wilted;
2. Add the onion and let it sauté until it fry well;
3. Add the saffron and salt, then add the ora-pro-nóbis. Mix and sauté a little more;
4. When it is well cooked, turn off the heat and add the flour;
5. Stir well and it’s ready to taste.

9. Canjiquinha with ribs and ora-pro-nóbis

Ingredients

• 1.5 kg of fresh pork ribs
• 2 tablespoons minced garlic
• 1 dose of cachaça
• 500 g of canjiquinha
• 1 medium onion chopped
• 1/2 chopped bell pepper
• 2 chopped tomatoes
• 1 bunch of ora-pro-nóbis, chopped
• salt
• Black pepper
• Lemon
• Oil
• Water
• vegetable broth

Preparation mode

1. Season the ribs with salt, pepper, lemon, garlic and cachaça. Leave to marinate for about 30 minutes;
2. Wash the canjiquinha and, if you want, leave it in a little sauce. Reserve;
3. In a pan, put the oil and sauté the onion until it starts to brown;
4. Add the seasoned ribs and let it sauté until lightly browned. If necessary, add a little water;
5. Add the peppers, tomato and vegetable stock. Let it cook for about 40 minutes;
6. Incorporate the canjiquinha and add more water. Adjust the salt and cook for another 30 minutes, adding water whenever necessary;
7. Finally, add the ora-pro-nóbis, mix well and serve!

10. Gluten-free and lactose-free ora-pro-nóbis bread

Ingredients

• 1 cup brown rice flour
• 3/4 cup arrowroot or sweet sprinkles
• 3/4 cup of oat flour
• 1 tablespoon of dry yeast
• 1/2 teaspoon of bicarbonate of soda
• 1 teaspoon of salt
• 1/2 teaspoon xanthan gum
• 3 eggs
• 1/4 cup of olive oil
• 1/2 cup and 2 tablespoons of warm water
• 1 cup chickpeas, cooked al dente
• 100 g of ora-pro-nóbis (or 2 full cups)
• 1/4 cup pumpkin seeds

Preparation mode

1. In a bowl, add the rice flour, arrowroot, oatmeal, baking powder, baking soda, salt and xanthan gum. Mix to form a flour mix and set aside;
2. In a blender, place the eggs, olive oil, warm water, chickpeas and ora-pro-nóbis. Beat well, until obtaining a uniform mass;
3. Place the blender mixture in the bowl with the flour mix. Stir well to incorporate, forming a dense and consistent mass;
4. If the dough is too dry, add a tablespoon of water and mix. Repeat the process until you get the desired consistency;
5. Transfer the dough to a silicone mold and level with your fingers, pressing lightly;
6. Place the silicone mold inside a metallic mold, so that it is straight;
7. Add the pumpkin seeds over the dough, pressing down so they stick to the mixture;
8. Let the dough rise for about 1 hour in a place where there is no wind;
9. Bake the bread in a preheated oven at 180 degrees for about 45 minutes;
10. When the pan is no longer hot, unmold the bread and let it cool. Then just cut into slices and enjoy!

With so many versatile preparations, these recipes with ora-pro-nóbis can be part of every meal of your day. Take the opportunity to get to know other PANCs that are great allies for a healthy and sustainable diet!