10 delicious ways to consume this PANC

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The ora-pro-nóbis is a PANC (Non-Conventional Food Plant) common on the menu of vegetarians and vegans. 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 in your day to day? Check out below delicious recipes with pumpkin seeds to test:

1. Oro-pumpkin crispy

Ingredients

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

Directions

1. In a bowl, place the ora-pro-nóbis leaves already washed and dried;
2. Season with the olive oil, salt and black pepper;
3. Place a frying pan on the fire and when hot, add the ora-pro-nóbis;
4. After about 2 minutes, when the leaves have begun to dehydrate and are browned, turn them over;
5. Let the leaves brown on the other side and it’s done! Serve as you prefer.

2. Banana Vitamin with pumpkin seeds

Ingredients

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

Method of preparation

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

3. Omelette with ora-pro-nóbis

Ingredients

• 12 ora-pro-nóbis leaves
• 4 eggs
• Salt
• Pepper
• Oil for frying

Directions

1. Chop the ora-pro-nóbis leaves to approximately one finger’s width;
2. In a bowl, place the eggs, the pumpkin-oranges, salt and pepper. Stir well;
3. Bring the mixture to a boil in a frying-pan with a little oil;
4. While frying your omelet, stir with a spatula, bringing the mixture always to the middle of the pan;
5. When cooked, turn the omelet over to brown the other side;
6. Serve on the plate of your choice and enjoy!

4. Vegan pâté of pumpkin seeds

Ingredients

• 1 cup sunflower seeds
• 10 g pumpkin seeds (or a handful of leaves)
• 1/2 clove garlic
• 10 g parsley
• 5 g chives
• Juice of 1 lemon
• 1/4 cup water
• 1/2 teaspoon sea salt

Directions

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

5. Vegan burger of beans and ora-pro-nóbis

Ingredients

• 1 cup cooked black beans
• 1 tablespoon olive oil
• 1/2 cup caramelized or fried onions
• 3 cloves crushed garlic
• 1/2 cup chopped ora-pro-nóbis
• 1 tablespoon smoked paprika
• 1/2 cup rice flour
• Green onion
• Salt
• Olive oil for frying

Directions

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

6. Kissing bread with ora-pro-nóbis

Ingredients

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

Directions

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

7. Pumpkin cake

Ingredients

• 2 cups of wheat flour with yeast
• 1 cup of sugar
• 2 eggs
• 2 cups chopped parsnip
• 1/2 cup oil
• 1 cup milk

Directions

1. Place all ingredients in a blender. Beat until incorporated and obtain a uniform mixture;
2. Transfer dough to a greased and floured baking pan. Place a little more chopped ora-pro-nóbis on top;
3. Bake in a preheated oven at 180 degrees until golden brown. You may now serve!

8. Flour of ora-pro-nóbis

Ingredients

• 1 cup chopped bacon
• 1/2 cup chopped onion
• 1/2 teaspoon saffron
• 2 cups chopped parsnip
• 1 cup flaked flour
• Salt

Directions

1. In a heated frying pan, fry the bacon until quite wilted;
2. Add the onion and sauté until well fried;
3. Incorporate the saffron and salt, then add the ora-pro-nóbis. Mix together and sauté a little more;
4. When well cooked, turn off the fire and add the flour;
5. Stir well and it is ready to taste.

9. Canjiquinha with ribs and ora-pro-nóbis

Ingredients

• 1.5 kg fresh pork ribs
• 2 tablespoons minced garlic
• 1 shot of cachaça
• 500 g canjiquinha
• 1 medium onion, chopped
• 1/2 bell pepper, chopped
• 2 chopped tomatoes
• 1 sprig of pumpkin, chopped
• Salt
• Black pepper
• Lemon
• Oil
• Water
• Vegetable broth

Directions

1. Season the ribs with salt, black pepper, lemon, garlic and cachaça. Let it marinate for about 30 minutes;
2. Wash the canjiquinha and, if desired, soak it a little. Set aside;
3. In a pan, put the oil and saute the onion until it starts to brown;
4. Add the seasoned ribs and saute until lightly browned. If necessary, add a little water;
5. Add the bell pepper, tomato and vegetable stock. Allow to cook for about 40 minutes;
6. Incorporate the canjiquinha and add more water. Adjust the salt and cook for another 30 minutes, adding water as necessary;
7. To finish, add the ora-pro-nóbis, mix well and serve!

10. Pumpkin bread without gluten and lactose

Ingredients

• 1 cup brown rice flour
• 3/4 cup arrowroot or sweet cornmeal
• 3/4 cup oat flour
• 1 tablespoon dry biological yeast
• 1/2 teaspoon baking soda
• 1 teaspoon salt
• 1/2 teaspoon xanthan gum
• 3 eggs
• 1/4 cup olive oil
• 1/2 cup and 2 tablespoons warm water
• 1 cup chickpeas cooked al dente
• 100 g (or 2 cups) of pumpkin seeds
• 1/4 cup pumpkin seeds

Directions

1. In a bowl, add the rice flour, the arrowroot, the oat flour, the yeast, the bicarbonate, the salt and the 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. Blend well until a uniform paste is obtained;
3. Place the blender mixture in the bowl with the flour mix. Stir well to incorporate, forming a dense and consistent dough;
4. If the dough is too dry, add a tablespoon of water and mix. Repeat the process until the desired consistency is obtained;
5. Transfer the dough to a silicone baking pan and level with your fingers, pressing lightly;
6. Place the silicone baking pan inside a metal baking pan so that it is straight;
7. Add the pumpkin seeds over the batter, 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 it 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 learn about other PANCs that are great allies for a healthy and sustainable diet!