7 Popular Vegan Recipes Using Oregano
Simply adding oregano to a bland dish can transform it into something delicious. Oregano has a complex flavour with a peppery bite and zing, both fresh and dried.
Its flavour is strong and bold, and it pairs well with other herbs with solid flavours. Let’s try some popular vegan recipes using oregano.
Health Benefits Of Oregano
1. Improves Heart Health
Multiple studies have shown Oregano extracts to help regulate blood pressure. It also aids in reducing hyperlipidemia, a condition marked by high blood fat levels.
While many essential oils from herbs have been shown to help lower LDL cholesterol levels, few studies have been conducted on oregano extracts or essential oils.
2. Aids In Digestion
Oregano has about 0.5 grams of fiber per teaspoon. Although it's a small amount, it could significantly impact your digestive system.
Fibre is essential to a healthy digestive system because it can bulk up your stool and stimulate peristaltic motion, efficiently moving food through the digestive tract.
Also, fiber promotes gut health and increases nutrient absorption, so your food benefits you more!
3. Improves Bone Health
As we age, our bone health deteriorates, so eating foods high in vitamins and minerals is critical. Oregano is high in calcium, iron, and manganese, three essential minerals for bone health.
Calcium helps to maintain bone structure, while vitamin D aids in calcium absorption and bone growth. These nutrients are essential in your early years and as you get older.
Increasing calcium and vitamin D intake can help people with osteoporosis or arthritis.
4. Improves Gut Health
Oregano has several health benefits for the gut. Gut parasites commonly cause symptoms such as diarrhea, pain, and bloating.
An older study gave 14 people with gut symptoms due to a parasite 600 mg of oregano oil. All participants had a reduction in parasites after 6 weeks of daily treatment, and 77 percent were cured.
Participants also reported fewer gut symptoms and less tiredness due to the symptoms.
Oregano may also aid in preventing a condition known as “leaky gut.” When the gut wall is damaged, bacteria and toxins can enter the bloodstream.
5. Manages Blood Sugar
The herb oregano can aid in diabetes management.
This herb has some antidiabetic effects in vitro and in vivo, according to a 2019 study. It was discovered that oregano aids in the reduction of high blood sugar levels.
Diabetes type 1 is an autoimmune inflammatory disease. According to research, Oregano extracts may help alleviate it with antioxidant and anti-inflammatory properties.
6. Relieves Depression
Oregano and its essential oil can help you feel better. In a 2019 study on rats, essential oregano oil effectively reduced depressive-like behaviour caused by chronic unpredictable stress (CUS).
The compound carvacrol, found in this herb, has been linked to increased dopamine levels in mice. When taken regularly in a low concentration, it has also been found to generate feelings of well-being.
7. Treats Kidney Stones
According to research, Oregano has traditionally been used to treat kidney stones.
It works as a diuretic, increasing urine volume and decreasing crystal supersaturation and as an antispasmodic and pain reliever. Oregano aids in the breakdown of kidney stones.
It also aids in the breakdown of calcium oxalate stones and prevents the formation of new ones. It has antioxidant properties that scavenge free radicals and protect the body from oxidative stress.
Oregano also protects kidney cells from damage caused by calcium oxalate crystals and other similar crystals.
8. Relieves Pain
Oregano has significant analgesic properties and aids in pain relief. The presence of ‘carvacrol' in oregano is considerable for this property.
The compound that causes pain is inhibited by carvacrol. Oregano also contains rosmarinic acid, a powerful antioxidant with analgesic properties in the brain.
9. Fight Bacteria
Certain compounds in oregano have potent antibacterial properties.
In a test tube study, oregano essential oil inhibited the growth of E. coli and Pseudomonas aeruginosa, two bacteria strains that can cause infection.
Oregano was effective against 23 different bacteria species in a test tube study.
Furthermore, a test tube study compared the antimicrobial activity of oregano, sage, and thyme essential oils. Oregano, second only to thyme, was one of the most effective essential oils against bacteria.
Only test-tube studies using concentrated amounts of this herb have been done so far. As a result, more research is required to determine how these findings may affect humans.
10. Fights Colds, Coughs And The Flu
Oregano oil contains carvacrol, which is effective against colds and flu. This substance aids in the relief of a runny nose and a sore throat.
Add a few drops of oregano oil to your vaporizer, dilute 2 to 3 drops in water and drink it.
Due to the presence of carvacrol, which can be cytotoxic when used in large amounts, very high doses of oregano oil are unsafe.
11. Anti-Cancer Agent
Bacteria can cause infectious diseases and affect any body part. Herbal remedies have been used in the treatment of bacterial infections throughout history.
Oregano is a herb with powerful antibacterial properties that aid in treating bacterial infections.
Oregano decoction and oregano oil have been shown to fight bacterial infections and inhibit the growth of certain bacteria.
Vegan Recipes Using Oregano
1. Fresh Vegan Oregano Pesto
The flavour of oregano pesto is stronger than that of basil pesto. You can use any nut or seed you choose to add a hint of smokiness. If you don't eat nuts, you can leave them out, and there's also an oil-free version!
Prep time: 10 minutes | Cook time: 0 minutes | Total time: 10 minutes | Servings: 8
- Fresh oregano leaves: 1 cup
- Nutritional yeast: ¼ cup
- Pecans: ¼ cup
- Olive oil: 1 tablespoon
- Lemon zest: ½ teaspoon
- Balsamic vinegar: ¼ teaspoon
- Salt or to taste: ¼ teaspoon
- In a small food processor, combine all ingredients and process until smooth, but with some small chunks of nuts for texture.
- Serve over spaghetti, in a dip, or a lasagna layer.
2. Vegan Lemony Oregano Meatballs
These vegan meatballs with lemon and oregano are incredibly flexible. It's delicious with pasta and vegan marinara sauce, on top of hummus with a drizzle of tahini sauce, or in a grain bowl. It's quick and easy to make, and it's naturally gluten-free!
Prep time: 15 minutes | Cook time: 20 minutes | Total time: 35 minutes | Servings: 5
- Ground flax seeds: 1 tablespoon
- Water: 3 tablespoons
- Olive oil: 1 tablespoon, plus 1 extra
- Yellow onion: ¾ cup, small dice
- Garlic: 3 cloves, minced
- Fresh oregano: 1 tablespoon, chopped
- Nutritional yeast: 2 tablespoons
- Ground chillies or crushed red pepper flakes: ½ teaspoon
- Onion powder: ½ teaspoon
- Lemon juice: 1½ tablespoons
- Walnut halves: 1 cup
- Rolled oats: ¾ cup
- Cooked white beans, drained, rinsed, and towelled off: 1½ cups (1- 15 oz can)
- Tamari: 2 teaspoons
- Lemon zest: 1½ teaspoons
- Chopped fresh parsley: ¼ cup
- Chopped fresh dill: ¼ cup
- Sea salt and ground black pepper to taste
- Preheat the oven to 400° Fahrenheit. Set aside a baking sheet lined with parchment paper. Combine the ground flax and water in a small glass container. Give it a good swirl and set it aside to “gel” for at least 5 minutes. Preheat a medium sauté pan to medium.
- Swirl in the extra virgin olive oil. Stir in the diced onions to the pan. They should be tender and transparent about 5 minutes after starting to sauté the onions.
- Sauté for another minute after adding the garlic and oregano to the pan. Finally, whisk in the nutritional yeast, chilli powder, onion powder, salt, and pepper for 30 seconds. Scrap any burnt bits on the bottom of the pan with their lemon juice.
- Remove the pan from the heat and set it aside to cool.
- Place the walnut halves and oats in the bowl of a food processor fitted with the “S” blade. Pulse the walnuts and oats together until a coarse meal forms. Place the food in a large mixing bowl.
- Put the food processor's bowl back onto the motor base. Pulse the white beans in the food processor until they're mostly mashed up, with a few chunky bean parts remaining. Combine the ground white beans, ground walnuts, and oats in a large mixing container.
- Add the flax gel mixture, sautéed onion and garlic mixture, tamari, lemon zest, parsley, dill, and heavy pinches of salt and pepper to the large mixing bowl. Mix with a spatula or a wooden spoon until all the ingredients are well combined. If required, adjust the seasoning of the mixture.
- For each meatball, measure 2 tablespoons of the white bean and walnut mixture and form it into a ball. Place the meatballs on a lined baking sheet and brush them lightly with olive oil before placing them into the oven.
- Bake for 25 minutes in the middle rack of the oven until the tops have dried out slightly, the meatballs are firm, and the bottoms have browned. Serve the vegan meatballs with pasta, hummus and tahini sauce on a tray or in a grain bowl!
3. Oregano Hazelnut Pesto
Oregano hazelnut pesto is a show-stopper that comes together quickly. If you like conventional pesto as much as we do, our fresh oregano pesto recipe will take things to the next level. Are you moving too quickly? We don't believe so…
Prep time: 10 minutes | Cook time: 5 minutes | Total time: 15 minutes | Servings: 6
- Fresh oregano leaves: 2 cups
- Olive oil: ½ cup
- Garlic: 2 cloves
- Lemon juice: ¼ cup
- Hazelnuts: ¼ cup
- Salt & pepper to taste
- Remove the leaves from the rinsed oregano and discard the woody stems.
- Blend all ingredients in a blender, bullet, or food processor until smooth, stopping and scraping down the sides as needed.
4. Fresh Oregano Salad
A typical Lebanese oregano salad is made with fresh, aromatic oregano. As a side salad, it's delicious on its own or with bread. It's a vegan and gluten-free salad by accident.
Prep time: 20 minutes | Cook time: 0 minutes | Total time: 20 minutes | Servings: 5
- Fresh oregano leaves: 3 cups
- White onion finely diced: 1 medium
- Olive oil extra virgin (to taste): ¼ cup
- Lemon juice fresh (to taste): ½ cup
- Salt to taste: 1 pinch
- Leaves and stems of oregano should be separated. Thoroughly clean and dry
- Mix fresh oregano leaves, finely sliced onion, olive oil, lemon juice, and salt in a mixing bowl.
5. Paprika And Oregano Polenta Fries
Paprika adds a beautiful golden colour to these polenta fries, while oregano balances the flavours. They're going to be a big hit with everyone!
Prep time: 10 minutes | Cook time: 10 minutes | Total time: 20 minutes | Servings: 6
- Polenta: 1 cup
- Water: 4 cups
- Paprika: 1 teaspoon
- Dried oregano: 1 tablespoon
- A pinch of dried chilli flakes
- Salt and pepper to taste
- Bring the water to a boil in a big saucepan. Slowly add the polenta to the water while continuously stirring. Stir the polenta for another 5–6 minutes or until it has thickened and turned creamy.
- Add the paprika, chilli flakes, oregano, salt, and pepper once the meat is done. To blend, stir everything together. Pour the polenta into a small, excellent baking pan or dish and spread it into an equal, ¼-inch-thick layer.
- Allow cooling completely before using. Once the polenta is firm, slice it into ¼-inch thick fries. Preheat your oven to 390°F or heat a little oil in a frying pan until very hot.
- Sprinkle with salt and bake for 20-25 minutes or until crisp outside if baking in the oven. If you're frying them, cook them for 6-8 minutes, turning regularly, until they're crisp and brown on the exterior.
6. Carrot Ginger Soup With Oregano Croutons
This Carrot Ginger Soup with Oregano Croutons is the perfect vegan soup for the middle of winter! And each serving has only 123 calories.
The aromatic and crunchy oregano croutons make it extra special.
Granny smith apples, fresh ginger, and thyme give excellent layers and depth of flavour, and the aromatic and crispy oregano croutons make it especially special.
Prep time: 40 minutes | Cook time: 30 minutes | Servings: 10
Ingredients For The Soup
- Extra-virgin olive oil: 2 tablespoons
- Granny Smith apples, peeled, cored and chopped: 2
- Onion, diced: 1 large
- Carrots (peeled and chopped): 5 cups
- Celery, chopped: 3 stalks
- Chopped fresh ginger root (do not grate): 2 tablespoons
- Chopped fresh thyme leaves: 1½ teaspoons
- Salt: 1¼ teaspoon
- Vegetable broth: 6 cups
- Apple cider vinegar: 1 tablespoon
- Freshly ground pepper to taste.
Ingredients For The Croutons
- Garlic, minced: 1 clove
- Extra-virgin olive oil: 2 tablespoons
- Chopped fresh oregano: 1 tablespoon
- Coarse kosher salt: ½ teaspoon
- Cubed day-old whole-grain crusty bread: 4 cups
- Freshly ground pepper to taste.
Method For The Soup
- In a large heavy-bottomed soup pot or Dutch oven, heat 2 tablespoons of oil over medium-high heat. Cover and heat, stirring occasionally, until the apples have broken down and the vegetables are starting to caramelize slightly along the sides of the pot, 15 to 17 minutes until the apples have broken down and the vegetables are starting to caramelize slightly along the borders of the pot. Increase the heat to high and bring the soup to a boil.
- Reduce heat to medium-low to maintain a simmer and cook, stirring for 15 to 20 minutes or until the veggies are very soft. Using an immersion blender, puree the mixture. Alternatively, purée the mixture in batches in a blender. When combining hot liquids, use caution! Add the vinegar and mix well.
Method To Prepare The Croutons
- Preheat the oven to 350° Fahrenheit.
- In a large mixing bowl, combine the garlic, 2 tablespoons olive oil, oregano, 12 teaspoons coarse salt, and pepper.
- Toss in the bread cubes to coat.
- Spread on a big baking sheet and bake for 10 to 12 minutes, stirring once.
- With the soup, serve croutons. Now enjoy!
7. Roasted Sweet Potatoes With Oregano And Thyme
Sweet potatoes have numerous health advantages. Vitamins A and C, as well as antioxidants and fiber, are abundant in them. They have incredible flavour and are just as versatile in the kitchen as a regular potato.
- Sweet potatoes (skin on): 2 large
- Extra virgin olive oil: 2 tablespoons
- Oregano: ¼ teaspoon
- Thyme: ⅛ teaspoon
- Sea salt: ½ teaspoon
- Freshly ground black pepper: ¼ teaspoon
- Cayenne pepper: 1 pinch or to taste (optional)
- Preheat the oven to 400 degrees Fahrenheit. Sweet potatoes should be dried before cutting into ½”-1″ cubes.
- Drizzle the potatoes with oil on a large baking sheet lined with foil.
- Add oregano, thyme, salt, pepper, and cayenne to taste. Then, using your hands, massage the oil and herbs into the potatoes until they are evenly coated.
- Bake in a single layer for 30 to 35 minutes, turning once until the potatoes are fork-tender.
You can also make fresh oregano water at home, which is good for respiratory, gastrointestinal, and urinary tract infections. Menstrual cramps can be relieved by drinking water or chewing fresh oregano leaves.
Simply combine 8-10 oregano leaves with 2 glasses of water and bring to a boil. Allow it to boil until it has been reduced to half its original volume. Your oregano water is now ready to drink.
Oregano grows well in containers, so it's a good choice if you live in a high-rise apartment or have limited growing space.
I trust you enjoyed this article about the 7 Popular Vegan Recipes Using Oregano. Please stay tuned for more blog posts to come shortly. Take care!
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