Lacinato kale is a healthy, delicious, and easy-to-grow crop that deserves a place in the backyard garden. Also known as Dinosaur or Tuscan kale, this plant has long blueish green leaves that are just as ornamental as they are tasty. Read more to learn how to grow this cruciferous leafy green vegetable.
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This easy vegan cream of mushroom soup is rich, savory, and packed with mushroom flavor, plus 14g protein per serving! Made with simple ingredients and ready in just 30 minutes. Perfect with crusty bread for dipping! With a side of whole grain bread – 18g Protein. (gluten-free, soy-free with easy nut-free option)
This recipe was originally posted March 6, 2013. It has been updated with modified recipe, pictures and video.
This cream of mushroom soup is a recipe that my friend Somer McCowan shared on my site over 10 years ago. Somer passed away from cancer months ago, and I’ve been thinking about her a lot, which got me thinking about this soup .
I tweaked Somer’s recipe a little bit, reducing the cashews, and changed a couple of the steps in the cooking method to make it simpler.
The original recipe called for adding all of the stock to the mushroom mixture and boiling it and then blending some of that soup, but it’s not as easy when you have to transfer boiling liquid into a blender. So instead, I’m blending part of the cooked onion and mushroom mixture with the cashews and adding that back into the pan, then adding the remaining stock.
This is just such a simple and delicious soup! You can change up the flavors to preference, deepen the flavors by adding some miso, add some fresh herbs for additional flavor, and some pepper flakes for a little bit of heat, if you like. If you don’t have wine, you can use balsamic vinegar instead.
Somer was just an amazing person, and her recipes were always incredible. When I was dealing with health issues, she pitched in with this recipe to help keep my blog going. She was just an absolute superwoman. She wrote for Forks Over Knives, co-hosted the Virtual Vegan Potluck, and was just the sweetest, most beautiful, compassionate person.
Somer’s cream of mushroom soup recipe is simple, yet it’s so creamy and flavorful with herbs and plenty of umami! She said, “I’d like to think if I was able to go to Richa’s house and bring her some lunch, that I’d bring her a big bowl of this soup. Feel better soon, girl.”
Continue reading: Easy Cream of Mushroom Soup
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Smoky Moroccan harira soup with chickpeas, red lentils, and quinoa is a budget friendly, 1-pot meal! Bring crusty bread to dip. (21g protein, 21g fiber, 8 mg iron. Gluten-free, soy-free, nut-free. Oil-free option.)
This is such a hearty, delicious, and easy one-pot soup. Today, we’re converting pantry staples into a rich, deeply flavored, hearty, and satisfying harira. This Moroccan chickpea and lentil soup is budget-friendly, one-pot, meal prep-friendly, and packs 21 grams of protein and 21 grams of fiber per serving, and 8 mg Iron. It is cozy, and it tastes like it has been simmering all day, but it really only simmers for about 30 minutes!
Often, harira has either pasta or grains added in it. I am using quinoa in the soup along with the chickpeas and lentils. That makes the soup gluten-free. It is also nut-free and soy-free, if you use nut-free and/or soy-free non-dairy yogurt for the topping, or just skip the yogurt topping altogether. Harira is rich and hearty, even without it.
Serve this with a side of toasty bread, garlic bread, or pita bread, and topped with some creamy non-dairy yogurt and lemon juice. It’s also great over a baked potato or over roasted veggies.
This recipe is rich in folate, iron, potassium, and magnesium from the lentils. It also has vitamin C and lycopene from the tomato. It is very budget-friendly, about $6.50 to $7 for the whole pot!
Continue reading: Moroccan Harira with Chickpeas and Lentils
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I’ve made plenty of lentil soups, but this lentil potato soup is the one I keep coming back to. It always wins on flavor and nutrition, and I’ll tell you the simple techniques that make it unbelievably flavorful every time. Each serve packs 20g Protein 14g Fiber 8mg Iron (gluten-free, soy-free, nut-free)
This pot of lentil potato soup, including the toasted seed topping, has 75+ grams of protein, 56 grams of fiber, 24 milligrams of iron(8 per serve is 44% dv), about 700 milligrams of magnesium, 12 milligrams of zinc, plenty of omega fats, and lots of vitamins A and C, along with calcium.
This lentil soup has so much flavor from the way we build up the flavor profile and spices. It is hearty with plenty of veggies and kale, and then we level it up with a toasty seed topping that not only adds amazing texture but also boosts the nutrient profile of the soup.
The lentils bring protein, fiber, iron, and folate. Kale adds vitamins K, C, and A, along with calcium. Pumpkin seeds, hemp seeds, and sesame seeds bring magnesium, zinc, calcium, omegas, and even more protein. The potatoes add vitamin B6 and potassium, while the carrots contribute beta-carotene. This lentil soup is truly a powerhouse of nutrients.
To level up this lentil potato soup, 1. we first toast the garlic in the oil. Toasting the garlic releases its flavor into the oil, and then we add the onion. The onion stops the garlic from continuing to cook, so you get perfectly golden garlic without burning it. Next, we toast the tomato paste with the onion. This caramelizes the tomato paste and builds even more umami into the soup.
2. The flavors: we build layers of flavor with herbs and spices. I use oregano, but basil or thyme work just as well.
Then, I make a quick harissa-style spice blend with ground coriander, cumin, onion powder, and smoked paprika. You can also use a prepared harissa blend, sumac, shawarma spice blend, baharat, curry powder, or Cajun seasoning. All of these work wonderfully here. I also add black pepper to deepen the flavor and add a gentle heat.
These layers of herbs and spices create an incredibly flavorful broth for the lentils and potatoes to cook in.
3. The potatoes are added midway through cooking, so they become perfectly tender while still holding their shape. They soak up all of the delicious broth without falling apart. If you prefer a thicker soup, you can add the potatoes at the beginning, so they break down into the broth.
Toward the end of cooking, we stir in plenty of kale to make the soup even more nutrient-dense.
4. We make a quick toasted seed topping. This adds to much texture and flavor, it’s surprising and incredible! We use pumpkin seeds, hemp seeds, and sesame seeds. The seeds are toasted with lemon zest, which adds a bright, zesty flavor that pairs beautifully with their nutty richness. We finish the topping with Aleppo pepper flakes for a smoky, gentle heat. If you don’t have all three kinds of seeds, use one or two instead, but definitely make the topping!
Continue reading: Lentil Potato Soup with Crunchy Seed Topping
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This Dense Bean Salad keeps you full for hours! Black beans, lentils, veggies, kale, seeds and a creamy, lemony dressing. High Protein, High fiber, anti-inflammatory (17 grams Protein, 14 grams fiber per serving. Gluten-free, Nut-free, option for soy-free)
This is my anti-inflammatory dense bean salad. Dense bean salads have been trending, and they are just amazing hearty meals with tons of beans and so many different combinations of flavors, textures, and veggies that you can add to them.
Beans, along with all of the vegetables and other ingredients in this salad, are a great source of fiber, protein, iron, and zinc.
The whole bowl has 65+ grams or more of protein, 50+ grams of fiber, 20+ milligrams of iron, and loads of vitamin C from the tomatoes, peppers, and lemon to help your body absorb all of that iron. There are omega-3s from the hemp seeds, along with pumpkin seeds, making this an incredibly nutrient-dense meal.
This is a great, budget-friendly, easy-to-put-together salad. There is no cooking involved. You just have to chop everything, make the dressing, toss it all together, and it’s ready. It’s also perfect for meal prep because the flavors enhance as the salad sits. The next day, it’s even more flavorful because the beans absorb all of that delicious dressing.
Serve this dense bean salad with tortilla chips, toasted sourdough or garlic bread, added to wraps or tacos, or served over grains, such as quinoa or farro. There are endless possibilities with this salad!
Continue reading: Anti-inflammatory Dense Bean Salad with Creamy Lemon Yogurt Dressing
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Living in a cold climate doesn’t have to mean you can’t enjoy vivid colors in your garden. Learn how to select the best flowering annuals suitable for colder growing zones, and with minimal effort you can dazzle your neighbors with vibrant displays of color throughout the growing season. Read more now.
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Seriously satisfying high protein salad with edamame, crispy tempeh, cabbage, carrots, kale, in a creamy peanut gochujang dressing. 23 gms of protein, meal prep friendly. (gluten-free, soy-free, and nut-free options)
This salad is so hearty, crunchy, and delicious. It has a ton of protein, fiber, vitamins, and iron. It packs over 100 grams of protein in the whole bowl, plus 30 grams of fiber, and 19 grams of iron. It’s also a great source of vitamins A, C, and K.
This is a salad that’s going to keep you satiated and satisfy your taste buds because there’s so much flavor in the dressing. I use a peanut gochujang dressing because that flavor combination is just fire. Everybody loves a peanut butter dressing, and we’re going to level it up with some gochujang. It’s so good!
There’s protein from the creamy peanut gochujang dressing, sesame seeds and peanuts, crispy, crumbled gochujang tempeh and edamame! We add lots of veggies for even more fiber, including cabbage, carrots, bell pepper, cucumber, snap peas, green onion, and kale. You can use whichever veggies you have on hand, and use more or less to taste. If you don’t like cabbage, use lettuce instead. If you’d like more carrots, add more carrots. Just play around with the amounts based on your preference.
Then we’re going to add crispy tempeh which has been toasted and coated in a sticky gochujang and lime zest glaze, which is so amazing in this salad. This is the best way to eat tempeh!
We also add some edamame. I like to cook the edamame a little, then add soy sauce and garlic because that adds another layer of flavor and texture to the gochujang salad. You can also add the edamame as is if you prefer.
Then there are sesame seeds and peanuts for added crunch and even more protein. The peanut butter dressing is very flavorful. If you’re allergic to peanuts, use almond butter or cashew butter instead.
Continue reading: Crunchy Peanut Gochujang Power Salad
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