Creamy, garlicky pepper white beans with spinach, finished with an irresistible crispy chickpea crumble, is the high-protein pantry meal I make on repeat, because it doesn’t even taste like a pantry meal. (20g protein, 13g fiber, 8mg iron. Soy-free with gluten-free and nut-free options)

This creamy garlic pepper sauce with beans and kale or spinach is fantastic on its own. But then we level it up with this crispy chickpea breadcrumb topping, which adds texture, another pop of flavor, and more even protein and fiber. Think high protein croutons!

There is tons of protein in this recipe (80 grams in the entire pan) along with about 52 grams of fiber and 32 milligrams of iron. There is protein from the beans, chickpeas, cashews, hemp seeds, nutritional yeast, and kale, along with loads of fiber from the beans, chickpeas, kale, and hemp seeds.

This is a nutrient-packed meal, and you can increase the protein and fiber even more, depending on what sides you serve it with. Serve it with a side of multigrain bread or a good sourdough to bump up the protein and fiber even more. It’s also rich in iron, folate, magnesium, potassium, and B vitamins, and it comes together pretty quickly.

You can also serve it over pasta, baked potatoes, or roasted vegetables. Or make a quick bean toast by topping bread with the creamy beans and air frying for 6 to 7 minutes for a super quick and satisfying lunch. It smells so good as it’s cooking. It smells peppery, cheesy, and heavenly. 

The crispy chickpeas on top are so addictive! You can use that topping over any pasta or salad. The topping alone is a must-make.

This recipe uses two cans of beans. The whole can of white beans will simmer in the creamy garlic sauce, while you are dividing up a can of chickpeas. Some of the chickpeas get blended into the sauce to make it creamy, and the rest gets crisped up to make this amazing breadcrumb topping.

Why You’ll Love Pepper Beans

• super easy pantry meal that doesn’t taste like a pantry meal
• High protein and fiber
• crispy chickpea-breadcrumb topping, you’ll want on everything
• naturally soy-free with easy gluten-free and nut-free options

Continue reading: Creamy Garlic Pepper Beans with Crispy Chickpea Crumble

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Flavor-packed lentil dip comes together fast with serious protein and fiber punch! Lentils, roasted corn, veggies and crispy capers with herby pepper lime dressing is perfect for parties, potlucks, cookouts, and snacking! (gluten-free, soy-free, nut-free) High fiber, protein and iron!

This is the perfect lentil dip for summer. I was inspired by a lentil dip that went viral on TikTok, where you just take some lentils, add bruschetta and feta, Instead of those flavors, we’re adding a load of veggies and a fantastic dressing, and also crisp capers! All these flavors and textures have made this my fave this summer!

This lentil dip is a great source of protein, fiber, vitamin C, B vitamins, potassium, magnesium, and iron and omegas. Protein from the lentils hemp seeds nutritional yeast, fiber from the veggies, lentils, kale. Major flavor boost from the Crispy capers! This indulgent Lentil dip packs a flavor and nutrition punch!

There’s the protein from the lentils. There are the fresh, crunchy veggies, jalapeño, and onion. There’s sweetness from the corn and the apple, the tart freshness from the cherry tomatoes, and refreshing vibrancy from the lime zest. 
There’s also kale in the dip, hidden along with some herbs, so it’s a great way to sneak in kale.

The nutritional yeast adds a bit of cheesiness and protein, while the hemp seeds bump up the protein and texture even more. And all of that balances out with a hint of spice from the jalapeño and the pepper flakes and a savory burst of flavor from the crispy capers.

You can use whichever veggies you have on hand. If you don’t like lentils, you can use chickpeas or white beans and add some more spices to the dressing. 

Make this dip and serve it with tortilla chips, crispy crackers, garlic bread or baguette slices. You can also use it to make wraps with pita bread or tortillas. It’s a versatile lentil dip that will disappear in no time. 

Why You’ll Love this Lentil Dip

• protein- and veggie-packed dip with amazing flavors and textures
• quick and easy herb-lime dressing comes together in 1 jar
• crispy capers add a little crunch and a ton of umami
• naturally gluten-free, soy-free, and nut-free

Continue reading: Easy Lentil Dip with Crispy Capers

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