Marry me white bean soup is a creamy, smoky soup with rich, Italian flavors. That tofu cashew hemp cream packs nutrition! (gluten-free with easy soy-free and nut-free options. 23g Protein, 13g fiber 7mg iron. 1-pot, 30 minutes. Freezer friendly and budget friendly!)

What if I told you that you could make an amazing, creamy, 1-pot soup that is also comforting and nutrient-dense? It is hearty, budget-friendly, easy, and packed with protein, fiber, and iron. It is also packed with amazing flavor and is ready within 30 minutes. It is also weeknight-friendly and uses mostly pantry staples. The whole pot only costs about $5 to $6 to make.

Marry me white bean soup is creamy, hearty, and nutrient-dense. There’s 23 grams protein, 13 grams fiber, 7 mg iron, and even more nutrients in a bowl of this marry me soup! There’s protein from the white beans, cashews, hemp seeds, tofu, and nutritional yeast, and fiber from the vegetables, greens, and white beans.

To make it more hearty, you can add red lentils to the soup while simmering in the stock. The lentils add even more protein and fiber! Or, you can double up on the white beans. 

The sun-dried tomato, smoked paprika, creamy texture, and garlicky flavors work really well with some pasta as well. You can also serve it with cheese toast or toasted sourdough, garlic bread, pita.

Why You’ll Love Marry Me White Bean Soup

• The flavor! We build the flavor by
  • 1. Toasting garlic and pepper flakes to infuse the oil
  • 2. Toasting the tomato paste and sun dried tomatoes to deepen the umami
  • 3. Using a combination of tofu hemp seeds and cashews for cream so that the cream has volume and hearty creamy flavor!
• 30-minute 1-pot meal, easy weeknight dinner using mostly pantry ingredients
• creamy, smoky, hearty soup with tons of Protein and Fiber in every bite
• Meal prep, freezer friendly.
• naturally gluten-free with easy soy-free and nut-free options

Continue reading: Marry Me White Bean Soup (23g Protein 1-Pot, 30 minutes)

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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!

Why You’ll Love this Dense Bean Salad

• easy, no-cook meal, perfect for hot weather!
• packed with protein, fiber, vitamins, Antioxidants and minerals in every bowl
• Anti-inflammatory ingredients
• creamy lemon yogurt dressing sends the flavor profile over the top
• naturally gluten-free and easy to make nut-free and soy-free

Continue reading: Anti-inflammatory Dense Bean Salad with Creamy Lemon Yogurt Dressing

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Vegetable focaccia sandwich is a delicious and filling sandwich made with soft homemade whole wheat focaccia, roasted vegetables and a creamy mayonnaise spread. The focaccia is sliced and filled with vegetables like bell pepper, zucchini and lettuce, along with a simple dressing for extra flavour.  Vegetable Focaccia Sandwich After I made my whole wheat focaccia,...

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This Vegan hash-brown casserole has a crispy top, savory steak-style soy curls, fluffy tofu ’eggs.’ 27 grams of protein, rich in calcium, iron, and fiber, this is ultimate brunch centerpiece !
(27 grams protein, 8 grams fiber per serving! Gluten-free and nut-free with soy-free options.)

This casserole is based on the steak and eggs with hash browns from IHOP. I decided to turn it into a vegan casserole, so it has soy curls that are marinated and then baked along with onion, mushrooms, and peppers until everything starts to caramelize.

Then, we add crumbled tofu, seasonings, non-dairy yogurt or non-dairy cream, and vegan cheese. Spread that over everything, mix it up a little bit, and bake it again for a cheesy, 1-pan vegan steak and egg scramble.

While all of this is baking, we make our hash browns and crisp them in a skillet, then put them on top of the casserole before serving. You can actually serve the hash browns on the side or on top of the casserole.

I love making breakfast casseroles, like my eggs Benedict casserole and my Mexican egg casserole. In those recipes, I blend the tofu to make the egg mixture. I wanted to make a version where I didn’t have to use the blender, so there are fewer dishes to clean.

This is such a hearty breakfast, and it’s so delicious! For additional protein, you can add nutritional yeast and hemp seeds or more soy curls to the tofu mixture.

Why You’ll Love Hash Brown Casserole

• 27g protein
• hearty, cozy breakfast casserole packed with fluffy tofu “egg”, vegan “steak”, cheese, and veggies
• crispy hash brown topping
• Meal prep friendly!
• naturally gluten-free with nut-free and soy-free options

Continue reading: High Protein Hash Brown Breakfast Casserole (Vegan IHOP Copycat!)

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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.

Why You’ll Love Peanut Gochujang Salad

• amazing flavors and textures from creamy peanut butter, spicy gochujang, and lots of crunchy veggies, nuts, and tempeh
• packed with protein, fiber, and vitamins
• perfect for picnics, parties, and potlucks
• easy to make gluten-free, soy-free, and even nut-free

Continue reading: Crunchy Peanut Gochujang Power Salad

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