These simple vegan avocado parathas are made with wholemeal wheat flour, a little chickpea flour and a few everyday spices from my spice box. Read More ...
The post Vegan Avocado Parathas – Soft Indian Flatbreads first appeared on Give Me Some Spice!.
Luscious saffron, cardamom & pistachio cream layered over an almond crust! These gluten-free Kesar Pista bars secretly pack 7g protein. Perfect for Diwali or any other holiday meal! (soy-free, dairy-free, vegan)
Kesar means saffron, and pista means pistachio. These saffron pistachio bars are just so delicious. I just wasn’t ready for how decadent and luxurious they were going to turn out! They’re kind of like creamy lemon bars, but with nutty pistachio and floral saffron flavors in them.
The saffron-pistachio combination is very popular in Indian desserts and also desserts from many other cuisines. These two flavors just work so amazingly well together, especially raw, fresh pistachios and floral saffron.
I’m using that today to make a fusion Indian dessert based on kesar burfi, kesar pista ladoo, or pedas, but I made them into these bars. We make this almond flour crust with some cardamom and then make the cream topping with cashews, coconut milk, saffron, and a little pistachio, and then top it with generous amounts of chopped pistachio. It all sets up and it becomes just amazing!
If you don’t have saffron, you can skip that flavor, and add extra cardamom, add a pinch of turmeric for color, and an extra splash of vanilla. That flavor profile pairs really well with the pistachios, as well.
Continue reading: Kesar Pista Bars (Saffron Pistachio Cream Bars)
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For this curry, I used the mangoes readily available at Tesco for this simple mango curry. They are usually sweet and juicy, so there is no need to add any sugar or jaggery. A teaspoon Read More ...
The post Simple Sweet Mango Curry (No Garlic, No Tomato) first appeared on Give Me Some Spice!.
If you’ve never made puffed amaranth at home before, this is the recipe you need. It’s light, crunchy, nutritious, and comes together in minutes.
Making puffed amaranth at home is so much easier than most people expect, and once you see how quickly the seeds pop on a hot pan, you’ll start finding ways to use them in everything. They make for an amazing snack as they’re healthy, full of good dietary fiber, potassium, iron, and antioxidants.
If you already snack on our air fryer roasted makhana regularly, puffed amaranth gives you another really good option that’s just as quick and nutritious.
The pan isn’t hot enough. This is the most common reason. Amaranth needs very high, direct heat to pop, much hotter than what you’d use for regular cooking. Heat the pan on high for a few minutes before adding the seeds, and test with a couple of seeds first. If they don’t pop within a second or two, the pan needs more time.
No. Amaranth needs a very high, direct heat source and constant stirring to pop evenly, and the air fryer can’t provide either. The seeds are tiny and will fall through most air fryer baskets, and without the ability to shake and stir constantly, they’ll burn before they pop. A heavy-bottomed pan on the stove is the only reliable way to do this.
A lot more than just bhel. You can sprinkle it on smoothie bowls, yogurt, or porridge for crunch. Mix it into homemade granola or energy bars. Toss it with melted chocolate and nuts for a healthy version of our chocolate makhana bark. Or just season it with chaat masala and eat it on its own as a light snack. Once you have a batch made, you’ll find yourself reaching for it constantly.
Yes. Amaranth is naturally gluten-free, which makes this bhel a great snack for anyone avoiding gluten. Just make sure the other ingredients you’re using, like the chaat masala, don’t contain any gluten-based additives.
Store in an airtight jar at room temperature for up to a week. It stays crunchy as long as no moisture gets in.
This puffed amaranth is a great snack on its own, but here are a few ways to enjoy it:
Amaranth was a staple food of the Aztec empire and was so important that it was used in religious ceremonies. When the Spanish conquistadors arrived in the 1500s, they banned amaranth cultivation because they saw it as a threat to their efforts to convert the Aztec population to Christianity. The ban lasted nearly 500 years, and amaranth almost disappeared as a food crop. It survived only because small farming communities in remote parts of Mexico and Central America quietly continued growing it. Today it’s experiencing a global comeback as a superfood, but for thousands of years before that, it was simply dinner.
This popped amaranth has become our go-to healthy snack, and I hope it becomes yours too. And now that you know how to puff amaranth at home, the possibilities are really endless. Tag me on Instagram @my_foodstory when you try it.
This article was researched and written by Harita Odedra.
The post Crunchy Puffed Amaranth | How to Pop Amaranth appeared first on My Food Story.
Diwali has always been a special time of year for me. Growing up in a Gujarati family in Kenya, festivals were about much more than lighting lamps and decorating our homes. They were about family, Read More ...
The post Diwali Memories, Traditional Gujarati Snacks and Sweets from My Kitchen first appeared on Give Me Some Spice!.
I can’t believe this is tofu! This creamy, tangy whipped tofu feta with smoky, savory, sweet, spicy ‘honey’ on top takes just 15 minutes. It’s perfect for snacking, potlucks, and holiday parties! (gluten-free and nut-free with soy-free option. 15g protein and 3g fiber per serving not including sides)
This dip, it’s luscious, tangy, creamy, delicious! Topped with a smoky savory spicy sweet topping. And it takes just 15 minutes! Once you try this dip, you’ll keep coming back with I can’t believe it’s tofu! I can’t believe it’s vegan!
We make the whipped feta with a block of tofu, but nobody will believe that it’s tofu-based. Even Dalana, my assistant, who is a level 10 tofu skeptic, said that she can’t taste the tofu in this vegan whipped feta at all.
Then, we top the dip with this spicy, savory, smoky, bacon-y, hot honey kind of situation. Of course, vegan. And then there’s a crunchy topping with crisp garlic, some toasty seeds, and pine nuts.
This vegan tofu feta is easy to put together and it will disappear so quickly. You just add everything to the food processor for the tofu feta and it’s done. You crisp up a little bit of the garlic and toast the seeds, and that’s done. Mix the hot honey ingredients together, and that’s done.
It’s just an awesome dip, and it’s packed with protein, from the tofu and the seeds on top. A serving of this delicious dip has 15 grams of protein!
Whipped tofu feta is smooth, creamy, and versatile. You can serve it as a dip with a side of garlic bread, pita, veggies, or whatever else you like. You can use it to make sandwiches with crisp, fresh veggies, and it’s so filling and delicious. You can spread it on the bread with some onion and peppers and bake it to make high protein cheese toast. Or, add it to your charcuterie board with some of my other dips, like my jalapeño popper dip, spinach artichoke dip, or French onion dip. So many ways to use it!!
Continue reading: Creamy Whipped Tofu Feta with Smoky Hot “Honey”
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These Gujarati-inspired theplas are made with a combination of wheat flour, chickpea flour and bajra flour (pearl millet flour). I added grated paneer, frozen methi (fenugreek leaves), fresh ginger, spices and sesame seeds for extra Read More ...
The post Gujarati Theplas with Paneer, Methi and Sesame Seeds first appeared on Give Me Some Spice!.
This masala aloo matar sabzi uses no onion and garlic, but is still bursting with flavor in every single bite. It’s spicy, tangy, and loaded with texture. For potato lovers, this needs to be on your lunch menu!
This masala aloo matar recipe is the perfect example of the fact that simple ingredients can create the most delicious dishes if used right. It’s got potatoes, peas, tomatoes, and a handful of everyday Indian spices, but the resulting sabzi is sooo flavorful that you’ll want to make it again and again!
My family loves eating this potato and peas curry with dal tadka and jeera rice, but I keep switching things up by plating this along with hot rotis, pooris, plain rice, and even adding it between two slices of bread to make a quick sandwich. And the vessel gets wiped clean every single time. And with two kids, you know this is a big achievement! Easy to customise, easy to make, and quite versatile, this masala aloo matar is a must-have on your weekly menu!
Potatoes: Peeled and cut into small cubes. Make sure they’re of the same size so they cook evenly and quickly
Green peas: I have used frozen, but both fresh and frozen work in this recipe
Tomatoes: For tang and texture. This forms the base of the masala in this masala aloo matar
Spices: Cumin seeds, asafoetida (hing), coriander, cumin, red chilli, and turmeric powders add color, warmth and flavor to the dish
Chilli: Finely chopped green chillies for heat. You can skip this if you have a low spice tolerance
Ginger: Finely chopped for heat, flavor and aroma
Amchur powder: AKA dry mango powder. This helps add a subtle tanginess to the sabzi. You can use a squeeze of lemon juice instead, but I highly recommend using amchur powder if you can find it
Coriander leaves: Used as garnish for a hit of earthy freshness in every bite
Salt: For seasoning
Oil: Any neutral-flavored oil with a high smoke point works well in this recipe
Absolutely! Cauliflower, carrots, beans, and mushrooms are some veggies that work really well in this dish. You can even add paneer if you like.
Yes, why not! This sabzi is usually made during Navratri and we don’t eat onion and garlic during this time. But you can certainly add onion and garlic for a masala aloo matar sabzi that’s just as delicious!
Cook on low heat: Keep the pan covered and cook on low heat so the potatoes soften without burning. Stir occasionally and add a splash of water if the masala starts sticking to the bottom.
Add the tomatoes later: Adding tomatoes once the potatoes are almost cooked prevents their acidity from slowing down the cooking process and helps the potatoes soften properly.
Adjust the spices to your taste: You can increase the green chilli or red chilli powder for more heat. If you prefer a tangier aloo matar, add a little extra amchur powder.
Aloo matar is one of those everyday sabzis that goes with just about anything! Here are a few ways to serve it:
This simple aloo matar is an easy, everyday sabzi made with potatoes, green peas and a handful of pantry spices. It’s comforting, full of flavour and pairs beautifully with roti, paratha or rice. Keep this recipe handy for those days when you want a delicious homemade meal without spending too much time in the kitchen!
If you make this recipe, DM me your pictures over on my IG @my_foodstory. I love seeing your recreations!
This article was researched and written by Urvi Dalal.
The post Masala Aloo Matar (No Onion, Garlic) appeared first on My Food Story.
These stuffed peppers are a delicious way to combine ready-cooked red and white quinoa with grated paneer, spring onions and Indian spices. A little passata keeps the filling moist and flavourful, while the peppers make Read More ...
The post Stuffed Peppers with Quinoa and Paneer first appeared on Give Me Some Spice!.
Craving sabudana vada without the guilt of deep frying? These Air Fryer Sabudana Vadas are your new go-to–crispy outside, soft inside, and every bit as delicious!
Sabudana vadas are a fasting classic, but this air fryer version is a total game-changer. They’re super easy to make, taste just like the fried ones, and you don’t need to stand over hot oil or deal with splatters. Honestly, these are on repeat at my place during Navratri or whenever I want a snack that feels comforting without the guilt.
It’s also one of my favorite Maharashtrian recipes along with Kanda Batata Poha and Misal Pav which I have loved since my college days!!
Making anything with sabudana starts with soaking, and it’s key to get this step right to nail the dish. Here’s how to do it perfectly:
My new Essentials Air Fryer Cookbook has 60+ fool-proof air fryer recipes, secret tips, and other essentials to help you make the most of your air fryer! Check it out now!
Absolutely! Just pop them back in the air fryer at 180°C for 2-3 minutes and they’ll crisp up nicely.
This usually happens if the sabudana hasn’t soaked well or the potato mash isn’t binding enough. Make sure the sabudana is soft when pressed between your fingers, and if needed, add a bit more potato to the mix.
Yes! You can prep the mixture and store it in the fridge for up to 12 hours. Shape and air fry when ready to serve. This actually helps the mixture firm up and makes shaping easier.
Make sure to grease the basket well before placing the vadas so that they don’t stick!
There could be a few reasons for this:
– They may need a couple more minutes in the air fryer. The cook time can vary a little depending on your model.
– Not enough oil brushed on the vadas (a light coat really helps)
– The basket was overcrowded – make sure to space the vadas out so air can circulate.
You won’t be able to get enough of these Airfryer Sabudana Vadas once you give them a try! These are absolutely perfect for those days when you want a snack that feels indulgent, but isn’t. Comfort food made healthy? I’m soo in!
If you make these, do send me pics over on my IG @my_foodstory!! These are perfect for the monsoon season so you gotta give it a try ASAP <3
This article was researched and written by Navya Khetarpal.
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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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A simple, flavourful Gujarati-style shaak made with tofu, everyday spices and a little khatta-mitha (sweet and sour) balance. Tofu is a wonderful plant-based ingredient because it takes on the flavours of the spices beautifully. This Read More ...
The post Gujarati Tofu Shaak Recipe | Vegan Indian Curry first appeared on Give Me Some Spice!.
Indian meals often include pickles, salads and chutneys because they bring different tastes, textures and freshness to the meal. They may be served in small quantities, but they can make a big difference to the Read More ...
The post Easy Spring Onion & Cherry Tomato Salsa (Kathiawadi Dungri tameta ni kachumber) first appeared on Give Me Some Spice!.
This loaded Samosa Dip brings all the flavor of samosa chaat to a shareable party platter! Samosa-spiced potatoes, crispy chickpeas, tangy chutneys, creamy yogurt and crunchy veggies make every scoop a delicious mix of textures. No pastry or folding needed! Nut-free, gluten-free and soy-free, with 13g protein (52g total) and 10g fiber per serving!)
This samosa chaat platter is going to be the first thing that disappears at every dinner party. It has an incredible mix of flavors and textures! It looks festive, it’s easy, and perfect for the upcoming festive season. This samosa platter is also high in protein and fiber. with 13 grams protein(52g total without sides) and 10 grams fiber per serving. If you use multigrain or whole grain crackers or pita as a side, the numbers bump up by 3-5g.
It also has this word that is going to get you to run to the kitchen to make it right now, which is SAMOSAS!
What are Samosas?
Samosa are crispy, savory pastries stuffed with deliciously spiced potatoes. They’re a super popular Indian side and the star of this platter.
What is Chaat?
Chaat is a family of Indian street food snacks. Chaat dishes usually have tons of different textures and sauces and flavors built up. Chaat actually means to lick, basically, because the flavor and texture combination is so amazing that you really want to lick every last bit off of your plate.
For samosa chaat, ideally you use some pre-made samosas, break them apart, top them with yogurt, chutneys (like my cilantro-mint chutney or tamarind chutney), some other crispy bits, and fresh onion and tomato. But for an easier and healthier version, we’re just making the samosa potatoes and then layering it all up.
Traditionally, chaat comes with the crispy bits, such as the crispy crackers or the crispy samosas, right in it. And if you’re making it ahead, all of those crispy bits kind of get soggy. So to avoid that, we’re going to make this layered dip kind of situation and serve the crackers on the side, so that people can just scoop it directly from the platter. You get those same flavors and textures, but you never lose that crunch!
If you don’t want to make the whole platter, you can also just make these individual components and serve them all as a chaat spread, so that people can take whichever toppings they want and whichever chutneys and sauces they want. If they want just the chickpeas, they can use just the chickpeas with some sauces, or just the potatoes, or all of the above. Make all of these components, and then serve them however you like. They are absolutely delicious and amazing.
You can use store-bought tamarind chutney, but there is a recipe for a homemade tamarind chutney in the recipe notes, which comes from my first cookbook. If you don’t like tamarind or don’t have access to tamarind, you can also make the maple lime sauce that I’ll also put in the recipe notes. Or use Mango chutney (store bought or homemade)
You can serve this with crackers, crisp pita bread, papadum, cucumber, carrots, or tortilla chips as the crunchy element. Use what you have, and try this incredible samosa chaat platter!
Continue reading: Samosa Dip with Spiced Potatoes, Crispy Chickpeas, Chutneys and Yogurt
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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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This healthy lemon dill potato salad is a healthier version of the heavy duty mayo laden potato salad recipes. Its super light and refreshing and absolutely perfect to serve at a barbecue dinner.
While I love indulging in the classic mayo laden, creamy potato salads, this lighter and healthier version has my heart right now. It’s so easy and refreshing to put together. The combination of dill and lemon is classic and the potatoes really soak up the dressing, so that they aren’t bland or boring!
I love serving this with my chicken tikkas or mutton curries as a refreshing side to balance the out the meatiness with some carbs. But honestly, you could add it to sandwiches, wraps, or even serve along with a stir-fry for a side dish that’s going to be a memorable event.
If you have an option, the best potatoes for a potato salad are waxy potatoes like Yukon Gold or Red Potatoes. I picked up a pack of baby potatoes, because thats whats available in India and they are not very starchy. So they hold their shape and don’t disintegrate when tossed around in the dressing.
If you have an option, the best potatoes for a potato salad are waxy potatoes like Yukon Gold or Red Potatoes. I picked up a pack of baby potatoes, because thats whats available in India and they are not very starchy. So they hold their shape and don’t disintegrate when tossed around in the dressing.
Yes, absolutely. Baby potatoes tend to be less waxy hence they work really well in this salad. But you can definitely use regular potatoes too. Just make sure to cook them slightly under so they don’t disintegrate into the salad.
Make sure to cook the potatoes only until they are fork tender. Which means you should easily be able to insert a knife or fork into the potato without it falling apart completely. This is essential to making sure that the potatoes stay firm and don’t become mushy.
Yes, you can use dried dill instead of fresh dill, although fresh dill gives the salad a brighter, more delicate flavour. Since dried herbs are more concentrated, use about 1 tablespoon dried dill in place of the ¼ cup fresh dill called for in the recipe.
1. Add all the dressing ingredients for the dressing in a bowl and whisk till combined.
2. Cut the potatoes in half leaving the skin on, and place them in a pot. Add enough water to submerge them completely. Add 1 teaspoon salt and bring to a boil. Cover and simmer for 15-20 minutes or until fork tender. Drain the water from the potatoes and place the potatoes in a large bowl.
3. Add the prepared dressing to the potatoes while warm and mix to combine.
4. Add dill and spring onions to the bowl with the potatoes toss well and let this salad sit for at least 10 minutes before serving to let the potatoes soak up the liquid.
This healthy lemon dill potato salad is sooo good, you’ll probably never go back to using mayonnaise again. It’s light, herby, and so refreshing. I love making this as a carb source along with our meat-heavy dinners, but you can honestly have it whenever and however you like. It tastes amazing either ways.
If you make this healthy lemon and dill potato salad, don’t forget to DM the pictures @my_foodstory. Happy cooking!
This article was researched and written by Urvi Dalal.
The post Healthy Lemon Dill Potato Salad (No Mayo) appeared first on My Food Story.
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.
Continue reading: Marry Me White Bean Soup (23g Protein 1-Pot, 30 minutes)
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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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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.
Continue reading: Creamy Garlic Pepper Beans with Crispy Chickpea Crumble
The post Creamy Garlic Pepper Beans with Crispy Chickpea Crumble appeared first on Vegan Richa.
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