Special BBQ Tempeh Bowl (Vegan)

In honor of summer and the weekend, we are going to look at a few vegan barbecue meals over the next few days. This meal is very nutritious with 16 grams of protein and 4.5 grams of healthy fats, and best of all, it is vegan. Yes, your next BBQ can be completely vegan! Lets see how to prepare it. 

Special BBQ Tempeh Bowl

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More At HappyHealthyLife

INGREDIENTS: (1 Serving)

  • 2 cups leafy greens (baby lettuces used)
  • 4 ounces tempeh, sliced into thin triangles
  • 2 Tbsp BBQ sauce (bottled or homemade) – smoky-sweet flavor
  • 1/2 small sweet onion, diced
  • 1/2 avocado, diced
  • 1/4 cup sprouts
  • 1 tangerine, peeled and sliced segments
  • 1 cup baked or grilled, cubed sweet potato
  • Super Easy Vegan Ranch:
  • 1 Tbsp vegan mayo
  • 2 Tbsp lemon juice
  • 1 tsp maple syrup
  • a few pinches of black pepper (a pinch for the dressing and a pinch for the skillet onions)
  • 1 tsp extra virgin olive oil, for pan

DIRECTIONS:

  1. (Done ahead of time: veggie dicing prep and cooking and dicing the sweet potato) — Warm a skillet over high heat, add the extra virgin olive oil.
  2. When oil is hot, add the tempeh triangles to one side of the pan, the onion to the other. Sauté for two minutes, then flip triangles. When flipped, you can smother the tempeh in the BBQ sauce. Cook for another 1-3 minutes, or until the edges begin to blacken. Flip a few more times during this cooking process. Flip the onions a few times as well – trying not to get too much BBQ sauce on them. Tip: If the tempeh gets too dry in the pan add a teaspoon or two of water.
  3. Sprinkle some fresh black pepper over top the onions and turn off stove heat. Set pan aside.
  4. In your serving bowl, add the leafy greens. Tip: If you want more flavor, toss your greens in oil + vinegar or lemon juice before plating. But the bowl as is has a ton of flavor for those greens. Then top with the warm skillet tempeh, onions, sprouts, citrus, avocado and sweet potato.
  5. For the dressing: Whisk the ingredients together (vegan mayo, lemon, maple, black pepper) and drizzle over top the bowl. Serve! Tip: For a thicker, richer dressing, use less lemon juice. You can also add cayenne or another spice like chipotle or smoked paprika to accent the dressing. Enjoy!
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HappyHealthyLife

I hope in these next few days I can prepare you for BBQing while being vegan. Over the next few days it is all we will talk about! Thanks for stopping by!

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Two Vegan Dinner Recipes

Today we are going to look at two great vegan dinner recipes. These are both super healthy, they taste great, and they are also gluten-free. Let me know in the comments when you try one out, and also tell me if you made any changes to them. Enjoy!

Kale, Black Bean and Avocado Burrito Bowl

This is a perfect mix of healthy food to make a vegan rendition of the Chipotle Burrito Bowl. Add any topping you want onto this, even chicken, steak, or fish if you are not currently vegan. I hop you enjoy it!

More At Cookie+Kate

INGREDIENTS: (4 Servings)

Brown rice

  • 1 cup brown rice, rinsed (short grain/arborio or long grain/basmati recommended)
  • ¼ teaspoon salt

Lime marinated kale

  • 1 bunch curly kale, ribs removed and chopped into small, bite-sized pieces
  • ¼ cup lime juice
  • 2 tablespoons olive oil
  • ½ jalapeño, seeded and finely chopped
  • ½ teaspoon cumin
  • ¼ teaspoon salt

Avocado salsa verde

Seasoned black beans

  • 2 cans black beans, rinsed and drained (or 4 cups cooked black beans)
  • 1 shallot, finely chopped (or ⅓ cup chopped red onion)
  • 3 cloves garlic, pressed or minced
  • ¼ teaspoon chili powder
  • ¼ teaspoon cayenne pepper (optional)

Garnish

  • cherry tomatoes, sliced into thin rounds
  • hot sauce (optional)

DIRECTIONS:

  1. Cook the rice: bring a big pot of water to a boil, dump in rinsed brown rice and boil, uncovered, for 30 minutes. Turn off the heat, drain the rice and return it to the pot. Cover and let the rice steam in the pot for 10 minutes, then fluff the rice with a fork and season with ¼ teaspoon salt, or more to taste.
  2. Make the kale salad: whisk together the lime juice, olive oil, chopped jalapeño, cumin and salt. Toss the chopped kale with the lime marinade in a mixing bowl.
  3. Make the avocado salsa verde: in a food processor or blender, combine the avocado chunks, salsa verde, cilantro and lime juice and blend well.
  4. Warm the beans: in a sauce pan, warm 1 tablespoon olive oil over medium-low heat. Sauté the shallot and garlic until fragrant, then add the beans, chili powder and cayenne pepper. Cook until the beans are warmed through and softened, stirring often, about 5 to 7 minutes. If the beans seem dry at any point, mix in a little splash of water.
  5. To serve, spoon rice, beans, and kale salad into a bowl along with a couple spoonfuls of avocado salsa verde. Garnish with chopped cherry tomatoes.
Cookie+Kate

Curried Coconut Quinoa and Greens with Roasted Cauliflower 

Chopped spinach or chard would work great in this recipe. If you’d like to try kale, remove the ribs first. To soften the chopped kale, you might want to sauté it in a little coconut oil or massage it first, like you would for a raw kale salad. For added protein, mix in some cooked chickpeas or pre-steamed lentils. For what it’s worth, this dish is very filling as is.

More From Cookie+Kate

INGREDIENTS: (4 Servings)

Roasted Cauliflower

  • 1 head cauliflower, cut into bite-sized florets
  • 2 tablespoons melted coconut oil or olive oil
  • ¼ teaspoon cayenne pepper
  • Sea salt

Curried coconut quinoa with greens

  • 2 teaspoons melted coconut oil or olive oil
  • 1 medium yellow onion, chopped
  • 1 teaspoon ground ginger
  • 1 teaspoon ground turmeric
  • ½ teaspoon curry powder of choice (optional)
  • ½ teaspoon ground cardamom
  • 1 can (14 ounces) light coconut milk
  • ½ cup water
  • 1 cup quinoa, rinsed well in a fine mesh colander
  • ⅓ cup raisins
  • 1 teaspoon sea salt
  • 1 tablespoon apple cider vinegar
  • 4 cups baby arugula or chopped chard, spinach, maybe even kale*
  • Optional garnishes: 2 green onions, chopped, and a sprinkle of red pepper flakes

DIRECTIONS:

  1. Roast the cauliflower: Preheat oven to 425 degrees Fahrenheit. Toss the cauliflower florets with coconut oil, cayenne pepper and a light sprinkle of sea salt. Roast for 25 to 30 minutes on the middle rack, turning halfway, until the cauliflower is tender and golden on the edges.
  2. Cook the quinoa: In a large pot with a lid, warm the coconut oil over medium heat. Add the onion and cook until it is turning translucent, stirring often, about 5 minutes. Add the ginger, turmeric, curry powder and cardamom and stir until fragrant, about 30 seconds. Pour in the coconut milk, water, rinsed quinoa and raisins. Bring the mixture to a boil, then cover and reduce heat to a simmer. Cook for 15 minutes, then remove the pot from heat and let it rest for 5 minutes.
  3. Fluff the quinoa with a fork. Stir in the salt, vinegar and greens (if you intend to eat this dish as leftovers, I recommend storing leafy greens separate from the quinoa, as the greens don’t reheat well). Divide the quinoa into bowls and top with roasted cauliflower. Garnish with green onions and red pepper flakes if you’d like.
Cookie+Kate

I hope you guys enjoy both of these recipes. Remember, tell me any extra seasonings or toppings that you added on! Also, let me know if you would like to see any specific recipes in the future. Thanks for stopping by!


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Healthy Salsa and Salsa Verde

Salsa

Healthy salsa… can you imagine it? Instead of munching on celery and broccoli to get your daily vegetable needs you can eat salsa (funny thing is, this salsa is not only a great dip for chips, but also for other vegetables!) This is vegan and gluten-free, tastes amazing, and best of all it is easy to make at home. I hope you try it out!

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More At TheSpruce

INGREDIENTS: (6 Servings)

  • 2 cups tomatoes, chopped small
  • 1 to 2 garlic cloves, pressed or minced
  • 1/4 teaspoon sea salt, or to taste
  • Juice of half a lime
  • 2 tablespoons minced fresh cilantro
  • 1 tablespoon minced red onion
  • 1/2 teaspoon ground cumin (optional)
  • 1/2 teaspoon chili powder (optional)
  • 1/4 teaspoon cayenne pepper (optional)
  • 1 teaspoon minced jalapeño pepper or other chili pepper (optional)

DIRECTIONS:

  1. In a large bowl, combine the chopped tomatoes, minced garlic, sea salt and lime. Next add in whatever optional ingredients you are choosing to add in: ground cumin, chili powder, cayenne pepper and minced jalapeno pepper or other chili pepper. 
  2. Mix gently to combine well, then chill until ready to serve.
  3. If you can prepare this fresh homemade raw salsa in advance, all the better, to allow the flavors to fully develop. Chill for at least an hour, if you can, and add a bit more fresh chopped cilantro on top just before serving. Enjoy your simple and easy homemade raw salsa!
TheSpruce

This salsa is a blank plate from the first few ingredients. If you like it a little hotter you can add in more peppers to your taste, and if you like some sweetness you could add in some sugar and bell peppers. Try it out and tell me how it is!


Salsa Verde

This flavorful green salsa is one of the best I have ever had. It has a little spice, but not enough to ruin your palate. It is great for in tacos and burritos, or just for dip. I hope you try it out!

More From VegetarianTimes

INGREDIENTS: (6 Servings)

  • 4 tomatillos, chopped (or 1 cup canned)
  • 1 large green bell pepper or poblano chile, roughly chopped
  • 1 large bunch fresh cilantro, leaves only
  • 1 medium onion, chopped
  • 3 cloves garlic
  • 3 tsp. organic sugar or agave nectar
  • 1 1/4 tsp. canola oil
  • 1 tsp. pepper
  • 1/2 tsp. salt

DIRECTIONS:

Purée all ingredients in food processor 1 minute, or until smooth. Pour salsa bowl, and let cool for an hour in refrigerator.

VegetarianTimes

This recipe is very simple and quick to do. I hope you try it next time you make food from Latin American. I know you will enjoy it! Also, let me know how you make your salsa. Do you add in any ingredients I don’t have listed? Thanks for stopping by!


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Vegan Buff Smoothie Bowl

More From OhSheGlows

This smoothie bowl (yes that is a thing) is a perfect combination of tropical and woodsy flavors that makes this dish great. It is an odd recipe, but the final product tastes amazing. This vegan, gluten-free meal that is full of proteins and good fats is perfect for breakfast. Try it out next time you can!

INGREDIENTS: (1 Serving)

  • 1 to 1 1/4 cups almond milk, as needed
  • 1/4 cup packed avocado
  • 1 large frozen banana, broken into chunks
  • 1 tablespoon chia seeds
  • 1 heaping tablespoon hemp hearts
  • 1 scoop (1/4 cup) unflavored protein powder (optional)
  • 2 teaspoons almond butter
  • 1 to 2 pitted Medjool dates, to taste
  • 1/2 teaspoon cinnamon, or to taste
  • 1/4 teaspoon pure vanilla extract
  • 2 ice cubes, or as desired

DIRECTIONS:

  1. Add 1 cup of almond milk into a high-speed blender, followed by the rest of the ingredients. Blend until smooth. If necessary, add more milk to get the blender going.
  2. Pour into a bowl, and add your desired toppings. Serve immediately and enjoy with a spoon!

Toppings:

  • The Perfect Granola, Grain-Free Pumpkin Spice Granola Clusters, or granola of choice
  • Fresh fruit (sliced banana, berries, etc.)
  • Cinnamon
  • Hemp hearts and/or toasted sliced almonds
  • Shredded coconut
  • Any topping works well on this, so pick and choose what you really like
OhSheGlows

This recipe is pretty much a blank plate before you add toppings, so you can really use anything. Try out different kinds let me know in the comments which was your favorite! Also, I am going to start to do one recipe/guide every single day instead of one combination of five recipes once a week. I hope you guys like it. Thanks for stopping by and don’t forget to like!


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8 Great Vegan Bean and Legume Recipes

Beans and legumes are some of the healthiest foods out there. First, they are all vegan, which is great. Beans also carry a lot of protein with not very many calories, so when you are working out but also trying to slim down these are great to have in every meal. Last, beans have a great amount of fiber and good carbs. If you need a gluten-free food that has a lot of fiber look no further! For all of these reasons, I decided to put together a pretty big list of great bean and legume recipes, just for you! FYI: All of these recipes are vegan, and can be made to be gluten-free. 

 

1) Chilaquiles Casserole

More from EatingWell

This version of enchilada-style chilaquiles casserole is packed with nutritious beans and vegetables. It can vary in heat level so find one that suits your taste. If you want to eliminate the heat altogether, try a green enchilada sauce (which is often milder than red) or substitute two 8-ounce cans of plain tomato sauce.

INGREDIENTS: (10 Servings)

  • 1 tablespoon canola oil
  • 1 medium onion, diced
  • 1 medium zucchini, grated
  • 1 19-ounce can black beans, rinsed
  • 1 14-ounce can diced tomatoes, drained
  • 1½ cups corn, frozen (thawed) or fresh
  • 1 teaspoon ground cumin
  • ½ teaspoon salt
  • 12 corn tortillas, quartered
  • 1 19-ounce can mild red or green enchilada sauce

DIRECTIONS:

  1. Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
  3. Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce. Repeat with one more layer of tortillas, vegetables and sauce. Cover with foil.
  4. Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.
  5. Serve and enjoy!
EatingWell

2) Skillet Gnocchi with Chard & White Beans

More from EatingWell

In this one-skillet dinner we toss dark leafy greens, diced tomatoes and white beans with gnocchi and top it all with gooey vegan mozzarella. Serve with a mixed green salad with vinaigrette.

INGREDIENTS: (6 Servings)

  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
  • 1 16-ounce package shelf-stable gnocchi, (make gluten-free if needed)
  • 1 medium yellow onion, thinly sliced
  • 4 cloves garlic, minced
  • ½ cup water
  • 6 cups chopped chard leaves, (about 1 small bunch) or spinach
  • 1 15-ounce can diced tomatoes with Italian seasonings
  • 1 15-ounce can white beans, rinsed
  • ¼ teaspoon freshly ground pepper
  • ½ cup shredded vegan mozzarella cheese

    DIRECTIONS:

  1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.
  2. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes.
  3. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes.
  4. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes.
  5. Stir in tomatoes, beans and pepper and bring to a simmer.
  6. Stir in the gnocchi and sprinkle with vegan mozzarella. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes. 
  7. Serve and enjoy!
EatingWell

3) Zesty Wheat Berry-Black Bean Chili

More From EatingWell

This amazing chili offers a mix of wheat berries, beans, peppers and onion. Feel free to add an additional chipotle pepper to crank up the heat in this one-pot meal. Cooked wheat berries will keep for up to 1 month in your freezer and there’s no need to thaw them; just stir them directly into the chili. Remove wheat berries to make gluten-free, or use buckwheat as a substitute.

INGREDIENTS: (6 Servings)

  • 2 tablespoons extra-virgin olive oil
  • 1 large yellow onion, chopped
  • 1 large yellow bell pepper,chopped
  • 5 cloves garlic, minced
  • 2 teaspoons chili powder
  • 1½ teaspoons ground cumin
  • 1 teaspoon dried oregano
  • ½ teaspoon salt
  • ½ teaspoon freshly ground pepper
  • 2 15-ounce cans black beans, rinsed
  • 2 14-ounce cans no-salt-added diced tomatoes, undrained
  • 1-2 canned chipotle peppers in adobo sauce, minced
  • 2 cups vegetable broth
  • 2 teaspoons light brown sugar
  • 2 cups Cooked Wheat Berries, (buckwheat for gluten-free substitute)
  • Juice of 1 lime
  • 1 avocado, diced
  • ½ cup chopped fresh cilantro

DIRECTIONS:

  1. Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes.
  2. Add beans, tomatoes, chipotle to taste, broth and brown sugar.
  3. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.
  4. Stir in cooked wheat berries and heat through, about 5 minutes more. (If using frozen wheat berries, cook until thoroughly heated.)
  5. Remove from the heat. Stir in lime juice.
  6. Garnish each bowl with avocado and cilantro. Enjoy!
EatingWell

4) Black Bean Croquettes with Fresh Salsa

More From EatingWell

Staples like canned black beans and frozen corn transform into spicy croquettes in mere minutes. Serve with warm corn tortillas, coleslaw and lime wedges to enrich the flavor. This si great for any cookout, potluck, or dinner party. It is sure to turn some heads!

INGREDIENTS: (4 Servings)

  • 2 15-ounce cans black beans, rinsed
  • 1 teaspoon ground cumin
  • 1 cup frozen corn kernels, thawed
  • ¼ cup plus ⅓ cup plain dry breadcrumbs, divided (buckwheat, oats, and other grains are great substitutes for gluten-free)
  • 2 cups finely chopped tomatoes
  • 2 scallions, sliced
  • ¼ cup chopped fresh cilantro
  • 1 teaspoon chili powder, hot if desired, divided
  • ¼ teaspoon salt
  • 1 tablespoon extra-virgin olive oil
  • 1 avocado, diced

DIRECTIONS:

  1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.
  2. Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and ¼ cup breadcrumbs (or substitute). Combine tomatoes, scallions, cilantro, ½ teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
  3. Mix the remaining ⅓ cup breadcrumbs (or substitute), oil and the remaining ½ teaspoon chili powder in a small bowl until the breadcrumbs (substitute) are coated with oil. Divide the bean mixture into 8 scant ½-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
  4. Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.
  5. Serve and enjoy!
EatingWell

5) Slow-Cooked Black Bean Mushroom Chili

More From EatingWell

This dish is a great mix of black beans, earthy mushrooms and tangy tomatillos combined with a variety of spices and smoky chipotles to create a fantastic full-flavored chili. It can simmer in the slow cooker all day, which makes it perfect for a healthy dinner at a rushed end of the day. 

INGREDIENTS: (10 Servings)

  • 1 pound dried black beans, (2½ cups), rinsed
  • 1 tablespoon extra-virgin olive oil
  • ¼ cup mustard seeds
  • 2 tablespoons chili powder
  • 1½ teaspoons cumin seeds, or ground cumin
  • ½ teaspoon cardamom seeds, or ground cardamom
  • 2 medium onions, coarsely chopped
  • 1 pound mushrooms, sliced
  • 8 ounces tomatillos, (see Ingredient Note), husked, rinsed and coarsely chopped
  • ¼ cup water
  • 5½ cups mushroom broth, or vegetable broth
  • 1 6-ounce can tomato paste
  • 1-2 tablespoons minced canned chipotle peppers in adobo sauce
  • 1¼ cups grated vegan Monterey Jack, or vegan pepper Jack cheese
  • ½ cup soy yogurt (if you are not vegan you can use reduced-fat sour cream) 
  • ½ cup chopped fresh cilantro
  • 2 limes, cut into wedges

DIRECTIONS:

  1. Soak beans overnight in 2 quarts water. (Alternatively, place beans and 2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from heat and let stand for 1 hour.) Drain the beans, discarding soaking liquid.
  2. Combine oil, mustard seeds, chili powder, cumin and cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, mushrooms, tomatillos and water. Cover and cook, stirring occasionally, until the vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth, tomato paste and chipotles; mix well.
  3. Place the beans in a 5- to 6-quart slow cooker. Pour the hot vegetable mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy, 5 to 8 hours.
  4. Garnish each serving with cheese, a dollop of soy yogurt or sour cream (optional) and a sprinkling of cilantro. Serve with lime wedges. Enjoy!
EatingWell

6) Black Beans and Rice

More From EatingWell

Simple, sweet, and very nutritious. This recipe is great for a lunch, a side at dinner, or you could even add in some proteins to make it a full meal. There are quite a few ingredients in this but it acts as a great base to build on for any meal. I hope you enjoy!

INGREDIENTS: (6 Servings)

  • kosher salt
  • 2 1/2 tablespoons olive oil
  • cups long-grain rice
  • medium onion, chopped (1 cup)
  • large green or red pepper, chopped (1 1/2 cups)
  • medium cloves garlic, finely chopped (1 tablespoon)
  • Two 15-ounce cans black beans, undrained
  • cup vegetable or chicken broth
  • tablespoons red wine vinegar
  • bay leaves
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon ground cumin
  • 1/2 cup sliced scallions (optional)

DIRECTIONS:

  1. In a medium saucepan, combine 4 cups of water with 1 teaspoon salt and 1½ teaspoons of the oil. Bring to a boil.
  2. Stir in the rice, cover, and reduce heat to low. Cook for 20 minutes or until the rice is tender.
  3. Meanwhile, in a saucepan, heat the remaining 2 tablespoons oil over medium heat. Sauté the onion, green pepper, and garlic until softened, about 5 minutes.
  4. Add the beans, broth, vinegar, bay leaves, black pepper, cumin, and 1 teaspoon salt. Cover and bring to a boil.
  5. Reduce heat to low and let simmer for 10 minutes. Remove the bay leaves.
  6. Spoon the beans over the rice and sprinkle with the scallions (if desired). Serve warm.
EatingWell

More From CookieAndKate

This dish is packed full of many flavors. Start off with the base of chick peas and pepitas, then layer it up with herbs and carrots and eventually topping it off with fraîche. It is extremely healthy, and will definitely turn some heads. Make it gluten-free by substituting brown rice and/or wild rice for the farro, adjusting the cooking method/time accordingly. Make it vegan by making a lemony tahini sauce with parsley instead of the herbed crème fraîche. Mix together ⅓ cup tahini, 1 tablespoon chopped parsley and 1 tablespoon lemon juice, then thin it out with water as necessary. Season to taste with salt and additional lemon juice. I hope you enjoy it!

INGREDIENTS: (6 Servings)

  • 1 cup dried farro, rinsed
  • 1 teaspoon olive oil
  • 1 teaspoon lemon juice
  • 1 clove garlic, pressed or minced
  • ½ teaspoon salt
  • 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas
  • 1 pound slender heirloom carrots, scrubbed clean and patted dry (I didn’t peel mine)
  • 1 tablespoon olive oil
  • ¼ teaspoon ground cumin
  • Salt and pepper
  • 3 tablespoons pepitas (green pumpkin seeds)
  • ½ teaspoon olive oil
  • Pinch of cumin
  • Pinch of chili powder
  • Pinch of salt
  • ⅓ cup Vermont Creamery creme fraîche
  • 1 tablespoon chopped fresh parsley
  • 2 teaspoons water
  • Salt and pepper, to taste
  • 1 more tablespoon chopped fresh parsley

DIRECTIONS:

  1. Cook the farro– In a medium saucepan, combine the rinsed farro with at least three cups water (enough water to cover the farro by a couple of inches). Bring the water to a boil, then reduce heat to a gentle simmer. Cook, stirring occasionally, until the farro is tender to the bite but still pleasantly chewy (pearled farro will take around 15 minutes; unprocessed farro will take 25 to 40 minutes). Drain off the excess water and return the farro to the pot. Add 1 teaspoon olive oil, the lemon juice, garlic and ½ teaspoon salt. Mix well, then add the chickpeas and stir to combine. Set aside, covered, until you’re ready to assemble.
  2. Roast the carrots– Preheat the oven to 425 degrees Fahrenheit. Line a large, rimmed baking sheet with parchment paper and add the carrots. Drizzle them with 1 tablespoon olive oil and sprinkle with cumin, salt and pepper. Use your fingers to make sure the carrots are lightly and evenly coated in oil and spices. Roast for 20 to 35 minutes, until the carrots are easily pierced by a fork near the top of their stems. Roasting time will depend entirely on the size of your carrots. I removed some of the more slender carrots at 20 minutes and checked them at 5 minute intervals thereafter, removing the carrots as they were done.
  3. Toast the pepitas– In a small skillet over medium heat, warm ½ teaspoon olive oil until shimmering. Add the pepitas and generous pinches of cumin, chili powder and salt. Cook, stirring frequently, until the pepitas are turning golden on the edges and starting to make little popping noises. Remove from heat to cool.
  4. Herbed crème fraîche– Combine the crème fraîche, 1 tablespoon chopped parsley, water, and a few dashes of salt and pepper in a small bowl. Stir to combine and set aside.
  5. Assemble– Pour the farro and chickpea mixture onto a large serving platter. Arrange the carrots in a single layer over the mixture. Drizzle herbed crème fraîche generously over the carrots, then sprinkle them with pepitas and one tablespoon chopped fresh parsley. Serve immediately or let the dish cool to room temperature. Enjoy!
CookieAndKate

8) Homemade Vegan Chili

More From CookieAndKate

This meal is a perfect combination of flavor that will leave anyone (not just vegans) speechless. The ingredients in this chili are super basic, but the flavor is the exact opposite. Simple ingredients can taste great when they start off with aromatic vegetables like onion, carrot, celery and garlic. Also, this meal can be turned gluten-free with one change of ingredients.

INGREDIENTS: (4-6 Servings)

  • 2 tablespoons olive oil
  • 1 medium red onion, chopped
  • 1 large red bell pepper, chopped
  • 2 medium carrots, chopped
  • 2 ribs celery, chopped
  • ½ teaspoon salt, divided
  • 4 cloves garlic, pressed or minced
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 ½ teaspoons smoked paprika
  • 1 teaspoon dried oregano
  • 1 large can (28 ounces) or 2 small cans (15 ounces each) diced tomatoes*, with their juices
  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 1 can (15 ounces) pinto beans, rinsed and drained
  • 2 cups vegetable broth or water
  • 1 bay leaf
  • 2 tablespoons chopped fresh cilantro, plus more for garnishing
  • 1 to 2 teaspoons sherry vinegar or red wine vinegar or lime juice, to taste
  • Garnishes: chopped cilantro, sliced avocado, tortilla chips, sour cream or crème fraîche, grated cheddar cheese, etc.

DIRECTIONS:

  1. In a large Dutch oven or heavy-bottomed pot over medium heat, warm the olive oil until shimmering. Add the chopped onion, bell pepper, carrot, celery and ¼ teaspoon salt. Stir to combine and then cook, stirring occasionally, until the vegetables are tender and the onion is translucent, about 7 to 10 minutes.
  2. Add the garlic, chili powder, cumin, smoked paprika (go easy on the paprika if you’re sensitive to spice) and oregano. Cook until fragrant while stirring constantly, about 1 minute.
  3. Add the diced tomatoes and their juices, the drained black beans and pinto beans, vegetable broth and bay leaf. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for 30 minutes. Remove the chili from heat.
  4. For the best texture and flavor, transfer 1 ½ cups of the chili to a blender and blend until smooth, then pour the blended mixture back into the pot. (Or, you can blend the chili briefly with an immersion blender, or mash the chili with a potato masher until it reaches a thicker, more chili-like consistency.)
  5. Add the chopped cilantro, stir to blend, and then mix in the vinegar, to taste. Add salt to taste, too—I added ¼ teaspoon more at this point. Divide the mixture into individual bowls and serve with garnishes of your choice. This chili will keep well in the refrigerator for about 4 days. Enjoy! 
CookieAndKate

I hope you enjoy these bean recipes! Please let me know in the comments below which ones you tried and how they turned out. Also, give me some suggestions of what to write about next. Do you want to see more recipes, or would you like to see more guides for diets? Please share this with a friend if you enjoyed it, and thank you for reading!

 

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Three Great Soups For Kids

Looking back on last week with all the focus on soup, we noticed most of the soups mentioned were bursting with very powerful and foreign flavors. For adults this can be very exiting and intriguing, but for kids this might be a little off putting. Here is our choice of three great soups for kids that are still powerful and bursting with flavor, but not as foreign. We hope you enjoy!

Honeyed Carrot Soup

More At BBCGoodFood

 This recipe is a sweet and very healthy. It has the natural taste of carrots which go along with any sandwich, but is also perfect alone. I hope you enjoy!

INGREDIENTS: (6 Servings)

  • 2 tbsp butter 
  • 2 small leeks, sliced
  • 1½ cup carrots, roughly chopped
  • 2 tsp clear honey 
  • small pinch dried chili flakes (optional)
  • 1 bay leaf
  • 2½ l vegetable stock
  • soured cream or yogurt, to serve

DIRECTIONS:

  1. Melt the butter in a large saucepan over a medium heat.
  2. Add the leeks to the pan, then cook for 3 mins until starting to soften.
  3. Add the carrots, honey, chili (if using) and bay leaf, then cook for 2 mins.
  4. Pour in the stock, bring to the boil, then simmer for 30 mins.
  5. Blend the soup in batches, return to a clean pan, then season to taste.
  6. To serve, bring back to a simmer, then ladle into mugs. Add a swirl of soured cream or yogurt and serve with bread of your choice.
BBCGoodFood

 

Pasta Soup

More At BBCGoodFood

This soup is great as a dinner. Including pasta, veggies, and bread, it is sure to fill you up. You can add any extra veggie and just cut them up small and around the same size so it all cooks at the same rate. You can also add a good bit of pesto on the top of each bowl and then baked baguettes cooked for dipping. I hope you try it out!

INGREDIENTS: (4 Servings)

  • 1 tbsp olive oil 
  • 2 carrots, chopped
  • 1 large onion, finely chopped
  • 1l vegetable stock
  • 2½ cups can chopped tomato
  • 1½ cups frozen mixed pea and beans
  • 1½ cups pack fresh filled tortellini 
  • handful of basil leaves (optional)
  • grated parmesan (or vegan alternative), to serve

DIRECTIONS:

  1. Heat oil in a pan. Fry the carrots and onion for 5 mins until starting to soften.
  2. Add the stock and tomatoes, then simmer for 10 mins.
  3. Add the peas and beans with 5 mins to go.
  4. Once veg is tender, stir in the pasta. Return to the boil and simmer for 2 mins until the pasta is just cooked.
  5. Stir in the basil, if using. Season, then serve in bowls topped with a sprinkling of parmesan and slices of garlic bread.
BBCGoodFood

 

Simple Noodle Soup

More At BBCGoodFood

This list would not be complete without this special soup. Here is our Simple Noodle Soup.

INGREDIENTS: (2 Servings)

  • 17oz low salt vegetable stock (from a cube is fine)
  • small piece fresh root ginger, grated
  • 1 garlic clove, grated
  • 2 tsp soy sauce and 2 tsp sugar
  • 1/2 cup leftover cooked chicken, shredded
  • handful mixed vegetables (try beansprouts, sweetcorn, sliced carrot and mangetout)
  • 1 cup pack straight-to-wok noodles (or use 85g/3oz dried, cooked according to pack instructions)
  • 2 spring onions, sliced, to serve
  • juice 1 lime

DIRECTIONS:

  1. Put stock, ginger, garlic, soy sauce and sugar in a saucepan, then heat. Simmer for 5 mins.
  2. Take off the heat, pour into a microwave-safe bowl, then cool.
  3. Throw in chicken and veg, cover, then chill for up to a day.
  4. When ready to eat, remove from fridge, then add the cooked noodles.
  5. Microwave on High for 2 mins, stir, then cook for 1 min more or until piping hot.
  6. Divide between two bowls or mugs, sprinkle with spring onions and add the lime juice.

 

 

BBCGoodFood

 

I hope this helped out a little with cooking for smaller kids! Remember, to really spark up that flavor use fresh veggies! For more tips you can check out our post all about fixing a bad soup! Enjoy!

 

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Five Best Summer Soup Recipes

Following my article from last week which is all about how to make your soup taste better (if you haven’t read that click here then come back to this post), we are now going to look at some great summer soups. I hope you try these out because they are very good!

Creamy Tomato and Orange Soup

From A Wandering Foodie

This soup is great both warm and cold. The coldness of the soup makes it both creamy but also feel very light. Also, unlike gazpacho, this soup is clean. It doesn’t have a lot of oil and is gluten-free. The creamy texture comes from the oven-roasted tomatoes and the carrots and the orange juice gives it a nice fresh zesty taste. I hope you enjoy!

INGREDIENTS: (4-6 Servings)

  • 1 Kg of fresh tomatoes, halved
  • 2-3 garlic cloves, finely chopped
  • 4 Tbsp of olive oil
  • 2 leeks, chopped
  • 2 carrots, grated and chopped
  • 2 celery stems, chopped
  • 1/4 tsp of cumin
  • 1l of vegetable stock
  • 120 ml of freshly squeezed orange juice
  • Orange zest and seed mix to sprinkle on the soup (optional)

DIRECTIONS:

  1. Pre-heat oven to 350°F.
  2. Put tomatoes halves on a baking tray, drizzle with 2 Tbsp of olive oil, sea salt, pepper and garlic. Bake in oven for 40 minutes.
  3. Add the remaining olive oil to a saucepan. Over medium heat, sauté the carrots, leeks, celery and cumin. After a couple of minutes add the vegetable stock then cover the saucepan with a lid. Cook for 20 minutes or until the carrots are tender.
  4. Add the cooked tomatoes and the orange juice to the saucepan and bring to a boil for a minute.
  5. Remove from heat and let the soup cool a bit before putting in a blender.
  6. Can be served with orange zest or a mix of seeds. (Top with pumpkin seeds to add more crunch.)
A Wandering Foodie

 

Tomato Mint Gazpacho

More From

YummyBeetThis soup is a perfect combination of ingredients to electrify your senses. The rich tomatoes and powerful mint, topped off with a cool avocado and tangy chive make this dish very impressive. I hope you try this one out, and tell me your experience with it in the comments below!

INGREDIENTS: (4-6 Servings)

  • 2 pounds plum or roma tomatoes, halved
  • 3 Persian (baby) cucumbers, diced, 
  • ½ cup chopped fresh mint
  • 2 tablespoons diced fresh chives, (get more for a garnish)
  • 2 tablespoons extra-virgin olive oil, (more for a garnish)
  • 1 tablespoon sherry vinegar or red wine vinegar
  • ½ teaspoon salt, 
  • Ground black pepper, to taste

DIRECTIONS:

  1. In a blender, blend tomatoes until roughly pureed, leaving a little texture (no big pieces).
  2. Add to a large mixing bowl or pot along with remaining ingredients, reserving a bit of cucumber for garnish. Try to use a glass or ceramic bowl.
  3. Cover and chill for at least 4 hours, or overnight if you have time.
  4. Taste and season with more salt if needed. Ladle into bowls and garnish with additional diced cucumber, chives, and a little olive oil. Serve chilled.
YummyBeet

 

Spinach and Yogurt Soup

More From All Recipes

This soup is great for a weekend picnic to go along with a good sandwich and some chips. Try this one out cold! 

INGREDIENTS: (4 Servings)

DIRECTIONS:

  1. Melt butter in a large saucepan over medium heat. Add the onion, and cook until tender, stirring occasionally.
  2. Stir in the flour, salt, tarragon, nutmeg and cayenne, and heat until fragrant.
  3. Stir in spinach (undrained) and chicken broth. Bring to a boil, then reduce heat to low, and simmer for about 15 minutes.
  4. Remove the soup from the heat, and puree in a food processor or blender in batches.
  5. Return to the saucepan, and whisk in yogurt. Heat through, but do not boil.
  6. Taste and adjust seasonings if necessary. Ladle into bowls, and float a lemon slice on top of each serving.
All Recipes

 

Pea and Mint Soup

 

More From BBCGoodFood

 

This soup is quick, easy, filling and very delicious. It can be both warm and cold, choose which way you want based on season. Enjoy!

INGREDIENTS: (4 Servings)

  • 450 g bag frozen peas
  • 800 ml hot water (straight from the pot)
  • 1 tbsp vegetable bouillon powder
  • Small handful of chopped fresh mint, to serve
  • Cream, to serve

DIRECTIONS:

  1. Tip the frozen peas into a blender and pour over the hot water from a kettle. Leave the peas to defrost, then reserve 1 tbsp peas.
  2. Add a handful mint and the vegetable bouillon powder to the rest. Blitz until smooth, then chill.
  3. Serve with cream and scattered with some chopped mint, the reserved peas, and pepper to taste.
BBCGoodFood

 

Cool Cantaloupe Soup

More From

CountryLivingSaving the best for last, this refreshing cantaloupe soup is a cool menu change. Instead of using soup plates, try a mix of pilsner glasses and champagne flutes. This is great for a warm summer day.

INGREDIENTS: (4 Servings)

Soup

  • 1 cantaloupe
  • 2 tbsp. fresh lemon juice
  • ¼ tsp. fresh lemon zest
  • 2 tbsp. mint leaves
  • Pinch of salt

Cream

  • 1 cup heavy cream
  • 2 tbsp. superfine sugar
  • ½ cup basil leaves
  • ¾ cup Champagne (optional)

DIRECTIONS:

Soup

  1. Place the cantaloupe, lemon juice, and zest in a food processor fitted with a metal blade and pulse until roughly chopped.
  2. Add the mint leaves and salt and pulse to combine.
  3. Transfer to a large bowl, cover, and chill for at least 30 minutes.

Basil Cream

  1. Place the cream and sugar in the bowl of a food processor fitted with a metal blade and process until slightly thickened.
  2. Add the basil and process until thick — about 20 seconds — and set aside.
  3. Add the champagne to the soup right before serving. Divide evenly among four bowls (or pilsner glasses/champagne flutes) and top with the cream.
CountryLiving

I hope you found some recipes that you wanted to try. These are all great for a hot summer day, but you can make them anytime of year. Tell me your experience with these recipes and any changes you would make in the comments below. Enjoy!

 

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