This protein-packed avocado toast recipe is a wholesome and flavorful way to start your day or fuel your body between meals. It combines functional ingredients like green lentils, guacamole, and hemp hearts for a plant-based meal rich in protein, healthy fats, and fiber. Not only is it quick and easy to prepare, but it’s also loaded with health benefits to keep you energized and satisfied.
Why You’ll Love This Avocado Toast Recipe
High Protein and Nutrient-Dense: With over 20 grams of plant-based protein, this toast is a powerhouse of nutrition, making it perfect for breakfast, a snack, or a light meal.
Functional Ingredients for Optimal Health: From sprouted green lentils for gut health to hemp hearts packed with omega-3 fatty acids plus 10 grams of plant protein, every bite nutrient-dense and tasty.
Quick and Easy: Ready in under 10 minutes, this recipe is perfect for busy mornings or when you need a quick, healthy boost.
Ingredients For This Avocado Toast Recipe
1 slice sourdough bread (made with only 3 ingredients)
1/4 cup cooked green lentils (sprouted for added benefits)
Toast the Bread Toast your sourdough bread slice until it’s golden and crisp.
Step 2
Layer the Ingredients
Spread the guacamole evenly on the toasted bread.
Top with cooked green lentils for a protein boost.
Add a generous handful of spring mix lettuce for freshness and fiber.
Sprinkle hemp hearts over the top for a nutty flavor and added nutrients.
Step 3
Finish with a Spicy Kick Drizzle sriracha sauce on top for a zesty, spicy finish. Adjust the amount to suit your heat preference.
Serve and Enjoy!
Functional Ingredients with Health Benefits
Green Lentils
Rich in Protein and Fiber: With approximately 11 grams of protein and 8 grams of fiber per half-cup, green lentils help support muscle repair and aid digestion.
Improved Digestibility: Sprouted lentils are easier to digest and cook faster, making them a great prep-ahead ingredient.
Hemp Hearts
Packed with Omega-3 and Omega-6 Fatty Acids: These essential fatty acids promote heart health and reduce inflammation.
High in Protein: With 10 grams of protein per 3 tablespoons, hemp hearts are a complete plant-based protein.
Guacamole
Healthy Fats for Satiety: Avocados are rich in monounsaturated fats that help you feel full and satisfied.
Loaded with Vitamins and Minerals: They provide potassium, vitamin K, and vitamin E for overall health.
Spring Mix Lettuce
High in Antioxidants: The mix of greens offers vitamins A and C to support immunity.
Low-Calorie Nutrient Boost: A cup of greens adds texture and nutrients without extra calories.
Sriracha Sauce
Metabolism Boost: The capsaicin in chili peppers can help boost metabolism.
Flavor Enhancer: A little goes a long way in adding a spicy, bold flavor.
Why This Recipe Works for Meal Prep
Cook Once, Use Often: Prepare a pot of green lentils at the start of the week and store them in the refrigerator. They’re incredibly versatile and can be used in salads, grain bowls, soups, or as a topping for dishes like this toast.
Quick and Customizable: Assemble this toast in minutes and switch up the toppings for variety throughout the week.
Take the Next Step Toward Your Health Goals
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Avocado Toast
Julie Pace, RDN
This Protein-Packed Vegan Avocado Toast is a deliciously nutritious option for any meal. Made with toasted sourdough bread, creamy guacamole, cooked green lentils, fresh spring mix lettuce, and a sprinkle of hemp hearts, it’s a simple, flavorful way to fuel your day. Drizzled with sriracha sauce for a spicy kick, this toast boasts over 20 grams of plant-based protein, healthy fats, and fiber. Perfect for busy mornings.
Kimchi Fried Rice (Kimchi Bokkeumbap) is a beloved Korean comfort food that’s simple yet bursting with flavor. It’s a creative and resourceful way to repurpose leftover rice and kimchi, turning them into a hearty meal. Traditionally, this dish is enjoyed for lunch or dinner, with the tangy, spicy kick from kimchi complementing the savory richness of fried rice. The addition of eggs or tofu (for a vegan twist) creates a protein-packed meal that satisfies hunger and supports health.
While kimchi fried rice has become a global favorite, it remains a staple in Korean households where it’s often served as a quick and filling meal, especially after a big family gathering when leftover rice and kimchi are abundant. The beauty of this dish lies in its versatility—it’s made with what you have on hand, and it always tastes amazing!
The Benefits of Fermented Foods Like Kimchi
Kimchi is a functional food with many health benefits. This tasty fermented food is rich in probiotics, which are beneficial bacteria that support a healthy gut. These probiotics play a key role in digestion, immunity, and overall well-being.
Kimchi is made by fermenting cabbage and radishes with spices like chili, garlic, ginger, and sometimes even fish sauce. This fermentation process encourages the growth of good bacteria (lactic acid bacteria), which help balance your gut microbiome. The combination of fiber, antioxidants, and probiotics makes kimchi a functional food that promotes gut health, aids digestion, and boosts the immune system.
Why You’ll Love This Gut-Healthy Meal
This dish is an excellent way to include beneficial probiotics in your diet. When combined with other vegetables like sweet peas, the dish becomes rich in fiber, which supports digestive and cardiometabolic health.
You can also add extra gut-healing ingredients such as ginger or turmeric. Both spices are known for their anti-inflammatory properties and can complement the flavors of the dish while promoting digestive health. You can also make this recipe low carb and diabetes friendly by swapping out the rice for cauliflower rice. Pairing kimchi fried rice with a side of fermented pickles or sauerkraut can enhance the probiotic benefits even further.
Kimchi Fried RIce
Julie Pace, RDN
Kimchi fried rice is a quick and delicious dish that combines savory and probiotic-rich ingredients for a meal that's both satisfying and good for your gut. With just 15 minutes of prep and cook time, this Korean-inspired recipe uses leftover rice, kimchi, and vegetables for a balanced lunch or dinner. It's easily customizable with options for any dietary preference whether vegan or vegetarian. Top it off with sesame seeds, green onions, and roasted seaweed for a vibrant, nutrient-packed finish.
Add oil to wok or large fry pan over medium high heat. Once hot, add onion and cook for 2-3 minutes. Add garlic and saute for 60 seconds. Add chopped kimchi and toss 1-2 minutes.
Add the cold, cooked rice and kimchi juice to the pan. Mix together.
Add the soy sauce, sesame oil, black pepper. Remove the pan from heat.
Serve kimchi fried rice on a plate. Top with green onions, sesame seeds, seaweed and gochujang sauce
Warm up with this thick, rich, and hearty vegetable soup recipe. Packed with fresh and frozen vegetables, fire-roasted tomatoes, and marinara sauce, this 30-minute recipe is perfect for busy weeknights or meal prep. Serve it with cornbread or toasted sourdough bread for a comforting and satisfying meal.
Why You’ll Love This Soup
Quick and Easy: Ready in just 30 minutes, this recipe is perfect for busy weeknights or when you need a last-minute meal.
Nutritious and Hearty: Packed with fiber, vitamins, and plant-based protein, this soup is both healthy and satisfying.
Budget-Friendly: Using frozen vegetables and pantry staples keeps costs low without sacrificing quality.
Customizable: Swap in your favorite vegetables or beans to make it your own. It’s a versatile base for countless variations.
Perfect for Any Occasion: Whether it’s a light lunch, a comforting dinner, or a meal prep option for the week, this soup fits the bill.
Freezer-Friendly: Make a big batch and freeze individual portions for easy meals later.
Ingredients You’ll Need To Make This Vegetable Soup
Step-by-Step Instructions for Vegetable Soup Recipe
Step 1: Gather Ingredients
Lay out all your ingredients to streamline the cooking process.
Step 2: Prepare the Pot
Heat 2 tablespoons of olive oil in a large stock pot over medium heat.
Step 3: Add Broth and Tomatoes
Pour the vegetable broth and the undrained fire-roasted tomatoes into the pot. Stir to combine.
Step 4: Add Vegetables
Add the frozen mixed vegetables, black-eyed peas, baby lima beans, and diced potatoes to the pot.
Step 5: Mix in Marinara Sauce and Water
Stir in the marinara sauce and 1 cup of water to achieve the perfect soup consistency.
Step 6:Season the Soup
Season with salt and pepper to taste.
Step 7: Bring to a Boil
Turn the heat to medium-high and bring the soup to a boil.
Step 8: Simmer the Soup
Reduce the heat to medium-low and let the soup simmer for 20–25 minutes until vegetables are tender. Stir occasionally to ensure everything cooks evenly
Step 9: Test for Doneness
Check the potatoes and vegetables to ensure they’re tender. Adjust the seasoning if necessary.
Step 10: Serve and Enjoy
Ladle the soup into bowls and serve warm. Pair it with cornbread, crusty bread, or garnish with fresh parsley.
Are Fresh Vegetables Better Than Frozen?
When it comes to making vegetable soup, you might wonder: Are fresh vegetables better than frozen? The answer depends on your needs. Fresh vegetables often boast superior texture and flavor, making them an excellent choice when they’re in season and readily available.
However, frozen vegetables are a convenient and nutritious alternative. They’re often flash-frozen at their peak ripeness, preserving vitamins and minerals. Plus, they reduce prep time and minimize food waste, making them a budget- and time-friendly option for busy cooks. For this recipe, we use frozen vegetables for a no-fuss, quick meal that doesn’t compromise on taste or quality.
Dietitian Tips for the Best Vegetable Soup
Fresh or Frozen Vegetables: While frozen vegetables save time, feel free to use fresh vegetables when in season for added flavor and texture.
Herb Boost: Add fresh herbs like thyme, rosemary, or parsley for an extra flavor punch.
Spice It Up: Add a pinch of chili flakes, smoked paprika, or a splash of hot sauce for a spicy twist.
Add Protein: Add cooked green lentils or your choice of protein as this recipe is flexible for all dietary preferences.
Storage and Reheating
Refrigerator: Store leftover soup in an airtight container for up to 3 days.
Freezer: Freeze individual portions in freezer-safe containers for up to 3 months.
Reheating: Warm on the stove over medium heat or microwave until heated through. Add a splash of broth or water if the soup has thickened.
Variations and Pairings
Variations:
Substitute sweet potatoes for russet potatoes for a touch of sweetness.
Add a handful of fresh spinach or kale in the last 5 minutes of cooking for a nutrient boost.
Stir in cooked elbow pasta or quinoa for added texture and heartiness.
Pairings:
Serve with freshly baked cornbread, garlic bread, or a toasted baguette.
Pair with a side salad for extra fiber and nutrients.
This vegetable soup recipe is thick, rich, and hearty. With its flexible ingredients and easy steps, it’s perfect for cooks of all skill levels. Plus, it’s budget-friendly, freezer-friendly, and full of wholesome goodness. Pair it with your favorite bread, and you’ve got a meal that’s as satisfying as it is simple. Enjoy the warmth and nourishment of this delicious homemade soup.
Vegetable Soup
Julie Pace, RDN
A quick and hearty soup made with frozen and fresh vegetables, fire-roasted tomatoes, and marinara sauce. Perfect for lunch or dinner, this comforting meal comes together in just 30 minutes.
1 jar15.5 ouncemarinara sauceWe used Rao's Homemade Marinara
1cupwater
2tbspolive oii
salt and peper to taste
Instructions
Gather ingredients.
Combine vegetable broth, fire roasted tomatoes, mix vegetables, black-eyed peas, baby lima beans, and water in a large stockpot. Season with salt and pepper.
Bring to a boil over medium heat and simmer until vegetables are tender, about 20-25 minutes.
Serve warm with a side of cornbread
Keyword quick and easy meal, vegan soup, vegetable soup
If you’re looking for a wholesome, comforting, and flavorful meal, this Tuscan White Bean Soup is a perfect choice. Packed with nutritious ingredients like cannellini beans, organic vegetables, and aromatic herbs, it’s a one-pot wonder that delivers warmth and nourishment. Whether you’re preparing a family dinner or a meal-prep option for the week, this soup is quick, easy, and delicious.
Why You’ll Love This Recipe
Healthy Ingredients: Loaded with fiber, vitamins, and antioxidants.
Simple & Quick: Ready in under 40 minutes.
One-Pot Meal: Minimal cleanup for maximum flavor.
Versatile: Easily add in your favorite protein.
Ingredients for Tuscan White Bean Soup
Here’s what you’ll need to create this comforting classic:
2 (15 oz) cans cannellini beans: Drained and rinsed.
4 cloves garlic: Minced for robust flavor.
1 medium sweet onion: Finely chopped for sweetness.
3 medium organic carrots: Peeled and chopped.
2 tbsp olive oil: For sautéing and added richness.
1 stalk celery: Diced for a touch of crunch.
2 cups organic spinach: Chopped, adding color and nutrients.
1/2 cup white cooking wine: Enhances depth of flavor.
4 cups low-sodium vegetable broth: The base for our soup.
1/2 tsp black pepper: For seasoning.
1/4 tsp red pepper flakes: A subtle kick of heat.
3 bay leaves: Adds earthy undertones.
1 tsp thyme: Complements the savory notes.
3/4 tsp oregano: A quintessential herb in Tuscan cuisine.
2 tbsp tomato paste: For richness and a hint of tang.
Step-by-Step Instructions
Follow these simple steps to bring your Tuscan Bean Soup to life:
Sauté the Aromatics Heat the olive oil in a large Dutch oven over medium heat. Add the chopped onion, garlic, celery, and carrots. Cook for 10 minutes, stirring occasionally, until the vegetables soften and brown slightly.
Deglaze with White Wine Pour in the white cooking wine and sauté until the liquid evaporates, scraping the bottom of the pot to release flavorful bits.
Add Remaining Ingredients Stir in the cannellini beans, vegetable broth, black pepper, red pepper flakes, bay leaves, thyme, oregano, and tomato paste. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15 minutes.
Finish with Spinach Remove the bay leaves, then add the chopped spinach. Let the soup simmer for another 5 minutes, or until the spinach wilts. Adjust seasoning with salt, pepper, and a dash of lemon juice for brightness.
Serve and Enjoy Ladle the soup into bowls and serve warm. Pair with toasted sourdough bread for the ultimate comfort meal.
Tips for Perfect Tuscan White Bean Soup
Use High-Quality Beans: Opt for organic cannellini beans for the best texture and flavor.
Customize the Vegetables: Add zucchini, kale, or bell peppers to make it your own.
Freeze for Later: This soup freezes beautifully, making it a great meal-prep option.
Serve with Garnishes: Sprinkle grated Parmesan or a drizzle of olive oil for extra richness.
Nutritional Benefits
This Tuscan White Bean Soup is a powerhouse of nutrients:
Fiber: From beans and vegetables, supporting digestion.
Protein: Plant-based, keeping you full and satisfied.
Antioxidants: From spinach, garlic, and tomatoes, promoting overall health.
FAQs
Can I use dried beans instead of canned? Absolutely. Soak and cook the beans ahead of time to replace the canned variety.
What can I use instead of spinach? Kale or Swiss chard are excellent substitutes and hold up well in the soup.
Love Eating Soup?
If you love having soup as a meal or as a side dish, you may want to try these high fiber, high protein vegan & dairy free soup recipes:
This hearty and healthy Tuscan White Bean Soup is a flavorful one-pot meal made with cannellini beans, fresh vegetables, and aromatic herbs. Ready in under 40 minutes, it’s perfect for a cozy dinner or meal prep. Serve warm with crusty sourdough bread for the ultimate comfort food meal.
Golden Milk, also known as Turmeric Milk, is a soothing beverage with roots in ancient Ayurvedic traditions. Packed with anti-inflammatory and antioxidant properties, this warm, spiced drink is perfect for winding down at the end of the day. Not only is it comforting, but it also provides numerous health benefits that make it a staple in wellness routines worldwide.
Why You’ll Love This Recipe
Delicious and Cozy: This recipe combines creamy plant-based milk with warm spices like cinnamon, turmeric, and ginger, making it the ultimate comfort drink.
Boosts Health Naturally: With turmeric as the star ingredient, this drink offers powerful anti-inflammatory and antioxidant benefits.
Easy to Make: Ready in just 15 minutes, Golden Milk is a simple yet luxurious addition to your bedtime or relaxation routine.
Customizable: Whether you like it sweeter, spicier, or creamier, this recipe can easily be adjusted to suit your taste preferences.
The Health Benefits of Golden Milk
1. Anti-Inflammatory Powerhouse Turmeric contains curcumin, a compound known for its potent anti-inflammatory properties. Chronic inflammation is linked to numerous health issues, and adding turmeric to your diet is a natural way to combat it.
2. Antioxidant Rich Curcumin and the other spices in this recipe, such as cinnamon and ginger, are packed with antioxidants. These help neutralize harmful free radicals in the body, promoting overall health and slowing the aging process.
3. Supports Relaxation and Better Sleep The warm, soothing nature of Golden Milk can help you relax and unwind, making it an excellent addition to your bedtime routine. Turmeric may also support balanced serotonin and melatonin levels, which play a role in better sleep.
Tips for Maximizing the Benefits
1. Enhance Absorption Curcumin is best absorbed when paired with fat and black pepper. The recipe includes black pepper and an optional tablespoon of coconut oil to ensure your body gets the most out of turmeric’s benefits.
2. Choose High-Quality Turmeric Not all turmeric is created equal. Opt for organic, high-quality turmeric to ensure you’re getting the most potent curcumin content.
3. Use Freshly Ground Spices For the best flavor and maximum health benefits, consider using freshly ground spices instead of pre-ground versions.
How to Make Golden Milk
Ingredients:
3 cups plant-based milk (almond, coconut, or cashew)
Combine all ingredients in a saucepan over medium heat.
Whisk frequently until the mixture is hot and well combined.
Pour into mugs, sprinkle with a little cinnamon on top, and enjoy!
Why Add Golden Milk to Your Routine?
Golden Milk isn’t just a delicious drink; it’s a wellness essential. Whether you’re looking to reduce inflammation, relax after a long day, or add more antioxidants to your diet, this comforting drink has you covered. Try it tonight and see how much better you’ll sleep.
Golden Milk
Golden Milk also known as Turmeric Milk is packed full of anti-inflammatory and antioxidant compounds. Turmeric contains curcumin, which gives curry powder its yellow color. Curcumin is considered to be one of the most powerful anti-inflammatories. Add this super spice into your bedtime routine to relax for a better night's sleep.
Put all the ingredients in a saucepan over medium heat and whisk frequently over medium heat. When heated, pour into mugs and sprinkle with a little cinnamon to serve.
Keyword golden milk, turmeric golden milk, turmeric milk
Black beans and rice is a staple in Caribbean cuisine, offering a satisfying combination of flavors and nutrition. This dish is not only delicious but also economical, low in fat, and packed with fiber, protein, and antioxidants. Whether you’re cooking for your family or meal-prepping for the week, this recipe is a versatile choice that nourishes your body and delights your taste buds.
Why Black Beans and Rice is a Healthy Choice
High in Fiber: Black beans are an excellent source of fiber, which promotes healthy digestion and keeps you feeling full.
Rich in Protein: Combined with rice, black beans create a complete plant-based protein, providing all essential amino acids.
Packed with Antioxidants: Black beans are loaded with phytonutrients that help combat inflammation and oxidative stress.
How to Prepare Black Beans
Dried Beans vs. Canned Beans While dried beans tend to be more flavorful, canned beans are a great alternative when you’re short on time. If you opt for dried beans, follow these steps for optimal preparation:
Rinse Thoroughly: Wash the beans under cold water to remove any dirt or debris.
For this recipe, we’re using canned black beans for convenience. Just rinse and drain them to reduce excess sodium and improve flavor.
Tips for Perfect Cuban Black Beans and Rice
Add Spices: Enhance flavor with traditional seasonings like cumin, garlic, and oregano.
Incorporate Vegetables: Sauté onions, bell peppers, and tomatoes for added nutrients and texture.
Cook with Broth: Use vegetable or chicken broth instead of water for richer flavor.
Garnish Smartly: Top with fresh cilantro, lime wedges, or a drizzle of olive oil for a fresh finish.
Health Benefits of Soaking Beans
Soaking dried black beans helps break down compounds that can cause bloating and discomfort. It also makes their nutrients more bioavailable, giving you maximum health benefits. If you’re short on time and using canned beans, simply rinse them well to reduce sodium content while still enjoying their health perks.
Make It Your Own
This Cuban black beans and rice recipe is versatile! Pair it with roasted vegetables, serve it as a side dish, or use it as a base for burrito bowls. Whether you’re following a plant-based diet or just looking for a nutrient-dense meal, this dish fits easily into any menu.
Cuban Black Beans & Rice Recipe
Julie Pace, RDN
Cuban Black Beans & Rice is a simple and delicious side dish or meal that's packed with plant protein, fiber, and flavorful spices like garlic, cumin, and oregano.
