by Julie Pace, RDN | Aug 7, 2023
Looking for a chickpea recipe that’s both quick and nutritious? Look no further than this Spicy Chickpea Wrap! Bursting with flavor and packed with plant-based protein, this satisfying meal is perfect for busy days when you need something wholesome in a hurry.
Not only are chickpeas delicious, but they’re also packed with nutrients that support your health, especially gut health. They’re a rich source of fiber, plant-based protein, and essential vitamins and minerals like iron, magnesium, and folate. Chickpeas are great for supporting digestion, managing blood sugar, and even boosting heart health.
Ingredients You’ll Need:
For the Chickpeas:
- 1 can chickpeas (rinsed and drained)
- 1/2 tsp cumin
- 1/2 tsp paprika
- 1/4 tsp chili powder
- (Optional) 1/2 tsp Old Bay Seasoning
For the Wrap:
- 1 whole-grain tortilla
- 2-3 leaves of crisp lettuce
- 1/4 cucumber, sliced
- 1/2 avocado, sliced
- Homemade thousand island dressing or use your favorite sauce
Optional Add-Ons:
- Fresh herbs like cilantro or parsley for garnish
- A squeeze of fresh lemon juice for extra zest
Step 1: Prepare Your Chickpeas
Rinse and drain canned chickpeas, then toss them with your favorite spices. You can use:
- A blend of cumin, paprika, and chili powder for a spicy kick
- Or keep it simple with a pre-made spice mix like Old Bay Seasoning
These spices not only add bold flavor but also complement the natural benefits of chickpeas, making this dish both delicious and nutritious.
Step 2: Assemble Your Wrap
Start with a whole-grain tortilla as the base and layer it with:
- Crisp lettuce leaves (for added crunch and hydration)
- Sliced cucumbers (rich in antioxidants)
- Ripe avocado slices (a great source of healthy fats)
- Your seasoned chickpeas
- A drizzle of creamy tahini dressing or homemade dressing
Step 3: Roll It Up
Fold in the sides of your tortilla, then roll it tightly from the bottom.
Want a warm wrap? Place it on a hot cast iron griddle and press for a few minutes on each side until lightly toasted. This keeps everything in place and adds a satisfying crispness.
Step 4: Enjoy!
Your Spicy Chickpea Wrap is ready to enjoy. Whether you’re packing it for lunch or having it for dinner, every bite is bursting with bold flavors and nutritious goodness.
Health Benefits of Chickpeas
Why are chickpeas a superfood?
- Rich in Fiber: Promotes healthy digestion and helps keep you full longer and promotes a healthy gut microbiome.
- Plant-Based Protein: Supports muscle health and provides energy for busy days.
- Heart-Healthy Nutrients: Contains magnesium and potassium, which help maintain healthy blood pressure levels.
- Blood Sugar Control: Chickpeas have a low glycemic index, making them a great choice for managing blood sugar.
By incorporating chickpeas into your diet, you’re not only enjoying a tasty meal but also supporting your overall health.
Looking for More Chickpea Recipes?
Try our Oven Roasted Old Bay Chickpeas—a deliciously crunchy snack that’s perfect for home or on the go.
i also recommend trying our Quick, Easy & Healthy Vegan Chickpea Salad Recipe.
With its bold flavors, nutritious ingredients, and quick preparation, the Spicy Chickpea Wrap is a must-try for anyone looking for a healthy, plant-based meal. Whether you’re packing it for lunch or enjoying it fresh off the griddle, it’s a delicious way to fuel your body and satisfy your taste buds.
Spicy Chickpea Wrap Recipe
Julie Pace, RDN
20 minute Chickpea Wraps made with simple, nutrient rich ingredients. Seasoned with Old Bay and filled with crunchy vegetables and a delicious homemade thousand island dressing. They're so easy to make and so delicious.
Prep Time 10 minutes mins
Cook Time 10 minutes mins
Total Time 20 minutes mins
Course Lunch
Cuisine dairy free, plant-based, vegan
- 1 15oz. chickpeas, canned drained, rinsed, and dried
- 2-3 tbsp Old Bay Seasoning
- 1 tbsp extra virgin olive oil or avocado oil
- 1 small cucumber, diced
- 1/2 medium red bell pepper, diced
- 1/2 small red onion
- 1 small avocado, diced peeled, pitted, diced
- 4 pieces green leaf lettuce
- 1/4 cup homemade thousand island dressing see notes
- 2 large tortillas
Preheat oven to 350 degrees. Line small baking pan with parchment paper. (Optional) You can skip the oven and sprinkle Old Bay Seasoning on rinsed chickpeas.
Add chickpeas to a small bowl, add 1 Tbsp avocado oil, add in Old Bay Seasoning. Toss chickpeas in mixture to coat. Spread chickpeas on baking pan and heat in oven for 10 minutes.
While chickpeas are roasting, make thousand island dressing. See notes for link to the recipe. Optional (can use your favorite ready made dressing to save time)
Remove chickpeas from oven.
Lay tortilla flat on plate. Add lettuce, chickpeas, cucumber, avocado, red onion, and red bell pepper. Top with 1-2 tbsp of vegan thousand island dressing. Fold and grill in a grill pan on each side until desired crispness.
Remove from grill pan and enjoy!
Keyword chickpea, chickpea wrap
by Julie Pace, RDN | Jul 15, 2023
Are you looking for a fast, flavorful, and nutrient-packed dinner idea? This Vegan Asian stir-fry recipe is the perfect choice! Packed with crisp, colorful vegetables, tender noodles, and a savory sauce, this quick and easy dish delivers restaurant-quality flavor at a fraction of the cost.
Plus, it’s customizable to fit your dietary preferences, making it a go-to recipe for busy weeknights or casual gatherings.
Ingredients For The Asian Stir Fry Recipe
- Rice Noodles, Zoodles (Zucchini Noodles), or Soba Noodles: Choose your favorite! Rice noodles are gluten-free and tender, zoodles add a low-carb option, and soba noodles bring a nutty flavor and are rich in protein.
- Broccoli Florets
- Red Bell Pepper:
- Red Onions (Optional)
- Green Onions
- Garlic.
- Edamame (or your favorite protein):
- White Button Mushrooms
- Low-Sodium Soy Sauce
- Fresh Ginger
- Cornstarch
- Sesame Oil
- Maple Syrup
- Organic Light Brown Sugar
Why You’ll Love This Vegan Asian Stir Fry Recipe
- Quick and Easy: Ready in just 20 minutes, making it perfect for busy schedules.
- Healthy and Nutritious: A colorful medley of vegetables and noodles provides a balanced meal.
- Customizable: Swap out vegetables, protein, or noodles to match your taste or dietary needs.
Instructions
1. Prepare the Sauce:
In a small bowl, whisk together soy sauce, fresh ginger, cornstarch, sesame oil, maple syrup, and light brown sugar until smooth. Set aside.
2. Cook the Noodles:
- Rice Noodles: Prepare according to package instructions. Drain and set aside.
- Zoodles: Spiralize fresh zucchini or use pre-spiralized zoodles. No cooking needed—just toss them into the stir-fry at the end to warm through.
- Soba Noodles: Cook according to package instructions, rinse under cold water, and drain.
3. Sauté the Vegetables:
Heat a wok or large skillet over medium-high heat. Add a splash of sesame oil, then sauté garlic and ginger until fragrant. Add broccoli, red bell pepper, red onions (if using), and mushrooms. Cook for 3–5 minutes, stirring frequently, until vegetables are tender-crisp.
4. Add Protein:
Toss in edamame (or your chosen protein) and cook for another 2 minutes.
5. Combine Ingredients:
Reduce heat to medium. Add your cooked noodles or zoodles to the pan, followed by the prepared sauce. Toss everything together until evenly coated and heated through.
6. Garnish and Serve:
Sprinkle with chopped green onions and serve hot.
Health Benefits of Key Ingredients
- Edamame: A fantastic plant-based protein source, edamame is packed with fiber, folate, and vitamin K. It supports heart health and hormone balance, aids in digestion, and keeps you feeling full and satisfied.
- White Button Mushrooms: These mushrooms are low in calories but high in selenium, which boosts the immune system, and ergothioneine, a powerful antioxidant that helps reduce inflammation and oxidative stress.
- Broccoli: Packed with fiber, it aids digestion and supports heart health.
- Ginger: Promotes digestion and helps reduce inflammation, making this dish not just tasty but also soothing for the stomach.
- Red Bell Pepper: A vibrant source of antioxidants, it adds both crunch and nutrition.
Tips for Customization
- Vegetables: Swap in zucchini, snap peas, carrots, or bok choy for a fresh twist.
- Protein: Try tofu or your choice of lean protein.
- Heat Level: Add chili flakes or sriracha for a spicy kick.
This Asian stir-fry recipe is your ticket to a healthy, flavorful, and satisfying vegan meal. Whether you’re cooking for family, friends, or just yourself, it’s a dish you’ll keep coming back to.
Asian Stir Fry
Julie Pace, RDN
Try this delicious Asian stir fry recipe for a quick and easy vegan lunch or dinner. It's packed with colorful, fresh, nutrient rich vegetables and protein-rich edamame making it a nourishing and satisfying meal.
Prep Time 5 minutes mins
Cook Time 15 minutes mins
Total Time 20 minutes mins
Course Dinner, Lunch
Cuisine Asian
Sauce
- 1 cup water
- 1/4 cup light brown sugar organic
- 1/2 cup soy sauce, low sodium
- 1 tsp maple syrup
- 1 tsp sesame oil
- 1 tbsp fresh garlic, minced
- 1/2 tsp fresh ginger, minced, optional
To thicken sauce:
- 2 tbsp cornstarch
- 1/4 cup cold water
Stir Fry
- 6 ounces rice noodles, uncooked
- 1 tbsp sesame oil
- 4 stalks green onions, chopped
- 2 cups broccoli florets
- 1 cup red bell peppers, sliced
- 3 cloves fresh garlic, minced
- 8 ounces white button mushrooms, sliced
- 1/2 cup red onion, diced
- 12 ounce edamame, shelled frozen, organic
Stir Fry
In a wok or skillet, heat sesame oil. Add in broccoli, red bell pepper, green onions, garlic, mushrooms, and red onion. Stir fry for about 5 minutes or until tender.
While vegetables are cooking, cook the noodles and edamame according to package directions. Then set aside.
Sauce
In a medium saucepan whisk together water, sesame oil, brown sugar, soy sauce, maple syrup, ginger and garlic.
In a small bowl, whisk together cornstarch and cold water then set aside.
Bring ingredients in saucepan to a boil then simmer.
Add in the cornstarch/water mixture, whisk slowly and continuously to combine. Let simmer until sauce starts to thicken.
Remove from heat when desired thickness is reached. Set aside.
Combine the cooked noodles and edamame to skillet with vegetables. Pour over sauce and toss well until evenly coated.
Plate and enjoy!
Keyword asian stir fry, noodles, Quick and Easy, vegan
by Julie Pace, RDN | Feb 2, 2023
Looking for a hearty and comforting soup to warm you up? This Creamy Mushroom & Wild Rice Soup recipe is packed with immune-boosting baby portobello mushrooms, a medley of spices, veggies, and a blend of gourmet wild rice. With its creamy texture and earthy flavors, this soup is the perfect dish for lunch, dinner, or as a side.
Why You’ll Love This Mushroom & Wild Rice Soup Recipe
- Vegan & Dairy-Free: Perfect for plant-based diets.
- Rich in Nutrients: Loaded with mushrooms for immune support and wild rice for fiber and protein.
- Easy to Make: Simple steps for a satisfying homemade soup.
Ingredients (Serves 6)
- 1 tbsp avocado oil or EVOO
- 16 ounces baby portobello mushrooms, sliced
- 3 medium carrots, diced
- 1 large sweet onion, diced
- 4 garlic cloves, minced
- 1 cup wild rice, uncooked
- 4-6 cups vegetable broth, low sodium
- 3 bay leaves
- 2 tsp oregano, dried
- 2 tsp thyme, dried
- 1 tsp salt (or more to taste)
- 1/2 tsp black pepper
- 1/2 cup unsweetened coconut milk
- 1/4-1/2 cup all-purpose flour, unbleached
Instructions
- Sauté the Vegetables:
In a large pot over medium heat, add oil. Stir in mushrooms, carrots, sweet onion, and garlic. Sauté for 5-8 minutes until the vegetables are tender.
- Add Broth & Wild Rice:
Pour in the vegetable broth and bring it to a boil. Add wild rice, letting it boil for 1-2 minutes.
- Simmer with Seasonings:
Reduce the heat to low. Stir in bay leaves, oregano, thyme, salt, and black pepper. Cover the pot and let it simmer for about 30 minutes, or until the rice is fully cooked.
- Prepare the Creamy Base:
In a small saucepan over medium heat, whisk together the coconut milk and flour until smooth and creamy.
- Combine & Serve:
Stir the creamy coconut milk mixture into the soup. Mix well, remove from heat, and serve with your favorite crusty bread or side dish.
Tips for Making This Mushroom & Wild Rice Soup Recipe
- Choose Fresh Mushrooms: Baby portobello mushrooms add an earthy depth to the soup.
- Adjust Consistency: Add more vegetable broth for a thinner soup or less for a thicker consistency.
- Gluten-Free Option: Swap all-purpose flour with gluten-free flour for a celiac-friendly version.
- Meal Prep: Store leftovers in the fridge for up to 4 days or freeze for longer storage.
Nutritional Benefits
This vegan soup is a powerhouse of nutrients:
- Mushrooms: Packed with antioxidants and immune-boosting properties.
- Wild Rice: High in protein and fiber to keep you full and energized.
- Coconut Milk: Provides a creamy texture without dairy.
Pin This Recipe
Bookmark or pin this recipe to make it a part of your regular meal rotation. With its robust flavors and creamy finish, this Creamy Mushroom & Wild Rice Soup will quickly become a household favorite!
Creamy Mushroom & Wild Rice Soup
Julie Pace, RDN
This Creamy Mushroom & Wild Rice Soup is a hearty vegan dish made with baby portobello mushrooms, wild rice, and a dairy-free coconut milk base. Perfect for a comforting, nutrient-rich lunch or dinner.
Prep Time 15 minutes mins
Cook Time 45 minutes mins
Course Dinner, Lunch, Side Dish
Cuisine American
- 1 tbsp avocado oil
- 16 ounces of baby portobello mushrooms diced
- 3 medium carrots diced
- 1 large sweet onion
- 4 garlic cloves minced
- 1 cup wild rice uncooked
- 4-6 cups vegetable broth low sodium
- 3 bay leaves
- 2 tsp oregano dried
- 2 tsp thyme dried
- 1 tsp salt or more to taste
- 1/2 tsp black pepper
- 1/2 cup unsweetened coconut milk
- 1/4-1/2 cup all purpose flour unbleached
In a large pot over medium heat, add the oil, mushrooms, carrots, sweet onion and garlic. Saute for 5-8 minutes.
Add in vegetable broth then bring to a boil. Add in the wild rice let boil for 1-2 minutes. Reduce heat. Add in bay leave, oregano, thyme, salt and pepper. Cover reduce to a simmer for about 30 minutes or until rice is done.
In a small sauce pan over medium heat, add 1/2 cup coconut milk with 1/4 cup all purpose flour and whisk until smooth and creamy.
Stir in coconut milk and flour mixture. Remove from stove and enjoy with your favorite bread.
Keyword mushrooms, soup, vegan, wild rice
by Julie Pace, RDN | Dec 26, 2022
This wholesome, vegan Lemon Orzo Soup recipe is healthy, zesty, and packed with nutrients. This nutritious plant-based soup is sure to be one of your go-to vegan recipes. Made with a tangy lemon broth, tender orzo pasta, and protein-rich chickpeas, this soup is not only delicious but also incredibly nutritious. Perfect for chilly evenings or when you need a quick yet satisfying meal.
What is Orzo?
Orzo is a type of pasta shaped like a grain of rice, commonly used in Mediterranean dishes. Its name means “barley” in Italian, a nod to its resemblance to the grain. Despite its rice-like appearance, orzo is made from durum wheat, making it a versatile ingredient in soups, salads, and casseroles.
Orzo absorbs the flavors of the broth beautifully, making it an excellent choice for this tangy, lemony soup. Plus, it adds a comforting, hearty texture without overpowering the dish.
Why add Chickpeas to this Lemon Orzo Soup Recipe:
Chickpeas, also known as garbanzo beans, are a nutritional powerhouse. Chickpeas have been shown to manage blood sugar, promote healthy weight loss, improve gut health, and support heart health. Here’s why:
- High in Protein: Perfect for plant-based diets, chickpeas provide essential amino acids that support muscle growth and repair.
- Rich in Fiber: They promote healthy digestion and keep you feeling full for longer, aiding in weight management.
- Heart-Healthy: Chickpeas are packed with potassium, magnesium, and soluble fiber, which can help reduce bad cholesterol and support heart health.
- Great Source of Iron: They boost energy and support red blood cell production, especially beneficial for vegans and vegetarians.
- Low Glycemic Index: Chickpeas can help stabilize blood sugar levels, making them a great option for people managing diabetes.
Recipe Highlights:
This vegan lemon orzo soup is:
- Zesty and Refreshing: The lemon adds a bright, tangy flavor.
- Creamy Without Cream: A clever blend of ingredients creates a rich texture while staying completely dairy-free.
- Quick and Easy: Ready in under 30 minutes, perfect for busy weeknights.
Ingredients Needed for the Lemon Orzo Soup Recipe
- Orzo pasta
- Cooked chickpeas
- Fresh lemon juice and zest
- Garlic and onion
- Vegetable broth
- Olive oil
- Fresh herbs like dill or parsley for garnish
How to Make the Best Vegan Lemon Orzo Soup:
- Sauté Your Aromatics: Start with a base of garlic and onions cooked in olive oil for maximum flavor.
- Add Broth and Orzo: Simmer the orzo in the vegetable broth until tender, absorbing the delicious flavors.
- Incorporate Chickpeas: Stir in the protein-packed chickpeas, letting them meld with the soup.
- Finish with Lemon: Brighten the soup with freshly squeezed lemon juice and zest for that signature tang.
- Garnish and Serve: Top with fresh herbs and enjoy a bowl of comfort.
Why You’ll Love This Recipe:
- It’s versatile: Add more veggies like spinach, carrots, or zucchini for extra nutrition.
- Meal-prep friendly: Make a large batch and store leftovers in the fridge for up to 4 days.
- Kid-approved: The mild flavors and fun texture of orzo make it a hit with kids too.
FAQs:
1. Can I make this gluten-free?
Yes! Swap the orzo for gluten-free pasta or even rice to suit your dietary needs.
2. What can I use instead of chickpeas?
White beans, lentils, or tofu cubes work wonderfully as alternatives.
3. How do I store and reheat this soup?
Keep it in an airtight container in the fridge for up to 4 days. Reheat on the stove, adding a splash of water or broth to loosen the consistency.
This Creamy Lemon Orzo Soup with Chickpeas is a must-try for anyone looking for a healthy, satisfying vegan meal. Packed with protein, fiber, and refreshing flavors, it’s perfect for any occasion and for meal prep. Looking to incorporate more plant-based meals into wellness routine, but don’t know where to start? Check out our personalized nutrition counseling services, our registered dietitians specializing in plant-based nutrition, can help.
Lemon Orzo Soup
Julie Pace, RDN
This healthy and satisfying lemon chickpea orzo soup recipe is one that I'm sure you'll love. It's infused with just the right amount of lemon giving this soup a bright, refreshing flavor along with tahini for added creaminess and seasoned with Italian herbs and spices for a perfectly sweet and savory flavor. An easy, healthy and delicious one pot soup that's ready in 30 minutes or less.
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Entree
Cuisine Italian, Mediterranean
- 1 tbsp avocado oil unrefined
- 1 medium sweet onion diced
- 2 medium carrots peeled and diced
- 4 cloves garlic, fresh minced
- 6 cups vegetable broth can use low sodium
- 1 cup orzo uncooked
- 2 15 ounce chickpeas, rinsed and drained canned
- 1/3 cup tahini
- 1/2 cup lemon juice
- 1/2 cup maple syrup
- 1 large handful baby spinach
- Salt and pepper to taste
Italian Seasoning Blend
- 1 tbsp basil dried
- 1 tbsp oregano dried
- 1/2 tbsp rosemary dried
- 1 tbsp parsley dried
- 1/2 tbsp dried thyme
- 1/2 tbsp red chili flakes
- 1/2 tsp garlic powder
Heat oil over medium heat, add in carrots, garlic, and onions, saute for about 5 minutes.
Add in broth. Bring to a boil. Add in orzo and chickpeas, reduce heat to medium and cook on a gentle boil for 7-9 minutes, or until orzo is tender.
Remove from heat, add in tahini, lemon juice, maple syrup and stir well. Add in the baby spinach and stir. Greens will start to wilt within 1-2 minutes. Add in Italian Seasoning blend and stir well. Salt and pepper to taste.
Keyword Anti-inflammatory Soup, easy recipe, Lemon Chickpea Orzo Soup, soup
by Julie Pace, RDN | Dec 8, 2022
If you’re looking for the ultimate vegan cookie recipe, these Vegan Oatmeal Chocolate Chip Cookies are my all time favorite. Soft, chewy, and full of rich chocolatey goodness, they’re an indulgent dessert or snack that everyone can enjoy. Bonus? They’re easily adaptable to be gluten-free!
This recipe is simple to make—no flaxseeds or egg replacers required—and comes together in just 20 minutes. With the sweetness of maple sugar, brown sugar, and a touch of cinnamon, these cookies deliver a comforting, classic flavor with a plant-based twist.
Why You’ll Love These Vegan Oatmeal Chocolate Chip Cookies
- Vegan-Friendly: Made with plant-based butter and plant-based milk
- Easily Gluten-Free: Swap the all-purpose flour for a gluten-free flour blend to make them suitable for everyone.
- Quick & Easy: Prep and bake these cookies in just 20 minutes!
- Rich Flavor: Maple sugar and cinnamon add depth, while dark chocolate chips bring the perfect amount of sweetness.
Ingredients You’ll Need:
Dry Ingredients:
- 1 3/4 cup all-purpose unbleached flour (or gluten-free flour blend)
- 1 tsp baking soda
- 3/4 tsp salt
- 1 tsp cinnamon, organic
Wet Ingredients:
- 1 cup plant-based butter, softened (e.g., Smart Balance) or Miyoko’s Cultured Vegan Butter
- 3/4 cup maple sugar (Crown Maple brand recommended)
- 1/4 cup brown sugar
- 1/4 cup cane sugar (organic preferred)
- 2 tsp vanilla extract
- 2 Tbsp plant-based milk (e.g., unsweetened soy milk or unsweetened almond milk)
Mix-Ins:
- 1 1/4 cup non-dairy dark chocolate chips (e.g., Enjoy Life brand)
- 2 cups old-fashioned oats (organic)
Instructions To Make the Best Vegan Oatmeal Chocolate Chip Cookie
Preheat the Oven: Begin by preheating your oven to 350°F. While it warms up, line a baking sheet with parchment paper to prevent sticking.
2. Mix the Dry Ingredients: In a medium-sized bowl, whisk together the flour, baking soda, salt, and cinnamon until well combined.
3. Cream the Wet Ingredients: In a separate bowl, beat the plant-based butter, sugars, milk, and vanilla extract until smooth and creamy. This ensures your wet ingredients are evenly mixed.
4. Combine the Mixtures: Gradually add the dry ingredients to the wet mixture, stirring gently until just combined. Then, fold in the oats and chocolate chips for that delicious texture and flavor.
5. Shape the Cookies: Using a spoon or cookie scoop, form dough balls about 1.5 to 2 inches in size. Place them on the prepared baking sheet, leaving enough space between each one to allow for spreading.
6. Bake: Bake your cookies for 9–11 minutes, depending on your preferred texture. For softer cookies, bake closer to 9 minutes, or bake a little longer for a firmer texture. Once done, remove the cookies from the oven and let them cool on a wire rack for a few minutes to set.
7. Enjoy: Serve the cookies warm for that perfect gooey center, or store them in an airtight container for up to 3–5 days to enjoy later.
Tips for the Perfect Vegan Oatmeal Chocolate Chip Cookies
- Measure Flour Carefully: Use the scoop-and-level method to avoid overpacking the flour, which can make cookies dry.
- Soften the Butter: Allow plant-based butter to soften at room temperature for easy mixing and a smooth texture.
- Customize Mix-Ins: Add chopped nuts, dried fruit, or shredded coconut for extra flavor and texture.
Frequently Asked Questions
1. Can I make these vegan oatmeal chocolate chip cookies gluten-free?
Yes! Substitute the all-purpose flour with a 1:1 gluten-free flour blend. Ensure your oats are certified gluten-free as well.
2. What’s the best plant-based or vegan butter to use?
Smart Balance works great, but may not be 100% vegan, you can also use Earth Balance or Miyoko’s vegan butter for similar results. In food deserts 100% vegan butter, may be difficult to find.
3. Can I freeze the cookie dough?
Absolutely! Roll the dough into balls and freeze on a baking sheet. Once frozen, transfer them to a freezer-safe container. Bake directly from frozen, adding 1–2 minutes to the baking time.
Vegan Oatmeal Chocolate Chip Cookies
Julie Pace, RDN
These cookies are sweetened with a combination of maple sugar, brown and cane sugar for an extra rich flavor that's infused with a dash of cinnamon and vanilla. This classic cookie is one that everyone will love. Store in an airtight container in a cool place for 3-5 days.
Prep Time 10 minutes mins
Cook Time 10 minutes mins
Total Time 20 minutes mins
Course Dessert, Snack
Cuisine American
- 1-3/4 cup all-purpose unbleached flour
- 1 tsp baking soda
- 3/4 tsp salt
- 1 tsp cinnamon
- 1 cup plant-based butter, softened I used smart balance
- 3/4 cup maple sugar I used Crown Maple brand
- 1/4 cup brown sugar
- 1/4 cup cane sugar organic
- 2 tsp vanilla extract
- 2 Tbsp plant-based milk I used soy
- 1-1/4 cup non-dairy dark chocolate chips I used Enjoy Life brand
- 2 cup old fashioned oats organic
Preheat oven to 350 degrees.
In a medium bowl, add flour, baking soda, salt and cinnamon then whisk together.
In a separate bowl, beat butter, sugars, milk, and vanilla together until creamy.
Add dry ingredients to wet ingredients then fold in old fashion oats and chocolate chips.
Place 1.5 to 2 inch balls on lined baking sheet. Bake for 9-11 minutes or until baked to your desired texture.
Enjoy them warm and gooey or let them cool on wire rack for a few minutes to set.
Make sure to measure flour correctly so that cookies don’t turn out dry. It’s important to let butter sit out for a few minutes so that it softens and makes it easier to cream together evenly.
This recipe can be made by hand with just a whisk and large spoon. Keyword cookie recipe, oatmeal chocolate chip cookies, plant-based
by Julie Pace, RDN | Nov 17, 2022
Looking for a meal that’s easy, nutritious, and satisfying? This red lentil soup with lemon is exactly what you need. You’ll love the earthy richness of red lentils with the zesty freshness of lemon, it’s perfect for a light lunch or a hearty dinner.
Packed with protein, fiber, and essential nutrients, this soup is not only comforting but also supports overall wellness. Plus, it’s super simple to prepare.
Why Red Lentil Soup is Good for You
Red lentils, the main ingredient in this recipe, are a nutritional powerhouse. They’re rich in plant-based protein, making them ideal for those who eat a plant-based diet or anyone aiming to eat healthier. Their high fiber makes them great for weight management since fiber keeps you feeling full longer and supports digestion. What’s more? Red lentils are loaded with essential nutrients like iron, folate, and potassium, which boost energy and promote heart health.
Pairing red lentils with lemon enhances the flavor and adds a burst of vitamin C, improving the absorption of iron from the lentils. This makes red lentil soup both delicious and nutritionally balanced.
Ingredients You’ll Need
- 1 sweet onion, diced: Adds subtle sweetness and a flavor base.
- 4 cloves fresh garlic, minced: Provides aromatic depth to complement the lentils.
- 2 tbsp avocado or extra virgin olive oil: Used for sautéing, adding richness.
- 1/2 tsp smoked paprika: Gives the soup a smoky undertone.
- 1/2 tsp cumin powder: Adds warmth and earthiness.
- 3/4 tsp salt: Enhances overall flavor.
- 1 cup dried red lentils: Quick-cooking and perfect for a creamy texture.
- 4 cups vegetable broth: A flavorful base to tie everything together.
- 1 lemon, juiced: Brightens the soup with a refreshing zing.
- Optional: Lemon zest for garnish and added citrus aroma.
How to Make Red Lentil Soup
1. Prepare the Vegetables
Start by dicing the sweet onion and mincing the garlic. These steps ensure even cooking and allow the flavors to meld beautifully.
2. Sauté Aromatics
Heat 2 tablespoons of oil in a stock pot over medium-high heat. Add the onion and garlic, sautéing until the onion is translucent and slightly golden. This step caramelizes the onion for a deeper flavor.
3. Add Spices
Stir in the smoked paprika and cumin. Let the spices cook for about a minute to release their aroma and intensify the flavor.
4. Combine Ingredients
Pour in the vegetable broth, followed by the red lentils. Add the lemon juice and, if desired, some lemon zest. Stir everything together to ensure the flavors are evenly distributed.
5. Simmer the Soup
Bring the soup to a gentle boil, then reduce the heat to low. Allow it to simmer for about 20 minutes, stirring occasionally. The lentils will soften and thicken the soup, creating a creamy, hearty texture.
6. Serve and Enjoy
Ladle the soup into bowls, garnish with lemon zest or fresh parsley, and serve warm. Pair with crusty bread for a complete and satisfying meal.
Tips for the Best Red Lentil Soup
- Adjusting Consistency: If you prefer a thicker soup, let it simmer longer or blend a portion of it with an immersion blender.
- Boosting Flavor: A pinch of cayenne pepper can add a slight kick, while fresh herbs like cilantro bring brightness.
- Storage: Store leftovers in an airtight container in the fridge for up to 5 days, or freeze for up to 3 months. Reheat gently before serving.
Why You’ll Love This Recipe
This red lentil soup isn’t just healthy—it’s bursting with flavor and incredibly easy to make. Whether you’re cooking for yourself or your family, it’s a dish that satisfies every time. Add it to your meal rotation for a go-to option that supports your health and keeps you coming back for more.
Easy Red Lentil Soup with Lemon
Julie Pace, RDN
This easy red lentil soup with lemon is a quick, nutritious, and flavorful meal perfect for lunch or dinner. Made with simple ingredients like red lentils, garlic, and spices, it’s packed with protein, fiber, and essential nutrients. The fresh lemon adds a bright, zesty twist, making this comforting soup both delicious and healthy. Ready in just 30 minutes, it’s a great option for busy weeknights or meal prep.
Prep Time 5 minutes mins
Cook Time 20 minutes mins
Total Time 25 minutes mins
Course Soup
Cuisine Mediterranean, plant-based, vegan
- 1 sweet onion, diced
- 4 cloves fresh garlic, minced
- 2 tbsp avocado or extra virgin olive oil
- 1/2 tsp smoked paprika
- 1/2 tsp cumin powder
- 3/4 tsp salt
- 1 cup red lentils, dried
- 4 cups vegetable broth
- 1 lemon, juiced
Dice the onions and mince the garlic.
Add oil to stock pot. Add in garlic and onions. Heat to medium-high heat and saute the onions and garlic until slightly browned.
Add in the cumin and smoked paprika, stir well.
Add the vegetable broth, red lentils, lemon juice and a little lemon zest to pot.
Simmer on low for about 20 minutes, stirring halfway through.
When done, add soup to into bowls and serve.
Keyword Anti-inflammatory Soup, healthy lentil soup, red lentil soup, Vegan lentil Soup
