by Julie Pace, RDN | Apr 1, 2022
Healthy Homemade Coleslaw
Julie Pace, RDN
You'll want to keep this crunchy coleslaw recipe on repeat. It's so easy to make and so nutritious. An easy side dish with delicious dressing that everyone will love.
Course Salad, Side Dish
Cuisine American, Gluten Free, vegan
- 1/2 head red cabbage, shredded
- 1/2 head green cabbge, shredded
- 2 large carrots, shredded
Coleslaw Dressing
- 3/4 cup vegenaise I used follow your heart
- 2 Tbsp Apple cider vinegar
- 1 Tbsp white vinegar
- 2 Tbsp pure maple syrup
- 3/4 tsp celery seeds
- 1/4 tsp salt
Rinse and clean cabbage and carrots.
Cut both cabbage across the core and shred in large bowl.
Shred carrots then add to cabbage mixture.
Dressing
Whisk all ingredients into a medium bowl until smooth and well combined.
Pour into bowl with cabbage and toss well.
Store in refrigerator until ready to eat.
Keyword coleslaw, coleslaw dressing
by Julie Pace, RDN | Mar 31, 2022
Looking for a hearty, nutritious soup that’s bursting with flavor? This Smoky Red Lentil Soup is a must-try! Made with wholesome ingredients like protein-packed red lentils, fresh vegetables, and a hint of smoky paprika, this soup is perfect for chilly nights or when you need a quick, satisfying meal.
Ready in just 25 minutes, this recipe is vegan, gluten-free, and incredibly easy to prepare. Whether you’re serving it as a main course or a side dish, it’s guaranteed to leave you feeling nourished and satisfied.
Why You’ll Love This Recipe
- Quick and Easy: From prep to plate in under 30 minutes.
- Nutritious and Filling: Red lentils are high in protein and fiber, making this soup a healthy choice.
- Anti-Inflammatory Benefits: Lentils are rich in polyphenols and antioxidants, which help combat inflammation and support overall health.
- Vegan and Gluten-Free: Perfect for a variety of dietary needs.
- Smoky and Flavorful: Smoked paprika adds depth and richness to the dish.
- Customizable: Add extra veggies or adjust spices to suit your taste.
Ingredient Highlights
- Red Lentils: Quick-cooking and rich in plant-based protein.
- Smoked Paprika: Adds a smoky, earthy flavor that elevates the dish.
- Fresh Vegetables: Carrots, onions, garlic, and spinach provide nutrients and texture.
- Lemon Juice: A splash of acidity balances the smoky flavors.
- Vegetable Broth: A flavorful base for the soup.
How to Make Smoky Red Lentil Soup
- Prep the Lentils: Rinse the lentils thoroughly under cold water and set aside.
- Sauté the Veggies: Heat the avocado or olive oil in a large pot over medium heat. Add diced carrots, onions, and minced garlic. Sauté for about 5 minutes, until the onions are translucent.
- Add the Spices: Stir in the smoked paprika and cook until fragrant, about 1 minute.
- Cook the Lentils: Add the vegetable broth, salt, and rinsed lentils to the pot. Bring to a boil, then reduce the heat and simmer for 15–20 minutes, stirring occasionally.
- Finish with Spinach and Lemon: Stir in the chopped spinach and lemon juice. Allow the spinach to wilt, then remove the soup from heat.
- Serve and Enjoy: Ladle the soup into bowls. For extra creaminess, top with plain vegan yogurt if desired.
Tips for the Best Smoky Red Lentil Soup
- Rinse the Lentils: This removes excess starch and ensures a cleaner flavor.
- Adjust Consistency: For a thicker soup, use less broth or simmer longer. Add extra broth if you prefer a thinner consistency.
- Boost the Veggies: Toss in additional vegetables like diced celery, zucchini, or bell peppers for extra nutrients.
- Creamy Option: Blend a portion of the soup for a creamy texture without adding dairy.
Why Red Lentils Are Great for Soup
Red lentils cook quickly, making them ideal for fast, healthy meals. They’re also packed with protein, iron, and fiber, which can help keep you feeling full and energized.
FAQs About Smoky Red Lentil Soup
1. Can I make this soup ahead of time?
Yes! This soup stores well in the refrigerator for up to 3 days. Reheat gently on the stovetop, adding a splash of broth if needed.
2. Can I freeze this soup?
Absolutely! Let the soup cool completely before transferring it to a freezer-safe container. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
3. Is this soup spicy?
Not necessarily. Smoked paprika adds a smoky flavor without much heat. For a spicier version, add a pinch of cayenne pepper or crushed red pepper flakes.
Smoky Red Lentil Soup
Julie Pace, RDN
A quick and nutritious red lentil soup recipe that's so flavorful and easy to make. Made with fresh vegetables and spices, this soup will leave you feeling nourished and satisfied.
Prep Time 10 minutes mins
Cook Time 15 minutes mins
Total Time 25 minutes mins
Course Main Course, Side Dish, Soup
Cuisine Gluten Free, vegan
- 6 cups vegetable broth low sodium
- 1 Tbsp avocado oil or olive oil
- 1 cup red lentils
- 2 large carrots, diced
- 1 small sweet onion, diced
- 2 tsp smoked paprika
- 2 tsp lemon juice
- 1/2 tsp salt
- 4 cloves fresh garlic, minced
- 2 handfuls baby spinach, chopped
Rinse dry lentils. Set aside.
In a large pot, heat oil on medium heat. Add carrots, onions, and garlic. Saute until onions are translucent, about 5 minutes.
Add smoked paprika. Stir until well combined and fragrant.
Add in vegetable broth and salt. Bring to a boil. Add in lentils. Reduce heat and simmer for 15-20 minutes. Stir in lemon juice and chopped spinach. Remove from heat and enjoy.
Optional: Top with plain yogurt for extra creaminess.
Keyword Lentil Soup, Lentils
by Julie Pace, RDN | Mar 31, 2022
Oven Roasted Cauliflower
Julie Pace, RDN
This delicious roasted cauliflower makes a tasty side dish. A low calorie, low carb dish with a sweet, nutty flavor.
Course Side Dish
Cuisine American, Gluten Free, vegan
- 1 head cauliflower organic
- 2 Tbsp avocado oil or EVOO
- 1 Tbsp lemon juice
- 3 cloves fresh garlic, minced
- 1/2 tsp salt
- 1/4 tsp paprika, ground
- 1/4 tsp black pepper, ground
Preheat oven to 425 degrees. Line baking pan with parchment paper.
Rinse and dry cauliflower head. Slice into 1/2 inch steaks.
Add the cauliflower to the middle of the baking pan. Drizzle with oil and lemon juice on each side.
In a small bowl, combine minced garlic, salt, paprika, and pepper. Drizzle over cauliflower and both sides.
Bake at 425 for 15-20 minutes. Or until lightly browned.
Keyword baked cauliflower, roasted cauliflower
by Julie Pace, RDN | Mar 30, 2022
Asparagus and Tomato Pizza with Feta
Julie Pace, RDN
Cure your pizza cravings with this healthy Asparagus & Tomato Pizza topped with feta cheese. Quick and easy to make and on your plate in 15 minutes or less.
Prep Time 5 minutes mins
Cook Time 10 minutes mins
Total Time 15 minutes mins
Course Dinner, Lunch
Cuisine American, Italian, vegan
- 1 greek pita flat bread i used Papa Pita Bakery
- 1/4 cup marinara or pizza sauce
- 4 slices tomato
- 2 cloves fresh garlic, finely chopped
- handful baby spinach, organic
- 3 stalks asparagus cut into 3 inch pieces
- 1/4 tsp oregano
- 1/8 tsp salt or less to taste
- as desired feta I used follow your heart brand
Preheat oven to 400 degrees.
Spread marinara on crust.
Add a handful of spinach. Top with tomatoes, garlic, asparagus, salt and oregano.
Bake for 7-10 minutes or until desired crispiness.
Remove from oven. Top with feta and enjoy!
Keyword Asparagus, pizza, Quick and Easy
by Julie Pace, RDN | Mar 29, 2022
Looking for a quick and healthy roasted chickpea recipe? These crispy oven-roasted chickpeas seasoned with Old Bay Seasoning are the perfect snack, salad topping, or appetizer. Plus, this chickpea recipe is vegan, gluten-free, and ready in just 30 minutes. Perfect for anyone looking to add a nutritious and delicious snack to their day.
Why You’ll Love This Roasted Chickpea Recipe
- Quick and easy: Ready in just 30 minutes.
- Healthy and nutritious: Packed with plant-based protein, fiber, and bold flavor.
- Versatile: Enjoy as a snack or pair with salads and bowls.
- Vegan and gluten-free, making them perfect for everyone!
The Health Benefits of Chickpeas
Chickpeas, also known as garbanzo beans, are a powerhouse of nutrition. Here are some key health benefits:
High in Plant-Based Protein: Chickpeas are an excellent source of protein, making them a great option for vegans and vegetarians.
Rich in Fiber: The fiber in chickpeas promotes gut health, helps maintain blood sugar levels, and supports heart health.
Heart-Healthy Nutrients: Chickpeas contain magnesium, potassium, and folate, all of which contribute to maintaining healthy blood pressure and reducing the risk of cardiovascular diseases.
Supports Weight Management: The combination of protein and fiber helps you feel full longer, curbing cravings and supporting weight loss or maintenance goals.
Low Glycemic Index (GI): Chickpeas have a low GI, meaning they release energy slowly, which is great for sustained energy and blood sugar control.
Rich in Vitamins and Minerals: They’re a great source of iron, zinc, and B vitamins, which support overall health, immunity, and energy production.
Snack smart with these crispy roasted chickpeas and fuel your body with their many health benefits!
Ingredients
- 2 (15-ounce) cans chickpeas, rinsed, drained, and dried
- 2 Tbsp extra virgin olive oil
- 3 Tbsp Old Bay Seasoning (or more to your liking)
Instructions
Preheat your oven: Set it to 400°F (200°C).
Prepare the chickpeas: In a medium bowl, toss the chickpeas with EVOO oil and Old Bay seasoning until evenly coated.
Bake: Spread the chickpeas in a single layer on a large baking sheet. Bake for 20–30 minutes, shaking the pan halfway through, until they reach your desired crispiness.
Cool and enjoy: Let the chickpeas cool slightly before serving for maximum crunch.
Tips for Perfect Oven-Roasted Chickpeas
- Dry thoroughly: Make sure the chickpeas are completely dry before tossing them with oil and seasoning to ensure they roast evenly and become crispy.
- Adjust seasoning: Customize with extra Old Bay, or try garlic powder, smoked paprika, or nutritional yeast for added flavor.
- Storage: Store leftovers in an airtight container at room temperature for up to 3 days.
FAQs About This Roasted Chickpea Recipe
Can I use a different seasoning?
Yes! Old Bay adds a unique flavor, but you can swap it for taco seasoning, curry powder, or even cinnamon and sugar for a sweet version.
Are roasted chickpeas healthy?
Absolutely! Chickpeas are a great source of plant-based protein, fiber, and essential nutrients like iron and folate.
How do I make the chickpeas extra crispy?
For the crispiest chickpeas, pat them dry thoroughly before roasting, and avoid overcrowding the pan.
Why Chickpeas + Old Bay?
The bold, savory flavor of Old Bay seasoning perfectly complements the nutty taste of roasted chickpeas. This combination transforms a simple legume into a crave-worthy snack that satisfies your salty cravings while delivering key nutrients.
Air Fryer Old Bay Chickpeas
For an even quicker and crispier version, you can make these Old Bay chickpeas in an air fryer! Here’s how:
Ingredients
- 2 (15-ounce) cans chickpeas, rinsed, drained, and dried
- 2 Tbsp extra virgin olive oil
- 3 Tbsp Old Bay Seasoning
Instructions for Cooking Chickpeas In Air Fryer
Preheat the air fryer: Set it to 375°F (190°C).
Prepare the chickpeas: In a medium bowl, toss the chickpeas with extra virgin olive oil and Old Bay seasoning until well coated.
Air fry: Place the chickpeas in a single layer in the air fryer basket (you may need to cook them in batches to avoid overcrowding). Cook for 12–15 minutes, shaking the basket every 5 minutes to ensure even crisping.
Cool and enjoy: Let the chickpeas cool for a few minutes before eating—they’ll crisp up more as they cool.
Tips for Air Fryer Success
- Don’t overcrowd: Spread the chickpeas out in a single layer for the crispiest results.
- Adjust time for extra crispiness: If you like them extra crispy, add 1–2 more minutes of cooking time, but keep a close eye to avoid burning.
- Batch cooking: If making a larger quantity, cook in batches for consistent crispiness.
Oven-Roasted Old Bay Chickpeas
Julie Pace, RDN
These crunchy chickpeas are a great snack, salad topping, or appetizer. This recipe only takes a few minutes to prep then bake. Vegan, high in protein and fiber making them a delicious and nutritious snack.
Prep Time 5 minutes mins
Cook Time 25 minutes mins
Total Time 30 minutes mins
Course Snack
Cuisine American, Gluten Free, vegan
- 2 15-ounce canned chickpeas, rinsed, drained, dried
- 2 Tbsp extra virgin olive oil
- 3 Tbsp Old Bay Seasoning
Preheat oven to 400 degrees.
In a medium bowl, toss chickpeas in oil and seasoning. Spread on a large baking pan and bake for 20-30 minutes, or until desired crispiness.
Keyword chickpeas, healthy snack
by Julie Pace, RDN | Mar 29, 2022
Rainbow Quinoa Salad
Julie Pace, RDN
Need a quick, healthy and delicious meal? This rainbow quinoa veggie salad can be ready to eat in 15 minutes or less. It's made with fresh vegetables like cucumbers, red cabbage, red onion, tomatoes, fresh ginger and edamame. Vegan, gluten free and delicious. Double or triple this meal prep friendly recipe for an easy lunch or dinner for the week ahead.
Prep Time 5 minutes mins
Cook Time 10 minutes mins
Total Time 15 minutes mins
Course Main Course, Salad
Cuisine American, dairy free, vegan
- 1/2 cup quinoa, dry rainbow
- 2 cups edamame, shelled cooked
- 2 cups red cabbage, chopped
- 1 small onion, red, chopped
- 2 med cucumbers, diced
- 1 large tomato, diced
- 2 tbsp low sodium soy sauce GF Coconut aminos or Tamari
- 2 inch fresh ginger, peeled and grated
Vegetables
While quinoa and edamame are cooking, chop vegetables.
In a large bowl, combine quinoa, edamame, and vegetables. Toss well. Drizzle with soy sauce and enjoy!
Keyword Quinoa Bowl, Quinoa Salad
