Cauliflower Chickpea Veggie Soup is a nutrient-rich, low-carb dish that is easy to prepare and perfect to enjoy in the spring or any time of year. Serve with crackers or fresh toasted bread if desired. Ingredients Serves: 5-6 Time: 35 minutes Cauliflower Chickpea Veggie Soup …
Sweet Potato & Cauliflower Curry with chickpeas, green peas, kale, onion, carrot, and mushrooms served over rice. This delicious plant-based dish is rich in nutrients and protein and is easy to prepare! See below the ingredients for substitutions. For a grain-free option, serve with shredded red cabbage or lentils instead of rice.
*Lite coconut milk is a low-fat alternative. You may also substitute for unsweetened, unflavored soy or nut milk, cow’s milk (for non-vegan), or you may dilute regular coconut milk with water (i.e. 2/3 cup coconut milk + 1/3 cup water for a recipe that calls for 1 cup)
Directions
Begin by preparing your vegetables
In a large skillet, set heat to medium-high. Once hot, add the olive oil.
Next, add the onion and cook for 3-5 minutes before adding the carrots.
Cook the vegetables together for 5-7 minutes, then add the green peas, chickpeas, and mushrooms. Continue stirring together until all the vegetables are lightly tender.
Next, add the seasonings and curry paste and stir for 1 minute before adding the tomato sauce and coconut milk.
Bring the mixture to a simmer, covering with a lid and turning heat to low for 10 minutes.
Then, add the kale and cook until lightly wilted. Remove the pan from heat.
Serve over rice; if desired, top with a squeeze of lime or lemon juice and minced cilantro.
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Cajun Pasta & Red Beans is a quick and easy dish that can be modified easily for a gluten-free option using gluten-free pasta. Try this recipe with andouille sausage or a plant-based meat alternative! If you’re low on ingredients or don’t have much time to …
Roasted Beets & Tomatoes with Couscous, beans, and kale makes for a delicious spring recipe packed with nutritious greens and grains. Try mixing and matching this recipe with other hearty greens such as collards or chard or substituting the white beans for chickpeas.
Ingredients
Serves: 3-4 Time: 45 minutes
Roasted Beets & Tomatoes with Couscous
Roasted Beets & Tomatoes
3-4 large golden beets, peeled & sliced
10 oz cherry tomatoes, halved
1 Tbs olive oil
1/2 tsp black pepper
1 tsp dried thyme
1 tsp paprika
Dash of salt
1 Tbs red wine vinegar
Couscous and Beans
1/2 large onion, diced
2-3 garlic cloves, minced
1 can cannellini beans, drained & rinsed
2 cups vegetable broth
1 cup couscous
1 Tbs olive oil
2 cups kale, stems removed & chopped
Directions
Begin by preheating the oven to 400ºF.
Meanwhile, prepare the beets and tomatoes and toss in a mixing bowl with the olive oil, red wine vinegar, and seasonings.
Lay the beets and tomatoes out onto a baking tray.
Place in the oven and roast for about 25-35 minutes or until beets are tender and easy to poke through with a fork. Flip and stir the beets and tomatoes about halfway through roasting.
Then, add the vegetable broth and bring it to a boil.
Once boiling, add the couscous and stir together for 5-7 minutes.
Set heat to low, cover with a lid, and simmer for 15-20 minutes. The couscous will absorb the liquid quickly, so stir occasionally and add more broth or water as needed.
When the couscous starts to absorb the liquid, add in the beans.
Add in the kale once the couscous is cooked and let it wilt.
Remove the beets and tomatoes from the oven once roasted.
Serve the beets and tomatoes with the couscous mix, and enjoy!
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Silken Tofu Curry served over rice is a deliciously creamy dish that is easy to prepare. This Thai-inspired dish can be substituted with other vegetables and proteins. For a lower-fat option, remove the peanut butter and see the substitute for coconut milk below the ingredients. …
Oyster Mushrooms & Bulgur Wheat with seasonal vegetables, greens, and a light protein makes for a delicious and healthy spring platter that is easy to make! Oyster mushrooms are highly nutritious and may provide heart and immune system health. Bulgur wheat is a fiber-rich and …
Roasted Eggplant Couscous with chickpeas, cucumber salad, and topped with a tahini dressing, makes for a delicious vegetable platter. This healthy recipe takes some preparation but is well worth it!
Prepare the eggplant by slicing it, tossing it in a generous amount of salt, then allowing it to rest on a baking tray or in a colander for at least 30 minutes.
Meanwhile, prepare the cucumber salad. Combine the ingredients in a mixing bowl and place it in the refrigerator.
Then, prepare the tahini dressing and store it in the refrigerator.
Once the eggplant has rested, rinse in a colander, then toss in olive oil, a dash of salt and pepper with the red wine vinegar, then spread out on a tray and place in the oven. Bake in the oven for 20-25 minutes or until softened and lightly roasted.
Meanwhile, prepare the onion, bell pepper, and garlic.
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Miso Mapo Tofu is a delicious and easy rice dish influenced by a pork dish found in Chinese and Japanese cuisine using silken tofu and minced mushrooms. This plant-based recipe also traditionally uses whole sichuan and doubanjiang, a spicy fermented bean paste, but we decided …