Category Archives: Nut Free

Baba Ganoush (Roasted Eggplant Dip)

Appetizers, Dairy Free, Dietary, Dips, Sauces & Spreads, Egg Free, Gluten Free, Make ahead, Nut Free, PREP, Recipes, Vegan, Vegetarian

September 6, 2016 by Chef Julie RD

9 Comments

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Looking for a new dip for your veggies? Try baba ganoush – a signature Middle Eastern roasted eggplant puree enriched with tahini and seasoned with lemon juice and lots of garlic.

My favorite part of this dip is the smokiness that the dish brings when roasting the eggplant. I additionally roasted the garlic for this dip too. Have you ever roasted garlic before? It adds that same smokiness but also a subtle sweet flavor. Simply add cloves of garlic (you can even do the whole head of garlic at once!) in a little tin foil pouch, drizzle with some olive oil and sprinkle a little salt and pepper. Seal up the foil and roast along with the eggplant. This will also help incorporate the garlic flavor throughout the dip because it is much easier to blend since it is softer when you puree the dip.

I picked up a bunch of eggplant at my last farmer’s market visit. It’s been sitting in my refrigerator because I just couldn’t decide what to make. I had so many recipe ideas running through my head. #foodbloggerproblems
My extended family decided this year to do a big fantasy football draft. It was pretty entertaining. One thing about our family is that we are all very loud. So all of in the room trying to have an organized fantasy draft = chaos. Everyone was just talking over each other, but once we figured everything out, everyone picked their teams. Wish me luck this season!

Baba ganoush is very similar to hummus, but instead of chickpeas being the base, roasted eggplant is. Don’t skimp on the tahini (ground sesame seeds). It really adds that extra boost of flavor, plus heart healthy unsaturated fats.

You can use baba ganoush like in any application where you would use hummus. Spread it on a sandwich instead of mayo. Swirl it in to mashed potatoes or mashed cauliflower to kick it up with some flavor. Or just simply dunk with your favorite veggies or pita chips.

Baba ga-what? It’s Baba Ganoush – a delicious roasted eggplant dip!

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Baba Ganoush (Roasted Eggplant Dip)

Author: Julie @ RDelicious Kitchen
Prep Time: 15 mins
Cook Time: 35 mins
Total Time: 50 mins

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Ingredients

Scale

2 tablespoons olive oil, divided
1 large eggplant
4 cloves garlic
2 tablespoons tahini
1 lemon, juiced
1 tablespoon parsley
salt and pepper, to taste

Instructions

Preheat the oven to (high) broil.
Slice eggplant into 1/4 inch rounds and place on a large baking sheet. Drizzle with 1 tablespoon olive oil and sprinkle with salt and pepper.
On a small piece of tin foil, add the garlic cloves, drizzle over 1/2 tablespoon of olive oil and sprinkle with salt and pepper. Loosely wrap the foil around the garlic. Place the wrapped garlic on the baking sheet with the eggplant.
Broil for 5 minutes, turn eggplant and broil for an additional 5 minutes. Turn broiler off, but do not remove eggplant from the oven. Heat oven to 350 degrees and roast for an additional 25 minutes.
Remove from pan, wrap the rounds in foil to lock in moisture; let sit for about 5 minutes.
Peel away most of the skin of the eggplant and add flesh to a food processor. It should be soft and tender and the skin should come off easy. Add the roasted garlic tahini, lemon juice, remaining 1 tablespoon olive oil, and parsley. Process until smooth and creamy. Season with salt and pepper.
Garnish with additional parsley. Serve with pita chips and veggies.

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Dark Chocolate Covered Kiwi Pops

Dairy Free, Dietary, Egg Free, Freezer Friendly, Gluten Free, Nut Free, PREP, Recipes, Vegan, Vegetarian

August 10, 2016 by Chef Julie RD

10 Comments

Have you heard of SunGold kiwifruit? It’s not like your typical kiwi, with its smooth skin and bright yellow flesh. Learn some more about these vitamin C packed fruit and try a delicious Dark Chocolate Covered Kiwi Pop treats.
I received free samples of Zespri SunGold Kiwifruit mentioned in this post. By posting this recipe, I am entering a recipe contest sponsored by Zespri Kiwifruit and am eligible to win prizes associated with the contest. I was not compensated for my time.
SunGold kiwifruit is popping up throughout grocery stores (June-October), since being one of the new fastest growing fruits globally.

Add SunGold @ZESPRIkiwifruit to a stick and cover with chocolate for a delicious treat #ad #theRecipeReDux

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So, I never really knew that kiwifruit was one word until recently… oops. I was typing it a text and it kept autocorrecting it to one word. Don’t worry, you won’t even have to type it anymore now that a fun kiwifruit emoji is coming!

Anytime I am teaching a cooking class or doing a cooking demo I always like to throw out fun facts about the food I’m cooking with. I would sweep a food category in jeopardy.
Five surprising facts about SunGold Kiwifruit:
1. Not all kiwifruit is “fuzzy” on the outside.
Zespri SunGold kiwifruit have a smooth, hairless skin. SunGold is also yellow on the inside, which is a surprise in and of itself because Americans are more familiar with the green kiwifruit variety with the fuzzy skin. Zespri SunGold kiwis have, a juicy, yellow flesh, and a tropical-sweet taste.
2. You don’t peel kiwifruit.
Kiwifruit is the perfect portable snack because it is easy to eat! Just cut in half with a knife and scoop with a spoon. That’s it – just cut, scoop, and enjoy!
3. Kiwifruit is a good meat tenderizer.
Both green and SunGold kiwifruit contain an enzyme called actinidin that helps break down protein. Actinidin occurs only in kiwifruit and improves digestive comfort by increasing the breakdown of proteins and facilitating digestion and emptying of the stomach. The actinidin can serve as a meat tenderizer: just peel and mash a kiwifruit and spread over meat or make a kiwifruit marinade. Actinidin will also break down protein in dairy so recipes with dairy should be consumed right away.
4. You can “measure” the taste of SunGold.
Zespri growers achieve the best-tasting kiwifruit through a measure called the brix. The higher the brix, the sweeter the fruit. The dry matter content (where all water is removed) indicates how high the brix will be once the fruit is ripe. A higher dry matter means the better quality the kiwifruit will be- it stores better and tastes better. Not all kiwifruit brands put so much focus on the brix and that’s why not all kiwifruit is created equal. With Zespri, you can really taste the difference!

Now that you know a little bit more about the Zespri SunGold kiwifruit, how do you pick the prefect one to enjoy? To tell if a SunGold kiwifruit is ripe – hold the kiwifruit in the palm of your hand and squeeze gently. It should yield to slight pressure when ripe. SunGold’s get softer and sweeter as they ripen.

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This little fruit has quite the nutrition credentials to go along with is delicious taste, including

an excellent source of vitamin C, containing 2x more vitamin C than oranges
provides as much potassium as a banana
and a good source of the antioxidant vitamin E

Fruit is one of my favorite desserts in the summer time. I’ve been finding myself grabbing a toothpick and poking into the frozen fruit in my freezer for a little sweet treat after dinner. I’ve never tried frozen kiwi before, so I thought it would be fun to give it a try! Plus, chocolate – how will this not be delicious?!
Verdict – love these! I found that the kiwi tasted even sweeter when it was frozen and they are easily customizable depending what extra little toppings you may want to add.

Chocolate Covered Kiwi Pops

Author: Julie @ RDelicious Kitchen
Yield: 4

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Ingredients

Scale

2 kiwis, peeled and sliced
4–6 oz. dark chocolate
(optional toppings) coconut flakes, walnuts, sprinkles, etc.

Instructions

Insert popsicle sticks into the kiwi slices far enough to hold the fruit without piercing through the other end. Freeze until firm.
Melt chocolate in a double broiler.
Dip kiwi slices into melted chocolate, and rest over wax paper or cooling rack.
Add desired toppings. After chocolate has hardened, eat and enjoy,
Store leftovers in the refrigerator or freezer

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Need even more SunGold kiwifruit inspiration? Scroll down to check out what other Recipe ReDuxer’s created.

Breakfast “Ice Cream” Sandwiches

Baked Goods, Breakfast & Brunch, Dietary, Egg Free, Freezer Friendly, MAIN DISHES, Make ahead, Nut Free, PREP, Recipes, Vegetarian

July 18, 2016 by Chef Julie RD

15 Comments

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On a hot summer morning, cool down with a this fun new breakfast twist. These raspberry chia Breakfast “Ice Cream” Sandwiches tastes like dessert and will nourish you through the morning!
I was super excited when KIND featured my recipe on their newsletter including my classic green smoothie to pair with their Raspberry Chia Breakfast Bars.

Ice Cream Sandwiches for #breakfast.. It’s #KINDawesome! #siggisambassador @KINDsnacks @SiggisDairy

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If you haven’t noticed, KIND came out with these new breakfast bars. These new bars (the raspberry chia flavor in particular) contain 5 whole grains including: oats, millet, buckwheat, amaranth, and quinoa along with a filling 6 grams of fiber.
It is always important to eat balanced meals. My go-to tip for anyone (myself included) is to enjoy at least 3 food groups per meal (with at least one of them being a fruit or vegetable).
That little tip can go a long way. It will help with portion control because portion sizes will naturally start to shrink in order to include various other food groups on your plate. Plus, it will help reach the minimum recommendation of aiming to consume at least 5 fruits and vegetables a day. More matter!
When I first tried these breakfast bars I usually paired them by dunking them in a yogurt with a side of fruit, so I was inspired by my combo to turn it more into a fun breakfast!
It feels like eating dessert for breakfast!

Breakfast “Ice Cream” Sandwiches

Author: Julie @ RDelicious Kitchen
Prep Time: 5 mins
Total Time: 5 mins
Yield: 4

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Ingredients

Scale

4 packages KIND raspberry chia breakfast bars (contains 2 bars per package)
2 (5.3 oz.) containers plain (or vanilla) yogurt (I used Siggi’s)
1 tablespoon chia seeds
1/4 cup raspberries

Instructions

In a small bowl, gently mash raspberries. Stir in chia seeds. Add yogurt and gently fold in raspberries and chia to make a raspberry swirl.
Open up KIND breakfast bars packages. Scoop about 1/3 cup onto one side of the breakfast bar and spread evenly. Top with the other breakfast bar (not too tight, so filling doesn’t spill out!)
Wrap each breakfast “ice cream” sandwich with plastic wrap and add to a sealed tight container. Place in the freezer for at least 2 hours or overnight.
Unwrap and enjoy a treat in the morning!

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Guacamole Shrimp Wonton Cups

Appetizers, Dairy Free, Dietary, MAIN DISHES, Nut Free, Recipes, Seafood

May 22, 2016 by Chef Julie RD

5 Comments

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Guacamole Shrimp Wonton Cups are a crowd-pleasing appetizer to share at your next gathering. Layered with guacamole, mango salsa, and shrimp, these flavors are the perfect little bite for entertaining!

We eat with our eyes first. This appetizer definitely catches your eye and the secret is – they are so easy to make!

Some recipes are more of an assemble kind of recipe vs. cooking everything from scratch and guess what.. that’s okay! It makes prep time much shorter saving you time in the kitchen. For this recipe, I used prepared guacamole and mango salsa. Feel free to create your version from scratch.

hand holding shrimp wonton cup appetizer

How to make wonton cups

Tip: Wonton wrappers are often found in the produce section of the grocery store.

Preheat oven to 350 F. Lightly coat a 24-cup mini muffin tin with nonstick spray.
Press wonton wrappers into each of the muffin tins, to create a cup shape.
Place into oven and bake for 10-12 minutes, or until golden brown.

Bonus: For extra flavor, brush the wontons with olive oil and sprinkle additional seasonings to the wonton wrappers before baking.

Skip this step: Don’t feel like making the wonton cups? Stack the layers of guacamole, mango salsa, and shrimp in a “scoop” chip.

Guacamole Shrimp Wonton Cups on a dark board

Nutrition Benefits of Ingredients

How do these Guacamole Shrimp Wonton Cups stack up nutritionally?

Homemade wonton cups: less sodium that pre-made chips
Guacamole: the base of guacamole is avocado – one-third of a medium avocado (50 g) has 80 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient-dense food choice
Mango-salsa: mangos are an excellent source of vitamin C, 50% DV, which plays an important role in immune function and skin health
Shrimp: provides a high amount of protein and healthy fats, in addition to a variety of vitamins and minerals

Guacamole Shrimp Wonton Cups

Author: Chef Julie Harrington, RD
Prep Time: 15
Cook Time: 10
Total Time: 25 minutes
Yield: 24 1x

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Ingredients

Scale

24 wonton wrappers
24 medium shrimp, peeled and deveined
1 tablespoon olive oil
1 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon onion powder
1/4 teaspoon cayenne pepper
1/4 teaspoon oregano
1/4 teaspoon pepper
1 cup guacamole
1 cup mango salsa

Instructions

Preheat oven to 350 F. Lightly coat a 24-cup mini muffin tin with nonstick spray.
Press wonton wrappers into each of the muffin tins, to create a cup shape.
Place into oven and bake for 10-12 minutes, or until golden brown.
In a medium bowl, combine shrimp, olive oil, garlic powder, paprika, onion powder, cayenne pepper, oregano, and black pepper.
Coat a large pan with cooking spray and place over medium-high heat. Add shrimp, cook, flipping once, until pink and opaque, about 2 minutes on each side. (or place on skewers and grill)
Fill each wonton with 1 tablespoon guacamole, 1 tablespoon mango salsa, then 1 shrimp.
Serve immediately.

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Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw

Edamame Avocado Hummus

Smoked Salmon Avocado Flatbread

Raspberry Lime Chia Jam

Dairy Free, Dietary, Dips, Sauces & Spreads, Egg Free, Gluten Free, Nut Free, Recipes, Vegan, Vegetarian

February 29, 2016 by Chef Julie RD

4 Comments

Skip the jarred stuff and make your own sweet and tangy Raspberry Lime Chia Jam. It’s great to spread on toast, stir in yogurt, or top on waffles in place of syrup.
It’s peanut butter ~~jelly~~ raspberry lime chia jam time! Maybe we should stick to the original phrase, but I definitely encourage you to think outside the box and try this raspberry lime chia jam. It has a sweet and tangy flavor your tastebuds will love, plus an extra boost of fiber from the chia seeds.

Spread on toast, stir in yogurt, or top on waffles. This sweet & tangy Raspberry Lime Chia Jam will wow your tastesbuds

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I was at the diner with my friends and I ordered my favorite omelette with mushrooms, spinach, tomatoes, and feta cheese with rye toast (dry) on the side. Along with my toast came the selection of jellies, jams, and marmalades which brought up the question – what’s the difference between each of them?
Jam – Jam is made of crushed fruits that are then cooked with sugar, pectin, and acid until the fruits reach a spreadable consistency. Jam has an organic shape to it, and often has chunks of fruit in it, which also can contain seeds if they fruit has them. In addition to being a spread, jams are also good for fillings.
Jelly – The fruit contained in the form of jelly is the fruit’s juice. The fruit is crushed and cooked so the juice can be extracted. It is more gelatinous and easier to spread. It’s main ingredients are fruit juice, pectin, an acid, and sugar. Jellies can also be made from ingredients other than fruit, such as herbs, tea, wine, liqueurs, flowers, and vegetables.
Marmalade – The word marmalade is french, meaning “citrus preserves”. Marmalades are cooked with the fruit’s peel and pulp for a long time, and traditionally do not use pectin. Marmalades are usually made with citrus fruits, like oranges, lemons, limes, or grapefruits, and are often used as spreads or glazes.
A homemade jam like this can be a great addition to sweeten up meals/snacks with wholesome fruit and to help trim back on added sugars.
– Opt for plain yogurt, instead of flavored yogurt, and add a tablespoon of jam to sweeten it up
– Warm up a tablespoon of jam and drizzle over pancakes or waffles in place of syrup
– Opt for plain oatmeal and stir in a tablespoon of jam
– Simply spread jam on a piece of whole wheat toast

Raspberry Lime Chia Jam

Author: Julie @ RDelicious Kitchen
Cook Time: 8 mins
Total Time: 8 mins
Yield: 16 1x

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Ingredients

Scale

2 cups raspberries (fresh or frozen)
2 limes, juiced and zested
2 tablespoons chia seeds
(optional) 1 tablespoon coconut sugar

Instructions

In a small pot combine the raspberries, lime juice, and coconut sugar (if using). Cook over low heat until the raspberries start to break down, stirring occasionally.
With the back of a wooden spoon, mash the raspberries. Add the chia seeds and cook for another 1-2 minutes until the jam begins to thicken.
Remove from heat. Stir in the zest.
Let cool and spread on toast, stir in oatmeal, or top on waffles/pancakes.

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Avocado (Waffle) Toast

Breakfast & Brunch, Dairy Free, Dietary, Nut Free, PREP, Quick & Easy, Recipes, Vegetarian

February 22, 2016 by Chef Julie RD

12 Comments

Break out of breakfast boredom and try sprucing up your breakfast with this Avocado (Waffle) Toast that will gear you up for the day ahead.

I love breakfast. I love food. I love breakfast food. I was excited to see this month’s Recipe ReDux‘s theme was to “break out of breakfast boredom”. I’ve been cooking up a lot of breakfast recipes here lately, well because I love breakfast!

Upgrade your avocado toast! Have you ever tried using a whole wheat waffle in place of bread? #thereciperedux #rdchat

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I just don’t understand how people skip breakfast in the morning. Come on people, breakfast food is the best! I just love the versatility of breakfast. You can go either sweet or savory and it’s one of the easiest meals where all food groups can perfectly fit.

For me, breakfast is best when it has the perfect balance, both nutritionally and flavor-wise. I like to practice what I preach and aim for at least 3 food groups per meal, one food group being a fruit or vegetable. This avocado (waffle) toast is packed with lean protein, whole grains, healthy fats, and fiber.

But let’s get real, this kind of breakfast is not always on the regular, especially on the mornings where I am running out the door sipping on my coffee in my travel mug on my commute. Don’t worry, I have plenty of other breakfast options that might work too!
Protein Pancakes (these taste delicious reheated too!)
2 minute (microwave) Oatmeal Muffin (single serving!)
Tropical Wild Blueberry Smoothie (perfect for on the go!)
Frozen Single Serve Pumpkin Steel Cut Oatmeal (make ahead recipe!)
Swiss Chard and Mushroom Quiche (make ahead recipe!)
Protein Smoothie (without using protein powder!)
The Best Overnight Oatmeal (make ahead recipe!)

Spruced Up Avocado (Waffle) Toast

Author: Julie @ RDelicious Kitchen
Yield: 1

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Description

Simplicity is sometimes the most delicious! Fuel up with a breakfast that will keep you full an satisfied all morning.

Ingredients

Scale

1 whole wheat frozen waffle
1 slice tomato
1/4 avocado thinly sliced
1 egg
sprinkle of pepper, sea salt, and red pepper flakes

Instructions

Toast waffle according to package directions.
Top with tomato slice and avocado slices.
In a small pan coated with cooking spray, cook egg sunny side up until desired doneness. Add on top of tomato and avocado slices.
Sprinkle with pepper, sea salt, and red pepper flakes.

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Looking for more breakfast ideas? Check out what other Recipe ReDux members created this month too!

Savory “Cheesy” Popcorn

Beans & Grains, Dairy Free, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, PREP, Quick & Easy, Recipes, Snacks, Vegan, Vegetarian

January 22, 2016 by Chef Julie RD

10 Comments

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Switch up your snack routine with Savory “Cheesy” Popcorn!

Have you recently bought a new ingredient that is sitting in your pantry just because you really don’t know really how to use it? I bought nutritional yeast for one recipe and it’s been sitting in my pantry ever since.

Savory "Cheesy" Popcorn made with nutritional yeast

Did you know… National Popcorn Day is January 19th? I wanted to celebrate with a delicious new popcorn recipe! Popcorn is one of my favorite snacks. Many people don’t realize, but popcorn is a whole grain. The white part that puffs up is the endosperm, the flakey part is the bran, and the part that usually gets stuck in your teeth is the germ.

Popping popcorn at home is very simple. Bonus – there is the flexibility to play around with different toppings.

What is nutritional yeast?

Nutritional yeast is made from a single-celled organism, Saccharomyces Cerevisiae, which is grown on molasses and then harvested, washed, and dried with heat to kill or “deactivate” it. Because it’s inactive, it doesn’t grow like baking yeast does so it has no leavening ability. Yeasts are members of the fungi family, like mushrooms. (source)

Savory "Cheesy" Popcorn with a colorful napkin

The golden flakes of nutritional yeast have a nutty aroma and well known cheesy flavor, making it a go-to vegan substitute for Parmesan cheese. (Hence the quotes in the recipe title “cheesy”) If you like this recipe and don’t have or want to use nutritional yeast, simply swap with Parmesan cheese.

Using nutritional yeast is a great alternative for those with lactose intolerance or who are vegan. Plus, nutritional yeast is rich in Thiamin, Riboflavin, Niacin, Vitamin B6, Folate and Vitamin B12.

Flavor combinations

Sprinkle nutritional yeast on popcorn and call it a day, or add a few extra spices to kick it up a notch. I added salt, garlic powder, cayenne pepper, and smoked paprika for an overall savory flavor profile.

Savory “Cheesy” Popcorn

Author: Chef Julie Harrington, RD
Cook Time: 5
Total Time: 5 minutes
Yield: 8
Category: snack
Method: stove top
Cuisine: american

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Ingredients

Scale

1 tablespoon canola oil
1/4 cup popcorn kernels
olive oil spray
2 tablespoons nutritional yeast
1/8 teaspoon salt
1/2 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1/2 teaspoon smoked paprika

Instructions

Heat oil in a large pot over medium heat. Add a few pieces of popcorn – if the corn slowly spins in the oil then the oil is hot enough.
Add remaining popcorn and cover with a lid. Once the popcorn starts popping, shake the pot gently to have the oil evenly coat the kernels.
Remove from heat when the popping stops (when you can count to 3 between pops) and transfer to a large bowl.
Combine the nutritional yeast, salt, garlic powder, cayenne pepper and smoked paprika in a small bowl and mix to combine.
Get a large serving bowl and place half of the popcorn in it. Spray generously with olive oil then sprinkle over half of the spice mix. Add the remaining popcorn and repeat once more. Toss to coat and serve.

Keywords: popcorn, nutritional yeast, vegan, snack

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Cheesy Veggie Chip Popcorn

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Vegetable Lentil Soup

Beans & Grains, Dairy Free, Dietary, Egg Free, Freezer Friendly, Gluten Free, MAIN DISHES, Make ahead, Nut Free, PREP, Recipes, Soups & Stews, Vegan, Vegetarian, Vegetarian

January 17, 2016 by Chef Julie RD

7 Comments

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Warm-up this winter with a warm bowl of Vegetable Lentil Soup. This vegan-friendly soup will be sure to help meet your daily recommendations of veggies for the day!

Vegetable Lentil Soup in a white decorative bowl

Dare I say it’s actually starting to feel like winter here in New Jersey. Usually, in December I’m beginning to make my favorite soups, but this year was just so warm. I’m hoping I’m not jinxing myself and all of a sudden we are going to get a blizzard. If so, I do have this big batch of vegetable lentil soup to warm up with!

vegetable lentil soup in a decorative white bowl

One of my favorite things at work is teaching cooking classes. A few months ago I taught a class called “Soups and Stocks”. My goal for the class was to show how making soup at home can be simple, nutritious, and delicious. The biggest complaints I heard from customers is when they tried making it at home, their soups “tasted bland, watered down, and boring”. The key to a flavorful soup is the base: stock. Due to the process, Progresso’s chefs use to simmer the real bones, Progresso Cooking Stocks have rich, meaty flavor and are full of body, making them ideal for adding deep, complex flavor to many dishes including soups, stews, sauces, and gravies.

What’s the difference between stock and broth?

The foundation of any great soup of stew is a flavorful broth or stock. Often the terms stock and broth are used interchangeably, but there are three important differences: ingredients, cook time, and seasoning.

Stock is made by simmering a combination of bones, mirepoix (carrots, celery, and onion), and aromatics in water for two to six hours. Gelatin from the bones is an essential part of the stock that is created when the connective tissue in meat breaks down, giving stock its body; the gelatin is what causes a stock to gel when chilled.

Broth is typically made by simmering meat, mirepoix, and aromatics for a shorter amount of time, typically between 1 and 2 hours. It is also often more heavily seasoned than stock.

Bone broth is a hybrid of broth and stock. It is cooked for a long period of time and the goal is not only to extract the gelatin from the bones (like in a stock), but also to release the nutritious compounds and minerals (namely collagen, but also glucosamine, amino acids, electrolytes, calcium, and more).

Vegetable Lentil Soup

Author: Chef Julie Harrington, RD
Prep Time: 20
Cook Time: 40
Total Time: 1 hour
Yield: 8
Category: Soup

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Description

Warm up this winter with a warm bowl of Vegetable Lentil Soup. This vegan soup will be sure to help meet your daily recommendations of veggies for the day!

Ingredients

Scale

2 tablespoons olive oil
1 small onion, diced
2 large carrots, peeled and chopped
5 cloves garlic, minced
2 teaspoons cumin
1/2 teaspoon dried thyme
2 (15 oz) cans fire roasted diced tomatoes
1 (15 oz) can chickpeas, drained and rinsed
1 cup green lentils
1 (1 quart) box Progresso vegetable cooking stock
3 cups water
1 teaspoon salt
1 teaspoon pepper
1/2 teaspoon red pepper flakes
2 cups kale, ribs removed and chopped

Instructions

Heat olive oil in a large stock pot over medium heat. Add the onions and carrots, cook stirring often, until onion becomes tender and translucent.
Add the garlic, cumin, and thyme. Cook until fragrant. Add fire roasted tomatoes and chickpeas.
Add the lentils, then pour in Progresso vegetable cooking stock and water. Season with salt, pepper and red pepper flakes. Bring soup to a boil, then turn down to a gentle simmer. Cook for 30 minutes, until the lentils are tender.
Transfer 3 cups of soup into a blender or food processor (make sure to get an even mixture of veggies and broth). Puree mixture until smooth. Add pureed soup back into the pot and add kale. Cook until wilted.

Keywords: lentil, vegan, vegetarian, soup, plant-based

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Disclosure: By posting this recipe I am entering a recipe contest sponsored by Progresso and am eligible to win prizes associated with the contest. I was not compensated for my time.

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Lemon Parsley Chickpeas

30 minutes or less, Beans & Grains, Dairy Free, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, One pot/dish, PREP, Quick & Easy, Recipes, Side Dishes, Vegan, Vegetarian, Vegetarian

January 8, 2016 by Chef Julie RD

4 Comments

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Adding more plant-based proteins into a healthy diet, like chickpeas, can reduce the risk of heart disease. Chickpeas are a versatile legume in the kitchen and with a few simple ingredients, you’ll get hooked on these Lemon Parsley Chickpeas!
I’m on a total chickpea kick lately. These lemon parsley chickpeas, hummus, and Banza pasta.. I can’t get enough.
Did you know.. Chickpeas, also called Garbanzo Beans, are the most widely consumed legume in the world?Chickpeas are a great balance of carbohydrates, protein, and fiber. With the new USDA guidelines, along with many other beneficial improvements now encourages healthy eating patterns to include:

A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes such as beans and peas, soy products, and nuts and seeds.

The typical American diet is so “meat-based” when it comes to the protein food group. Adding variety of plant-based protein is beneficial for many reasons including it’s high fiber content, providing adequate protein for growth and repair, and low in saturated fat which can reduce the risk of heart disease.
Chickpeas are a great plant-based protein to start incorporating into a healthy diet!

Enjoy these Lemon Parsley Chickpeas as a side dish, top of salad, or simply as a snack #plantbased #vegan

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Lemon Parsley Chickpeas

Author: Julie @ RDelicious Kitchen

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Ingredients

Scale

2 (15 oz.) cans chickpeas, drained and rinsed
1 tbsp olive oil
2 tbsp garlic, minced
2 tbsp lemon juice
2 tbsp fresh parsley, chopped

Instructions

Add olive oil to a large saute pan over medium heat.
Add garlic, saute for 1 minute, until it begins to become fragrant. Add chickpeas and toss with garlic and olive oil until evenly coated.
Stir in lemon juice and simmer until reduced by half, tossing chickpeas occasionally.
Remove from heat and stir in chopped parsley.

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Mediterranean Hummus Wraps

Appetizers, Dietary, Egg Free, Nut Free, Recipes, Sandwiches & Burgers, Vegetarian

October 17, 2015 by Chef Julie RD

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Kick up the flavor and feel good about eating these Mediterranean Hummus Wraps at your next tailgate party.

“By posting this recipe I am entering a recipe contest sponsored by Sabra Dipping Co. LLC, and am eligible to win prizes associated with the contest. I was not compensated for my time.”
In the fall, football lovers Sunday’s are dedicated to football. There is always a rivalry on Sunday (or Thursday and Mondays – so much football!) in my house. I am a big NY Giants fan and Adrian is a die hard Philadelphia Eagles fan. But we have one big thing in common.. we don’t like the Dallas Cowboys. We have gone to a few Giants/Eagles game together which has been fun, but always at Metlife stadium (where the giants play, if ya didn’t know). When you are on Giants turf and you’re wearing Eagles gear you will get taunted haha!

Enjoy #TwoSpoons of hummus this Sunday with these Mediterranean Hummus Wraps while you root on your favorite @NFL team #ad @Sabra

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This year Adrian and I are playing in a survivor pool. Pick a different winner of one pro football game each week. Win, and live to pick again the next week. Lose, and you are eliminated. We are hanging in there so far. We picked the Jets this week to win. Cross your fingers for us! The pool started with 30+. Now there are only 15 people left.

With football viewing comes snacks. Dating a dietitian is a good guarantee that healthy snacks be included. Typical football grub like wings, creamy dips, pizza, etc. which can leave you feeling weighed down. Many of those food are heavy with saturated fats.
I’m going a little Mediterranean with this recipe to trim back on saturated fats and include heart healthy unsaturated fats instead. Sabra is the Official Dips Sponsor of the NFL which is fitting that hummus is our power player for this recipe. With its combination of chickpeas, sesame seeds (tahini) and healthy fats, hummus can be part of an eating pattern for health, including the well established Mediterranean diet.

Nine out of 10 Americans don’t eat enough vegetables each day, including nutrient-rich beans. Sabra is encouraging everyone #TwoSpoons of hummus a day. Just two spoonfuls a day will fulfill your bean recommendation for the week. How easy is that? Hummus can be versatile in your kitchen. Enjoy simply as dip for veggies, use as a spread in place of mayo, use to make a creamy dressing, or even to thicken soups in place of cream.

Mediterranean Hummus Wraps

Author: Julie @ RDelicious Kitchen
Yield: 8

Print Recipe

Ingredients

Scale

2 bell peppers, chopped
1 small eggplant, diced
1 large zucchini, diced
2 cloves garlic, minced
1 tbsp olive oil
1/2 cup Sabra roasted pine nut hummus
1/4 cup pitted katamala olive, chopped
1/4 cup feta cheese
4 whole wheat wraps

Instructions

Preheat oven to 400 degrees F.
On a large baking sheet, add the red bell pepper, eggplant, zucchini, and garlic. Drizzle with olive oil. Bake for 20-25 minutes until vegetables are tender and beginning to brown, mixing occasionally.
On each wrap, add 2 tbsp of hummus. Layer the roasted vegetables, katamala olives, and feta cheese. Roll up and cut into 4 pieces. 2 pieces per serving.

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