Category Archives: Recipes

Citrus Beet Salad with Champagne Vinaigrette Dressing

Dairy Free, Egg Free, Gluten Free, MAIN DISHES, Recipes, Salads, Vegetarian

April 3, 2016 by Chef Julie RD

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Add a pop of color and fresh flavors with this Citrus Beet Salad with a Champagne Vinaigrette Dressing.
One summer in high school, I worked for this catering company and they had this citrus salad on the menu that majority of customers ordered. One busy weekend, there a bunch of catering events scheduled and I was working the prep station, segmenting hundreds of citrus. I became pretty speedy at the process. By segmenting citrus away from the connective membrane makes it more tender and visually appealing, especially for a salad.
Beets have a very distinct earthy flavor. By adding something acidic, like citrus fruit, it offsets it by giving the beets a sweeter note.
Beets contain two important nutrients that can help lower blood pressure: potassium and nitrate. Potassium works with sodium to maintain the volume of blood in circulation steady. More sodium in the body means more water, more blood volume and higher blood pressure. Consuming more potassium helps flush sodium out of our system, lowering blood pressure.

Add bright colors and flavors to a salad with this Citrus Beet Salad with Champagne Vinairgrette Dressing #rdchat

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I just love the bright colors the ingredients in this salad bring. More colors, more nutrients!

Citrus Beet Salad with Champagne Vinaigrette Dressing

Author: Julie @ RDelicious Kitchen
Yield: 4

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Ingredients

Scale

3 beets, greens and stems removed
1 grapefruit, cut into segments
1 orange, cut into segments, reserving 1 tablespoon of juice and the zest
1 tablespoon olive oil
1 tablespoon champagne vinegar
1/2 tablespoon honey
pinch of salt and pepper
2 cups arugula
1/4 cup toasted walnuts

Instructions

Preheat oven to 425 degrees. Scrub beets clean under cold water. Wrap each beet in tin foil. Place on a baking sheet; bake until beets are slightly soft to the touch, 45 minutes to 1 hour depending on their size. Cool beets in packets, then rub off skins (use a paring knife for tough spots). Quarter each beet.
In a small bowl, whisk together olive oil, champagne vinegar, honey, orange juice, salt, and pepper.
In a large bowl, combine the beets and arugula. Drizzle half the vinaigrette over the beet arugula mixture and toss to combine.
Top with grapefruit segments, orange segments, and walnuts. Drizzle the remaining vinaigrette on top. Garnish with orange zest.

Notes

Time-saving tip: Use Love Beets (See Supermarket RD’s Picks), which are already cooked and steamed.

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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!

Tropical Wild Blueberry Smoothie

Dairy Free, Drinks & Smoothies, Egg Free, Gluten Free, MAIN DISHES, Quick & Easy, Recipes, Vegan, Vegetarian

February 15, 2016 by Chef Julie RD

8 Comments

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Add a boost of flavor and nutrition with a Tropical Wild Blueberry Smoothie.
By posting this recipe I am entering a recipe contest sponsored by the Wild Blueberry Association of North America and I am eligible to win prizes associated with the contest. I was not compensated for my time.
It dropped to 2 degrees here in NJ this past weekend.. BRRR. Simple tasks like running errands was brutal in the cold. I kept envisioning a getaway to a warm tropical island.
Sadly, there were no tropical island trips planned in the near future, so I had to improvise. Instead I created a tropical wild blueberry smoothie.
You may think I’m contradicting myself for wanting to get away to a warm place and then make a cold smoothie, but smoothies are a staple in my kitchen year round, no matter what the temperature is. Why? Because smoothies are so easy to pack in a ton of nutrition with a variety of healthy foods coming from all food groups.
Plus, smoothies are so easy to customize with various combinations, so you’ll never get bored! I always like to experiment in the kitchen with new combinations and new ingredients. One new ingredient I tried in this smoothie recipe are wild blueberries. Wild Blueberries have twice (2x) the antioxidant capacity of larger cultivated blueberries. A growing body of research shows the potential health benefits of Wild Blueberries including gut health, diabetes, cancer and brain health.

Make your morning WILD with a Tropical Wild Blueberry Smoothie #WildYourSmoothie @WildBBerries #ad

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I often find that certain fruit flavors, like blueberries, get lost when getting mixed into a smoothie because other strong fruit flavors take over.
Wild blueberries are a little extra special than your regular cultivated blueberries. Wild blueberries have a more intense flavor than regular blueberries. Wild Blueberry plants grow wild and are genetically diverse with thousands of interlocking plants spreading naturally across fields called barrens. It’s this diversity that gives Wild Blueberries their complex and delicious flavor — an extraordinary mix of tart and sweet.
Smoothie Tip: Use frozen fruit when making smoothies. This will chill the smoothie plus thicken it without using ice, which can water down the flavor.
The Wild Blueberry crop (99% of it) is frozen. These potent little berries are individually quick frozen (IQF) at harvest locking in their nutrition and taste. It’s nature’s pause button.

Tropical Wild Blueberry Smoothie

Author: Julie @ RDelicious Kitchen
Prep Time: 5 mins
Total Time: 5 mins
Yield: 2

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Description

#WildYourSmoothie with a tropical twist

Ingredients

Scale

1 banana
1 cup frozen Wild Blueberries
1/2 cup frozen pineapple
2 tablespoons unsweetened coconut flakes
2 tablespoons flaxseed
1/2 cup cottage cheese
1 cup unsweetened coconut milk (or milk of your choice)

Instructions

Simply add the banana, wild blueberries, pineapple, coconut flakes, flaxseed, cottage cheese, and coconut milk in to a blender. Blend until smooth.
For a thicker consistency, add ice. For a thinner consistency, add water.
Top with additional wild blueberries, coconut, or pineapple.

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Thank you Kara Lydon, on behalf of the Wild Blueberry Association of North America, inviting me to participate in a smoothie recipe contest for dietitians and healthy living bloggers.
Check out all of the #RDapproved wild blueberry smoothie creations using #WildYourSmoothie. Or you can head on over to the Wild Blueberry Association’s website and follow them on Facebook, Twitter, Instagram, and Pinterest to discover even more Wild Blueberry recipes.

Mocha Latte

Dairy Free, Dietary, Drinks & Smoothies, Gluten Free, MAIN DISHES, Recipes, Vegan, Vegetarian

February 10, 2016 by Chef Julie RD

8 Comments

You don’t have to get out of your pajamas and wait on line at Starbucks to enjoy lattes anymore. Learn how simple it is to make your own latte at home. This Mocha Latte tastes indulgent without breaking the bank.

Mocha Latte in a color mug with biscotti

Disclosure: I was asked to participate in the @CocoaVia #HeartMonth campaign as a member of the Healthy Aperture Blogger Network. I was compensated for my time.

I’m from New Jersey and in NJ people feel very strongly about their coffee. Dunkin vs. Starbucks. When I say people feel very strongly about their coffee, they will openly tell you why they like their choice and how you should too.

Dunkin or Starbucks?

I don’t often get coffee out, as I prefer to make it at home, but when I want to grab a quick cup of coffee I’ll stop at Dunkin. For more of the specialty drinks, like lattes, I prefer Starbucks, so you could say I’m the rare NJ coffee drinker. I don’t pick sides.

Mocha Latte in a colorful mug with a biscotti

I’m the type of morning person where coffee must be present during my morning routine. I don’t want to have to wait until I’m already out the door to get my caffeine fix. Coffee beverages, like lattes, can be part of a healthy diet. An average latte contains one full serving of dairy.

When I found this little milk frother gadget, I realized how easy it was to make lattes at home and get that perfect amount of foam like if a barista was making you a latte right in your own kitchen.

There is just something about sipping on a warm coffee in the morning that makes me happy. Skip the chocolate syrup for a mocha latte and try using a packet of unsweetened dark chocolate CocoaVia® cocoa extract supplement, a daily cocoa extract supplement that delivers the highest concentration of cocoa flavanols, which are scientifically proven to promote a healthy heart by supporting healthy blood flow†.

Skip the coffee shop & make your own heart-healthy Mocha Latte at home with the help of @CocoaVia #heartmonth #ad

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Chocolate is a fabulous treat, but it’s not a reliable way to get sufficient quantities of cocoa flavanols. Traditional cocoa processing, which includes drying, fermenting and roasting of beans, destroys many of the flavanols naturally present in the cocoa bean. CocoaVia® supplement isolates the “good stuff” in chocolate in a convenient, versatile form, without all the calories and fat.

Mocha Latte

Author: Chef Julie Harrington, RD
Yield: 1

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Description

Cozy up to a delicious mocha latte that you can make right at home!

Ingredients

Scale

1 teaspoon instant espresso powder
2 tablespoons hot water
8 ounces low-fat milk
1 packet CocoaVia® unsweetened dark chocolate packet
(optional) 1/4 teaspoon coconut sugar (or sweetener of your choice)

Instructions

Prepare instant espresso by stirring instant espresso powder with hot water in a coffee mug.
In a small pot over low-medium heat, warm the almond milk, just until tony bubbles begin to surface. Remove from heat and use an electric milk frother to create foam.
Slowly pour the warmed milk over the prepared espresso using a large spoon to hold back the milk foam. Spoon as much foam as you desire on top.
Stir in one CocoaVia® unsweetened dark chocolate packet and coconut sugar (if using).
Serve immediately.

Notes

CocoaVia® cannot be baked or heated, as the process will destroy the cocoa flavanols; It can be poured into hot milk or other liquid

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Protein Pancakes

Breakfast & Brunch, Dietary, Gluten Free, Quick & Easy, Recipes, Vegetarian

February 8, 2016 by Chef Julie RD

7 Comments

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Pancakes made with whole grains and packed with protein, will keep you full all morning! These pancakes don’t use protein powder to boost up their protein content. Can you guess what secret ingredients add that satisfying boost?

I’ve been making these protein pancakes for a few years now when I get that pancake craving. I never really liked pancakes growing up. (I was a weird kid) I think it was because I never felt satisfied. I always had them as more of a dessert, rather than breakfast.
Just by adding a few wholesome ingredients to a blender and BAM you got yourself a protein-packed pancake batter. How much easier can it get?

What makes the protein content so high? Cottage cheese and egg whites! One serving of these protein pancakes contain 19 grams of protein. The cottage cheese helps thicken the pancake batter for a fluffy pancake.

Do you know the secret ingredient that packs these Protein Pancakes with protein without using protein powder? #rdchat

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These pancakes have been posted way back when I first started blogging. I spruced up the pictures and tweaked the recipe a bit for improvement in both taste and nutrition.

Protein Pancakes

Author: Julie @ RDelicious Kitchen
Yield: 4

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Ingredients

Scale

1 cup rolled oats
1 cup cottage cheese
1 cup egg whites
1/4 cup ground flaxseed
2 tablespoons cinnamon
2 bananas

Instructions

Combine rolled oats, cottage cheese, egg whites, ground flaxseed, cinnamon and banana in a blender to form a thick pancake batter like consistency. Do not over blend.
Cook on a hot non-stick pan sprayed lightly with cooking spray until golden brown.
Flip over until the other side is golden brown.
(Optional) Top with additional banana slices, walnuts, and maple syrup.

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Healthy Cookie Dough Bites

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

January 29, 2016 by Chef Julie RD

10 Comments

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Calling all cookie dough lovers. This recipe is for you.
A few months ago, on a whim, I made a cookie dough dip. This was actually a simplified version of a “dessert hummus” recipe I created that was published in a cookbook I developed recipes for in a previous job.
This past weekend, being snowed in from winter storm Jonas, there was not much else to do (in between all the shoveling) but cook and bake all day! I was going to make the cookie dough dip again, but this cake pop video popped up on my facebook and inspired me to turn the dip into bite-size treats.

Calling all cookie dough lovers. Have your “cookie dough” and eat it too. This recipe is for you!

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I followed the same recipe, but in order to have them thick enough to roll in a ball and hold it’s shape I added some flour – oat flour to be exact. I’m sure any flour would work, but I find oat flour is easy to work with and makes it a great addition to add whole grains to a recipe.
In true cake pop fashion, I added a chocolate coating. You can make them like a cake pop by simply adding a popsicle or leave them as little bite-size treats. Either way, they are perfectly portioned for a little sweet treat.

Healthy Cookie Dough Bites

Author: Chef Julie Harrington, RD
Prep Time: 25
Total Time: 25 minutes
Yield: 12 1x
Category: Dessert
Method: No-Cook

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Ingredients

Scale

1 (15 oz.) can chickpeas, drained and rinsed
2 tablespoon peanut butter
1 tablespoon maple syrup
3 tablespoons oat flour
3 tablespoons mini chocolate chips
1/3 cup dark chocolate
1 teaspoon coconut oil
(optional) sprinkles

Instructions

In a food processor (or high powered blender) combine chickpeas, peanut butter, maple syrup, and oat flour. (if you find the batter is still too “wet” add an additional tablespoon of oat flour)
Remove the mixture from the food processor into a bowl and fold in chocolate chips. Scoop about a tablespoon size of the dough into small balls and place on a plate lined with parchment paper. Leave as is, or add popsicle sticks into the balls. Put in the freezer for about 10-15 minutes to harden.
Meanwhile, in a microwave safe bowl, add dark chocolate and coconut oil. Stir until silky smooth.
Dip each cookie dough ball into the dark chocolate and dip until fully coated. Transfer back to the plate lined with parchment paper. Top with sprinkles. Place in the refrigerator until chocolate has completely hardened.

Keywords: dessert, cookie dough, bite size, chickpeas

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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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other recipes you may enjoy

Cheesy Veggie Chip Popcorn

Pumpkin Pie Bites

Edamame Avocado Hummus

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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Butternut Squash Apple Cheddar Soup

Beef and Barley Soup

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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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Dunkin or Starbucks?

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What is nutritional yeast?

Flavor combinations

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What’s the difference between stock and broth?

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