Posts tagged vegetarian
Chickpea and Noodle Soup
Chickpea soup

Raise your hand if you love comfort food!! Oh everyone raised their hand?? Ya’ll are my kind of people!

I think we all have a memory from our childhood about chicken noodle soup. Whether it was from a can, lovingly made by your mom, dad or grandma, we all have a memory of when chicken noodle soup saved the day and made us feel better!!

Whenever I had a cold, stomach ache or a bad day, a bowl of chicken noodle soup was there to make it better!

Chickpea soup

When Brian and I started to eat more plant based meals, chicken noodle soup was something I thought I wouldn’t be able to recreate. I mean how do you make a plant based chicken noodle soup that delivers all the comfort without the title ingredient?

After quite a few trial runs, I finally figured out the magical combo!

It all comes down to the broth, fresh herbs and using lots of carrots. I created this recipe after I had gotten home from a trip and my stomach was off from all the travel food. I basically took my moms recipe and swapped chickpeas for chicken, vegetable broth for chicken broth and added a TON of fresh herbs.

Chickpea soup

My friends this soup is everything a comforting soup should be! Silky smooth broth with generous amounts of carrots, celery and noodles all slathered in herby dill and thyme goodness. Add a crusty baguette and a side salad and you have a warm and comforting dinner.

One of my secrets to this soup tasting so gosh darn good is the fresh dill and the squeeze of lemon juice at the end. My mom always added fresh dill to her chicken noodle soup and it really makes it something special. The lemon juice adds a bright and refreshing acidity that prevents this soup from tasting like an ordinary soup!

Oh and did I mention this soup is AMAZING as a meal prep recipe too?? Lasts for five days in the fridge and gets better every single day!

Chickpea soup

ENJOY this wonderful recipe and let me know how you like it!!

Chickpea and Noodle Soup

Makes 6 servings

Ingredients

1 tablespoon olive oil

1 yellow onion, diced

3 large carrots, peeled and sliced into bite sized pieces

3 celery ribs, sliced into bite sized pieces

2 cloves garlic, minced

2 teaspoons fresh thyme leaves

1 tablespoon fresh dill, finely chopped

1 teaspoon red pepper flakes

2 bay leaves

1 tablespoon nutritional yeast

7 cups vegetable broth

2 (14.5oz each) cans chickpeas, rinsed and drained

2 tablespoons fresh parsley, finely chopped

2 tablespoons fresh lemon juice

2 cups fusilli pasta, cooked according to package directions and drained

Salt and pepper to taste

Instructions

In a large pot, add olive oil, onion, carrot and celery. Cook and stir occasionally over medium heat until onions are translucent. Add garlic, herbs, spices and nutritional yeast and stir to combine. Add broth and chickpeas and bring soup to a simmer over medium-low heat. Simmer for 20 minutes. Add in parsley, lemon juice and cooked pasta. Stir to combine. Serve with bread and a salad or divide into meal prep containers to save for the week!

This soup freezes well for up to three months.

Pumpkin Chia Breakfast Bowl
Fresh and Balanced

It’s hot hot hot here in the midwest and the last thing I want to be eating for breakfast is something warm!

Nope, not gonna do it.

I’ve been living on smoothies, popsicles and chia seed puddings for breakfasts recently. I’ve run through all the normal chia pudding combos, vanilla, maple, berry etc…and I was craving something different.

PUMPKIN! Pumpkin in summer? Why not?

Now before you roll your eyes and comment how the pumpkin spice latte keeps coming back earlier and earlier, let me stop you.

This isn’t your average pumpkin flavored dish! It’s complex and refreshing at the same time! It may sound like a fall recipe, but the fresh banana and shredded coconut both delight and confuse your taste buds :)!

It’s the perfect summer breakfast that I’ve been eating on repeat lately! Give it a try for yourself!! :)

Fresh and Balanced


Pumpkin Chia Breakfast Bowls

Makes 6 servings

Ingredients

  • 1/2 cup chia seeds

  • 4 cups coconut milk

  • 3 cups pumpkin purée

  • 2 teaspoons pumpkin pie spice

  • 2 teaspoons vanilla extract

  • 3 tablespoons pure maple syrup

  • 6 tablespoons coconut flakes

  • 6 tablespoons granola

  • 6 bananas

Instructions

In a large bowl, add chia seeds, coconut milk, pumpkin, pumpkin pie spice, vanilla and maple syrup. Whisk to combine. Evenly divide between meal prep containers. Store toppings on the side and slice bananas fresh before eating.



Top Three Meal Prep Marinades
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Who doesn't love a good marinade? It's one of those fun cooking tricks that infuses a huge amount of flavor into your dish with minimal work! Marinades are especially helpful when cooking for meal prep as you want that dish to still have maximum flavor days after it's made. In addition to adding flavor, marinades help tenderize your protein. This is especially helpful if you purchase cheaper cuts of meat!

These are my top three marinades that I use all the time! And fun tip, reduce the amount of oil in the recipe and turn these marinades into delicious sauces. 

I typically marinate my protein for 30 minutes, bonus points if you marinate overnight before your meal prep! 

Enjoy these flavor packed, super simple marinades! 

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1) Lemon Caper Marinade

Ooo this one is so bright and flavorful! Chicken and fish are perfect for this marinade. Bright lemon, fragrant parsley, garlic and salty capers make this marinade something special. 

Lemon Caper Marinade

Enough for 1 pound of protein

  • 2 tablespoons olive oil 
  • 1 tablespoon capers, drained and rinsed 
  • 1/4 cup fresh parsley, chopped 
  • 1 tablespoon lemon juice 
  • 2 garlic cloves, minced 
  • Salt and pepper to taste 

Instructions

Mix all ingredients together in a large bowl. Add protein and toss to coat. Marinate for 30 minutes or place in a plastic sealable bag and refrigerate overnight. 

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2) Jerk Chicken Marinade

If you are looking for flavor, here is where you will find it! So many aromatic spices go into this marinade that my mouth is watering just thinking about it! I use this mostly on chicken, but this marinade is amazing on everything! 

Jerk Chicken Marinade

Enough for 1 pound of protein 

  • 1/2 teaspoon dried thyme leaves
  • 1/2 teaspoon ground allspice
  • 1 tablespoon honey
  • 2 garlic cloves, minced
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon chili powder
  • 2 tablespoons olive oil
  • 1 tablespoon lime juice
  • Salt and pepper to taste 

Instructions

Mix all ingredients together in a large bowl. Add protein and toss to coat. Marinate for 30 minutes or place in a plastic sealable bag and refrigerate overnight. 

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3) Spicy Chipotle Marinade

If you want something spicy, look no further! This powerful marinade packs a big punch. Use it on chicken, pork, beef and fish!! 

Spicy Chipotle Marinade

Enough for 1 pound of protein

  • 2 tablespoons olive oil
  • 1 tablespoon adobo sauce (from a can of chipotle peppers)
  • 1/4 teaspoon smoked paprika
  • 1 tablespoon honey
  • 2 garlic cloves, minced
  • 1 tablespoon lime juice 
  • 1 tablespoon fresh cilantro, chopped 

Instructions

Mix all ingredients together in a large bowl. Add protein and toss to coat. Marinate for 30 minutes or place in a plastic sealable bag and refrigerate overnight. 

Simple Summer Veggie Soup

Do you ever crave veggies? I do, usually right after a vacation where I have indulged in all the wine and cheese my body can hold! So when I get back home my first stop is the grocery store to fill my cart with all the green goodness my body is craving. This simple summer soup is a savory way to replenish your body after a vacation or anytime you want to fill your life with more veggies.  

This soup is simple and fast to make and sits light on your stomach but will definitely satisfy. Whenever I eat this soup I feel refreshed and replenished. The light herbed sour cream on top adds a touch of creaminess and tons of herby brightness. 

Feel free to use different veggies or add in a pasta in the last 10 minutes of cooking if you want to make this soup more substantial. 

My tip on this soup is to make sure that you cut all of the veggies roughly the same size so they all cook evenly. 

 

Enjoy!  

Simple Summer Veggie Soup

Makes 4 servings

Ingredients

  • 1 tablespoon olive oil 
  • 1 leek, trim the green top off, cleaned and sliced thin 
  • 2 large Yukon gold potatoes, cubed 
  • 4 cups low sodium vegetable broth 
  • 1 cup asparagus, chopped into small pieces 
  • 1 zucchini, cut into bite-sized pieces 
  • 1/2 cup frozen peas
  • 1 cup fresh spinach 
  • 1 can (15 oz) cannelloni beans, drained 
  • 1 can (15oz) diced tomatoes, drained 
  • 1/4 cup fresh basil, chopped 
  • 1 tablespoon fresh parsley, chopped 
  • 1 teaspoon fresh mint, chopped 
  • Pinch of garlic powder
  • 1/4 cup light sour cream 
  • Salt and pepper to taste 

Instructions

In a large pot, add olive oil and leeks. Saute leeks at medium heat until softened. Add in potatoes and broth and cook for 10 minutes, until the potatoes are crisp tender. Add in asparagus, zucchini, peas, tomatoes and beans. Cook at a low simmer for 10 minutes. Add in spinach and stir until spinach is wilted. Keep warm on low heat. 

In a small bowl, add the sour cream chopped herbs and garlic powder. Stir and season with salt and pepper.  

Ladle soup into bowls and top with a spoonful of herbed sour cream.