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You are here: Home / Archives for legumes

legumes

Simple Chickpea Flour Flatbread – 3 Ingredients

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Chickpea flour flatbread changed my world. How could something so easy be so delicious? It helps elevate a simple curry into something special and is a great replacement for store-bought wheat-based bread. The best part – it is only 3 ingredients! I’ve included some top tips for variations and my favourite meals to pair it with.

Chickpea Flatbread Blue Plate
 
If you haven’t gotten your hands on some chickpea flour, also known as besan, now is the time. My favourite way to use it is to make flatbreads – I find the slightly nutty and bean-y flavour lends itself nicely to savoury dishes. It is packed full of protein and fibre, making it a great lower carb alternative to rice or traditional wheat-based flatbreads.
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Filed Under: 100 Calories, All Recipes, Dinner, Gluten Free, Three Ingredients Tagged With: bread, Chickpea, legumes, Wraps

Ginger French Lentil Stew Recipe with Couscous

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This recipe for a french lentil stew is as unique as it is delicious. The simple combination of french lentils with ginger, lightly spiced with coriander and cayenne and served on top of fluffy couscous makes for a delicious and high protein plant-based meal that is SO easy to make.

French Lentil Stew in Blue Bowl Parsley and Lemon On The Side

Lentils are a regular in our household. Most of the time it is this Easy Vegetarian Bean Soup or this Greek Red Lentil Soup with Lemon. I dug this recipe up from my university years – this used to be my go-to recipe when I needed something inexpensive and easy to make. Over the years this recipe has evolved so much that I can’t recall what the original recipe looked like. What I do know is that they savouriness of the lentils cooked in broth, mixed with the spiced ginger, coriander and cayenne, and served with a hit of lemon juice and a sprinkle of parsley makes for one delicious meal.
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Filed Under: All Recipes, Dinner, Fall, Soups, Vegan, Winter Tagged With: legumes, Lentils, sustainable, Vegetarian

Easy Vegetarian Bean Soup – Budget Friendly

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This easy vegetarian bean soup costs less than $1 per serving and is so simple to make! I love using seasonal vegetables and enjoying this soup all throughout the year. Try starchy potato and parsnips in the colder months, and zucchini and mushroom in the warmer months. I have also included some of my top tips on how to prepare beans to maximize their nutrition!

Easy Vegetarian Bean Soup In Blue Bowl with Linen

 

Beans and lentils are a Dietitian’s best friend. Not only are they a great source of plant-based protein, iron and zinc, they are also inexpensive and incredibly versatile. I also love sharing how sustainable this protein source is (see my post How To Cook Lentils + 5 Reasons Why We Should Eat Lentils). If you haven’t cooked much with beans and other legumes before this Easy Vegetarian Bean Soup is a simple introduction into cooking with legumes. For bean connoisseurs, I’ve included a few of my favourite variations to this classic and simple mixed bean soup recipe – miso anyone?
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Filed Under: All Recipes, Dinner, Gluten Free, Protein Packed, Soups, Vegan, Winter Tagged With: Gluten free, legumes, Lentils, Seasonal, sustainable

No Bake 100 Calorie Peanut Butter Energy Balls

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These one bowl peanut butter energy balls are a low-calorie snack filled with protein, fibre and healthy fats making them the perfect little afternoon snack. I love making a big batch of them and freezing them for a quick snack-on-the-go!

Peanut Butter Energy Balls in Glass Mason Jar
 
Sounds too good to be true, doesn’t it. Peanut butter… no bake… less than 100 calories. We live in a world of convenience, and all too often when looking for a quick fix we reach for the sugar-packed granola bars or trans-fat laden potato chip. What if I told you that a healthy and tasty treat may only require 15 minutes of your time? Put ingredients into a bowl and roll into balls, easy right? And in return, you will get 3 weeks worth of these healthy and convenient no-bake 100 calorie peanut butter energy balls.
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Filed Under: 100 Calories, All Recipes, Gluten Free, Snacks, Vegan Tagged With: legumes, nuts, Peanut Butter

Easy Curry Lentil Soup with Kale

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A simple mid-week meal that can be easily adapted for the seasons, or for whatever produce is lurking in your fridge crisper. Lentils offer the balance of low glycemic index carbohydrate with a good amount of protein to help sustain you.
Easy Lentil Soup with Kale Recipe - Vegan GF

These smokey August days have got me thinking about the end of summer, and nothing symbolises the end of summer more than a steaming bowl of hearty soup. Lentil soup, for me, is the silver lining to the end of the long days and warm weather and as the days get shorter the compromise of warming lentil soup makes the transition into autumn that much easier. This easy curry lentil soup is my go-to soup, and really can be adapted for any season. For a summer soup, use up your zucchini, kale and carrots and come winter think about substituting the zucchini for butternut squash, yam or sweet potato.

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Filed Under: All Recipes, Dinner, Fall, Gluten Free, Protein Packed, Soups, Vegan, Winter Tagged With: legumes, lentil, Seasonal, soup, vegan, Vegetarian

Healthy Oil-Free Sun-Dried Tomato Hummus

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A simple dip or sandwich spread, this healthy oil-free sun-dried tomato hummus is super simple to make and tastes great on just about anything. Chickpeas are a great source of plant-based protein and when combined with sundried tomatoes, cilantro and lemon juice they create a delicious alternative to our conventional hummus.

Hummus Blue Bowl Cilantro and Cucumber
 
I loved travelling through the Middle East and definitely enjoyed my share of hummus. Their hummus is rich with flavours, coming from the fresh olive oil and the perfect balance of garlic and tahini. Hummus is one of my go-to snacks and it is great for having on hand for picnics, beach days or camping. I eat so much of it I try to mix it up with some oil-free versions, which are more of a spread than a hummus. This Healthy Oil-Sundried Tomato Hummus is so simple to make, it doesn’t even need a recipe. I have included a basic recipe below, as well as some of my favourite flavour variations.
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Filed Under: All Recipes, Gluten Free, Protein Packed, Snacks, Vegan Tagged With: Gluten-Free, hummus, legumes

Vegan Buddha Bowl with Lentils and a Miso Tahini Dressing

By 11 Comments

This Vegan Buddha Bowl with Lentils and a Miso Tahini Dressing is the perfect mid-week meal. An easy throw-together meal that uses whatever leftover vegetables you have on hand, topped with brown lentils and my favourite homemade dressing.

Lentil Vegetable Bowl Recipe On Wooden Background

Who said that cold-season vegetables have to be boring. Salads have taken the sideline and roasted vegetable dishes are taking main-stage during these colder months. I love the combination of roasted vegetables with plant-based protein, smothered in a creamy homemade dressing for a simple mid-week meal. This Vegan Buddha Bowl with Lentils and a Miso Tahini Dressing is a great versatile dish and an easy way to use up any leftover produce in your fridge.
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Filed Under: All Recipes, Dinner, Fall, Gluten Free, Protein Packed, Spring, Vegan, Winter Tagged With: Buddha Bowl, legumes, Lentils, Seasonal

Top 10 Non-Dairy Calcium Sources [Vegan]

By 11 Comments

Want to know how to get enough non-dairy calcium sources in your diet? Look no further. I have compiled my Top 10 Non-Dairy Calcium Sources to help make sure your bones are nice and healthy, without the use of dairy milk.
Chia Seed Pudding in Glass Cup

We all know that calcium is essential for good bone health. Since our kinder years, I’m sure we can all recite the 3 recommended servings of dairy per day. The problem with these recommendations is that it doesn’t take into account the fact that dairy, alongside beef, is one of the largest contributors to greenhouse gas emissions (see my post For The Flexitarian – The Environmental Sustainability Of Eating Meat). If you are like me and struggle to get in your ‘3 recommended serves of dairy’, maybe its time to start looking at some non-dairy calcium sources to help meet our targets for bone health.
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Filed Under: Dairy and Milk Alternatives, Food Sustainability, Vitamins and Minerals Tagged With: calcium, Flaxseeds, Kale, legumes, sustainable

How To Cook Lentils + 5 Reasons Why We Should Eat Lentils

By 9 Comments

Do you feel like you want to delve into the world of lentils but don’t feel confident in preparing them? This is my guide on how to cook lentils, plus some of my top reasons why we should all be eating lentils, from both the health and environmental perspective.

Lentils and Beans on Wooden Board with Blue Bowl of Soup

Lentils are in my opinion the superfood of all superfoods. They are a great source of plant-based protein and important minerals including iron and zinc. They are also cost-effective in terms of money, but also greenhouse gas emissions, and have the ability to nourish our bodies on a budget, and not at the expense of the environment. Now let me tell you why lentils should be allowed centre stage at your next meal. I’ve included a simple prep guide on how to cook lentils and my top 5 reasons why we should be eating lentils.
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Filed Under: Food Sustainability, General Nutrition, Vegetarian Tagged With: environment, legumes, Lentils, Plant Based Diet, sustainable, Vegetarian

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Hi! My name is Rachel and I am a Registered Dietitian and Certified Diabetes Educator who is passionate about nutrition that is healthy for our bodies as well as for the planet. Here I'll share some of my favourite plant-based recipes, evidence based nutrition information, and tips on green sustainable eating! More about Rachel...

Complete One Week Vegan Meal Plan Sidebar

Top Autumn Recipes

Easy Peanut Sauce | 6 Ingredients!

Boiled eggs with peanut sauce - gado gado

Healthy Oat & Honey Cranberry Crisp | 5 Ingredients

Cranberry crisp on grey tray

1 Pan Healthy Roasted Vegetables Dinner

bowl of roasted vegetables with baking tray in back

Ginger French Lentil Stew Recipe with Couscous

French Lentil Stew in Blue Bowl Parsley and Lemon On The Side

Healthy Soft Pumpkin Cookies | Vegan GF Paleo

Japanese Noodle Soup with Miso

Japanese Miso Soup with Edamame in Black Bowl with Chopsticks

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