Recipes
Chickpea Lentil Masala
Chickpea Lentil Masala
A flavorful and spicy chickpea lentil masala that’s both satisfying and nutritious. Packed with aromatic spices and served with a tangy lemon finish. Serve with steamed kale or avocado for the perfect meal.
Equipment
- Large-size saucepan
- Knife
- grater
- spoon
- Measuring spoons
Ingredients
- 1 tablespoon 15 ml extra-virgin olive oil
- 1½ cups 240 g chopped red onion
- 3 cloves garlic grated
- 1 tablespoon 6 g grated gingerroot
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 2 teaspoons garam masala store-bought or homemade (page 305)
- ½ teaspoon dry mustard
- ¼ teaspoon cayenne pepper to taste
- 1 teaspoon coarse sea salt to taste
- 1 cup 192 g uncooked red lentils, rinsed
- 1 can 15 ounces, or 425 g diced tomatoes, including liquid
- 1 can 15 ounces, or 425 g cooked garbanzo beans, drained and rinsed
- ½ cup 120 ml water, or more if needed
- Sprinkle of fresh lemon juice optional
Instructions
- In a large saucepan, heat the olive oil over medium-high heat.
- Add the chopped onion, garlic, and ginger.
- Lower the heat to medium and cook for 3 minutes until fragrant.
- Stir in the cumin, coriander, garam masala, mustard, cayenne, salt, and rinsed lentils.
- Cook for 1 minute, stirring.
- Add the diced tomatoes (with juice), garbanzo beans, and water.
- Increase the heat to bring it to a simmer, then cover with a lid.
- Lower the heat and simmer for 15 minutes, stirring occasionally.
- Add more water if the lentils are not yet tender or if the mixture starts to stick to the pan.
- Serve with a sprinkle of lemon juice if desired.
Notes & Wine Advice
Wine Advice:
Pair this hearty and spicy dish with a light and fruity red wine such as Pinot Noir to balance the heat and spices.
Pair this hearty and spicy dish with a light and fruity red wine such as Pinot Noir to balance the heat and spices.
Nutrition values
Calories: 210 kcal | koolhydraten: 40 g | Eiwitten: 11 g | Vet: 4 g | Suiker: 7 g
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Spicy Green Cauliflower Masala
Spicy Green Cauliflower Masala
A vibrant, spicy green cauliflower dish with a rich tahini sauce and a kick of garam masala. Perfect as a side or a main dish served with rice or crispy tofu.
Equipment
- Large-size saucepan
- Knife
- grater
- Large-size bowl
- spoon
- Whisk
Ingredients
- 1 pound 455 g green cauliflower, trimmed, cleaned, and cut into florets
- 2 tablespoons 15 g chickpea flour
- 1 recipe garam masala store-bought or homemade (page 305)
- 2 teaspoons fine sea salt
- 4 cloves garlic grated
- ¼ cup 64 g tahini
- 1½ cups 355 ml unsweetened soy or other nondairy milk
Instructions
- In a large saucepan, cover the cauliflower florets with water and bring to a boil.
- Cook until fork-tender, about 10 to 15 minutes.
- While the cauliflower cooks, whisk together the soy milk, garam masala, sea salt, grated garlic, tahini, and chickpea flour in a large bowl.
- Drain the cooked cauliflower and return it to the saucepan.
- Pour the prepared sauce over the cauliflower and coarsely mash it.
- Let the mixture thicken over medium heat for about 2 minutes.
Notes & Wine Advice
Wine Advice:
Pair this dish with a light and aromatic white wine, such as Riesling, which complements the spices and creaminess of the cauliflower.
Pair this dish with a light and aromatic white wine, such as Riesling, which complements the spices and creaminess of the cauliflower.
Nutrition values
Calories: 180 kcal | koolhydraten: 14 g | Eiwitten: 6 g | Vet: 13 g | Suiker: 3 g
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Carrot, Squash & Bean Protein Bisque
Carrot, Squash & Bean Protein Bisque
This creamy, hearty bisque blends sweet butternut squash, carrots, and garbanzo beans, creating a nourishing, protein-packed meal. Add kale chips for an extra crunch!
Equipment
- Large-size saucepan
- Knife
- spoon
- ladle,
- Whisk
- Immersion blender or countertop blender
Ingredients
- 1 tablespoon 15 ml peanut oil
- 1 tablespoon 6 g grated gingerroot
- 2 cloves garlic grated
- 1 cup 164 g cooked garbanzo beans, drained and rinsed
- 113 cups 144 g grated carrot (about 2 large)
- 3 pounds 1.4 kg butternut squash, roasted, cubed
- 3 cups 705 ml water
- 2 tablespoons 30 ml mirin or white wine
- 2 tablespoons 42 g white miso
- 2 tablespoons 30 ml tamari
- 1 tablespoon 15 ml seasoned rice vinegar
- 1 tablespoon 15 ml toasted sesame oil
Instructions
- In a large saucepan, heat the peanut oil over medium-high heat.
- Add the grated garlic and carrot, cooking for 2 to 3 minutes until the garlic is fragrant.
- Stir in the water and roasted butternut squash cubes, bringing it to a boil.
- Reduce the heat to medium and cook uncovered for 5 minutes.
- In a bowl, whisk together the mirin, miso, tamari, rice vinegar, sesame oil, and grated ginger.
- Lower the heat to a simmer, and stir in the mirin mixture.
- Add the garbanzo beans.
- Cover with a lid and simmer for 15 minutes.
- Using an immersion blender or countertop blender, purée the soup until smooth.
Notes & Wine Advice
Wine Advice:
Pair this creamy bisque with a light and fresh white wine like Sauvignon Blanc to complement the rich flavors.
Pair this creamy bisque with a light and fresh white wine like Sauvignon Blanc to complement the rich flavors.
Nutrition values
Calories: 280 kcal | koolhydraten: 45 g | Eiwitten: 9 g | Vet: 7 g | Suiker: 8 g
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Sweet Potato, Roasted Red Pepper & Corn Spicy Bisque
Sweet Potato, Roasted Red Pepper & Corn Spicy Bisque
A creamy and delicious bisque featuring sweet potatoes, roasted red peppers, and corn. Spice it up with chipotle or keep it mild—either way, it’s a comforting and nutritious delight!
Equipment
- Dutch oven
- ladle,
- Knife
- spoon
- Measuring spoons
- Immersion blender or countertop blender
Ingredients
- 1 chipotle pepper packed in adobo sauce (add more if you like it really spicy)
- 1 tablespoon 15 ml adobo sauce, from the can
- 2 cups 500 g yellow corn kernels
- 4 cups 940 ml vegetable broth
- 1 white or yellow onion roughly chopped
- ½ teaspoon black pepper
- 2 cups 470 ml soy creamer
- 6 ounces 168 g roasted red peppers (packed in water)
- 1 pound 455 g sweet potatoes, peeled and cut into chunks
Instructions
- In a Dutch oven, combine the vegetable broth, sweet potatoes, roasted red peppers, corn, onion, chipotle pepper, adobo sauce, and black pepper.
- Bring the mixture to a boil, then reduce to a simmer.
- Cover and cook for about 1 hour, or until most of the moisture is absorbed.
- Add the soy creamer to the soup.
- Using an immersion blender or countertop blender, purée the soup until smooth.
Notes & Wine Advice
Wine Advice:
A refreshing and crisp white wine like Chardonnay pairs well with the sweet and spicy flavors of this bisque.
A refreshing and crisp white wine like Chardonnay pairs well with the sweet and spicy flavors of this bisque.
Nutrition values
Calories: 230 kcal | koolhydraten: 40 g | Eiwitten: 5 g | Vet: 7 g | Suiker: 10 g
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Asparagus, Cabbage, and Potato Comfort Chowder
Asparagus, Cabbage, and Potato Comfort Chowder
A warm, hearty chowder packed with healthy asparagus, cabbage, and potatoes—perfect for soothing comfort during tough times. This satisfying soup is both delicious and nourishing!
Equipment
- Dutch oven or large soup pot
- Immersion blender or countertop blender
- ladle,
- Knife
- spoon
- Measuring spoons
Ingredients
- 1 head cabbage shredded
- 1 teaspoon celery seed
- 1 teaspoon dried dill
- 1 teaspoon paprika
- 2 cloves garlic roughly chopped
- 1 yellow onion roughly chopped
- 12 ounces 336 g asparagus, cut into 2-inch pieces
- 1 pound 455 g peeled carrots, roughly chopped
- 1 pound 455 g red potatoes
- ¼ cup 30 g nutritional yeast
- 8 cups 1880 ml vegetable broth
Instructions
- In a Dutch oven or large soup pot, combine the vegetable broth, potatoes, carrots, asparagus, onion, and garlic.
- Bring to a boil, then reduce to a simmer and cover.
- Let simmer for 30 minutes.
- Add the paprika, celery seed, dill, and nutritional yeast.
- Stir to combine.
- Using an immersion blender or countertop blender, purée the soup until almost smooth, leaving some chunkiness for texture.
- Stir in the shredded cabbage and let the soup simmer for an additional 20 minutes.
Notes & Wine Advice
Wine Advice:
A light white wine like Pinot Grigio pairs nicely with the fresh, earthy flavors of this comforting chowder.
A light white wine like Pinot Grigio pairs nicely with the fresh, earthy flavors of this comforting chowder.
Nutrition values
Calories: 180 kcal | koolhydraten: 38 g | Eiwitten: 5 g | Vet: 2 g | Suiker: 7 g
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Hearty Minestrone Soup
Hearty Minestrone Soup
Warm up with this nutrient-packed, traditional minestrone soup. Filled with healthy vegetables and flavors, it’s perfect for cooler months and can be frozen for later enjoyment!
Equipment
- Can opener
- Large-size saucepan
- ladle,
- Knife
- spoon
- Measuring spoons
Ingredients
- 1 cup 160 g chopped white onion
- 1 cup 118 g chopped zucchini
- 1 cup 128 g chopped carrot
- 1 cup 149 g chopped green bell pepper
- 1 cup 120 g chopped celery
- 1 can 15 ounces, or 425 g cooked cannellini beans, rinsed and drained
- 1 can 28 ounces, or 794 g diced tomatoes, with their juice
- 1 teaspoon dried oregano
- 2 teaspoons dried basil
- 1 tablespoon 30 ml extra-virgin olive oil
- ½ teaspoon cayenne pepper to taste
- ½ cup 112 g uncooked small pasta, such as stars or alphabets
- Salt and pepper to taste
- 4 cups 947 ml vegetable broth
- 3 cloves garlic grated
Instructions
- Heat the olive oil in a large saucepan over medium-high heat.
- Add the chopped onion, garlic, celery, and carrots, then cook for 4 minutes, stirring often.
- Add the chopped bell pepper, zucchini, oregano, basil, and cayenne.
- Cook for another 4 minutes.
- Pour in the vegetable broth and diced tomatoes with juice, bringing to a boil.
- Cover the pot and let it simmer for 10 minutes.
- Stir in the beans and uncooked pasta.
- Simmer for 5-10 more minutes until pasta is al dente and veggies are tender.
- Season with salt and pepper to taste.
Notes & Wine Advice
Wine Advice:
A crisp white wine, such as a Sauvignon Blanc, complements the fresh and savory flavors of this soup.
A crisp white wine, such as a Sauvignon Blanc, complements the fresh and savory flavors of this soup.
Nutrition values
Calories: 220 kcal | koolhydraten: 40 g | Eiwitten: 8 g | Vet: 4 g | Suiker: 6 g
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Creamy Tahini Miso Potato Soup
Creamy Tahini Miso Potato Soup
Warm up with this creamy tahini miso potato soup, packed with hearty vegetables, protein-rich miso, and a touch of spice!
Equipment
- large saucepan
- Measuring cups
- Wooden spoon
- Blender (immersion or countertop)
Ingredients
- 1 tablespoon 15 ml extra-virgin olive oil
- 6 sweet potatoes peeled, washed, and cut into large chunks
- 4 baby potatoes scrubbed and cut into large chunks
- 2 cloves garlic grated
- 1 teaspoon packed grated gingerroot
- ¾ cup 120 g chopped red onion
- 2 tablespoons 30 ml fresh lemon juice
- ¼ cup 64 g tahini
- 2 tablespoons 30 ml tamari
- ¼ cup 30 g nutritional yeast
- ¼ teaspoon cayenne pepper to taste
- 3½ cups 825 ml water, divided
- 3 tablespoons 63 g white miso
- 2 cups 312 g frozen spinach
Instructions
- Heat the olive oil in a large saucepan over medium-high heat.
- Add the sweet potatoes, baby potatoes, garlic, ginger, and red onion.
- Cook for 5 minutes, stirring frequently.
- In a measuring cup, whisk together the lemon juice, tahini, tamari, nutritional yeast, cayenne pepper, and 2½ cups (590 ml) of water.
- Pour the mixture into the saucepan.
- Bring to a boil, then cover and reduce to a simmer for 15–20 minutes, until the potatoes are tender but firm.
- In a separate bowl, whisk the remaining 1 cup (235 ml) of water with the miso.
- Add the miso mixture and frozen spinach to the saucepan, stirring well.
- Do not let the soup return to a boil to preserve the miso’s health benefits.
- Let simmer for another 5–10 minutes, or until heated through.
- Use an immersion blender or countertop blender to purée the soup until smooth.
- For texture, you can leave some chunks by partially blending it.
Notes & Wine Advice
Wine Advice:
Pair with a light, citrusy white wine such as Sauvignon Blanc or a dry Riesling to complement the lemon and miso notes.Nutrition values
Calories: 210 kcal | koolhydraten: 35 g | Eiwitten: 6 g | Vet: 6 g | Suiker: 9 g
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Zesty Cumin Carrot Soup
Zesty Cumin Carrot Soup
A vibrant, healthy carrot soup with cumin and a hint of orange, perfect with a dollop of parsley pesto or curried purée!
Equipment
- large saucepan
- Measuring cups
- Wooden spoon
- Blender (immersion or countertop)
Ingredients
- 1 tablespoon 15 ml toasted sesame oil
- 3 tablespoons 30 g finely chopped shallot
- 2 cloves garlic grated
- 3½ cups 448 g chopped carrots
- 1 tablespoon 6 g ground cumin
- 1 teaspoon coarse sea salt to taste
- 3 cups 705 ml water
- Zest of 1 orange optional
- Generous spoonfuls Parsley Pesto Spread or Curried Cauliflower Purée
Instructions
- Heat the toasted sesame oil in a large saucepan over medium heat.
- Add the finely chopped shallot, grated garlic, and chopped carrots.
- Cook for 6 minutes, stirring frequently.
- Stir in the ground cumin and coarse sea salt.
- Cook for 1 minute, or until fragrant.
- Pour in the water and bring to a boil.
- Cover the saucepan with a lid and reduce to a simmer.
- Cook for 20 to 30 minutes, or until the carrots are tender.
- Using an immersion blender or countertop blender, purée the soup until smooth.
- Serve hot, garnished with orange zest if desired, and a generous scoop of Parsley Pesto Spread or Curried Cauliflower Purée.
Notes & Wine Advice
Wine Advice:
Pair with a light, crisp white wine such as Sauvignon Blanc or a citrusy Pinot Grigio.Nutrition values
Calories: 120 kcal | koolhydraten: 16 g | Eiwitten: 2 g | Vet: 5 g | Suiker: 6 g