Sweet Red Lentil Pancakes (Vegan, Gluten-free)

Are you looking for a sweet lentil pancakes recipe made with red lentils? Imagine a light and fluffy pancake without eggs and milk that contains a natural protein source and only 6 other pantry ingredients. They are essentially vegan protein pancakes w…

Are you looking for a sweet lentil pancakes recipe made with red lentils? Imagine a light and fluffy pancake without eggs and milk that contains a natural protein source and only 6 other pantry ingredients. They are essentially vegan protein pancakes without protein powder. The best part is that the taste of the red lentils...

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The post Sweet Red Lentil Pancakes (Vegan, Gluten-free) appeared first on My Pure Plants.

10 Healthy Muffin Recipes

The next time you’re in the mood for an easy baking project, roll up your sleeves and try one of these healthy muffin recipes! They include a recipe for every classic muffin you can think of – blueberry, banana, zucchini, chocolate chip, an…


The next time you’re in the mood for an easy baking project, roll up your sleeves and try one of these healthy muffin recipes! They include a recipe for every classic muffin you can think of – blueberry, banana, zucchini, chocolate chip, and more – but they’re all made with wholesome ingredients like whole wheat flour, almond flour, Greek yogurt, and maple syrup. Still, they deliver everything you want in a muffin, healthy or otherwise. They’re moist, tender, puffy, and lightly sweet. Two (or three) for me, please! Before you get to baking, here’s a tip: all these healthy muffin […]

Mediterranean Tuna Salad

This Mediterranean tuna salad takes just minutes to put together: it’s a fast and flavorful lunch or healthy dinner! We’re…

A Couple Cooks – Recipes worth repeating.

This Mediterranean tuna salad takes just minutes to put together: it’s a fast and flavorful lunch or healthy dinner!

Mediterranean tuna salad

We’re always looking for fast lunch and easy dinner ideas: and this one works for both. Introducing Mediterranean Tuna Salad! Combine canned tuna with crunchy vegetables, feta cheese, olive oil and a punch of Dijon mustard for the most flavorful salad to hit your plate! Serve it with crackers as an easy lunch, or over greens for a quick dinner with pita bread and olives. This one is so quick and versatile, it’s in our hall of fame of healthy meal ideas. Here’s how to make this tasty Mediterranean diet recipe.

Ingredients for Mediterranean tuna salad

This Mediterranean tuna salad combines quick and easy canned tuna with Mediterranean flavors: cool cucumber, briny caper, salty feta and tangy Dijon mustard. It’s pretty straightforward in its composition, but it’s a genius idea for using simple ingredients to make big flavors. We made it once, and it’s now on repeat for a simple lunch or dinner. Here’s what you’ll need:

  • Canned tuna:  Use either water-packed or oil packed (we prefer water packed).
  • Shallot: A milder version of red onion, it’s a favorite for salads.
  • Red bell pepper
  • English cucumber: This variety is long and thin with no tough skin, no seeds and a milder flavor than standard cucumber: look for it in the produce section!
  • Capers: These bring big salty, briny flavor: look for them jarred near the pickles in your grocery
  • White wine vinegar
  • Olive oil
  • Dijon mustard
  • Kosher salt
  • Feta cheese crumbles, optional

All you have to do for this recipe: flake the tuna, chop the veggies, and mix it together! It’s seriously simple and the pop of tangy, savory flavor is unreal.

Mediterranean Tuna Salad

Ways to serve Mediterranean tuna salad

This Mediterranean tuna salad is great because it’s quick, healthy, and it’s super versatile! You can serve it as a sandwich or just in a bowl, with crackers, or as a gluten-free main dish. It works as a quick lunch or a super-fast dinner! Here are some ideas for ways to serve it:

  • Over greens: Place it over crunchy greens and it works as lunch or dinner; add some sliced tomatoes and hard boiled eggs for a heartier meal
  • Sandwich: Throw it onto bread: you can also use Mediterranean-style breads like focaccia, pita or flatbread
  • Lettuce wraps: Wrap it into lettuce leaves as a gluten-free main
  • Crackers: Serve with gluten-free nut crackers (we like Nut Thins) or the cracker of your choice
  • Crostini: Spread over baguette slices
  • In an avocado: Throw it into half of an avocado for a healthy dinner option
Mediterranean Tuna Salad

Canned tuna nutrition

Canned tuna is part of a healthy diet! Even better, it’s shelf stable for 2 to 5 years in your pantry. It’s a pretty amazing ingredient. Here’s what Healthline has to say about the nutritional benefits:

  • Canned tuna is high in protein and low in calories. One 5-ounce can of tuna has about 30 grams of protein, which is about 60% of your daily need.
  • Tuna is a good source of Omega 3 fatty acids that contribute to brain and heart health.
  • Look for tuna that is sustainable and low in mercury. Find cans of light or skipjack tuna, and sure they have an MSC certification on the label.

More tuna recipes

There are so many things to do with a can of tuna! And it doesn’t have to be 1970’s cheesy casserole. Here are a few favorite tuna recipes:

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Mediterranean tuna salad

Mediterranean Tuna Salad


  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Total Time: 10 minutes
  • Yield: 2 large, or 4 sandwiches
  • Diet: Gluten Free

Description

This Mediterranean tuna salad takes just minutes to put together: it’s a fast and flavorful lunch or healthy dinner!


Ingredients

  • 1 red bell pepper, finely diced
  • 1 small shallot, minced
  • 1 cup chopped English cucumber (or standard cucumber, peeled)
  • 2 5-ounce cans white meat tuna
  • 3 tablespoons capers, drained
  • 2 tablespoon white wine vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon Dijon mustard
  • ¼ teaspoon kosher salt
  • 2 tablespoons feta cheese crumbles (optional)

Instructions

  1. Prep the red pepper, shallot and English cucumber as noted above.
  2. Drain the tuna and place it in a medium bowl: mash it lightly with a fork. Add the chopped vegetables, capers, white wine vinegar, olive oil, Dijon mustard, feta (if using) and kosher salt and stir to combine. Taste and add more salt if desired. Stores up to 3 days refrigerated.
  • Category: Lunch
  • Method: No Cook
  • Cuisine: Seafood

Keywords: Mediterranean tuna salad

A Couple Cooks - Recipes worth repeating.

Chickpea Soup with Rice

This chickpea soup recipe with rice and lemon is bright and restorative! Cozy up to a bowl of this satisfyingly…

A Couple Cooks – Recipes worth repeating.

This chickpea soup recipe with rice and lemon is bright and restorative! Cozy up to a bowl of this satisfyingly healthy, easy soup.

Chickpea Soup

Here’s a cozy soup that’s made of healthy veggies that taste bright and restorative: this Chickpea Soup with Rice! It’s similar to a chicken rice soup, except it’s made with plant-powered chickpeas instead. Tender grains of rice make for a satisfying thick body to the turmeric and ginger-infused broth, with a punch of lemon zest to brighten each spoonful. It’s got the cozy nostalgia of canned soup, but it’s fresh and homemade! This healthy soup made a splash over here: the whole family loves it.

Ingredients for this chickpea soup recipe

Chickpea soup can be made in so many ways: try our Italian Chickpea Soup (pasta e ceci) or this pungent-spiced Moroccan Chickpea Stew. But with our love for this ingredient, of course we couldn’t stop there! This chickpea soup combines the comfort of a canned chicken rice soup with the freshness of a Greek lemon rice soup. Here are the ingredients you’ll need:

  • Yellow onion, carrots, and celery
  • Spinach (or other greens like kale or chard)
  • Fresh ginger root
  • Garlic
  • Chickpeas
  • Long grain white rice
  • Olive oil
  • Vegetable broth
  • Ground turmeric, garlic powder, salt and pepper
  • Lemon zest
Chickpea Soup

Secret seasoning blend for the broth

This chickpea rice soup has a secret blend of seasonings with a few unexpected elements. Because this soup is vegan, it’s difficult to bring in the savory flavor you expect of a soup broth. We lifted a few tricks from our Easy Vegetable Soup and used them here. Here are a few of the unexpected ingredients that bring big flavor:

  • Fresh ginger root: A hint of fresh ginger adds a pop of flavor here! Don’t go without it. (We can’t really explain it, but it works.)
  • Ground turmeric: Turmeric is a bright yellow spice that’s part of the ginger family, and has an earthy, almost mustard-like flavor. Turmeric has some potential restorative properties and adds a nice golden color and zingy flavor to the broth. (Watch out though, it stains!) Grab a jar and can use up the rest with these turmeric recipes.
  • Lemon zest: It’s optional, but it adds a beautiful brightness to the soup without making it sour. (It’s similar to a Greek lemon soup, but not quite as intense.)

Storage info: rice expands in soup!

A few important notes about storage of this chickpea soup with rice! The rice expands in the soup over time, which is expected. Here’s what to know:

  • Add a splash of water when reheating leftovers. This soup lasts for up to 3 days in the refrigerator, but you’ll notice the rice expands during storage. Add a splash of water and a pinch of salt when you reheat it to bring it back to a soup-like texture.
  • The soup also freezes up to 2 months. Again, you may need to add a little extra water or broth when you reheat it.
Chickpea Soup

What to serve with chickpea rice soup

Want to make it a meal? This chickpea soup with rice works as a simple dinner or an easy lunch recipe. Here are a few ideas of what to pair with it:

More healthy and vegan soup recipes

Vegetarian and vegan eating is easy when you make soup! Here are some of our favorite healthy soups and vegan soup recipes to try:

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Chickpea Soup

Chickpea Soup with Rice


  • Author: Sonja Overhiser
  • Prep Time: 13 minutes
  • Cook Time: 22 minutes
  • Total Time: 35 minutes
  • Yield: 6 to 8 servings
  • Diet: Vegan

Description

This chickpea soup recipe with rice and lemon is bright and restorative! Cozy up to a bowl of this satisfyingly healthy, easy soup.


Ingredients

  • 1 medium yellow onion, diced
  • 3 large carrots, peeled and diced
  • 3 celery ribs, finely chopped
  • 1 tablespoon fresh ginger, peeled and minced (1-inch nub)
  • 3 cloves garlic, minced
  • 2 15-ounce cans chickpeas, drained
  • 3 tablespoons olive oil
  • 1 ½ teaspoons kosher salt, divided
  • 8 cups vegetable broth
  • ½ teaspoon garlic powder
  • 1 teaspoon ground turmeric
  • ¾ cup long grain white rice
  • 3 cups baby spinach (or chopped greens like kale or chard)
  • 1 tablespoon lemon zest (half lemon)

Instructions

  1. Prepare the vegetables: Dice the onion. Peel and chop the carrots. Chop the celery. Peel the ginger with a spoon, then mince the ginger. Mince the garlic. Drain the chickpeas.
  2. Prepare the soup: In a large pot, heat the olive oil over medium high heat. Add the onion, carrot and celery and sauté for 5 minutes. Add the garlic, ginger, chickpeas, and ½ teaspoon of the salt and sauté for 1 minute.
  3. Add the vegetable broth, garlic powder, turmeric, 1 teaspoon salt, rice and bring to a simmer. Simmer for about 15 minutes until the rice is tender.
  4. Stir in the spinach and lemon zest and cook until the spinach is wilted, about 1 minute. Taste and add a pinch more salt and fresh ground pepper to taste. Serve warm (garnish with grated Parmesan for a flavor punch, if you like). Stores 3 days refrigerated; the rice soaks up the broth over time, so add a splash or water and a pinch of salt when reheating leftovers.
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Soup

Keywords: Chickpea soup, chickpea soup recipe, rice soup

A Couple Cooks - Recipes worth repeating.

Vegetarian Shepherd’s Pie

If you are craving comfort food, you’ve come to the right place. This Vegetarian Shepherd’s Pie is the ultimate comfort food. Traditionally, shepherd’s pie is a rustic casserole made with a mixture of ground meat and vegetables topped…

If you are craving comfort food, you’ve come to the right place. This Vegetarian Shepherd’s Pie is the ultimate comfort food. Traditionally, shepherd’s pie is a rustic casserole made with a mixture of ground meat and vegetables topped with pillowy mashed potatoes and baked in the oven. Well, this vegetarian version has all of the…

The post Vegetarian Shepherd’s Pie appeared first on Two Peas & Their Pod.

Everything Bagel Seasoning

Who else is addicted to Everything Bagel Seasoning? If you’re not, perhaps we should apologize because you likely will be soon. We were inspired by Trader Joe’s Everything but the Bagel Sesame Seasoning (who else loves Joe?!), but we like this DIY vers…

Everything Bagel Seasoning

Who else is addicted to Everything Bagel Seasoning? If you’re not, perhaps we should apologize because you likely will be soon. We were inspired by Trader Joe’s Everything but the Bagel Sesame Seasoning (who else loves Joe?!), but we like this DIY version even better! It’s salty, savory, crunchy, and making it at home means you can use fresher ingredients.

This seasoning is the ultimate versatile topping — perfect for avocado toast, eggs, bowls, crackers (recipe coming soon!), and beyond!

Everything Bagel Seasoning from Minimalist Baker →

Tofu Broccoli Bowls with Carrot Ginger Dressing

If your lunch or dinner rotation is in need of a refresh, try adding these tofu broccoli bowls to the mix! They have a hearty base of brown rice, crispy tofu for plant-based protein, and roasted broccoli and radishes for color and crunch. Avocado adds …


If your lunch or dinner rotation is in need of a refresh, try adding these tofu broccoli bowls to the mix! They have a hearty base of brown rice, crispy tofu for plant-based protein, and roasted broccoli and radishes for color and crunch. Avocado adds creamy richness, and my go-to carrot-ginger dressing takes them over the top. They’re nourishing, satisfying, and, above all, delicious! They also happen to be perfect for meal prep. The dressing keeps well for up to a week, and you can cook the rice, tofu, and broccoli up to 3 days in advance. Store the components […]

Carrot Ginger Dressing

I know it’s just a simple sauce, but this carrot ginger dressing is still one of my favorite recipes on Love & Lemons. It’s creamy, zingy, vibrant, and bright, with a slight sweetness from the carrots and bite from the ginger. It calls …


I know it’s just a simple sauce, but this carrot ginger dressing is still one of my favorite recipes on Love & Lemons. It’s creamy, zingy, vibrant, and bright, with a slight sweetness from the carrots and bite from the ginger. It calls for 6 ingredients (including salt and water!), and it keeps in the fridge for up to a week. I make a batch whenever I get the chance. This carrot ginger dressing is exactly what I want to drizzle over a grain bowl at lunchtime, toss with a side salad at dinner, or use as a dipping sauce […]

Excellent Gluten-Free Sourdough Bread Is Possible—in Just 5 Easy Steps

Just as appetites are growing for ancient wheat flours like spelt, Kamut, and einkorn, so too is consumer demand for naturally gluten-free flours like buckwheat, sorghum, and teff—albeit a bit more slowly. Little by little, whether they have gluten int…

Just as appetites are growing for ancient wheat flours like spelt, Kamut, and einkorn, so too is consumer demand for naturally gluten-free flours like buckwheat, sorghum, and teff—albeit a bit more slowly. Little by little, whether they have gluten intolerances or not, bakers are beginning to appreciate the unique flavors presented by gluten-free alternatives. The result? Tastier loaves of gluten-free bread.

1. Stock Up on "Short" & "Long" Flours

“Gluten-free isn’t a fad diet, and it isn’t a diet that lacks,” said Naomi Devlin, the U.K.-based author of River Cottage Gluten Free. “It potentially could be a diet that has a lot more flavor and diversity in it.” Despite being seemingly everywhere, gluten is found only in three cereals: barley, wheat, and rye (plus hybrids like triticale). On the other hand, gluten-free grains and cereals are far more numerous: buckwheat, teff, millet, corn, sorghum, rice, lentil, chickpea, almond, quinoa, amaranth—the list goes on.

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Monster Cookie Energy Balls

It’s no secret that I am a cookie monster. I LOVE cookies, especially Monster Cookies and Monster Cookie Bars. I also love Monster Cookie Energy Balls. These easy no-bake protein balls taste just like monster cookies, but are a healthy little tre…

It’s no secret that I am a cookie monster. I LOVE cookies, especially Monster Cookies and Monster Cookie Bars. I also love Monster Cookie Energy Balls. These easy no-bake protein balls taste just like monster cookies, but are a healthy little treat. They only take 10 minutes to make and are the perfect bite size…

The post Monster Cookie Energy Balls appeared first on Two Peas & Their Pod.