Red Lentil Soup

This red lentil soup is a simple and easy recipe that is ready in just 30 minutes. It is comforting and has delicious Hungarian flavors thanks to the sweet smoked paprika, parsley, cumin, and tomato paste. When you think of red lentil soup, Middle Eastern flavors come to mind. But this recipe is different; it…

Read More

The post Red Lentil Soup appeared first on My Pure Plants.

This red lentil soup is a simple and easy recipe that is ready in just 30 minutes. It is comforting and has delicious Hungarian flavors thanks to the sweet smoked paprika, parsley, cumin, and tomato paste.

Red Dutch Oven with red lentil soup and a wooden spoon taking a serving

When you think of red lentil soup, Middle Eastern flavors come to mind. But this recipe is different; it features European flavors with sweet smoked paprika and parsley for a truly comforting dish.

Looking for more comforting vegan soups? Then you must try my cream of spinach soup, vegan tortilla soup, and Hungarian mushroom soup.

[feast_advanced_jump_to]

❤️ Why you’ll love it

This red lentil soup is a must-try for anyone looking for a hearty and filling plant-based meal. The combination of red lentils, root vegetables, and warm, smoky spices makes this soup not only delicious but also incredibly satisfying.

I love how simple and easy it is to make this soup. The use of everyday ingredients, such as onions, garlic, carrots, and potatoes, makes it a convenient option for when you want to prepare a wholesome meal without a trip to the grocery store.

The use of sweet smoked paprika in this recipe is a total flavor enhancer. It adds a rich, smoky undertone to the soup that is both comforting and inviting. Combined with the earthiness of the cumin and the freshness of the parsley, this soup has a flavor combo you will absolutely love.

Red Dutch Oven from above with vegan red lentil soup

🧾 Key ingredients

This red lentil soup is a hearty and wholesome dish that is not only delicious but also simple to make. The best part is, you probably have most of these ingredients in your pantry or fridge already.

Red lentils are the star of this soup. They not only add a beautiful, vibrant color to the dish but also cook relatively quickly compared to other lentils, making them perfect for a weeknight meal.

Potatoes, carrots, and parsnips are the root vegetables that give this soup its hearty texture. When they are simmered in the broth, they become soft and flavorful, blending well with the red lentils.

Garlic and onion are the aromatic foundation of many great dishes, and this soup is no exception. They add a depth of flavor that complements the sweetness of the root vegetables and the earthiness of the lentils.

Tomato paste, sweet smoked paprika, and ground cumin are the key seasonings in this recipe. They add a rich, smoky flavor that enhances the overall depth of the soup.

🛒 You can find detailed measurements for all ingredients in the printable version of the recipe card at the bottom of this post.

🥘 Equipment

For this hearty and comforting red lentil soup recipe, a reliable stockpot is an absolute must. Its large capacity and sturdy construction make it perfect for sautéeing onions, garlic, and a medley of vegetables. Its tight-fitting lid also helps to lock in all the wonderful flavors as the soup simmers to perfection.

👩‍🍳 Instructions

Preparing the ingredients

STEP 1
Soak the red lentils in boiling water for 10 minutes.

STEP 2
Peel and chop the onion and garlic. Wash and chop the potatoes. Also, wash, peel, and slice the carrots and parsnips.

Making the red lentil soup

STEP 1
Heat a stockpot or a Dutch oven to medium heat and add olive oil. Cook the chopped onion for 1-2 minutes.

White red enameled Dutch oven with chopped red onion.

STEP 2
Add the sliced carrots and parsnips to the pot. Stir and cook for 5-6 minutes.

White red enameled Dutch oven with chopped red onion, carrot and parsnip slices.

STEP 3
Add the crushed garlic, salt, pepper, parsley, and cumin to the pot. Stir and cook for another 2-3 minutes.

White red enameled Dutch oven with chopped red onion, carrot and parsnip slices and small heaps of different herbs.

STEP 4
Add the sweet paprika powder and the tomato paste to the pot. Stir until combined.

White red enameled Dutch oven with mixed chopped red onion, carrot, parsnip slices and green herbs.

STEP 5
Pour the vegetable broth into the pot. Cook the soup for approximately 5 minutes.

White red enameled Dutch oven with brown soup.

STEP 6
Add the diced potatoes to the pot. Cook for another 5 minutes.

White red enameled Dutch oven with brown soup. A wooden spoon is taking some potato pieces from the soup.

STEP 7
Finally, add the soaked red lentils to the pot. Cook for another 5 minutes, or until all the vegetables are tender.

White red enameled Dutch oven with brown soup. A wooden spoon is taking red lentils from the soup.

💡 Expert tip

The key to this red lentil soup is to prepare the red lentils properly. Soak them in boiling water for at least 10 minutes before adding them to the soup. This not only helps to soften the lentils, but it also kick-starts the cooking process, reducing the overall cooking time of your soup.

🔄 Variations

If you are a fan of spicy food, consider adding a teaspoon of chili powder to give the soup a fiery kick. This will not only add heat but also a unique flavor that contrasts beautifully with the earthy lentils and sweet vegetables.

For a touch of acidity and freshness, consider adding a squeeze of lemon juice or a splash of apple cider vinegar at the end of cooking. This will brighten up the flavors and add a tangy twist to the soup.

If you prefer a creamier texture, you can blend a portion of the soup until smooth and then mix it back in with the chunky soup. This will give the dish a creamy consistency while still maintaining the texture of the vegetables and lentils.

Red Lentil Soup in a white bowl.

🥣 Serving ideas

This red lentil soup is a versatile dish that can be enjoyed in a variety of ways. It can be served as a main course for a light, healthy dinner. I love to pair it with a side of crispy garlic bread or a fresh green salad for a complete and satisfying meal.

You can also serve it as a starter before the main course. It pairs well with a variety of dishes, such as a hearty vegetable stew or an authentic Hungarian lecsó.

This soup is also a great option for meal prep. I like to make a big batch on the weekend and enjoy it throughout the week. It reheats beautifully and makes for a quick and easy lunch or dinner option.

It is also a perfect dish for a cozy family dinner. Serve it with some vegan cornbread or a side of pesto vegetables for a comforting and nutritious meal that the whole family will love.

White bowl with red lentil soup and a hand is taking a spoonful. The remaining soup is in the red Dutch Oven in the background

❄️ Storing tips

Storing and reheating this red lentil soup is a simple task, and the best part is that the flavors continue to develop, making the dish even more delicious over time.

To store the leftovers, allow the soup to cool completely before transferring it to an airtight container. It can be safely stored in the refrigerator for up to 4-5 days.

As for freezing, it is a great option for this soup. The red lentils hold up well to the freezing and thawing process, so you can portion the soup out into individual servings and store them in the freezer for up to 3 months.

When you are ready to reheat the soup, you can do so on the stovetop. Place the soup in a pot and warm it over medium heat, stirring occasionally, until it is heated through. If you are reheating individual portions, the soup can also be reheated in the microwave. Just be sure to stir it every couple of minutes to ensure even reheating.

Red Dutch Oven from above with red lentil soup and a wooden spoon

🤔 FAQs

Can I use different lentils?

I wouldn’t recommend using other lentils. Green and brown lentils not only have different tastes, but they also need longer soaking and cooking time.

Do I really need to soak them?

If you don’t soak them for at least 10 minutes in cold water, then you will need a longer time to cook them. It means that you need to add them at the same time as you add the veggie broth. They need at least 15-20 minutes so you need to pay attention not to over-cook the other veggies. In the worst-case scenario, you can pour the whole soup in a blender and make a cream of red lentil soup.

What if my soup turns out too thick?

Add 1-2 cups of water if the red lentils soaked up too much liquid. And adjust seasoning accordingly.

THANK YOU so much for visiting our website. Please comment below if you have tried this recipe. We LOVE hearing from you! If you loved the recipe, please don’t forget to give us a ⭐⭐⭐⭐ RATING. We appreciate all of our readers.  

Different colorful vegetables drawn as icons on an orange background in a shape of a heart.

⇒ GET OUR FREE 7-DAY VEGAN MEAL PLAN E-BOOK NOW! OR CHECK OUT ALL VEGAN MEAL PLAN RECIPES! ⇐

Print

Red Lentil Soup (Hungarian)

This red lentil soup is a simple and easy recipe that is ready in just 30 minutes. It is comforting and has delicious Hungarian flavors thanks to the sweet smoked paprika, parsley, cumin, and tomato paste.
Course Main Course, Soup
Cuisine Dairy-free, Egg-free, European, Gluten-free, Nut-free, Soy-free, Vegan, Vegetarian
Keyword lentil carrot potato soup, Lentil soup, Red lentil soup, vegan lentil soup
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 8 people
Calories 160kcal

Ingredients

Instructions

Preparing the ingredients

  • Soak red lentils for 10 minutes in boiling water. In that 10 minutes, you can prepare the other veggies.
  • Peel and chop the onion and garlic. Wash and chop potatoes. Wash, peel and slice carrots and parsnip.

Making the soup

  • Heat your a stockpot or a Dutch oven to medium heat and add olive oil. Cook the chopped onion for 1-2 minutes.
  • Add the sliced carrots and parsnip. Stir and cook for 5-6 minutes.
  • Add the crushed garlic and the seasoning (salt, pepper, parsley, and cumin) and cook for another 2-3 minutes.
  • Add the sweet paprika powder and the tomato paste, and stir until combined.
  • Pour the vegetable broth and cook the soup for approx. 5 minutes.
  • Add the diced potatoes and cook for another 5 minutes.
  • Finally, add the soaked red lentils and cook for another 5 minutes.

Video

Notes

TOP TIP: This soup gets more and more delicious with every passing minute. 
  • No need to thicken the soup – You don’t need any flour or starch to thicken the soup as the red lentils will help you thicken it. The longer the soup rests, the thicker it will be. Moreover, you can take out 1-2 cups of the finished soup and puree them separately with an immersion blender. When you add it back, you will get an even creamier and thicker soup. 
  • Is it too thick? – Add 1-2 cups of water if the red lentil soaked up too much liquid. And adjust seasoning accordingly. 
  • Chop vegetables evenly – We added carrots and parsnip first as they need the most time to be cooked, then potatoes. They will cook more evenly if the veggies are the same size. 
  • Chop vegetables smaller – If you prefer to reduce the cooking time, you can cut the potatoes to smaller or slice the carrots thinner. 
  • How spicy should it be? – Depending on how hot and spicy you prefer your soup, you can add chili powder or sriracha or freshly chopped raw chili peppers beside the sweet paprika powder.
  • Do I really need to soak them? – If you don’t soak them for at least 10 minutes in hot water, then you will need a longer time to cook them. It means that you need to add them at the same time as you add the veggie broth. They need at least 15-20 minutes so you need to pay attention not to over-cook the other veggies. In the worst-case scenario, you can pour the whole soup in a blender and make a cream of red lentil soup. 🙂

Nutrition

Serving: 1bowl | Calories: 160kcal | Carbohydrates: 32g | Protein: 8g | Fat: 1g | Saturated Fat: 1g | Sodium: 776mg | Potassium: 607mg | Fiber: 10g | Sugar: 5g | Vitamin A: 3010IU | Vitamin C: 17mg | Calcium: 39mg | Iron: 3mg

The post Red Lentil Soup appeared first on My Pure Plants.

Vegan Lentil Lasagna

This vegan lentil lasagna features layers of hearty lentil bolognese and creamy white bechamel sauce. It is a rich, hearty, and satisfying dish that is delicious and will make for a classic family dinner. Lasagna is a classic, and this vegan lentil lasagna is a great change from the traditional ones. The lentils provide a…

Read More

The post Vegan Lentil Lasagna appeared first on My Pure Plants.

This vegan lentil lasagna features layers of hearty lentil bolognese and creamy white bechamel sauce. It is a rich, hearty, and satisfying dish that is delicious and will make for a classic family dinner.

A slice of layered lasagna is served on a plate. A red casserole dish with the remaining lasagna is right behind it.

Lasagna is a classic, and this vegan lentil lasagna is a great change from the traditional ones. The lentils provide a meaty texture that even meat lovers will enjoy. The bechamel sauce adds a creamy texture that makes it even more delicious.

Vegan casserole dinner recipes are a favorite. For other delicious and easy ones, check out this vegan shepherd’s pie, vegan pot pie, vegan eggplant parmesan, and vegan moussaka.

[feast_advanced_jump_to]

❤️ Why you’ll love it

I absolutely adore how the lentil bolognese in this lasagna is so rich and hearty, thanks to the combination of chopped tomatoes, tomato sauce, and the secret ingredient, sieved tomato puree. This not only adds a depth of flavor but also makes the bolognese sauce thick and luxurious, perfect for layer after layer of delicious lasagna.

The creamy, cashew-based white sauce is another highlight of this recipe. It is so velvety and smooth, and the addition of nutmeg not only makes it a bit more aromatic but also adds a unique flavor that sets it apart from other vegan bechamel sauces.

Plus, the use of lentils in place of meat makes this lasagna not only a satisfying and delicious meal but also a much healthier option. It is a great way to add more plant-based protein and fiber to your diet, without sacrificing flavor or texture. This is a lasagna that is not only good for you but also good for the planet.

Rectangular casserole with a meal but only the white sauce on top is visible and some basil leaves. A slotted turner is placed next to it.

🧾 Key ingredients

This vegan lentil lasagna is a delicious, hearty dish that is made with simple, plant-based ingredients that you can easily find at your local grocery store.

Brown lentils are the star of the lentil bolognese ragu. They pack a protein punch and, when cooked, have a texture similar to ground meat, making them a perfect substitute in this dish.

Onions and garlic are essential in building the flavor of the bolognese ragu. They add a depth of aroma and a rich, savory flavor that forms a solid base for the rest of the dish.

Chopped tomatoes and sieved tomato puree (tomato sauce) are the key to the rich, tomato-y flavor of the bolognese ragu. They provide a vibrant color and a tangy sweetness that balances the savoriness of the dish.

Sweet paprika powder, oregano, and basil are the primary herbs and spices used in this recipe. They add a wonderful depth of flavor and a hint of Mediterranean flair to the bolognese ragu.

Cashews are the secret to the creamy vegan bechamel sauce. When blended, they become incredibly smooth and, when combined with dairy-free milk, they make a lusciously creamy sauce.

Nutritional yeast is a must-have in any vegan pantry. It adds a cheesy, umami flavor to the bechamel sauce, making it a delicious, dairy-free alternative to traditional bechamel.

Lasagna pasta sheets are, of course, a non-negotiable ingredient in this recipe. They provide the perfect, sturdy layers for all the delicious components of this lasagna.

Vegan parmesan or dairy-free cheese is the perfect finishing touch for this lasagna. It adds a cheesy, melty layer on top that is both decadently delicious and oh-so-satisfying.

🛒 You can find detailed measurements for all ingredients in the printable version of the recipe card at the bottom of this post.

Red dutch oven with lentil bolognese ragu

🥘 Equipment

To make this delicious vegan lentil lasagna, the most important piece of equipment you will need is a good quality blender. It will help you achieve the creamy consistency required for the vegan bechamel sauce. I recommend using a high-speed blender like a Vitamix, as it will effortlessly blend the cashews and the rest of the ingredients into a silky, smooth sauce.

👩‍🍳 Instructions

Preparing the ingredients

STEP 1
Soak the cashews in hot water for five minutes, then drain them. Alternatively, you can boil water on the stovetop and cook the cashews for five minutes.

STEP 2
While the cashews are soaking, peel and chop the onion. Heat some olive oil in a pan and lightly cook the chopped onion until it turns glossy.

STEP 3
Add the peeled and chopped garlic to the pan with the onion and cook for one to two minutes.

Making the vegan lentil lasagna

STEP 1
To the pan with the onion and garlic, add the chopped tomatoes, tomato sauce, sweet paprika powder, basil, oregano, salt, and pepper. Cook this mixture for five minutes.

Cast iron skillet with a mix of brown sauteed finely chopped carrots, onion, garlic, celery and tomato sauce.

STEP 2
Next, add the cooked or canned lentils to the pan and cook for an additional one to two minutes. Your lentil bolognese sauce is now ready.

Red chunky sauce with lentils on top in a cast iron skillet

STEP 3
In a blender, combine the soaked cashews, a whole garlic clove, dairy-free milk, nutmeg, nutritional yeast, salt, and pepper. Blend these ingredients until they form a creamy sauce. Your vegan bechamel sauce is now ready to use for layer in the lasagna.

Vegan Alfredo Sauce4

STEP 4
To assemble the lasagna, start by preheating your oven to 400 degrees Fahrenheit (200 degrees Celsius).

STEP 5
Spread a thin layer of the lentil bolognese sauce on the bottom of your oven-safe dish. This will prevent the pasta sheets from sticking to the bottom.

Lentils in red sauce in the bottom of an oven-safe dish.

STEP 6
Next, add a layer of pasta sheets on top of the lentil bolognese sauce.

Lentils in red sauce covered with a pasta sheet in the bottom of an oven-safe dish.

STEP 7
Then, add a layer of the lentil bolognese sauce on top of the pasta sheets, followed by a layer of the vegan bechamel sauce.

Pasta sheets are covered with lentils in red sauce and white sauce.

STEP 8
Continue layer in this order until your dish is filled, making sure the top layer is the vegan bechamel sauce. Optionally, sprinkle some vegan grated cheese or vegan parmesan on top of the lasagna.

Oven-safe dish with red sauce, pasta sheets and shredded cheese on top.

STEP 9
Place your lasagna in the preheated oven and bake it for 30 minutes. Once it is done, remove it from the oven and let it cool for a few minutes before serving.

A slice of layered lasagna is served on a plate. A red casserole dish with the remaining lasagna is right behind it.

💡 Expert tip

The key to this vegan lentil lasagna is the texture of your lentil bolognese ragu. Ensure your bolognese has a thick, hearty consistency, with the lentils soft but not mushy. This texture will mimic traditional meat bolognese and add a wonderful depth of flavor to your lasagna.

🔄 Variations

If you are looking for a vegan ground beef alternative with a texture similar to the real thing, textured vegetable protein (or TVP) is a great option. It is 100% soy, making it a high-protein alternative that works well in a variety of recipes. I show you how to make it in my vegan bolognese recipe.

If you prefer a soy-free or whole foods substitute for the lentils, consider using cauliflower and walnut mince. This unique combination (featured in my vegan spaghetti bolognese recipe) provides a texture similar to ground beef, with the cauliflower adding a minced texture and the walnuts adding a rich, meaty flavor.

For a familiar and easy-to-work-with alternative, try a mushroom bolognese or tofu bolognese. I almost forgot to mention millet as one of the simplest meat alternative. I love using it in vegan chili, but it works in bolognese as well in combination with other one of the others.

4 photo collage of different crumbles in red sauce that would mimic vegan ground beef

🥣 Serving ideas

This lentil lasagna is a versatile, hearty dish that can be enjoyed as a main course for any meal of the day. It pairs beautifully with a side salad. A simple green salad with a tangy vinaigrette or a classic Caesar salad can complement the flavors of the lasagna perfectly.

I also love serving this dish with some roasted or steamed vegetables. Asparagus, broccoli, or green beans are all great options. The vegetables add a pop of color to the plate and provide a fresh, crunchy contrast to the rich, saucy lasagna.

If you’re looking for a more substantial meal, consider serving the lasagna with a side of garlic bread or a few slices of crusty Italian bread. The bread is perfect for soaking up any extra sauce, and the garlicky flavor pairs wonderfully with the lentil bolognese.

A slice of layered lasagna is on a plate. A fork is piercing through the middle.

❄️ Storing tips

This vegan lentil lasagna is a dish that gets even better with time, making it perfect for storing and reheating. The flavors have a chance to meld, resulting in a more delicious dish.

To store the leftovers, allow it to cool completely first. Once cooled, I portion it out into individual servings and place them in airtight containers. It can be kept in the refrigerator for about 3 to 4 days.

If you prefer to freeze it, this recipe is perfect for that. You can freeze it either as individual servings or as a whole dish. If you are using individual servings, make sure to use containers that are freezer-safe. It can be frozen for up to 3 months.

When you are ready to reheat it, you can do so in the oven. If you are reheating individual servings, the microwave is a quick and easy option. Just make sure to stir it every 30 seconds to ensure even reheating.

🤔 FAQs

Can I use a different type of lentil?

I do not recommend using a different type of lentil for this recipe. Brown lentils hold their shape well and have a nice, meaty texture that works perfectly in the bolognese ragu.

Is the nutritional yeast essential for the bechamel sauce?

Yes, the nutritional yeast is essential as it gives the sauce a cheesy flavor. If you do not have it, I recommend adding a few tablespoons of vegan parmesan or dairy-free cheese to achieve a similar flavor.

Can I make this lasagna ahead of time?

Yes, you can assemble the lasagna ahead of time and keep it in the refrigerator for up to 24 hours. When you are ready to bake it, simply preheat the oven and bake as per the recipe instructions.

THANK YOU so much for visiting our website. Please comment below if you have tried this recipe. We LOVE hearing from you! If you loved the recipe, please don’t forget to give us a ⭐⭐⭐⭐ RATING. We appreciate all of our readers.  

Different colorful vegetables drawn as icons on an orange background in a shape of a heart.

⇒ GET OUR FREE 7-DAY VEGAN MEAL PLAN E-BOOK NOW! OR CHECK OUT ALL VEGAN MEAL PLAN RECIPES! ⇐

Print

Easy Vegan Lasagna with Lentil Bolognese

This vegan lentil lasagna features layers of hearty lentil bolognese and creamy white bechamel sauce. It is a rich, hearty, and satisfying dish that is delicious and will make for a classic family dinner.
Course Main Course
Cuisine Dairy-free, Egg-free, Gluten-free, Italian, Soy-free, Vegan, Vegetarian
Keyword Best vegan lasagna, Lentil Lasagna, Vegan lasagna
Prep Time 30 minutes
Cook Time 15 minutes
Baking 30 minutes
Total Time 1 hour 15 minutes
Servings 4 servings
Calories 1212kcal

Ingredients

Lentil Bolognese Ragu

Vegan Bechamel Sauce

Other ingredients for the layers

  • 12 Lasagna pasta sheets
  • 7 oz Dairy-free cheese or vegan parmesan or more nutritional yeast

Instructions

Initial preparations

  • Soak cashews in hot water for 5 minutes, then drain them. Alternatively, boil water on the stovetop and cook cashews for 5 minutes.

Making lentil bolognese sauce

  • Peel and chop the onion and cook it lightly in olive oil until it turns glossy. Add peeled and chopped garlic and cook for 1-2 minutes. 
  • Add chopped tomatoes, tomato sauce, and seasoning (sweet paprika powder, basil, oregano, salt, and pepper) and cook for 5 minutes.
  • Add cooked or canned lentils and cook for 1-2 minutes.

Making vegan bechamel sauce

  • Use a regular blender, a hand blender, or a food processor, whichever gives you a creamier result. 
  • Add soaked cashews, garlic clove in whole, dairy-free milk, and seasoning (nutmeg, nutritional yeast, salt, and pepper) and blend them until creamy.

Layering the vegan lasagna

  • To ensure that the pasta sheets do not stick to the bottom, we place a thin layer of lentil bolognese ragu at the bottom.
  • After that, the layers should look like pasta sheets, bolognese sauce, and white sauce.
  • And repeat… We needed the above combination 6 times to fill a 9 x 7 x 3 inch (23 x 18 x 8 cm) oven-safe dish. The last layer should be white sauce which you can sprinkle with vegan grated cheese or vegan parmesan, or more nutritional yeast.
  • We made 6 layers of pasta, 7 layers of ragu, and 7 layers of white sauce. You can use less pasta and more sauce in between the sheets, it is totally up to you. (In the photos, we used spinach lasagna pasta sheets, that's why they are green.)
  • Preheat the oven to 400 Fahrenheit (200 degrees Celsius) and bake your lasagna for 30 minutes.

Notes

Other vegan ground beef alternatives

Here are some other suggestions. Feel free to choose whichever you like per your taste. 
  • TVP (textured vegetable protein) is the closest you can get to the real ground beef texture and taste without the fatty and greasy part nonetheless. I used TVP in my vegan cabbage lasagna recipe. I show you there how to prepare it through step-by-step photos and instructions, including a quick video. 
  • Cauliflower and walnut mince is a seemingly weird combination but works cauliflower gives the minced texture, while walnut adds meaty richness. If you eat soy-free or prefer a whole foods substitute, I have step-by-step instructions for you to make it within my vegan spaghetti bolognese recipe. 
  • Mushroom bolognese would be most people’s first choice as they are easy to work with, cheap, and has familiar ingredients. Although I think that mushroom does not deliver on texture perfectly. It remains too spongy. I only use them in combination with cauliflower and walnut mince and prepare them similarly. 
  • Tofu could be another alternative, although most people bit hesitant to use it. It is not easy to make tofu crunchy, and you can easily end up with something too gooey. Here is my tofu bolognese recipe to show you how to make it work. 
  • Quinoa or millet gives a minced texture, but they are so tiny compared to ground beef. I use it in our vegan bean chili recipe in combination with other veggies.  

Nutrition

Serving: 1serving | Calories: 1212kcal | Carbohydrates: 199g | Protein: 56g | Fat: 22g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Sodium: 677mg | Potassium: 2206mg | Fiber: 58g | Sugar: 11g | Vitamin A: 745IU | Vitamin C: 25mg | Calcium: 242mg | Iron: 17mg

The post Vegan Lentil Lasagna appeared first on My Pure Plants.

Vegan Frittata

This vegan frittata is a lifesaver for busy mornings. It is made with only 3 ingredients and is packed with portobello mushrooms, bell peppers, cherry tomatoes, and spinach. The best part? It is make-ahead friendly, so you can have a delicious breakfast without the hassle. Frittatas are a classic breakfast option that is so versatile….

Read More

The post Vegan Frittata appeared first on My Pure Plants.

This vegan frittata is a lifesaver for busy mornings. It is made with only 3 ingredients and is packed with portobello mushrooms, bell peppers, cherry tomatoes, and spinach. The best part? It is make-ahead friendly, so you can have a delicious breakfast without the hassle.

Frying pan from above with a yellow frittata full of veggies like chopped red bell pepper, green spinach leaves, brown mushroom, red tomatoes. A hand is holding a knife and about to slice in it.

Frittatas are a classic breakfast option that is so versatile. Yet, it can be challenging to make a vegan version that holds up well. That’s why I love this recipe as it is so easy to make, and the result is always a delicious and perfectly textured frittata.

Looking for more savory vegan breakfast options? Then you should definitely try this easy vegan breakfast casserole or this vegan egg salad recipe.

[feast_advanced_jump_to]

❤️ Why you’ll love it

I absolutely love how this vegan frittata is loaded with veggies, giving it a delicious and wholesome flavor. The best part is that you don’t need any meat or cheese to make it.

The combination of chickpea flour and dairy-free milk creates the perfect texture, and the black salt adds an eggy flavor that is simply irresistible. The best part is that it is made using pantry staples and is so easy to make.

Plus, you don’t even need to pre-cook the veggies, which not only saves time but also makes this recipe even simpler. This has become a go-to in my house, and I am sure it will be the same for you.

A black plate with a slice of yellow frittata full of veggies like chopped red bell pepper, green spinach leaves, brown mushroom, red tomatoes. A hand is holding a fork and about to take a bite.

🧾 Key ingredients

This vegan frittata is a delicious and healthy dish that is made with simple, plant-based ingredients. You can easily find these ingredients at your local grocery store, and you may even have some of them in your kitchen already.

Chickpea flour is the star of this recipe. It is a high-protein, gluten-free flour that binds the frittata together and gives it a hearty, satisfying texture.

Black salt is a unique ingredient that adds an eggy flavor to the frittata, despite being completely vegan.

Button mushrooms, bell pepper, cherry tomatoes, and fresh spinach not only add a burst of color to the frittata but also provide a variety of textures and flavors that will make it a hit with your family and friends.

🛒 You can find detailed measurements for all ingredients in the printable version of the recipe card at the bottom of this post.

🥘 Equipment

To prepare this delicious vegan frittata, the most crucial piece of equipment you will need is a good quality non-stick frying pan. This is essential for achieving the perfect texture on your frittata, as it prevents the batter from sticking and allows for even cooking.

👩‍🍳 Instructions

Preparing the ingredients

STEP 1
Start by cleaning the mushrooms. Use a colander or sieve to gently wash off any dirt from the mushrooms. Dry them with a paper towel or a clean kitchen cloth.

STEP 2
Next, prepare the bell pepper. Wash the bell pepper and slice it about ¼-inch (4-5 mm) wide. Then, cut the slices into small cubes.

STEP 3
After preparing the bell pepper, wash and cut the cherry tomatoes in half.

STEP 4
Moving on to the spring onion, wash it and chop the green part into small rings.

STEP 5
Peel and chop the onion and garlic.

STEP 6
Lastly, wash the spinach leaves using a sieve. Chop the leaves into strips or quarters.

Making the vegan frittata

STEP 1
In a large bowl, prepare the eggless base. Add the chickpea flour, black salt, regular salt, and pepper. Mix these ingredients thoroughly.

Glass bowl with yellow flour and small heaps of spices.

STEP 2
Add half of your chosen dairy-free milk to the chickpea flour mixture and whisk it well. Then, add the remaining half of the milk and mix until you have a smooth, pancake batter-like liquid.

Yellow batter in a glass bowl.

STEP 3
On top of the chickpea flour mixture, add all the chopped vegetables (mushrooms, bell pepper, tomatoes, spring onion, and spinach). Mix these ingredients well.

A whisk is placed in a yellow batter full of chopped veggies.

STEP 4
Heat a non-stick frying pan to medium heat and add olive oil. Add the chopped onion and cook for 2-3 minutes until they are soft and tender.

Frying pan with chopped onion.

STEP 5
Then, add the chopped garlic and cook for another 1-2 minutes.

Frying pan with chopped onion and garlic.

STEP 6
Pour the frittata batter into the pan, spreading it evenly. Cover the pan with a lid.

A hand is pouring a yellow batter full of chopped veggies to a frying pan.

STEP 7
While the frittata is cooking, preheat your oven to 375°F (190 degrees Celsius).

STEP 8
After covering the pan, bake the frittata in the preheated oven for 20 minutes.

A hand is covering a yellow batter full of chopped veggies to a frying pan with a lid.

STEP 9
Once the frittata is cooked, remove it from the oven and let it cool for a few minutes before serving. Enjoy your delicious vegan frittata!

A frying pan with frittata, chopped veggies in an eggy batter.

💡 Expert tip

The key to this vegan frittata is the preparation of your vegetables. Ensure that you chop them into small, uniform pieces. This not only ensures they cook evenly but also guarantees you a delicious burst of flavor in every bite of your frittata.

🔄 Variations

If you are a fan of a hearty and filling frittata, consider adding vegan meat substitutes like vegan sausage crumbles, vegan bacon bits, or tofu. These options will bring a meaty texture and a savory flavor to your frittata.

If you are looking to add some extra protein and texture to your frittata, consider incorporating canned or pre-cooked legumes like green peas, sweet corn, chickpeas, beans, or lentils. Not only will they add a pop of color, but they will also make your frittata more filling and nutritious.

If you are a fan of a cheesy frittata, try adding some vegan cheese like feta or mozzarella. These cheeses will add a creamy texture and a tangy flavor to your frittata, taking it to the next level.

Frying pan from above with a yellow frittata full of veggies like chopped red bell pepper, green spinach leaves, brown mushroom, red tomatoes. A hand is holding a knife to make another slice.

🥣 Serving ideas

This vegan frittata is a versatile dish that can be enjoyed in many ways. It is delicious when served hot, but it is also a great option for a cold meal.

I love to top my frittata with a dollop of dairy-free sour cream, a drizzle of ketchup, or a spicy hot sauce. If you prefer a creamier texture, try adding a spoonful of vegan mayonnaise or any yogurt-based dip.

In addition to the frittata, consider serving some other vegan dishes. It goes great with a side of garlic bread or some roasted potatoes.

For a lighter option, a fresh garden salad, coleslaw salad, or lentil tabbouleh can be a refreshing accompaniment. If you are looking to add more greens to your meal, a side of stir-fried spinach or other leafy greens is a great choice.

And if you are a fan of beans, consider serving the frittata with a side of baked beans or any other bean salad. The combination of the hearty frittata and the protein-rich beans makes for a satisfying and nutritious meal.

A slice of yellow frittata full of colorful vegetables on a black plate and a fork taking a bite.

❄️ Storing tips

Storing and reheating this vegan frittata is a simple process that does not compromise the dish’s delicious flavors.

To store the leftovers, allow it to cool completely. Once cooled, transfer it to an airtight container. You can safely store it in the refrigerator for 3-4 days without any significant change in the quality of the dish.

If you want to freeze it, I recommend slicing it into individual portions. Place each portion in a separate airtight container or reseal it in a freezer-safe bag. It can be stored in the freezer for up to a month. When you are ready to eat, thaw it overnight in the refrigerator before reheating.

To reheat, you have a couple of options. You can use the microwave by heating it in 30-second intervals, stirring after each interval to ensure even heating. You can also reheat it in the oven, placing the frittata in the broiler for a few minutes until it is heated through.

🤔 FAQs

Do I have to use chickpea flour?

Yes, for this recipe, I recommend using chickpea flour. It gives the frittata a slightly eggy flavor and a fluffy texture. If you use a different type of flour, the texture and flavor of the frittata will be different. However, if you have a chickpea allergy or cannot find chickpea flour, you can use a different type of flour, but the frittata will not be the same.

What kind of vegetables can I add to the frittata?

You can add any vegetables you like to this frittata. I used mushrooms, bell pepper, cherry tomatoes, spring onion, and spinach in this recipe, but you can use whatever vegetables you have on hand. Just make sure to cook them before adding them to the frittata.

Why do you use black salt?

I use black salt in this recipe to give the frittata an eggy flavor. Black salt, also known as kala namak, is commonly used in vegan cooking to mimic the flavor of eggs. If you do not have black salt, you can use regular salt, but the frittata will not have the same egg-like flavor.

THANK YOU so much for visiting our website. Please comment below if you have tried this recipe. We LOVE hearing from you! If you loved the recipe, please don’t forget to give us a ⭐⭐⭐⭐ RATING. We appreciate all of our readers.  

Different colorful vegetables drawn as icons on an orange background in a shape of a heart.

⇒ GET OUR FREE 7-DAY VEGAN MEAL PLAN E-BOOK NOW! OR CHECK OUT ALL VEGAN MEAL PLAN RECIPES! ⇐

A frying pan with frittata, chopped veggies in an eggy batter. A hand is holding a knife to make slices.
Print

Vegan Frittata (Chickpea Flour)

This vegan frittata is a lifesaver for busy mornings. It is made with only 3 ingredients and is packed with portobello mushrooms, bell peppers, cherry tomatoes, and spinach. The best part? It is make-ahead friendly, so you can have a delicious breakfast without the hassle.
Course Breakfast, Side Dish
Cuisine Dairy-free, Egg-free, Gluten-free, Nut-free, Soy-free, Vegan, Vegetarian
Keyword chickpea flour frittata, eggless frittata, vegan frittata
Prep Time 10 minutes
Cook Time 5 minutes
Baking time 20 minutes
Total Time 35 minutes
Servings 6 slices
Calories 121kcal

Ingredients

Eggless base

Veggies for Frittata

  • 1 cup Button mushrooms
  • ½ Bell Pepper
  • 5 Cherry tomatoes
  • 1 Spring Onion the green part only
  • 1 cup Fresh spinach leaves about a handful
  • 1 Onion (small)
  • 2 cloves Garlic
  • 1 Tbsp Olive oil for cooking the onion and the garlic

Instructions

Prepare the vegetables

  • Gently wash any dirt off of the mushrooms by using a colander or a sieve. Dry them with a paper towel or clean kitchen cloth. We never peel mushrooms, but sometimes cut out the stem if they feel too dry or too rigid. Chop them into quarters.
  • Wash and slice bell pepper ¼-inch (4-5 mm) wide. Then cut the stripes into small cubes.
  • Wash and cut the cherry tomatoes in half. Wash and chop the green part of the spring onion into small rings. Peel and chop onion and garlic.
  • Wash the spinach leaves using a sieve and chop the leaves up into stripes or quarters.

Make the eggless base

  • Add chickpea flour, black salt, regular salt, and pepper in a large bowl. Mix them thoroughly.
  • Add half of the dairy-free milk of your choice and use a whisk to mix it well. Then add the other half and mix until you have a smooth pancake batter-like liquid.

Prepare the frittata batter

  • On top of the chickpea flour mixture, add all chopped veggies (mushroom, bell pepper, tomatoes, spring onion, and spinach) and mix them well

Make vegan frittata

  • Take a non-stick frying pan. Heat to medium heat and add olive oil.
  • Add the chopped onion and cook them for 2-3 minutes until soft and tender. Then, add chopped garlic and cook for another 1-2 minutes.
  • Pour the frittata batter on top. Spread it evenly and cover it up with a lid. 
  • Bake in preheated oven at 375 F (190 degrees Celsius) for 20 minutes. 

Video

Notes

Best veggies for frittata
When it comes to veggies, I separate them into 3 groups.
  1. No preparation is needed apart from wash and chop 
  2. Need to be pre-cooked
  3. Avoid if possible
It would have been too long to put it here, so the full list of vegetables is available in the post above the recipe card. 
How to store frittata?
If you store it in an airtight container, it can last for 3-4 days for sure. 
Can you freeze chickpea flour frittata? 
Yes, you can. I recommend freezing it in slices for easy access and re-heating it under the broiler or in a microwave. 

Nutrition

Serving: 1slice | Calories: 121kcal | Carbohydrates: 17g | Protein: 7g | Fat: 3g | Saturated Fat: 1g | Sodium: 324mg | Potassium: 396mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1062IU | Vitamin C: 23mg | Calcium: 89mg | Iron: 2mg

The post Vegan Frittata appeared first on My Pure Plants.

Vegetable Pasta Sauce (7 Hidden Veggies)

This hidden vegetable pasta sauce is a delicious and sneaky way to load up on veggies. It is loaded with seven different vegetables, is creamy without using any dairy, and is so delicious that even picky eaters will be licking their bowls clean. It can be tough to get all your servings of veggies in…

Read More

The post Vegetable Pasta Sauce (7 Hidden Veggies) appeared first on My Pure Plants.

This hidden vegetable pasta sauce is a delicious and sneaky way to load up on veggies. It is loaded with seven different vegetables, is creamy without using any dairy, and is so delicious that even picky eaters will be licking their bowls clean.

A red Dutch oven full of vegetable pasta sauce topped with fresh basil leaves photographed from above on a blue board.

It can be tough to get all your servings of veggies in a day, but this pasta sauce makes it easy. You can enjoy it with your favorite pasta, or even use it as a pizza sauce or in lasagna. It is so versatile and a great way to add more vegetables to your diet without feeling like you are missing out on flavor.

If you enjoy hidden veggie recipes, you should also try my vegan sweet potato brownies and sweet potato chocolate pudding.

[feast_advanced_jump_to]

❤️ Why you’ll love it

I absolutely love how this recipe is more than just a simple tomato sauce. It is a thick, creamy, and rich sauce that is perfect for any type of pasta. The best part is that it is a great way to get in those extra veggies, making it a hit with picky eaters or anyone who struggles with weird textures of vegetables and is looking for a meatless pasta option.

The combination of zucchini, carrots, celery, and chickpeas not only adds a variety of textures but also makes this sauce a nutrient-packed one-pot wonder. It is a great way to meal prep as it can be made in advance and stored in the fridge for up to 5 days or in the freezer for up to 3 months.

The secret to this sauce is the way the vegetables are cooked and then blended. This not only helps to soften the vegetables and develop their flavors but also creates a smooth and velvety texture that is hard to resist.

A red Dutch oven full of vegetable pasta sauce topped with fresh basil leaves photographed from above on a blue board.

🧾 Key ingredients

This vegan pasta sauce is a celebration of fresh, simple ingredients that come together to make a delicious, hearty sauce. You will find most of these ingredients at your local grocery store.

Zucchini, carrots, and celery are the heart of this sauce. They are finely chopped and sauté to bring out their natural sweetness. When combined with the tomato sauce, they give the sauce a rich, hearty texture.

Chickpeas are a key ingredient in this recipe. They add a unique twist, providing a source of plant-based protein. They are a great way to make the sauce more filling and satisfying.

Nutritional yeast is a vegan pantry staple. It adds a cheesy, umami flavor to the sauce, making it incredibly delicious.

🛒 You can find detailed measurements for all ingredients in the printable version of the recipe card at the bottom of this post.

🥘 Equipment

For this vegetable pasta sauce recipe, a high-quality blender is an absolute must. It is the key to achieving a smooth and creamy consistency for the sauce. I cannot stress enough how much of a difference a good blender makes in this recipe.

👩‍🍳 Instructions

Preparing the ingredients

STEP 1
Begin by peeling and chopping one onion and three garlic cloves. Next, wash and chop two stalks of celery.

STEP 2
Then, wash, peel, and chop two medium-sized carrots. Follow this by washing, peeling, and chopping one medium-sized zucchini.

Making the vegetable pasta sauce

STEP 1
Heat a stockpot or a Dutch oven to medium heat and add two tablespoons of olive oil. Start by cooking the chopped onion for one to two minutes. Then, add the chopped garlic and cook for a few seconds.

Chopped onion and garlic in a white red enamelled Dutch oven.

STEP 2
Proceed by adding the sliced carrots to the pot. Stir and cook for five to six minutes. After that, add the chopped zucchini to the pot, along with a pinch of salt.

Chopped onion, garlic, zucchini, and sliced carrots in a white red enamelled Dutch oven.

STEP 3
Season the vegetables with half a teaspoon of black pepper, one teaspoon of dried basil, and one teaspoon of oregano. Stir the ingredients until they are well combined.

Chopped onion, garlic, zucchini, and sliced carrots with a small heap of dried green herbs in a white red enamelled Dutch oven.

STEP 4
Add the chopped celery to the pot. Stir to incorporate it with the other vegetables. Then, pour in one can of tomato sauce.

Chopped onion, garlic, zucchini, and sliced carrots covered in red tomato sauce in a white red enamelled Dutch oven.

STEP 5
Continue to cook the vegetables until they are soft. This should take about 10-15 minutes. Once the vegetables are soft, add one can of drained chickpeas to the pot. Cook for an additional one to two minutes to warm up the chickpeas.

Veggie chunks covered with red tomato sauce and a large heap of chickpeas in a white red enamelled Dutch oven.

STEP 6
For extra flavor, add two tablespoons of nutritional yeast to the pot. This is optional, but it adds a delicious, cheesy flavor to the sauce.

Veggie chunks and chickpeas covered with red tomato sauce and a small heap of yellow flakes in a white red enamelled Dutch oven.

STEP 7
Once all the vegetables are ready, transfer them to a blender. Blend the ingredients until you have a creamy vegetable pasta sauce.

Veggie chunks covered with red tomato sauce in a blender.
Thick orange sauce in a blender.

💡 Expert tip

Chopping your vegetables evenly and small is the key to reducing the cooking time of this recipe. The smaller you cut the veggies, the faster they will soften in the sauce, allowing you to prepare this delicious, healthy meal in no time.

🔄 Variations

For a spicy twist, try adding a teaspoon of red pepper flakes or a dash of cayenne pepper. This will give your sauce a kick and add a bold, fiery flavor that pairs well with the sweet, tangy tomatoes and the earthy chickpeas.

You can also roast the vegetables before adding them to the sauce. This will add a rich, caramelized flavor to the sauce and give it a slightly smoky undertone. Simply toss the chopped vegetables with a little olive oil, salt, and pepper and roast them in a 400°F (200°C) oven for 20-25 minutes, or until they are tender and slightly charred. Then add them to the sauce as directed.

If you prefer a smoother sauce, consider peeling the zucchini and the carrots before chopping them. This will give your sauce a silkier texture, and it’s a great way to sneak in some extra nutrients from the vegetable skins.

A bowl with vegetable sauce on top of spaghetti sprinkled with vegan parmesan and topped with fresh basil leaves. In the background red Dutch Oven with remaining pasta sauce

🥣 Serving ideas

This versatile veggie pasta sauce can be used in a variety of ways. It is a delicious and healthy alternative to store-bought tomato sauce. You can use it to top your favorite pasta dishes, such as spaghetti, fettucini, or penne, instead of a bolognese sauce.

Plus, it is a great accompaniment to a wide range of vegan dishes. For example, you can serve it with sweet potato gnocchi or use it to make vegan meatballs. It pairs particularly well with falafels, eggplant meatballs, or mushroom meatballs.

You can also use it as a base for other classic dishes. It is a great addition to a vegan lasagna, adding a depth of flavor and a boost of nutrition. It can also be used in place of a traditional tomato sauce in chili, ratatouille, or shakshuka.

Close-up of a bowl with vegetable sauce on top of spaghetti sprinkled with vegan parmesan and topped with fresh basil leaves

❄️ Storing tips

Storing and reheating this vegetable pasta sauce is super easy, and the best part is, that the flavors just keep getting better with time!

To store, allow it to cool completely before transferring it to an airtight container. It will stay fresh in the refrigerator for 3-4 days, making it a perfect make-ahead option for busy weeknights.

If you want to freeze it, it’s best to do so without the pasta. The sauce can be frozen for up to 3 months. Just be sure to use a freezer-safe container, leaving some room at the top for expansion.

To reheat, simply transfer the sauce to a pot and warm it over medium heat, stirring occasionally, until it is heated through. If you are reheating from frozen, allow it to thaw in the refrigerator overnight before heating it on the stovetop.

🤔 FAQs

What other veggies can you hide?

You can add other root vegetables such as parsnips, rutabagas, or celeriac. You can also add 2-3 medium-sized root veggies in addition to the ones listed in the recipe. However, keep in mind that the more veggies you add, the less the sauce will resemble a traditional tomato sauce.

What else can you add?

If you want to increase the protein content of the sauce, you can add other legumes such as lentils or beans. However, if you want to maintain the traditional tomato sauce flavor, it is best to stick with chickpeas or white/cannellini beans.

Which pasta to choose?

You can use any type of pasta for this recipe. Whether it’s fettucini, spaghetti, penne, or even homemade sweet potato gnocchi, the choice is yours.

More pasta sauce recipes

We have a collection of more than 30 easy and delicious vegan pasta recipes, or check out the below ones:

THANK YOU so much for visiting our website. Please comment below if you have tried this recipe. We LOVE hearing from you! If you loved the recipe, please don’t forget to give us a ⭐⭐⭐⭐ RATING. We appreciate all of our readers.  

Different colorful vegetables drawn as icons on an orange background in a shape of a heart.

⇒ GET OUR FREE 7-DAY VEGAN MEAL PLAN E-BOOK NOW! OR CHECK OUT ALL VEGAN MEAL PLAN RECIPES! ⇐

Red and white dutch oven with a smooth creamy light red sauce topped with basil leaves.
Print

Vegetable Pasta Sauce (7 Hidden Veggies)

This hidden vegetable pasta sauce is a delicious and sneaky way to load up on veggies. It is loaded with seven different vegetables, is creamy without using any dairy, and is so delicious that even picky eaters will be licking their bowls clean.
Course Main Course, Sauce
Cuisine Dairy-free, Egg-free, Gluten-free, International, Nut-free, Soy-free, Vegan, Vegetarian
Keyword healthy spaghetti sauce, hidden veggie sauce, vegetable sauce, veggie pasta sauce
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 203kcal

Ingredients

Instructions

Prepare the ingredients

  • Peel and chop onion and garlic.
  • Wash and chop celery.
  • Wash, peel, and chop carrots and zucchini.

Let's make veggie pasta sauce

  • Heat a stockpot or a Dutch oven to medium heat and add olive oil.
  • Cook chopped onion for 1-2 minutes, add chopped garlic and cook for a few seconds.
  • Add sliced carrots. Stir and cook for 5-6 minutes.
  • Add zucchini cubes with salt (it will help to release the moisture in the zucchini).
  • Add black pepper, dried basil, and oregano and stir until combined.
  • Add celery stalk and stir again.
  • Add tomato sauce and cook veggies until soft. 
  • Finally, add canned chickpeas without water and cook for 1-2 minutes until they warm up. Add nutritional yeast (optional) and stir. Now, the veggies are ready for blending. 
  • Add all veggies to a blender and blend until you get a creamy veggie pasta sauce.

Video

Notes

What other veggies can you add?

I would happily add any of the following veggies: other root vegetables (parsnip, rutabaga, celeriac) instead of carrots or celery. There is also some room to add 2-3 medium-sized root veggies in addition to the above list without altering the taste. However, the more veggies you add, the lesser will the sauce taste as a tomato sauce. 

What else can you add?

You can certainly add other legumes (lentils or beans) to make the sauce loaded with even more protein. However, to keep it as a tomato spaghetti sauce, we recommend sticking with chickpeas or white/cannellini beans as they have the least beany taste. 

How to use this vegetable pasta sauce?

You can use this pasta sauce as you would use any store-bought tomato sauce:
What else would you use a veggie spaghetti sauce for? Let us know in the comments. 

Nutrition

Serving: 1serving | Calories: 203kcal | Carbohydrates: 34g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 252mg | Potassium: 1309mg | Fiber: 9g | Sugar: 14g | Vitamin A: 6214IU | Vitamin C: 41mg | Calcium: 93mg | Iron: 5mg

The post Vegetable Pasta Sauce (7 Hidden Veggies) appeared first on My Pure Plants.

Falafel Gyros with Tzatziki

This falafel gyro recipe features crispy homemade falafel balls and chilled tangy tzatziki salad wrapped in warm pita bread for an authentic flavor. It is entirely vegan, easy to make, and perfect for lunch or dinner. There’s nothing like sinking your teeth into a flavorful falafel gyro. This recipe will show you how to make…

Read More

The post Falafel Gyros with Tzatziki appeared first on My Pure Plants.

This falafel gyro recipe features crispy homemade falafel balls and chilled tangy tzatziki salad wrapped in warm pita bread for an authentic flavor. It is entirely vegan, easy to make, and perfect for lunch or dinner.

3 pitas folded and stuffed with 2 brown falafel balls, white grated cucumber salad, tomato and purple onion slices. A black bowl of white grated cucumber sauce is placed next to them.

There’s nothing like sinking your teeth into a flavorful falafel gyro. This recipe will show you how to make the best falafel balls, a refreshing tzatziki sauce, and the perfect pita bread. It is a healthy, meatless meal that is so satisfying.

For more delicious vegan falafel recipes, take a look at my falafel sandwiches with maple dijon tahini dressing.

[feast_advanced_jump_to]

❤️ Why you’ll love it

I absolutely love how the homemade falafel balls in this recipe are crispy on the outside and have a fluffy, slightly nutty, and herby flavor on the inside. They are a traditional Middle Eastern dish made with chickpeas, herbs, and spices.

The tzatziki sauce, on the other hand, is the perfect accompaniment to the falafel. It is a creamy, tangy sauce made with dairy-free yogurt, cucumber, garlic, and dill. It is not only delicious but also very refreshing.

When you combine these two elements in a warm pita bread, along with fresh vegetables, you get a well-balanced, flavorful, and satisfying meal that is not only vegan but also a family favorite. Plus, the different textures and flavors in this recipe make it a go-to for me whenever I want to impress my family and friends.

1 pita folded and stuffed with 2 brown falafel balls, white grated cucumber salad, tomato and purple onion slices.

🧾 Key ingredients

This falafel gyro recipe calls for ingredients that are easy to find and that will give you a burst of flavor in every bite. You can find most of these ingredients at your local grocery store or your favorite food market.

Homemade falafel balls are, of course, the star of this dish. These flavorful, herb-packed chickpea patties provide a satisfying and protein-rich element to your gyro. You can make them from scratch or buy them pre-made.

Vegan tzatziki sauce brings the gyros together with their fresh, tangy flavor and perfect level of creaminess.

Cherry tomatoes and purple onion are fresh, crisp, and colorful additions to your falafel gyro. They add a pop of sweetness and a crunch that contrasts beautifully with the soft, savory falafel and pita bread.

Pita bread is the perfect vehicle for all the delicious ingredients in this falafel gyro. It’s soft and pillowy and can be easily filled with falafel, tzatziki, and fresh vegetables.

🛒 You can find detailed measurements for all ingredients in the printable version of the recipe card at the bottom of this post.

🥘 Equipment

To make this delicious falafel gyro recipe, a high-speed food processor is an absolute must. It is the key to achieving the perfect, fluffy texture for your falafel mixture.

👩‍🍳 Instructions

Preparing the ingredients

STEP 1
Prepare your vegan falafel balls using the falafel recipe provided.

A wooden spoon with one dark brown crispy falafel ball just above a pan of boiling oil.

STEP 2
Make the tzatziki sauce according to the provided recipe and set it aside.

3 pitas folded and stuffed with 2 brown falafel balls, white grated cucumber salad, tomato and purple onion slices. A black bowl of white grated cucumber sauce is placed next to them.

STEP 3
Warm the pita bread. You can do this in a grill pan, skillet, or in the oven for best results.

Making the falafel gyro

STEP 1
Prepare your pita bread for filling. If you are using large wraps, fill them as you would a tortilla wrap. If you are using smaller pita bread, cut the upper third and open it up to form a pocket.

STEP 2
Fill the pita bread with the prepared ingredients. Start with a layer of tzatziki sauce, followed by two to four falafel balls, a couple of tomato pieces, and some purple onion slices.

STEP 3
If you have chosen to make a pocket with the pita bread, place the falafel balls in first, then add a drizzle of tzatziki sauce on top.

3 pitas folded and stuffed with 2 brown falafel balls, white grated cucumber salad, tomato and purple onion slices. A black bowl of white grated cucumber sauce is placed next to them. Leftover ingredients are placed in balls and on plates around it.

💡 Expert tip

The key to a perfect falafel gyro lies in the texture of your falafel balls. Be sure not to over-process your chickpea mixture; a slightly coarse texture will give your falafel a satisfying, crunchy exterior. Also, take care when shaping your falafel balls; compact them just enough to hold together, but not so much that they become dense.

🔄 Variations

Try a different sauce. Instead of tzatziki, consider using hummus for a unique flavor. It will add a creamy texture and a rich, nutty flavor that complements the falafel beautifully.

Experiment with the fillings. Add some fresh lettuce or cucumbers for extra crunch and a pop of color. These vegetables will bring a refreshing twist to the gyro and provide additional texture.

If you like a bit of heat in your food, consider adding a few slices of jalapeno or a drizzle of hot sauce. This will give your gyro a spicy kick without overpowering the other flavors.

Lot of items in a white board including falafel balls on top of lettuce leaves, charcoaled pita breads, grated cucumber in yoghurt sauce, orange hummus, olives, chopped green red salad, light brown sauce, cherry tomatoes, orange peppers, sliced cucumber, breadsticks and crackers.

🥣 Serving ideas

Falafel gyro is a versatile dish that can be enjoyed in a variety of ways. It is a perfect meal for lunch, dinner, or even as a late-night snack.

You can serve falafel gyro wrapped in a large pita or naan bread. Or cut the upper ⅓ and open it up to shape pita pockets. This way, it can be a great on-the-go meal, perfect for a day at the beach or a picnic in the park.

If you prefer a more formal presentation, you can also serve it on a plate. It can be a main dish with French fries or roasted potatoes. Place a small bowl of tzatziki sauce as a dip next to it for a refreshing addition.

If you are a fan of salads, falafel gyro can also be enjoyed as a salad bowl. Make a vegan Greek salad, lentil tabbouleh, or any other Mediterranean or Middle Eastern-inspired lettuce or bean salad, and place the falafel balls on top. It is a delicious way to add a protein boost to your salad.

If you are hosting a gathering, consider including falafel gyro as part of a platter board. It can be a part of a Mediterranean grazing board, as well as a falafel platter. This way, your guests can enjoy a variety of flavors and textures in one meal.

3 pitas folded and stuffed with 2 brown falafel balls, white grated cucumber salad, tomato and purple onion slices. A black bowl of white grated cucumber sauce is placed next to them. Leftover ingredients are placed in balls and on plates around it.

❄️ Storing tips

Storing and reheating this vegan falafel gyro is easy, and the best part is that the separate components can be stored individually.

To store, allow the falafel to cool completely before placing it in an airtight container. The tzatziki should also be stored in a separate airtight container.

I do not recommend freezing the assembled gyro. The pita bread may become soggy and the cherry tomatoes and onions may lose their fresh crunch. However, you can freeze the falafel balls.

To reheat the falafel, preheat your oven to 350°F and place them on a baking sheet. Bake for 10-15 minutes, or until they are heated through and crispy.

🤔 FAQs

Can I use store-bought falafel for this recipe?

Yes, you can definitely use store-bought falafel if you are short on time or do not have all the ingredients to make it from scratch. However, I always recommend making your own falafel at home. This way, you know exactly what is going into it and can adjust the seasoning to your liking.

What can I use instead of tzatziki sauce?

If you do not have or do not like tzatziki sauce, you can use hummus or tahini sauce instead. These are both traditional accompaniments to falafel and will work well in this recipe.

Can I use a different type of bread?

Yes, if you do not have pita bread, you can use any type of flatbread or wrap. You can also use sandwich bread, but it will not give you the same gyro-style sandwich.

What other toppings can I add?

You can add a variety of toppings to your falalfel gyro, depending on your personal preference. Some popular options include shredded lettuce, cucumber slices, pickled vegetables, and hot sauce. Just make sure not to overfill your pita, or it will be difficult to eat.

THANK YOU so much for visiting our website. Please comment below if you have tried this recipe. We LOVE hearing from you! If you loved the recipe, please don’t forget to give us a ⭐⭐⭐⭐ RATING. We appreciate all of our readers.  

Different colorful vegetables drawn as icons on an orange background in a shape of a heart.

⇒ GET OUR FREE 7-DAY VEGAN MEAL PLAN E-BOOK NOW! OR CHECK OUT ALL VEGAN MEAL PLAN RECIPES! ⇐

3 pitas folded and stuffed with 2 brown falafel balls, white grated cucumber salad, tomato and purple onion slices. A black bowl of white grated cucumber sauce is placed next to them.
Print

Falafel Gyros with Tzatziki

This falafel gyro recipe features crispy homemade falafel balls and chilled tangy tzatziki salad wrapped in warm pita bread for an authentic flavor. It is entirely vegan, easy to make, and perfect for lunch or dinner.
Course Main Course
Cuisine Dairy-free, Egg-free, Gluten-free, Grain-free, Nut-free, Soy-free, Vegan, Vegetarian
Keyword falafel and gyro, falafel gyros, vegan gyros
Prep Time 20 minutes
Cook Time 15 minutes
Chilling time 1 hour
Total Time 35 minutes
Servings 8 pitas
Calories 304kcal

Ingredients

Homemade Falafel

Tzatziki

  • 8 oz Cucumber
  • 2 cloves Garlic
  • 1 tsp Fresh dill or dried
  • ½ cup Dairy-free yogurt (plain)
  • ½ cup Vegan sour cream
  • ½ Tbsp White wine vinegar
  • 1 Tbsp Olive oil
  • ½ tsp Salt
  • tsp Black pepper

Other items

  • 8 Pita bread use gluten-free
  • 16 Cherry tomatoes
  • ½ Purple onion

Instructions

How to make homemade falafel?

  • Soak dry chickpeas in cold water overnight, but don’t cook them.
  • Use a food processor and add chopped onion, garlic, fresh herbs, salt, black pepper, cumin, baking soda, and water.
  • Pulse them until you get a creamy, grainy texture. Just pulse, not puree. If you overwork them, you’ll get a mush.
  • Empty the food processor into a large mixing bowl. Add sesame seeds and mix them well.
  • Chill the falafel mixture in the fridge for at least 1 hour before using a spoon or your palms to form balls out of the chilled mixture
  • Preheat a large pan over medium heat. Add sunflower oil or coconut oil (not olive oil, but something that is high-heat resistant and suitable for deep frying).
  • Gently place a couple of balls in the hot oil. Don’t drop it as hot oil can splash up and can cause blisters. Don’t overcrowd the pan as well.
  • Fry them for approx. 5 minutes. Fried balls should be brown but not burnt and vibrant green in the middle. We usually place them on a paper towel to capture any excess oil.

How to make tzatziki?

  • Wash the cucumber and use a large hole cheese grater and grate it. I never peel them and you don’t need to either.
  • Take a large bowl and place the grated cucumber in it. Sprinkle it with salt and wait for 5-10 minutes for the cucumber to release water.
  • When you see water, squeeze the grated cucumber in between your palms or use a cheese cloth, or kitchen towel. Squeeze it as hard as you can. The more moisture you live, your chances will be higher to end up with a runny sauce.
  • Take a small bowl and add all sauce ingredients (yogurt, sour cream, white wine vinegar, olive oil, finely chopped garlic, dill, salt, and black pepper). Mix them well.
  • Finally, add the sauce to the grated cucumber and mix again.

Assemble

  • Warm the pita bread in a grill pan, in a skillet, or in the oven. We don't recommend using a microwave because it just makes it dry.
  • Especially if you have large wraps, you can fill them like you would a tortilla wrap. Or you can cut the upper ⅓ and open it up to shape pita pockets.
  • Depending on the size pita you can add 2-4 falafel balls, 2-3 Tablespoons of tzatziki, a couple of tomato pieces, and some purple onion slices. If you make pita pockets, we recommend scooping some tzatziki first, then the balls, and drizzling some more on top.

Video

Nutrition

Serving: 1pita | Calories: 304kcal | Carbohydrates: 52g | Protein: 11g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Cholesterol: 1mg | Sodium: 900mg | Potassium: 415mg | Fiber: 7g | Sugar: 9g | Vitamin A: 584IU | Vitamin C: 16mg | Calcium: 93mg | Iron: 4mg

The post Falafel Gyros with Tzatziki appeared first on My Pure Plants.

How to Thicken Soup (20 Methods)

Learning how to thicken soup can add depth, body, and richness to any soup recipe. The classic way is to use flour and mix, but what if you’re allergic or looking for dairy-free alternatives? That’s where this guide to the 20 best ways to thicken soup comes in! Whether you’re cooking a velvety tomato bisque…

Read More

The post How to Thicken Soup (20 Methods) appeared first on My Pure Plants.

Learning how to thicken soup can add depth, body, and richness to any soup recipe. The classic way is to use flour and mix, but what if you’re allergic or looking for dairy-free alternatives? That’s where this guide to the 20 best ways to thicken soup comes in!

Five different types of soup in black bowls.

Whether you’re cooking a velvety tomato bisque or a hearty chicken noodle, the consistency of your soup can make all the difference. It can transform a thin, watery broth into a meal that’s satisfying and full-bodied.

There are many methods to thicken a soup, each with its own set of benefits. Some techniques rely on pantry staples like flour or cornstarch, while others use ingredients like potatoes, rice, or bread.

The method you choose can depend on the type of soup you’re making, the ingredients you have on hand, and your personal preference.

Understanding how to thicken soup can elevate your cooking and impress your dinner guests. With a few simple techniques, you can easily adjust the consistency of your soup to your liking.

[feast_advanced_jump_to]

20 Ways to Thicken Any Soup

1. Flour mixed with milk, water, or broth (The classic method)

Flour is a common ingredient used to thicken soups. It’s a versatile thickening agent that can be used in a variety of recipes. The process of using flour to thicken soup involves mixing it with a liquid before adding it to the soup. This is done to prevent the formation of lumps.

To use flour as a thickening agent, you’ll need to make a slurry. A slurry is a mixture of flour and a cold liquid such as milk, water, or broth. To make a slurry, combine equal parts flour and cold liquid in a bowl and mix until smooth.

Once your slurry is lump-free, slowly pour it into your simmer soup while stirring continuously. The heat from the soup will cook the flour, eliminating its raw flavor and thickening the soup.

It’s important to note that flour can make your soup cloudy, so if you’re aiming for a clear soup, you might want to consider other thickening options.

Also, remember to add the slurry gradually to avoid over-thickening your soup. You can always add more, but it’s difficult to thin a soup that’s been over-thickened.

2. Heavy cream or full-fat coconut milk

Adding heavy cream or full-fat coconut milk is another effective way to thicken your soup and give it a rich, creamy texture.

Both these ingredients are high in fat content, which makes them ideal for thickening purposes. They also add a delicious, creamy flavor to your soup, making it more satisfying and delicious.

If you’re looking for a dairy-free alternative, try using canned full-fat or light coconut milk. It works like a charm while imparting a coconut-y taste to your soup at the same time.

It doesn’t work with all kinds of soups due to the mild coconut flavor, but use it to thicken your curries and sauces with perfect results each time.

Our chickpea mushroom curry is a great example of a wholesome creamy curry that we absolutely love!

Large saucepan from above with brown-yellow liquid chickpeas and mushroom slices sprinkled with chopped green leaves

3. Sour cream, cooking cream, or plain yogurt

These dairy products are not only great for adding a creamy texture to your soup, but they also help to thicken it. They are especially useful when you’re making a soup that calls for a rich, creamy base.

To use sour cream, cooking cream, or plain yogurt to thicken your soup, you’ll want to first remove the soup from the heat. Then, take a small amount of the soup and mix it with the dairy product in a separate bowl before adding it back into the soup.

This process, known as tempering, helps to prevent the dairy product from curdling when it’s introduced to the hot soup.

Dairy-free and vegan alternatives are also ways in which you can add flavor and character to your soups.

My recipe for vegan sour cream is a great addition to every soup. I’ve used it in this cabbage soup with sausages which is a hearty, comfort food to warm you up!

4. Starch mixed with milk or broth

Cornstarch or any other starch mixed with milk (dairy or non-dairy works just the same) or veggie broth is a great natural way to thicken your soups and stews. You can use whichever you like or is readily available to you.

You will want to create a slurry with cold water in a separate bowl and add it a little at a time. Let your soup simmer for a few minutes, and you will notice that it has already taken on a thick consistency. Just like in our jackfruit stew.

You can also take a quick look at my guide for tapioca starch substitutes for a range of thickening agents that are all ideal additions to soups, desserts, and more!

Red Dutch oven from above with a stew where you can see chopped potatoes, spinach leaves, carrot slices, tomatoes, and mushroom slices. Slices of bread is next to it. A hand is holding a spoon taking some from the middle

5. Flours mixed with milk or broth

Flour mixed with milk is the most classic way to thicken soups. Be it all-purpose flour or gluten-free flour as well as dairy-free milk or not, simply mix it well and ensure that there are no lumps.

Pour this mix into your simmering soup and within minutes you will see it thicken.

If you use nut milk (like cashew milk) be aware that different ones have different tastes so you need to pick the ones most suitable for your soup.

If you want to use gluten-free flours, I recommend combining them with a bit of starch to make sure the thickening lasts. I usually use rice flour, but without any starch, the soup gets thin when it is reheated later.

6. Roux 

Roux is a classic thickening agent used in many types of soups and sauces. It’s a mixture of equal parts fat and flour, cooked together to form a paste.

The fat used can be butter, oil, or even the drippings from meat. The flour is then added and the mixture is cooked until it reaches the desired color. The longer it’s cooked, the darker it becomes and the more flavor it imparts to the soup.

Traditionally clarified butter and flour are used for this process, but anything from vegetable oil to gluten-free flour works just as well. Simply stir the paste into your pot of soup and simmer.

My bechamel and onion gravy are two recipes in which we give you a detailed guide on making the easiest roux. And this lemony white bean soup is a delicious roux-based, zesty soup that is easy and light on the palate.

Light yellow soup served in two white bowls full of large white beans, croutons, carrot slices, and diced potatoes. It is sprinkled with freshly chopped herbs.

7. Gelatin, agar agar, xanthan gum, guar gum

These are all thickening agents that can be used in soups. They are all derived from natural sources and are often used in gluten-free and vegan cooking.

Gelatin is a protein derived from collagen, which is found in animal bones and skin. It is often used in soups and stews to give them a rich, velvety texture. To use gelatin to thicken soup, dissolve it in a little cold water before adding it to the hot soup. Stir well to ensure it is evenly distributed.

Agar agar is a plant-based alternative to gelatin, derived from seaweed. It has a stronger thickening power than gelatin and can be used in the same way. It is a popular choice for vegan and vegetarian dishes.

Xanthan gum and guar gum are both polysaccharides that are used as thickening agents. They are often used in gluten-free cooking as a replacement for wheat flour.

To use these gums to thicken soup, sprinkle them into the soup while stirring continuously to prevent clumping. Start with a small amount, as a little goes a long way.

8. Potatoes 

Potatoes are perhaps one of the most versatile ingredients that we have in our kitchen. Comforting, familiar, and completely accessible, they open a wide avenue of unexplored recipes, tips, and tricks. 

Potatoes’ starch content makes them a natural thickener and an obvious choice for use in soups.    

One method is to add diced potatoes to your soup and let them cook until they are soft. The starch in the potatoes will release into the soup, naturally thickening it.

This method works well for soups that are pureéd at the end, as the potatoes will be blended into the soup, providing a smooth and creamy texture.

Potatoes are the secret to one of my favorite spinach soup which is a meal in itself and even finds mention in our ultra-creamy and smooth cauliflower soup.

And this best-ever aromatic Hokkaido pumpkin soup uses diced potatoes to achieve a mousse-like consistency that we adore.

9. Sweet potatoes or yams

Sweet potatoes and yams are not just for holiday side dishes. These root vegetables can also be used to thicken soups, adding a sweet and earthy flavor that complements many types of cuisine.

To use sweet potatoes or yams as a thickening agent, you’ll first need to cook them. This can be done by boiling, baking, or microwaving until they are soft and easily mashed. Once cooked, you can either blend them into a puree or mash them and add them directly to your soup.

The starch in sweet potatoes and yams helps to thicken the soup, while their natural sweetness can help balance out the flavors. This method works particularly well in soups that contain ingredients like chicken, turkey, or vegetables.

The sweet potato is the star of my ginger carrot sweet potato soup and once cooked and blended, makes for a thick bowl of velvety soup that is perfect for pairing with charred pineapple sticks. 

Another recipe where the versatile vegetable shines is my peppery, thick, and nutrient-loaded roasted broccoli sweet potato soup. And this smoky sweet potato soup heroes this humble produce to make a soup that is a must-try!

10. Instant potato flakes

Instant potato flakes are a quick and easy way to thicken your soup while also adding a subtle flavor that complements many types of soup. This method is particularly effective for chowders, potato soups, and other creamy soups.

To use instant potato flakes as a thickener, simply stir them into your soup towards the end of the cooking process. Start with a small amount, such as a tablespoon or two, and then add more as needed until you reach your desired consistency. The potato flakes will absorb the liquid in your soup and expand, thickening the soup without altering its flavor too much.

One of the benefits of using instant potato flakes is that they are readily available and inexpensive. They also store well, so you can keep a box in your pantry for whenever you need to thicken a soup.

However, be aware that some brands of instant potato flakes contain additives and preservatives, so check the label if you’re trying to avoid these ingredients.

11. Leftover mashed potatoes

Leftover mashed potatoes can be a great thickening agent for your soup. Not only do they add a creamy texture, but they also enhance the flavor of your soup. This method is particularly useful for potato-based soups, but it can work well with other types as well.

To use leftover mashed potatoes to thicken your soup, simply add them to your soup while it’s simmering, stirring continuously. The amount you add will depend on how thick you want your soup to be.

Start with a small amount, let it simmer for a few minutes, and then check the consistency. If you want it thicker, add more mashed potatoes.

Remember, mashed potatoes already have flavor, so they will change the overall flavor of your soup. If you’re using this method, you might want to adjust your seasonings accordingly.

I love this mashed potatoes with celery root. It is an interesting take on the classic, and can be easily mixed into a range of soups and broths for a new recipe that will have your friends asking for more!

12. Pasta

Pasta is another excellent ingredient to thicken your soup. Not only does it add body to the soup, but it also enhances the flavor and makes the dish more filling.

To use pasta as a thickening agent, you have a couple of options. You can either cook the pasta directly in the soup, allowing the starches to release into the broth and thicken it, or you can blend cooked pasta and add it to the soup.

If you decide to cook the pasta in the soup, keep in mind that it will absorb a lot of the soup’s liquid, so you may need to add more broth or water to maintain the desired consistency.

On the other hand, if you choose to blend the pasta, cook it until it’s soft, then blend it with a bit of the soup’s broth until it forms a smooth paste. Gradually stir this paste into your soup, and let it simmer until it reaches your preferred thickness.

If you ever made minestrone soup, you might have realized that even if you cook the pasta separately, the next day the soup is thicker. It also happens to leftover pasta dishes. If you store them with the sauce on, the pasta might get extra mushy and the sauce “disappears”.

13. Rice, millet, and other grains 

Rice and most other grains are all carbs, which are typically starchy. Their high starch content makes them a good thickening agent that can be effortlessly used in soups and more.

For rice and most other grains, the process is the same as that of using pasta. Cooking the grains down with the soup will help in releasing them and making the soup thick.

But what do you do with the leftover rice? Just let it cook further with the soup and blend it in. If you’re thinking of using rolled oats, make sure you soak them before cooking them down.

In the below picture, you can see my vegan bean chili with millet. I used millet to make it more hearty and filling as well as to have some chunky texture in place of ground beef. But millet also helped to make this chili thick.

14. Pureed vegetables

Pureéd vegetables are a natural and nutritious way to thicken your soup. Not only do they add depth and flavor, but they also contribute to the overall healthiness of your dish.

All you need to do is to take out some from your soup and blend them until completely fine, without any bits and pieces. Add this thick blend back into the pot with the rest of the veggies and soup and let it simmer. That’s it! Your soup will be ready in no time and with the least effort possible.

My cream of mushroom soup uses a technique similar which I highly recommend.

15. Nuts and seeds

Nuts and seeds are not only a great source of protein and healthy fats, but they can also be used to thicken soups. This method is particularly useful in vegan or vegetarian recipes, where other thickening agents like cream or meat-based broths are not used.

To use nuts and seeds as a thickening agent, you will first need to grind them into a fine powder. This can be done using a food processor or a high-powered blender. Once the nuts or seeds are ground, they can be added directly to the soup.

Almonds, cashews, and sunflower seeds are all great choices for this method. They not only add thickness to the soup but also contribute to its overall flavor. For instance, almonds can add a subtle sweetness, while sunflower seeds can add a slight nutty flavor.

Cashew cream can also be used and is a common substitute for heavy cream or other dairy and has a mild taste that can also be masked with vegetables. I have used it in my vegan corn chowder which is oil-free and widely liked.

Red dutch oven from above with a light yellow soup. A laddle is taking a serving with visible diced potatoes, corn and celery slices. A small white bowl is next to it full of brown bacon bits.

16. Legumes

Legumes, such as lentils, chickpeas, and beans, can be an excellent choice for thickening your soup and adding a healthy dose of protein and fiber. This method works best with soups that are meant to have a creamy consistency, like lentil or split pea soup.

To thicken your soup with legumes, you’ll first need to cook them until they’re soft. If you’re using canned legumes, you can add them directly to the soup. If you’re using dried legumes, you’ll need to soak them overnight and then cook them before adding to the soup.

Once the legumes are soft, use an immersion blender or a standard blender to puree them. Be sure to leave some legumes whole for texture. The puree will mix with the broth and thicken the soup. If you want a thicker soup, simply puree more legumes.

This vegetable pasta sauce is a superb mix of fresh veggies and chickpeas that together make a delicious, thick sauce.

17. Stale bread or breadcrumbs

Stale bread, believe it or not, is also used to thicken soups. The method is simple and applies to any bread.

You can tear it into smaller pieces to make things easier or go ahead as is. That is how gazpacho soups are thickened actually. They are raw soups and as no heat is involved none of the above options is suitable here.

Soak the bread in the soup for a few seconds or until soft. Take the slice of bread or breadcrumbs out and blend it into a paste. Add this paste to the soup and let it all simmer for a few minutes. It is always preferred to use mild bread so that its flavor can be masked.

But if you want a fresh twist, you can also choose to use flavored bread. The choice is entirely yours. 

If you eat gluten-free, be sure to use gluten-free panko or any of the other gluten-free breadcrumbs substitutes.

18. Soft silken tofu

Soft silken tofu is a versatile ingredient that can be used to thicken soups, adding an incredible texture and a subtle, creamy flavor. It’s a great option for those following a vegan or vegetarian diet, as it’s plant-based and packed with protein.

To use soft silken tofu as a thickening agent, you’ll first need to blend it until it reaches a smooth consistency. This can be done using a blender or food processor. Once blended, you can add the tofu to your soup and stir it in until it’s fully incorporated.

The amount of tofu you’ll need will depend on the thickness you desire for your soup. Start with a small amount, such as a quarter of a block, and add more as needed. Remember, it’s always easier to add more tofu than to try and remove it once it’s been mixed in.

One of the benefits of using soft silken tofu is that it doesn’t alter the flavor of your soup significantly.

19. Shredded cheese

Shredded cheese is another excellent ingredient to thicken your soup. Not only does it add a creamy texture, but it also imparts a rich and savory flavor to your soup. Cheese like cheddar, mozzarella, and parmesan are perfect for this purpose.

To use shredded cheese as a thickener, you first need to cook your soup until all the ingredients are well-cooked. Then, gradually add the shredded cheese to the soup while stirring continuously. Make sure the soup is on low heat to prevent the cheese from clumping together and sticking to the bottom of the pot.

Remember, different types of cheese have different melting points and flavors. Therefore, the type of cheese you choose will significantly affect the thickness and flavor of your soup. For example, cheddar cheese will give your soup a thicker consistency and a sharper flavor than mozzarella cheese.

Keep in mind that adding too much cheese can make your soup overly thick and heavy. Therefore, it’s best to add the cheese gradually and check the consistency of the soup as you go.

If you find that the soup is still not as thick as you’d like, you can add more cheese or use another thickening method in conjunction with the cheese.

20. Eggs

Eggs are a versatile ingredient that can be used in a variety of ways to thicken soup. They not only add a rich and creamy texture, but also enhance the flavor of the soup. Here are a few ways you can use eggs to thicken your soup:

Tempering: This method involves gradually adding hot soup to beaten eggs to raise their temperature slowly, preventing them from curdling when they’re added back into the soup. This technique is commonly used in Greek Avgolemono soup, which is thickened with a mixture of eggs and lemon juice.

Egg Yolks: Egg yolks are a great thickening agent due to their high protein content. You can whisk them into a small amount of broth before adding the mixture back into the soup. This will result in a creamy, velvety texture.

Egg Drop Method: This technique is used in Chinese cuisine to make egg drop soup. Simply beat an egg in a bowl and slowly pour it into the simmering soup while stirring. The egg will cook instantly, forming silky ribbons that thicken the soup.

More ingredient guides

We have been writing more and more ingredient guides. We explain in detail how to prepare them, how to cook with them, and what to serve with them. Here are some of the other articles you might be interested in:

5 photo collage of different soups from above with a tax overlay saying 20 ways to thicken any soup
Print

Classic Way to Thicken Any Soup

While there are 20 ways to thicken any soup listed in this article, this method is the most popular and well-known of them all.
Course Soup
Cuisine International
Keyword how to thicken soup
Prep Time 5 minutes
Total Time 5 minutes
Servings 1 portion
Calories 55kcal

Ingredients

  • 2 Tbsp Flour all-purpose or gluten-free blend
  • 1 cup Water or milk or broth

Instructions

  • 1 portion of slurry will thicken a soup which is approx. 6 cups / 50 fl. oz / 1.5 litres.
  • Take a separate small bowl and mix 1 cup of milk, water, or broth with 2 Tablespoons of flour to create a slurry.
  • If you use any dairy products, you need to temper them to avoid clumping. To do that you need to take a bit out of the hot soup and add to it. You need to take as much as to bring the temperature of the slurry closer to the temperature of the soup.
  • When it is whisked properly, add it into the soup.
  • Bring it to a boil until it reaches the desired thickness. It’s easy, convenient, and handy.

Notes

Please note that the ratio of how to thicken a soup with flour largely depends on what kind of vegetables are in the soup. If you have a lot of starchy vegetables like potatoes than your soup may be too thick in the end. If that happens, don’t worry. Making something thinner is always easier than making something thicker. 

Nutrition

Serving: 1portion | Calories: 55kcal | Carbohydrates: 11g | Protein: 2g | Fat: 0.1g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.01g | Sodium: 12mg | Potassium: 16mg | Fiber: 0.4g | Sugar: 0.04g | Calcium: 9mg | Iron: 1mg

The post How to Thicken Soup (20 Methods) appeared first on My Pure Plants.

Rice Paper Sushi without Seaweed

This rice paper sushi without seaweed is a refreshing twist on traditional sushi. It is filled with mango, avocado, and roasted red pepper slices, then drizzled with creamy wasabi mayonnaise and sprinkled with black sesame seeds. If you are looking for a recipe without strong fishy flavors, this sushi without nori may just be perfect…

Read More

The post Rice Paper Sushi without Seaweed appeared first on My Pure Plants.

This rice paper sushi without seaweed is a refreshing twist on traditional sushi. It is filled with mango, avocado, and roasted red pepper slices, then drizzled with creamy wasabi mayonnaise and sprinkled with black sesame seeds.

Large black round plate with a lot of white sushi rolls with colorful filling sprinkled with tiny black sesame seeds. Condiment bowls are around it.

If you are looking for a recipe without strong fishy flavors, this sushi without nori may just be perfect for you. I love how the rice paper brings a light and delicate texture to the sushi, making it perfect for a light snack or appetizer.

Looking for more recipes using rice paper wrappers? Then check out my rice paper spring rolls and rice paper dumplings.

[feast_advanced_jump_to]

❤️ Why you’ll love it

I absolutely love how this recipe gives a fun and delicious twist to traditional sushi by using rice paper instead of seaweed. The result is a light and fresh sushi roll with a mild, slightly chewy texture from the rice paper that is just so good.

The combination of creamy avocado, sweet mango, and smoky roasted red pepper not only adds a beautiful pop of color to the rolls but also a variety of flavors and textures that work so well together.

Plus, the use of rice paper wrappers not only makes this recipe unique but also a great option for anyone who may not be a fan of the strong, fishy flavor of nori sheets.

Large black round plate with a lot of white sushi rolls with colorful filling sprinkled with tiny black sesame seeds. A hand using chopsticks is taking one.

🧾 Key ingredients

This recipe is a beautiful twist on traditional sushi, using simple ingredients that you can find at your local grocery store. Here are the key ingredients you will need:

Ingredients to make rice paper sushi without seaweed is displayed in small bowls like rice, wasabi, mayo, mango slices, red pepper slices, half avocado and rice paper sheets

Rice vinegar is a key ingredient in sushi rice, giving it the distinct sweet and tangy flavor that pairs well with the other ingredients. You can find rice vinegar in the Asian section of your grocery store.

Avocado and mango are the stars of this sushi, adding a creamy, sweet flavor and a pop of color.

Roasted red pepper is a unique addition to this sushi, adding a sweet and smoky flavor that compliments the other ingredients well.

Rice paper sheets are used to wrap the sushi, giving it a light and delicate texture that is different from traditional norimaki. You can find rice paper sheets in the Asian section of your grocery store.

Wasabi and mayo are used as optional condiments, adding an extra kick of flavor to the sushi. You can find wasabi in the Asian section of your grocery store. For a vegan version, you can use vegan mayo.

Black sesame seeds are used as a garnish, adding a pop of color and a nutty flavor to the sushi. You can find black sesame seeds in the spice aisle of your grocery store.

Pickled ginger is a traditional accompaniment to sushi, adding a sweet and tangy flavor that helps cleanse the palette between bites. You can find pickled ginger in the Asian section of your grocery store.

🛒 You can find detailed measurements for all ingredients in the printable version of the recipe card at the bottom of this post.

🥘 Equipment

To make this unique and delicious rice paper sushi, the most important piece of equipment you will need is a good quality sharp knife. As you will be rolling the sushi without a bamboo mat, a sharp knife will ensure that you can neatly and precisely cut your rolls into perfect, bite-sized pieces.

👩‍🍳 Instructions

Preparing the ingredients

STEP 1
Begin by rinsing your sushi rice under cold water using a fine mesh sieve. Then, in a pot, pour in fresh cold water and rice vinegar. Add the rinsed rice and salt to this pot.

STEP 2
Once the ingredients are in the pot, bring it to a boil. When it starts boiling, turn the heat low and simmer until the water disappears. Then, remove it from the heat and cover it with a lid. Let it stay covered for 5 minutes. Your sushi rice is now ready.

STEP 3
Next, prepare your fillings. Slice your roasted red peppers, mango, and avocado. These will be the fillings for your sushi rolls.

Making the rice paper sushi

STEP 1
Take two rice papers with a diameter of 6 inches (approximately 16 cm) and gently submerge them in lukewarm water, one at a time. After they are submerged, transfer them to a dry and smooth surface, partly covering each other.

STEP 2
Now, scoop some of the cooked sushi rice in the middle of the rice paper, leaving the edges free.

Soft wet rice paper sheets with rice on top on a wooden board

STEP 3
Then, place a couple of slices of roasted red pepper, mango, and avocado on top of the rice.

Soft wet rice paper sheets with rice, red pepper, mango, and avocado slices on top on a wooden board

STEP 4
Fold the sides of the rice paper towards the middle.

Two hands are folding the soft rice paper wrappers on the filling.

STEP 5
Then, roll them up from the bottom to the top as tight as you can. This will be your sushi roll. Repeat this process for the remaining rice papers.

Rolled up sushi roll covered in translucent rice paper.

STEP 6
Finally, drizzle your sushi rolls with wasabi mayo and sprinkle some black sesame seeds on top. Cut the rolls into 5-6 pieces using a sharp knife. Your rice paper sushi without seaweed is ready to be enjoyed.

Large black round plate with a lot of white sushi rolls with colorful filling sprinkled with tiny black sesame seeds. A hand using chopsticks is taking one.

💡 Expert tip

The key to this recipe is the preparation of the rice paper. It is crucial to remember to use dry hands when handling the rice paper sheets. Wet hands can activate the rice paper, causing it to stick together or become too soft, making it difficult to work with.

🔄 Variations

If you are a fan of a little heat in your food, consider adding some chili oil to your sushi rolls. This will give them a spicy twist and add a unique flavor that complements the sweetness of the mango and the creaminess of the avocado.

If you are looking for a more traditional sushi flavor, you can incorporate some Japanese-inspired ingredients. Try adding some Japanese mushrooms like shiitake or oyster mushrooms. These will bring a rich, umami flavor to your rolls and are a great way to add some variety to your sushi.

If you want to add some protein to your sushi rolls, consider incorporating tofu. It is a great source of plant-based protein and has a mild flavor that will pair well with the other ingredients. You can either sauté the tofu with some soy sauce and sesame oil or use it in its plain form for a different texture.

Try any of the fillings from my other sushi recipes: sweet potato sushi rolls, sushi without fish, or smoked tofu sushi.

Large black round plate with a lot of white sushi rolls with colorful filling sprinkled with tiny black sesame seeds.

🥣 Serving ideas

This rice paper sushi without seaweed is a versatile and delicious dish that can be enjoyed in a variety of ways. It makes for a perfect appetizer or snack, and it can also be served as a main course.

I love to serve it with a side of pickled ginger and a drizzle of soy sauce or tamari for a traditional sushi flavor. It is also great with some hot mustard or chili oil for an extra kick of heat.

If you are looking for a refreshing and light meal, these sushi rolls can be served with a side of seaweed salad or a cucumber salad.

They are also a great addition to a sushi platter, along with some traditional seaweed-wrapped sushi rolls and some veggie tempura.

Black rectangle plate with 5 white sushi rolls with colorful filling sprinkled with tiny black sesame seeds

❄️ Storing tips

Storing and reheating rice paper sushi rolls is a bit tricky due to the delicate nature of the rice paper. However, it is still possible to enjoy the leftovers the next day.

To store the leftovers, place the sushi rolls in an airtight container, separating each layer with parchment paper to prevent them from sticking together. It is important to note that the rice paper will harden in the refrigerator, but the flavors of the filling will continue to meld and develop.

I do not recommend freezing the rice paper sushi rolls. The rice paper has a high water content, and freezing it will compromise the texture and make it rubbery and less appetizing. Therefore, it is best to enjoy these rolls fresh or store them in the refrigerator for a day or two.

I also do not recommend reheating them, as the rice paper will become even more brittle. Instead, when you are ready to enjoy the leftovers, take them out of the refrigerator and allow them to come to room temperature for about 15 minutes.

🤔 FAQs

Can you use regular rice for sushi?

No, you cannot use regular rice for making sushi. Sushi rice is a specific type of short-grain rice that becomes sticky when cooked. This stickiness is essential for the sushi to hold its shape when rolled.

What else can you use if you don’t have a sushi mat?

If you do not have a bamboo sushi mat, you can use a clean kitchen towel as a substitute. Simply wrap the towel around the sushi roll and use it to shape and compress the roll as you would with a bamboo mat.

Do you have to use wasabi with sushi?

While it is common to serve wasabi with sushi, it is not mandatory. Whether you choose to use wasabi or not is a matter of personal preference. However, if you do use wasabi, it is traditionally mixed with soy sauce as a dipping condiment.

What are some other condiments that can be served with sushi?

In addition to soy sauce and wasabi, there are several other condiments that can be served with sushi. Some popular options include pickled ginger, hot mustard, and chili oil. These condiments can add an extra layer of flavor to your sushi.

THANK YOU so much for visiting our website. Please comment below if you have tried this recipe. We LOVE hearing from you! If you loved the recipe, please don’t forget to give us a ⭐⭐⭐⭐ RATING. We appreciate all of our readers.  

Different colorful vegetables drawn as icons on an orange background in a shape of a heart.

⇒ GET OUR FREE 7-DAY VEGAN MEAL PLAN E-BOOK NOW! OR CHECK OUT ALL VEGAN MEAL PLAN RECIPES! ⇐

Large black round plate with a lot of white sushi rolls with colorful filling sprinkled with tiny black sesame seeds. Condiment bowls are around it.
Print

Rice Paper Sushi without Seaweed

This rice paper sushi without seaweed is a refreshing twist on traditional sushi. It is filled with mango, avocado, and roasted red pepper slices, then drizzled with creamy wasabi mayonnaise and sprinkled with black sesame seeds.
Course Appetizer, Main Course
Cuisine Asian, Dairy-free, Egg-free, Gluten-free, Grain-free, Nut-free, Soy-free, Vegan, Vegetarian
Keyword rice paper sushi, sushi without fish, sushi without seaweed, vegan sushi
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 30 maki sushi
Calories 63kcal

Ingredients

Sushi rice

To assemble the sushi

Optional condiments

Instructions

Cooking sushi rice

  • Rinse rice under cold water using a fine mesh sieve.
  • Take a pot and pour in fresh cold water and rice vinegar. Add rinsed rice and salt.
  • Bring it to a boil. Once boiling, turn the heat low. Simmer until the water disappears, then remove from heat and cover with a lid. It should stay covered for 5 minutes. Now, you have cooked sushi rice.

Rolling sushi

  • Gently submerge 2 rice papers with a diameter of 6 inches (approx. 16 cm) in lukewarm water. Not at the same time but one by one. Or use two large bowls. (See the top tips section on how to know the duration right below the step photos.)
  • Once submerged, transfer them to a dry and smooth surface partly covering each other. (I wipe my surface more or less dry after each roll.) Don't use a bamboo sushi mat or saran wrap as the soaked sheets will ultimately stick to them.
  • Scoop cooked rice in the middle but leave the edges free.
  • Place a couple of slices of roasted red pepper, mango, and avocado in the middle on top of the rice.
  • Fold the sides towards to middle.
  • Now, roll them up from the bottom to the top as tight as you can. (photo #6) The sushi rolls will fall apart after cutting if it is too loose.
  • Drizzle them with wasabi mayo and sprinkle some black sesame seeds on top. Cut into 5-6 rolls with a sharp knife, and enjoy!
  • Repeat with all 6 pairs of rice paper sheets. You should have approx. 30 sushi rolls.

Video

Notes

Top tip to use rice paper wrappers

  • Use dry hands -> Always dry your hands before taking a rice paper from the package. Wet hands will activate them and they will stick together.
  • Damp towel or submerging in water? -> The short answer is “it depends on the tapioca starch content of your rice paper”. You would think rice paper is just rice. But that is not always true. If you check your packaging, you will see that there is tapioca starch. The ratio of tapioca dictates how you need to handle your rice paper. If you see tapioca starch only (it can happen), a damp towel is enough to get them soft. If you see rice flour only (it can also happen), you need to submerge it in water to get them soft. The larger the ratio of the tapioca (means the thinner your rice paper), the less time you need to submerge it. In short, keep it shorter and double up if needed.
  • How to test how much time you need to submerge the rice papers? -> The rice paper you see in the video is 100% rice flour. I submerge this type for 7-8 seconds. If you have rice paper with tapioca starch, you might need less time. So how do I test it? I submerge the rice paper and gently pet it with my hands in the water. I take it out while I still feel it hard. I usually start with 3-4 seconds. I place it on the surface I want to work on and wait for 2-3 seconds and gently pet it again and see whether it becomes soft or not. If yes, I add the filling. If not, I submerge it again for 2-3 seconds.
  •  

Nutrition

Serving: 1maki sushi | Calories: 63kcal | Carbohydrates: 10g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 1mg | Sodium: 306mg | Potassium: 42mg | Fiber: 1g | Sugar: 1g | Vitamin A: 74IU | Vitamin C: 4mg | Calcium: 8mg | Iron: 1mg

The post Rice Paper Sushi without Seaweed appeared first on My Pure Plants.

Hokkaido Pumpkin Soup

This Hokkaido pumpkin soup is the best and easiest you will ever make. It is thick, creamy, and savory, made entirely from scratch. It is the perfect addition to your fall and winter recipe collection and is sure to become a family favorite with its cl…

This Hokkaido pumpkin soup is the best and easiest you will ever make. It is thick, creamy, and savory, made entirely from scratch. It is the perfect addition to your fall and winter recipe collection and is sure to become a family favorite with its classic flavors. There is nothing like a big bowl of...

Read More

The post Hokkaido Pumpkin Soup appeared first on My Pure Plants.

Thai Red Curry Tofu

This Thai red curry tofu recipe is a vegan twist on the classic Thai dish. It is made using only 6 ingredients and is ready in 30 minutes but does not compromise on the delicious rich Thai flavors. Coconut milk makes it a creamy red curry dish that is …

This Thai red curry tofu recipe is a vegan twist on the classic Thai dish. It is made using only 6 ingredients and is ready in 30 minutes but does not compromise on the delicious rich Thai flavors. Coconut milk makes it a creamy red curry dish that is both delicious and satisfying. One of...

Read More

The post Thai Red Curry Tofu appeared first on My Pure Plants.

Vegan Cabbage Lasagna

This vegan cabbage lasagna is bursting with flavor. It is made with rich, savory vegan ground beef, hearty marinara sauce, and is layered with spinach cashew alfredo sauce between sweet cabbage leaves. Lasagna is a classic comfort food, and this vegan …

This vegan cabbage lasagna is bursting with flavor. It is made with rich, savory vegan ground beef, hearty marinara sauce, and is layered with spinach cashew alfredo sauce between sweet cabbage leaves. Lasagna is a classic comfort food, and this vegan twist is both delicious and healthy. It is a great way to enjoy lasagna...

Read More

The post Vegan Cabbage Lasagna appeared first on My Pure Plants.