Get ready to enjoy hardy texture and savory flavor of these homemade vegan meatballs. Packed with protein and fiber, these meatballs can be made in under 30 minutes. They are perfect for your weeknight dinner or your next vegan pasta night. This recipe doesn’t include pasta instructions, but we have faith that you can tackle the difficult task of boiling noodles. We did, however, provide a simple marinara sauce, which you may want to doctor up to your liking.

The great thing about the sauce and the vegan black bean meatballs is that you can make them your own. For example, if you want to give the meatballs and Italian flair, add up to one teaspoon each of dried oregano and parsley flakes. If you want to impart a flavor that helps the meatballs mimic the flavor of Italian sausage, add a teaspoon of fennel seeds and a half teaspoon of dried basil. You can continue experimenting with flavors to the point where you transform this recipe into sweet and sour meatballs. We do have to say that once you venture outside of the Italian flavor profile, you may want to ditch the marinara sauce. Teriyaki meatballs may not go great with a red sauce!

Once you make the meatballs, you have to bake them in the oven. The meatballs require about 20 minutes to bake, during which you make the sauce. Let that sauce simmer the entire time the meatballs are baking in the oven and then introduce them to the sauce directly after baking. Simmer on the stove for an additional five minutes or so and then serve with the sauce.

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If ever there was a powerhouse vegan burger patty, it’s this one. Not only is it packed with protein and fiber, but it also boasts rich flavors that keep you coming back bite after bite. These burger patties are ideal for meal prepping and they they hold up in the freezer over time. That is in case you want to enjoy them at a later date without having to do all the prep work. Although, for a vegan burger, the patty making process is quite easy.

In order for these patties to firm up during the cooking process, you need to make sure that they are nearly free of moisture. Once you rinse and drain the black beans, allow them to dry out as much as possible in the strainer. The moisture you have in the burger patties, the longer they will take to took. Additionally, they will probably fall apart during the cooking process. If they don’t fall apart in the pan, they will fall apart when you eat your burger. The exterior may crisp up, but the inside will be mushy, and you don’t want that. If you find that the patties are too mushy when forming them, feel free to add a touch more panko breadcrumbs.

Another way to ensure that the burgers cook all the way through is to bake them in the oven. Baking them at 400º F for 20 minutes or so may result in a more thorough cook, but you can’t beat a crisp pan sear. If you want to make the patties and freeze them, you can store them in an airtight container or freezer bag for up to three months before cooking them. Just be sure to thaw them overnight before you want to cook them.

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Is hummus good for you? The shorter answer is that it is if you make it yourself. If you buy flavored, packaged hummus from the store, you may be consuming excess amounts of sodium, preservatives, and flavorings. Not all store bought hummus is bad for you, but most are not as nutritious as the recipes you make yourself. 

What Is Hummus?

Hummus is a great dip that’s made by blending chickpeas, tahini, olive oil, lemon juice, and garlic. There are many variations, but that is a fairly standard recipe. Homemade hummus is an excellent source of protein, fiber, healthy fats, and complex carbohydrates. In fact a 100-gram serving of hummus provides the following nutrients:

• Calories: 166
• Fat: 9.6 grams (g)
• Protein: 7.9 g
• Fiber: 6 g
• Carbs: 14.3g
• Folate: 21% of the recommended daily intake (RDI)
• Phosphorus: 18% of the RDI
• Copper: 26% of the RDI
• Iron: 14% of the RDI
• Manganese: 39% of the RDI
• Zinc: 12% of the RDI
• Magnesium: 18% of the RDI
• Vitamin B6: 10% of the RDI

Now, it should be noted that the above nutritional breakdown comes from plain hummus. We aren’t talking about roasted red pepper, garlic, roasted artichoke, or pine nut hummus varieties. Hummus can be an excellent source of dietary fiber, which works to keep you regular by adding bulk to stools, making them easier to pass. Additionally, the body’s gut bacteria turns some of the fiber from hummus into short-chain fatty acid butyrate, which helps nourish colon cells. 

Are There Other Benefits? 

Hummus is full of heart-healthy fats, which come from the olive oil. Studies have shown that people who consume oils with healthy fats have a lower risk of death from heart disease. Increasing your consumption of olive oil by two teaspoons a day may reduce the risk of heart disease by 10%, according to one study. Eating hummus that contains tahini (made from sesame seeds) may also reduce inflammation. The sesame seeds work to reduce IL-6 and CRP, vascular inflammatory markers, which increase the risk of arthritis. Finally, hummus has a low glycemic index, helping you avoid a sharp blood sugar spike. The fats in hummus also slow the absorption of carbs from the gut, providing a slower, steady release of glucose into the bloodstream. 

We could go on about hummus and the many health benefits all day, but you came for the recipes and we’re going to give them to you. Read on to learn how to make six variations of this amazing dip. 

Classic Homemade Hummus

Whip up a batch of this healthy homemade hummus and enjoy a smooth, creamy dip that bursts with hints of cumin and garlic.

Click here to make the recipe. 

Spicy Cilantro Avocado Hummus

Indulge in this ultra creamy and slightly spicy dip for a healthy snack. Even though it is quick and easy to make, it is oh so delicious.

Click here to make the recipe. 

Cucumber Chickpea Hummus

You can’t go wrong with cucumber, dill, and chickpeas. There isn’t much to say about this except, “Ready your carrot sticks for dipping!”

Click here to make the recipe. 

Un-Beet-Able Hummus

This isn’t your average dip. The flavors in this hummus are un-beet-ably delicious and you’ll find yourself coming back for more, one dip at a time.

Click here to make the recipe. 

Roasted Garlic & Cauliflower Hummus With Kale Pesto

While this isn’t a Full Body Cleanse approved dish, it is a vegan dip that will change up your dip game for good. It’s like having two dips in one! Make it and you’ll never regret it.

Click here to make the recipe. 

Spicy Black Bean Hummus

This southwestern take on a traditional hummus recipe uses black beans instead of chickpeas. Get ready for the spice when eating this dip!

Click here to make the recipe.

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If you want to impress a crowd with a vegan dish, this chili is an excellent choice. Make a big batch of this chili and people are going to ask you for the recipe. It’s really that good! The best part is that it’s so easy to make. All you have to do is sauté the onions and garlic with the chopped sweet potato for a few minutes. Pour in the remaining ingredients and then simmer for about 20-25 minutes and, voila, your chili is ready to go!

Slurping chili on a cold night is magical. The hint of spice keeps you coming back, bite after bite. Sometimes, you can’t even wait for the chili to cool and you burn your mouth. That’s how powerful chili is! You don’t even want to blow on the spoonful of chili to cool it off, so you risk your life with this culinary endeavor. Okay, maybe that’s a little dramatic. If there’s one thing we can agree on, it’s that chili is homey and comforting, and it very easily becomes a vegan dish. The only thing you have to exclude is meat for it to become vegan!

What do you serve with this chili? Quite frankly, you can enjoy it as it is because it is that delicious. Topping the chili with diced green onion is an excellent choice, but you can also top it with chopped avocado, chopped cilantro, or diced onion. The chili doesn’t need these enhancements, but they do add another dimension of flavor.

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Thiamin (or thiamine), also known as vitamin B-1, is a water-soluble vitamin that tissues in the body need to function properly. It was the first B vitamin that scientists discovered, so they appropriately named it vitamin B-1. Similar to other B vitamins, thiamine helps the body convert food into energy. It also plays a role in energy metabolism and, as a result, development, growth, and cell function. 

How Much Thiamin Do You Need Every Day?

According to registered dietitians, the recommended daily allowance (RDA) of thiamin is different for men and women. Men who are ages 19 and older should consume 1.2 milligrams (mg) of thiamin per day. Women in that same age bracket should aim for 1.1 mg of thiamin per day; however, lactating or pregnant women need slightly more at 1.4 mg per day. 

There are select populations at greater risk of thiamin deficiency than others. For example, people with HIV or AIDS, elderly people, diabetics, and people who chronically consume alcohol have a higher risk. Long-term thiamin deficiency can increase the risk of Wernicke-Korsakoff syndrome, which can be life-threatening. People undergoing dialysis for kidneys or taking loop diuretics are also at risk of thiamin deficiency. 

Fortunately, thiamin deficiency is fairly uncommon in most of the developed world. It’s quite rare in adults, but it can happen. Should you need to increase thiamin levels, focus on the following foods. 

Sunflower Seeds

A mere one ounce of roasted sunflower seeds supplies the body with 35% of the RDA of thiamine. Sunflower seeds also provide niacin, healthy fats, and vitamin E, which is an important antioxidant. When you choose sunflower seeds, opt for the unsalted varieties to keep sodium intake down.

Black Beans

There are numerous reasons to keep black beans as a staple in your pantry. For starters, they are rich in plant-based protein, magnesium, iron, and fiber. Additionally, one cup of cooked black beans offers 35% of the RDA of thiamin, so don’t avoid these versatile, nutritional powerhouses. 

Flax Seeds

The mighty fiber superstars are here! Flax seeds are some of the richest sources of fiber and plant-based omega-3 fatty acids, and one ounce provides 39% of the RDA of thiamin. When purchasing flax seeds, it’s best to buy ground flax seeds, because it’s easier for the body to digest them compared to whole flax seeds. You can add ground flax seeds to muffin recipes, oatmeal, energy bites, or smoothies. 

Navy Beans

The average American only consumes 15 grams of fiber per day or less, which is below the RDA. Adult men should consume 38 grams of fiber and adult women should consume 25 grams per day. One cup of cooked navy beans offers 19 grams of fiber, but it also brings 36% of the RDA of thiamin to the table. 

Acorn Squash

Acorn squash is primarily available during the fall and winter months and it’s rich in a variety of antioxidants. It has a vibrant color and sweet flavor that pairs well with assertive spices. In addition to the antioxidants and impressive fiber content, it also contains a lot of thiamin, with one cup offering 29% of the RDA.

Asparagus

Looking to increase thiamin intake while simultaneously beating belly bloat? Look no further than asparagus spears. One cup of cooked asparagus will get you 24% of the RDA of thiamin and a hefty amount of asparagine, which is what colors asparagus green. Asparagine also acts as a natural diuretic, which may potentially reduce water retention. 

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Where does the name “cowboy caviar” come from? Well, this blend of simple ingredients and mild spices is a staple in classic Tex-Mex cuisine. People classically pair this dip with fish, chicken, simple vegan rice bowls, and more. The name most likely comes from the fact that cowboys live in Texas and this is a common side dish/dip in the state. The black beans represent the “caviar” in this dish. We apologize that there isn’t a better explanation. The intense flavor combinations make up for it, though.

This recipe features black beans and corn, in addition to a tasty and fresh combination of onion, scallions, tomatoes, cilantro, and lime juice. Some people may enjoy eating this as a salad, but it is intended to be consumed as a dip. Figure out the way you love to eat it and let us know how you like it. The great thing about this recipe is that it comes together in no time! If you feel like adding more spice, throw in a few dashes of cayenne pepper.

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This is a lighter version of a classic taco salad, which is commonly tossed in a fattening dressing, and heavy on the meat, cheese, and tortilla strips. There are always healthier renditions of dishes that you know and love, making this salad the perfect post-cleanse meal to enjoy.

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When you are finished with a Dherbs cleanse, choosing nutritious meals that are easy to digest is of the utmost importance. Not only do these meals supply the body with healthy fuel, but the also ease the transition into a healthier lifestyle, setting the stage for how you will continue eating post cleanse. This salad is a great post cleanse recipe because it is rich in in healthy carbs, protein, healthy fats, and vitamins & minerals.

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If you are familiar with Dherbs, you know that we always stress the importance of shopping the perimeter of the grocery store. This helps you make more wholesome and healthy food choices. We have to break this rule for beans, though, especially on National Bean Day, which occurs annually on January 6^th.

The Basics Of Beans

Beans are some of the most undervalued and neglected food items, despite the fact that they are great sources of complex carbs, plant-based protein, antioxidants, vitamins, and minerals. The most common beans include lima beans, black beans, pinto beans, navy beans, kidney beans, garbanzo beans, and red beans. All of these varieties and more belong to the Fabaceae family and are classified as legumes, which also include peanuts, lentils, and peas.

Bean Fact: There are over 40,000 bean varieties around the world, but only a fraction of these are mass-produced for regular consumption.

The Benefits Of Beans

Regular Bowel Movements

Due to the high fiber content, beans work to promote bowel regularity, which helps prevent constipation. In order to maximize your fiber absorption, consume your beans with ample fluids, preferably water or herbal tea. People who are gluten intolerant or require plant-based protein should incorporate beans into their diet.

Rich In Nutrients

Beans are rich in many essential nutrients, including folate, zinc, fiber, magnesium, complex carbohydrates, and iron. Several studies have shown that folate helps prevent neural tube defects to a fetus during pregnancy. When it comes to getting the most folate for your legume buck, it is best to opt for dried beans. Canned beans can contain other chemicals and high amounts of sodium, while dried beans are much better for you and higher in folate.

Beans Are Versatile

Whether you’ve bean (wink wink) down with beans for a while or you are just starting to add them to your diet, there are endless possibilities with the different bean varieties. You can add them to homemade soups, chili, rice, salads, dips, and more. Take advantage of the different shapes and use them wisely, pairing them with powerful flavors that entice you with every bite.

Good For Your Heart

The more you eat the more you…improve your heart health is the correct answer. According to a 2013 analysis of many studies, there is a clear link between the consumption of beans and an individual’s reduced risk of coronary heart disease. Additional research has shown that regularly eating beans may lower cholesterol levels and reduce the risk of heart attack and stroke.

Our Favorite Recipes

Cinnamon Roasted Chickpeas

Finding healthy snacks that you can consistently enjoy can feel like a chore. We’ve alleviated that search with this sweet & crunchy snack.

Click here to make the recipe.

Kale And Quinoa Salad With Black Beans

The curly green kale is massaged in a zesty, lemony dressings with a hint of spice. It’s tossed with chilled quinoa and black beans.

Click here to make the recipe.

Kale, Butternut Squash, And White Bean Stew

This stew is hearty, rich in nutrients, and warms and fills you up at the same time. It’s the perfect seasonal recipe for the colder days.

Click here to make the recipe.

Crispy Chickpea Tacos With A Tahini Dressing

Get ready to experience some powerful flavors! With some tangy notes and hints of spice, these chickpea tacos are perfect for dinner!

Click here to make the recipe.

Black Bean Taco Salad With A Cilantro Vinaigrette

Once you finish your cleanse, ease your way back into eating non-raw foods. This taco salad may be the perfect post cleanse meal for you!

Click here to make the recipe.

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Kick your flavors up a notch when you make this spicy soup! The combination of the warmth and the spice will help to keep you warm on these colder nights. Beans are a great source of dietary fiber and protein, and the seasonings have powerful anti-inflammatory properties!

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