When the days are slightly cooler, you want a meal that is warm, filling, and comforting. This kale soup is exactly the recipe you’ve been craving, whether you know it or not. It is a light broth that contains nutritionally dense ingredients and aromatic spices, such as thyme and rosemary. The squeeze of lemon gives this hearty soup a delicately bright finish that makes each spoonful better than the last. So if you are looking for a dish that is equal parts healthy, delicious, and cozy, this soup is it!

When it comes to making a great vegetable soup, it’s all about layering flavors. First and foremost, you have to sauté the aromatics. Cooking the onion, carrots, celery, and garlic with the rosemary, thyme, salt, and pepper helps to give somewhat of a caramelized flavor. You don’t want to cook them fully; rather, you just want to par-cook them until they are nice and fragrant. You’ll add the beans and broth to the same pot and then bring to a boil before reducing to a low simmer. Only add the kale in the last few minutes of cooking, or else it will get too soft. You want the kale to retain some texture when you spoon the soup into bowls. The same goes for the lemon juice, because you want the soup to retain that tang when you slurp it up.

When it comes to kale, you can choose the variety you enjoy best. You can opt for green curly kale, Tuscan kale, lacinato kale, or even dinosaur kale. Don’t have kale on hand or can’t find it in the grocery store? You can swap it for another sturdy green, such as Swiss chard or collard greens. Just make sure to taste and season the soup as you go. Some of you may prefer more lemon juice, while others want to add more black pepper or rosemary. Feel free to experiment with flavors, even though this recipe is solid as a rock!

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As soon as the weather starts to cool down, we start thinking about warming fall recipes. We are talking about soups, stews, and savory warm salads. You roast some parsnips, beets, sweet potatoes, squash, or other fall vegetables and toss them with some whole grains and sturdy greens. In the case of this fall harvest salad, you roast some golden beets and sweet potatoes before tossing them with quinoa and mixed greens. You can also use kale and bulgur wheat if you have those items on hand. You can also use couscous or wild rice in place of quinoa.

This works great as an entree salad, side salad, or meal prep dish for a couple days. If you decide to meal prep this salad, though, we recommend that you use kale, as it doesn’t get soggy like other greens. If you plan to eat this right away, use the mixed greens in the recipe ingredients. Additionally, do not dress the salad if you meal prep, as that will cause all of the ingredients to get a little soggy. We don’t know about you, but we’d prefer to not eat a soggy salad!

Roasting the vegetables is the time-consuming part of this recipe. beets can take a while to roast, so cut them uniformly and on the thinner side. The same rule applies for the sweet potatoes. You want the vegetables to roast evenly, so make sure to spread them in an even layer on a baking sheet. If you do that, they should take about 30-35 minutes to roast. Remove them from the oven and allow them to cool slightly before assembling the salad. And remember, you can cook the quinoa, prepare the rest of the ingredients, and make the dressing while the veggies are roasting.

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If you follow a balanced diet, then you most likely include both animal and plant-based foods. You make sure to include fruits, vegetables, complex carbohydrates, protein, and fiber. In fact, you probably make it a point to hit your daily protein goals, which should not be a challenge. Some people on plant-based diets, however, have a harder time meeting their daily protein needs. That may be because they do not understand which plant-based foods have the most protein. 

The body requires an adequate supply of protein to build muscle and produce hormones and neurotransmitters. If you happen to follow a plant-based diet and are looking for foods to help increase your protein intake, the foods in this article should help you achieve that goal. 

Kidney Beans

Not only are kidney beans rich in protein, but they also contain a lot of folate, which is an integral nutrient during pregnancy. Folate has several roles in the body and is necessary for healthy fetal development. One cup of kidney beans satisfies 54% of the recommended daily intake (RDI) of folate. One cup of cooked kidney beans also provides 15.3 grams of protein. Kidney beans also contain leucine, phenylalanine, lysine, and valine, all of which are essential amino acids. 

Black Beans

Don’t worry, this list of plant-based foods rich in protein will contain other foods besides beans. We could not leave black beans off the list, as they offer 15.2 grams of protein per cooked cup. They are also rich in magnesium, a mineral that can help regulate stress. Similar to kidney beans, black beans contain lysine, valine, leucine, and phenylalanine, but they also contain isoleucine. 

Peanuts

Peanuts are technically legumes, but most people consider them to be nuts. Both peanuts and peanut butter are rich in protein and pair well with both sweet and savory flavors. Peanuts contain leucine, phenylalanine, and valine, and offer 7.43 grams of protein per ounce. They are also great sources of magnesium, folate, and vitamin E, which exhibits powerful antioxidant activity. 

Asparagus

This is a spring vegetable, but you can typically find it in grocery stores year round. It is particularly high in protective flavonoid compounds and offers lots of vitamins A, C, and K. Similar to kidney beans, asparagus contains folate, but offers less protein at 4.32 grams per cooked cup. 

Green Peas

Didn’t your mom always tell you to eat your peas and broccoli? Well, she was onto something! Green peas are highly underrated, but they deserve lots of love because one cup satisfies over 20% of the RDI of vitamins A, C, and K. Green peas are also rich in folate, thiamine, leucine, lysine, and phenylalanine. They offer 8.58 grams of protein per cooked cup and make great additions to rice pilaf, pasta, or soups and stews. 

Lentils

Dietitians encourage more people to eat lentils because these little guys are rich in protein, magnesium, potassium, iron, and folate. One cup of lentils provides a whopping 17.9 grams of protein, which is 30% more protein than what you find in two eggs. Lentils are also rich in leucine, isoleucine, valine, phenylalanine, and other amino acids. They are versatile ingredients that go great in grain bowls, salads, soups, and stews. 

Edamame

A single cup of edamame contains more protein than two cups of milk! The same cup of edamame covers over 100% of your RDI of folate and 52% of your RDI of vitamin K, which is necessary for optimal bone health and blood clotting. One cup of cooked edamame also provides 18.4 grams of protein, and it also offers lots of amino acids, including lysine, phenylalanine, and leucine. 

Fava Beans

Yet another bean that made it to the list! Fava beans are great sources of magnesium, copper, potassium, and zinc, in addition to protein. One cup of cooked fava beans offers 12.9 grams of protein and provides lots of lysine, leucine, phenylalanine, and valine. Fava beans go great in salads, soups, or you can even mash or blend them into a dip.

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Tikka masala is a dish that typically contains roasted marinated chicken cubes in an aromatic and highly flavorful sauce. The complexity of the sauce seems almost impossible to attain in your own kitchen, but all you need are a few key ingredients. This sauce is usually cream and orange in color and Indian cooks who moved to England popularized the dish. Now, it is a staple on most Indian restaurant menus, but there are about 48 variations for the sauce.

Although sauce recipes may vary, they usually contain tomatoes, coconut milk, garlic, onions, and a masala spice mix. The color turns orange when you include ingredients like turmeric, paprika, and tomato paste. While the sauce deserves high praise, the featured protein in this recipe is no slouch in the nutritional department. Chickpeas, or garbanzo beans, have been grown and eaten in Middle Eastern countries for thousands of years. They are rich in fiber, protein, magnesium, phosphorus, healthy fats, folate, iron, zinc, copper, selenium, and manganese.

Chickpeas do a great job at making you feel full because the protein and fiber work to slow digestion. This process promotes feelings of fullness and may increase levels of appetite-reducing hormones in the body. Protein is also essential for weight management, bone health, and muscle strength. Some studies even found that the quality of protein in chickpeas is superior to the protein from other legumes. That is because chickpeas contain all of the essential amino acids, except methionine.

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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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Everyone is always on the lookout for a quick and flavorful dinner. Sure, there is something beautiful about spending hours and hours in the kitchen to create one magical dish. Unfortunately, time isn’t always on your side, especially if you have a family to feed. Nobody wants to start cooking at six only to eat close to ten-o’clock! That’s why we love this quick vegan chickpea and spinach curry.

Curry is a pretty loose term because colonizers used it to simplify what they saw in foreign countries. Today, people associate the word “curry” with a dish that has a spiced sauce and meat or vegetables. You typically eat it with flatbread like naan, or you accompany it with rice. Classic curry dishes that may ring a bell are tikka masala, masoor dal, vindaloo, butter chicken curry, etc. For this curry, you don’t need an entire spice cabinet, nor do you need a long list of meat and veggies.

This is a tomato-based curry, using canned crushed tomatoes to establish a luxurious creaminess and slightly acidic flavor. You tame the acidity of the tomatoes with the coconut milk, which you can always add more of if you need it. Because this curry contains green peas, chickpeas, and spinach, you don’t have to worry about being hungry after a bowl. It has incredible depth of flavor that we know you are going to love. In the picture, you’ll notice that rice is in the bowl, and you can either enjoy the curry with or without rice. Please make the rice according to the right measurements.

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Good golly miss Molly! This soup hits the spot on a cool fall or winter day, but fills you up without weighing you down. It’s a velvety soup that is not only easy to make, but also packed with lot of vitamins and minerals. For example, zucchini is rich in multiple antioxidants, including lutein and zeaxanthin, which benefit the eyes, skin, and heart. Some studies show that they may even offer some protection against certain types of cancer.

Potatoes pair perfectly with zucchini, offering a lovely balance of flavor and texture. Potatoes are naturally rich in iron, making them a great food item for vegans and vegetarians. Like zucchini, potatoes contain antioxidants that work to fight free radicals. One test-tube study found that the antioxidants in potatoes may suppress the growth of liver and colon cancer cells. Potatoes also contain resistant starch, a special type of starch that the body doesn’t fully break down and absorb. Instead, it reaches the large intestine and feeds the beneficial bacteria in your gut.

As far as which type of potatoes you should use for this soup, we recommend using regular Idaho potatoes, or Russet potatoes. They tend to be higher in starch and lower in moisture, which creates a velvety texture during the blending process. In fact, they almost give this soup a texture that is typically achieved by adding dairy. Guess what? This soup doesn’t have dairy, making it 100% vegan!

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With shorter days and colder nights, you need recipes that are warm, comforting, and hardy. At the same time, you don’t want to make a recipe that takes four hours to make. That’s the great thing about this vegan butternut squash and chickpea stew. After about 15 minutes of prep work, the total cooking time is about 30-40 minutes. Now that’s the kind of time in the kitchen we’re talking about!

This stew is inspired by Moroccan flavors because it is infused with spices and ingredients from that area. Coriander and cinnamon are very aromatic and will fill your kitchen with their intoxicating aromas while the stew simmers. Plus, you have the pungent and spicy harissa that you add to the stew. Harissa is a North African red chili paste or sauce made from a few simple ingredients. More often than not, harissa contains garlic, olive oil, chiles, citrus, and a few warm spices. It can be a bit spicy, tangy, slightly sweet, and smoky, so you can add a little more or less to this stew depending on your spice tolerance.

Although you can enjoy this stew on its own, it does go great with couscous or rice. This decision is entirely up to you, though, because it is just as tasty with or without those side dishes. The crazy thing about this stew is that it is even better the next day after you reheat it. And don’t forget that you can always mix in a little extra dollop of harissa to enhance the spice level.

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Lentils are some of the best sources of plant-based protein. They come in several varieties (green, brown, & red/yellow) and you can treat them all the same way. Red lentils tend to be the easiest to cook, so we recommend choosing them for this lentil soup recipe. One of the best things about lentils is their versatility. They can easily take on flavors and don’ require much cooking time. For example, you can make mashed lentils, lentil soup, lentil hummus, or lentil tacos.

This lentil soup take about 20 minutes to cook. After you prep all of the soup ingredients, all you have to do is add everything to one large pot. You just have to sauté onion, carrot, and garlic before adding the lentils, tomatoes, and stock. The reason for sautéing those ingredients is to deepen the flavor of the soup. If you want to increase the aromatics of the soup, season the carrots, onion, and garlic with some extra curry powder and cumin prior to adding the liquid ingredients.

This soup is also adaptable, in the sense that you can replace certain ingredients if you don’t have them on hand. Use water in place of vegetable stock, or sweet potato in place of carrots. Allow the recipe to work for you and enjoy the rest!

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This creamy zucchini soup is about to be on rotation in your kitchen. It’s so easy to make because there are only three ingredients! Forget the long recipe lists that have a dash of this and pinch of that. This recipe focuses on the real foods, highlighting their inherent flavors. That can help put your mind at ease when it comes to being in the kitchen. Too much craziness can create more stress, and you don’t want that, especially if you’ve had a hectic week. Making dinner should be an easy, fun experience, and that’s exactly what this recipe is for.

For this soup, the ingredients are as follows: zucchini, cashews, and vegetable stock. Well, there is the additional combo of sea salt and pepper, but those are par for the course on any savory recipe. They are the foundational seasonings that every chef needs in the kitchen. When you purchase the vegetable stock, make sure that it is a low-sodium variety. You can easily exceed the recommended daily intake of sodium if you get the regular variety. Stick to low-sodium, especially if you are concerned about blood pressure.

Finally, the soup should be smooth and creamy. Keep in mind that older cashews take longer to cook, so cook them for an extra 10 minutes to ensure optimum silkiness. Use a good blender as well. A high-speed blender is the way to go.

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