Tag Archives: vegan

Roasted Maple-Mustard Glazed Brussels Sprouts

Dairy Free, Dietary, Egg Free, Fall, Gluten Free, MAIN DISHES, Nut Free, PREP, Quick & Easy, Recipes, Seasonal, Side Dishes, Vegan, Vegetarian, Vegetarian, Winter

October 30, 2021 by Chef Julie RD

5 Comments

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Roasted Maple Mustard Brussels Sprouts have just enough tang and the right amount of sweetness! The perfect side dish that pairs well with just about any meal!

close up of maple mustard glazed brussels sprouts in a white bowl

Some people may turn their nose up at the thought of Brussels sprouts, but honestly, they just need to try cooking them a different way! The maple mustard glaze brings in so much flavor, adding a twist to just regular roasted sprouts.

With the holiday season just around the corner, these become a staple around our house. Once you try them I promise you will be eating this delicious side dish all year long!

Because this is a sheet pan recipe, it’s easy to make and almost hands off! So while these are great during the week, you can easily double or triple the recipe to feed a larger crowd without much more prep work.

Why I Love Brussels Sprouts

For starters, brussels sprouts are packed full of nutrients and rich in Vitamin K and Vitamin C. They also contain an antioxidant called kaempferol, that may help to reduce inflammation and promote a healthy heart.

If you aren’t a seafood lover, double up on your Brussels because they are one of the best plant-based sources of omega-3s!

So besides all of the amazing health benefits, Brussels sprouts can be cooked in so many ways which makes them really versatile in the kitchen. Simply changing out the sauce, glaze, or seasoning offers a whole new side dish. Let’s not forget they are great in salads when they are shredded too!

top shot of roasted maple mustard brussels sprouts in a white bowl

Ingredients for Maple Mustard Brussels Sprouts

lemon juice

Dijon mustard

maple syrup

olive oil

salt and pepper

Brussels sprouts

How to Make Roasted Maple Mustard Brussels Sprouts

Prep your baking sheet by spraying it with non-stick spray or using parchment paper and preheat your oven to 400 degrees.

Whisk together the lemon juice, mustard, maple syrup, oil, salt, and pepper in a large bowl.

Once you have halved and trimmed the Brussels sprouts, mix those in and stir until they are fully coated.

brussels sprouts roasted with a maple mustard glaze in a white bowl

Pour the mixture in an even layer onto the baking sheets. You can drizzle the remaining glaze over if there’s any left in the bowl.

Roast for about 30 minutes or until the brussels are tender and caramelized. Stir them occasionally or flip with a spatula half way through.

Can You Use Frozen Brussels Sprouts?

You can if that’s all you have. Allow them to thaw completely before roasting.

More Tasty Side Dishes to Try

Green Bean Potato Salad

Roasted Garlic Cauliflower Mashed Potatoes

Broccoli Cauliflower Salad

Everything Bagel Hasselback Potatoes

Roasted Maple-Mustard Glazed Brussels Sprouts

Author: Chef Julie Harrington, RD
Prep Time: 5 mins
Cook Time: 30 mins
Total Time: 35 mins
Yield: 4
Category: side dish
Method: roasting

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Ingredients

Scale

1 1/2 tablespoons lemon juice
2 1/2 tablespoons Dijon mustard
1 1/2 tablespoons maple syrup
3 tablespoons olive oil
salt and pepper, to taste
2 lbs. Brussels sprouts, halved and trimmed

Instructions

Preheat oven to 400 degrees F. Prepare a large baking sheet with cooking spray and set aside.
In a large bowl, whisk together the lemon juice, Dijon mustard, maple syrup, olive oil, and salt and pepper.
Mix in the Brussels sprouts until they are fully coated. Pour the Brussels sprouts on an even layer on the baking sheet, drizzling any remaining glaze on top.
Roast for 25-30 minutes, stirring occasionally. Brussels sprouts should be tender and caramelized to your desired doneness.

Keywords: Brussels sprouts, roasting, vegetable side dish

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

close up of roasted brussels sprouts with a maple mustard glaze with text overlay

Chocolate Mint Mousse

Dairy Free, Dietary, Egg Free, Gluten Free, Holiday, Make ahead, Nut Free, PREP, Quick & Easy, Recipes, Seasonal, Vegan, Vegetarian, Winter

December 11, 2017 by Chef Julie RD

3 Comments

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These perfectly portioned (vegan) Chocolate Mint Mousse desserts will satisfy your sweet tooth.

The great debate: Is it chocolate chip mint ice cream OR mint chocolate chip ice cream? Also, does it need to be green or is it okay being white? My family and I have discussed this in great lengths. We have different opinions, but one thing we can agree on is the love for the chocolate/mint combination.
Do you remember those Andes candies? Still, to this day, my mom put those in our Christmas stockings.

I repurposed the Oui yogurt glass containers for these perfectly portioned desserts. The secret ingredient that makes this silky and smooth vegan mousse – silken tofu!

Serve up these perfectly portioned #vegan Chocolate Mint Mousse recipe this holiday season.

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Silken tofu is silkier than regular tofu, provides an incredibly delicate texture. That’s why it’s a natural fit in mousses and pies. Don’t worry, you would have no idea there is tofu in there. Tofu takes on the flavors of what else is in the recipe – in this case, chocolate mint!

I’m sure you knew that tofu is an excellent plant-based protein, but did you know tofu is also an excellent source of calcium? Calcium is not just found in dairy products, but also soy and dark leafy greens, which is important for bone health.

Chocolate Mint Mousse

Author: Chef Julie Harrington, RD
Prep Time: 15 minutes
Cook Time: 2 hours
Total Time: 2 hours 15 minutes
Yield: 4
Category: Dessert

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Description

These perfectly portioned (vegan) Chocolate Mint Mousse desserts will satisfy your sweet tooth.

Ingredients

Scale

8 ounces dark chocolate, chopped
3 tablespoons maple syrup
1 teaspoon espresso powder
1 teaspoon mint extract
¼ teaspoon sea salt
2 cups (16 ounces) silken tofu (NOT soft tofu)
1 tablespoon water
Toppings: coconut whipped cream, shaved chocolate, mint leaves

Instructions

Melt the chocolate over a double boiler, or in a microwave-safe bowl. Remove the bowl from the heat as soon as the chocolate has melted, being careful not to burn it. Stir in the maple syrup, espresso powder, mint extract, and salt.
In a blender, combine the silken tofu, water, and melted chocolate. Blend until thoroughly combined.
Divide equally between 4 ramekins or little jars. Cover and refrigerate for at least 2 hours.
Top with coconut whipped cream, shaved chocolate, and mint leaves if using.

Notes

For the (dairy free) coconut whipped cream:

Coconut Whipped Cream

Keywords: #vegan #chocolate #mint #dessert #tofu #protein #chocolatemint #dairyfree

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Butternut & Acorn Squash Soup

Dairy Free, Dietary, Egg Free, Fall, Freezer Friendly, Gluten Free, MAIN DISHES, Make ahead, PREP, Recipes, Seasonal, Soups & Stews, Vegan, Vegetarian, Winter

November 16, 2017 by Chef Julie RD

3 Comments

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Butternut and Acorn Squash soup is a healthy, creamy, one-pot meal or can be served as an easy appetizer, so cozy up because dinner is almost ready!

butternut squash soup topped with pepitas next to a piece of bread

Ever wonder how food bloggers come up with their recipes?

I pretty much think or talk about food all day. At work, I’m educating clients about nutrition through food or teaching cooking classes. Then, for the blog, my recipe creations are inspired by conversations I have, discussions in cooking classes or demonstrations, or simply from a particular ingredient. Travel definitely plays a big role in recipe development too. I love dining out when I travel, experiencing the local fare. I like to try and recreate recipes I’ve tried with my own little twist.

Ever wonder what kind of squash to use for different recipes? I break it down here!

Next time before you start dialing for takeout, really take a look at what is in your kitchen. You never know – you might whip up something delicious!

top shot of two bowls of acorn and butternut squash soup next to baguettes

Ingredients Needed for Butternut and Acorn Squash Soup

Veggies: butternut squash, acorn squash, onion, carrots

Spices: garlic, nutmeg, salt and pepper, garam masala

Oil

Miso – I prefer chickpea miso or white miso

Cashews

Apple – try to get a sweeter variety such as Honeycrisp, Gala, or Pink Lady

Veggie broth – low sodium of course!

Water

butternut squash soup in a white bowl topped with pepitas next to bread

How to Make Butternut Acorn Squash Soup

Line a baking sheet with parchment paper or a silicon baking mat and preheat the oven to 400 degrees.

Using a paring knife, pierce the squash, place them on the baking sheet, and bake for 20 minutes. Once they are done cooking, let them cool slightly before dicing into cubes.

Heat the olive oil over medium high heat in a large pot. Add the garlic, carrots, and onions.

Saute for about 3 minutes or until the onions start becoming translucent.

Add the nutmeg and garam masala and stir to coat the veggies.

Stir in the miso, cashew, cubed squash, and apple. Once combined, add the veggie broth and water. Make sure everything is covered and use more water if needed.

Simmer for 30 minutes, until the squash is tender and season with salt and pepper.

Add the soup to a blender in batches and blend until smooth. You could also use an immersion blender directly in the pot if you are using stainless steel.

dipping a piece of bread into a bowl of butternut and acorn squash soup

Do You Have to Roast the Squash First?

Roasting the squash ahead of time makes them softer and much easier to peel and dice.

My Soup is Too Thick, What Should I Do?

Once you blend all of the ingredients together and you find that it’s thicker than you would like, simply stir in water a little at a time until it’s your desired consistency.

Is this Butternut Acorn Squash Soup Healthy?

You betcha! These winter squash varieties are full of antioxidants and vitamins! Not to mention the healthy fats and fiber from the cashews, and the nourishment of the broth base.

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Butternut & Acorn Squash Soup

Author: Chef Julie Harrington, RD
Prep Time: 30
Cook Time: 40
Total Time: 1 hour 10 minutes
Yield: 8
Category: soup

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Description

Cozy up to a bowl of this creamy Butternut & Acorn Squash Soup.

Ingredients

Scale

1 butternut squash, (about 4 cups), chopped
1 acorn squash, (about 2 cups), chopped
2 tablespoons olive oil
1 onion, chopped
3 cloves garlic, minced
3 carrots, (about 1 cup) peeled and diced
1 1/2 tablespoons garam masala
1/8 teaspoon nutmeg (a small pinch)
2 tablespoons chickpea miso (or white miso)
3/4 cup raw cashews
1 apple, peeled and diced (preferably a sweet variety like Honeycrisp, gala, pink lady)
4 cups low-sodium vegetable broth
2 cups water
1/4 teaspoon black pepper
salt, to taste

Instructions

Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. To easily cut the squashes, pierce butternut squash and acorn squash with a paring knife. Place on a baking sheet and bake for 20 minutes to soften, so it will be easier to chop. Let cool until able to handle. Peel and dice squash into cubes.
In a large pot, heat olive oil over medium-high heat. Add onions, garlic, and carrots. Saute for about 3 minutes, until onions start to become translucent.
Add the garam masala and nutmeg and coat the vegetables.
Stir in the chickpea miso, cashews, butternut squash, acorn squash, and apple. Stir to combine. Add the vegetable broth and water, covering the vegetables. (Use more water, if needed).
Simmer soup for 30 minutes, until squash is tender. Season with salt and pepper.
In batches, add soup to a blender. Blend until smooth. If soup is too thick, add more water.
Serve warm. (Optional: sprinkle pepitas on top to garnish)

Keywords: soup, squash

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Other recipes you may enjoy

Butternut Squash Apple Cheddar Soup

Beef and Barley Soup

Vegetable Lentil Soup

Smashed Chickpea Scramble

30 minutes or less, Beans & Grains, Breakfast & Brunch, Dairy Free, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, PREP, Quick & Easy, Recipes, Vegan, Vegetarian, Vegetarian

October 11, 2017 by Chef Julie RD

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Looking for a protein-packed and plant-based breakfast? Try a new breakfast idea, Smashed Chickpea Scramble.

I have a slight obsession with chickpeas. If you search “chickpeas” on my recipe index tab, there are plenty of recipes to choose from. For me, what I think sets them apart is their texture. With a firmer texture, chickpeas are sturdier in dishes. Plus, chickpeas have a slightly nutty taste that pairs well with many flavors.

Ever wonder how I come up with new recipes?

The recipe development process:

I am usually inspired with new recipe ideas from when I travel, go out to eat, or just chatting with my friends, family, and clients. This recipe was inspired when I was counseling a client who was looking for warm plant-based breakfast ideas, that is packed with protein.

Have you tried chickpeas for breakfast? Try this plant-based Smashed Chickpea Scramble!

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The first priority of when I develop a new recipe is taste. If it doesn’t taste good, then no one is going to want to make it or even eat it. Then I think of the nutritional value. Hello, dietitian here. Of course, I’m going to add that to the recipe development process.

During this client’s session, she mentioned she loved chickpeas. We had a brief bonding moment of our love for chickpeas. She asked if I had a chickpea breakfast recipe. I did not! Well, I have this cookie dough smoothie bowl, but she specifically asked for something warm.
Every recipe on here has a story. This is how this recipe became created. This is why I love cooking! I’m inspired daily to get creative in the kitchen.

Smashed Chickpea Scramble

Author: Chef Julie Harrington, RD
Yield: 4
Category: breakfast

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Description

Looking for a protein-packed and plant-based breakfast? Try a new breakfast idea, Smashed Chickpea Scramble.

Ingredients

Scale

1 (15 oz.) can chickpeas, drained and rinsed
2 tablespoons water
1 1/2 tablespoon olive oil, divided
1 teaspoon ground turmeric
1 teaspoon ground cumin
1/4 teaspoon ground ginger
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup hummus
3 cups baby spinach
1 small avocado, diced
1 pint grape tomatoes, sliced

Instructions

In a bowl, add chickpeas, water, and 1 tablespoon olive oil. Mash with the back of a fork, leaving some whole for texture.
Fold in turmeric, cumin, ginger, garlic powder, salt, pepper, and hummus until well combined.
Heat remaining 1/2 tablespoon olive oil in a skillet. Add the smashed chickpea mixture with spinach. Saute until chickpeas are warmed through and spinach has wilted.
Serve with diced avocado and tomatoes.

Keywords: breakfast, plant-based, vegetarian

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Recipe created for Living Plate Pro meal plans.

Balsamic Kale and Vegetable Saute

30 minutes or less, Beans & Grains, Dairy Free, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, One pot/dish, PREP, Quick & Easy, Recipes, Vegan, Vegetarian, Vegetarian

August 9, 2017 by Chef Julie RD

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This one pan Balsamic Kale and Vegetable Saute recipe can help get a side dish or dinner on the table in minutes.

This creation accidentally happened when I opened my refrigerator for dinner one night not knowing what I was going to have for dinner and just pulled out everything that I had.
I really liked how it turned out and now I purposely buy all these ingredients to make this recipe over and over again. Since my accidental recipe creation, I’ve made this recipe at least 3 more times already.

I mean, how easy is it? Just simply throw everything into one pan. With minimal prep and clean up, this is the perfect solution for a quick and easy weeknight meal.

Of course, you don’t have to create this exact combination. Use this recipe as a template and work with what vegetables you have. Any bean or other protein can be included as well.

What vegetable combination would you create this dish with?

Balsamic Kale and Vegetable Saute

Author: Julie @ RDelicious Kitchen
Yield: 4

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Ingredients

Scale

1 tablespoon olive oil
1 red onion, sliced
1 red pepper, sliced
2 cloves garlic, minced
1 cup mushrooms, sliced
1 (15 oz.) can chickpeas, drained and rinsed
1-pint grape tomatoes, halved
1 large bunch kale (~ 6 cups), chopped
2 tablespoons balsamic vinegar
salt and pepper, to taste
(optional) parmesan cheese, to garnish

Instructions

Add olive oil in a large skillet over medium heat. Saute the onions and peppers for about 1 minutes. Add garlic and cook for an additional minute, until garlic is fragrant.
Add mushrooms and chickpeas. Cook until mushrooms are tender. (Use a lid to generate steam if the pan starts to become dry)
Add kale, tomatoes, and balsamic vinegar. Toss vegetables to combine. Place a lid on top to allow kale to wilt. Remove lid and cook for an additional 2 minutes, removing excess liquid.
Season with salt and pepper, as needed.
Remove vegetable saute from the pan and garnish with parmesan cheese (if using).

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Creamy Tomato Soup

Dietary, Egg Free, Freezer Friendly, MAIN DISHES, Make ahead, Recipes, Soups & Stews, Vegetarian

December 22, 2016 by Chef Julie RD

5 Comments

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A creamy soup without the cream? Check out the secret ingredient that makes this dairy free Creamy Tomato Soup thick and creamy. Can you believe it’s almost 2017!? Where did the year go? The Recipe ReDux club is playing a little party game at the end of 2016: Grabbing your nearest cookbook and ReDux the recipe on page 201, 16, 216 – or any combination of the number ‘2016.’

Soups on with Ellie_Krieger #dairyfree Creamy Tomato Soup with grilled cheese croutons #thereciperedux

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I opened You Have It Made cookbook by Ellie Krieger to page 126 – creamy tomato soup. I actually won this cookbook at FNCE at the Luvo booth and was able to meet one of favorite chef/RD’s Ellie Krieger. This soup is so simple and packed with flavor. It’s called a “Creamy” Tomato Soup, but guess what? There’s no cream! That’s the magic of Registered Dietitian chefs – we know how to alter recipes with alternative ingredients to pack in more nutritional value while still getting delicious results.
The magic behind this creamless creamy soup – cashews! Cashews provide the ultimate creaminess when blended into soups. They make this creamy tomato soup so thick and smooth you would never know there isn’t dairy in there.

Creamy Tomato Soup without the cream! Check out this #dairyfree secret ingredient of this recipe! #rdchat

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You can’t have tomato soup without grilled cheese, am I right? Instead of adding a grilled cheese on the side, I made mini grilled cheese “croutons” with my favorite whole grain bread + Cabot cheddar cheese.

Creamy Tomato Soup

Author: Julie @ RDelicious Kitchen
Yield: 6

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Ingredients

Scale

2 tablespoons olive oil
2 onions, chopped
2 celery stalks, chopped
1 tablespoon thyme
2 cloves garlic, chopped
1 teaspoon salt
1/2 teaspoon black pepper
2 (28-ounce) cans no-salt-added diced tomatoes
3/4 cup raw cashews
2 tablespoons tomato paste
2 slices whole wheat bread
2 ounces cheddar cheese, thinly sliced
1 teaspoon butter

Instructions

Heat the oil in a large pot over medium heat. Add the onions, celery, thyme, garlic, salt and pepper and cook, stirring occasionally, until softened, about 5 minutes. Stir in the tomatoes with their juice, 1 1/2 cups of water, the cashews, and tomato paste. Bring to a boil, then lower the heat to medium-low and simmer, stirring occasionally, until the soup begins to thicken, about 20 minutes. Allow to cool slightly, for about 15 minutes, then puree in 3 batches until smooth, transferring the puree to a pot or storage container as it is pureed.
To continue, reheat the soup in a pot over medium heat until it comes to a simmer.
As the soup is cooking, spread butter on each slice of bread. Place butter side of bread down in a small pan, layer with cheese, then place the other slice of bread on top (butter side facing up). Cook until golden brown on each side and cheese has melted. Cut into small squares.
Pour soup into bowl and top with mini grilled cheese “croutons”.

Notes

Creamy Tomato Soup recipe by Ellie Krieger’s You Have It Made cookbook.

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Roasted Root Vegetable Power Bowl

Beans & Grains, Dietary, Egg Free, Fall, Gluten Free, MAIN DISHES, Make ahead, Nut Free, PREP, Recipes, Salads, Seasonal, Vegetarian, Vegetarian, Winter

October 22, 2016 by Chef Julie RD

6 Comments

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A comforting, satisfying plant-based bowl, this Roasted Root Vegetable Power Bowl is the perfect colorful fall dinner to cozy up to on a chilly night.
Fall is my favorite season! I just love the cool, crisp weather, the beautiful fall foliage, and of course the food!

This time of year, I find myself roasting vegetables daily. Roasting is one of my favorite cooking methods for veggies, but there’s something about cracking the windows on a cool fall evening and cozying up with fluffy blankets with a warm comforting meal.
Recipe ReDux members were challenged to create a plant protein power bowl, packed with protein, fiber and color, plant power bowls are trendy and delicious.

Roasted Root Vegetable Power Bowl – A colorful dish packed with protein, nutrients, and fiber #thereciperedux

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I decided to use sorghum as my whole grain in this recipe because I was inspired when I met Katie Cavuto, RD at the sorghum booth at FNCE this past weekend. She just released a new cookbook “Whole Cooking and Nutrition” and I was able to sample her sorghum recipe.
Have you ever used sorghum before? When I counsel clients, I encourage them to expand their variety of whole grains in their diet. I often see that their first swap is switching white bread to whole wheat bread or white rice to brown rice, which is great, but I don’t want them to just stop there.
Ancient grains, like sorghum, have more nutrition bang for your buck. Sorghum, which doesn’t have an inedible hull like some other grains, is commonly eaten with all its outer layers, thereby retaining the majority of its nutrients. One serving of sorghum contains 5 grams of fiber and is a good source of iron!

I absolutely love how colorful this recipe is. More colors = more nutrients. Another plus is it’s so simple to make. Simply place your veggies on a pan to roast as you prep the remaining ingredients.
If you want a shortcut, you can use Love Beets instead of the mess of peeling beets at home. Love Beets come peeled, steamed and vacuum packed.

Roasted Root Vegetable Power Bowl

Author: Julie @ RDelicious Kitchen
Yield: 4

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Ingredients

Scale

2 sweet potatoes, chopped
4 beets, peeled and chopped
4 carrots, peeled
2 tablespoons olive oil, divided
1 bunch Swiss chard, roughly chopped
1 tablespoon garlic powder
1 tablespoon apple cider vinegar
1 cup sorghum
4 cups water
1/4 cup hummus (your favorite flavor!)
1/4 cup goat cheese, crumbled
salt and pepper, to taste

Instructions

Preheat the oven to 400 degrees F. Coat a large baking sheet with cooking spray. Toss sweet potatoes and beets with 1 tablespoon olive oil and sprinkle with salt and pepper. Bake for 15 minutes.
Using a peeler, create long strands of carrots. Remove vegetables from oven, add carrots and toss. Bake for an additional 10-15 minutes until vegetables are fork tender. Remove from oven.
In a large bowl, massage Swiss chard leaves with olive oil and apple cider vinegar. Add garlic powder, salt and pepper. Add Swiss chard on a large baking sheet. Roast for 10 minutes until Swiss chard is tender (not crispy).
As vegetables are roasting, cook the sorghum. Add sorghum and water to a pot. Bring to a boil; cook 5 minutes. Turn heat down to low; cover and cook for about 45 minutes or until tender-firm. (for an extra boost of flavor, add a splash of vegetable stock with the water) Season with salt and pepper.
Assemble your bowls, by adding sections of sweet potatoes, beets, carrots, Swiss chard, and sorghum. Add a dollop of hummus and sprinkle with goat cheese. Serve warm.

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Vegetable Lentil Soup

Beans & Grains, Dairy Free, Dietary, Egg Free, Freezer Friendly, Gluten Free, MAIN DISHES, Make ahead, Nut Free, PREP, Recipes, Soups & Stews, Vegan, Vegetarian, Vegetarian

January 17, 2016 by Chef Julie RD

7 Comments

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Warm-up this winter with a warm bowl of Vegetable Lentil Soup. This vegan-friendly soup will be sure to help meet your daily recommendations of veggies for the day!

Vegetable Lentil Soup in a white decorative bowl

Dare I say it’s actually starting to feel like winter here in New Jersey. Usually, in December I’m beginning to make my favorite soups, but this year was just so warm. I’m hoping I’m not jinxing myself and all of a sudden we are going to get a blizzard. If so, I do have this big batch of vegetable lentil soup to warm up with!

vegetable lentil soup in a decorative white bowl

One of my favorite things at work is teaching cooking classes. A few months ago I taught a class called “Soups and Stocks”. My goal for the class was to show how making soup at home can be simple, nutritious, and delicious. The biggest complaints I heard from customers is when they tried making it at home, their soups “tasted bland, watered down, and boring”. The key to a flavorful soup is the base: stock. Due to the process, Progresso’s chefs use to simmer the real bones, Progresso Cooking Stocks have rich, meaty flavor and are full of body, making them ideal for adding deep, complex flavor to many dishes including soups, stews, sauces, and gravies.

What’s the difference between stock and broth?

The foundation of any great soup of stew is a flavorful broth or stock. Often the terms stock and broth are used interchangeably, but there are three important differences: ingredients, cook time, and seasoning.

Stock is made by simmering a combination of bones, mirepoix (carrots, celery, and onion), and aromatics in water for two to six hours. Gelatin from the bones is an essential part of the stock that is created when the connective tissue in meat breaks down, giving stock its body; the gelatin is what causes a stock to gel when chilled.

Broth is typically made by simmering meat, mirepoix, and aromatics for a shorter amount of time, typically between 1 and 2 hours. It is also often more heavily seasoned than stock.

Bone broth is a hybrid of broth and stock. It is cooked for a long period of time and the goal is not only to extract the gelatin from the bones (like in a stock), but also to release the nutritious compounds and minerals (namely collagen, but also glucosamine, amino acids, electrolytes, calcium, and more).

Vegetable Lentil Soup

Author: Chef Julie Harrington, RD
Prep Time: 20
Cook Time: 40
Total Time: 1 hour
Yield: 8
Category: Soup

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Description

Warm up this winter with a warm bowl of Vegetable Lentil Soup. This vegan soup will be sure to help meet your daily recommendations of veggies for the day!

Ingredients

Scale

2 tablespoons olive oil
1 small onion, diced
2 large carrots, peeled and chopped
5 cloves garlic, minced
2 teaspoons cumin
1/2 teaspoon dried thyme
2 (15 oz) cans fire roasted diced tomatoes
1 (15 oz) can chickpeas, drained and rinsed
1 cup green lentils
1 (1 quart) box Progresso vegetable cooking stock
3 cups water
1 teaspoon salt
1 teaspoon pepper
1/2 teaspoon red pepper flakes
2 cups kale, ribs removed and chopped

Instructions

Heat olive oil in a large stock pot over medium heat. Add the onions and carrots, cook stirring often, until onion becomes tender and translucent.
Add the garlic, cumin, and thyme. Cook until fragrant. Add fire roasted tomatoes and chickpeas.
Add the lentils, then pour in Progresso vegetable cooking stock and water. Season with salt, pepper and red pepper flakes. Bring soup to a boil, then turn down to a gentle simmer. Cook for 30 minutes, until the lentils are tender.
Transfer 3 cups of soup into a blender or food processor (make sure to get an even mixture of veggies and broth). Puree mixture until smooth. Add pureed soup back into the pot and add kale. Cook until wilted.

Keywords: lentil, vegan, vegetarian, soup, plant-based

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Other recipes you may enjoy

Butternut Squash Apple Cheddar Soup

Beef and Barley Soup

Butternut & Acorn Squash Soup

Lemon Parsley Chickpeas

30 minutes or less, Beans & Grains, Dairy Free, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, One pot/dish, PREP, Quick & Easy, Recipes, Side Dishes, Vegan, Vegetarian, Vegetarian

January 8, 2016 by Chef Julie RD

4 Comments

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Adding more plant-based proteins into a healthy diet, like chickpeas, can reduce the risk of heart disease. Chickpeas are a versatile legume in the kitchen and with a few simple ingredients, you’ll get hooked on these Lemon Parsley Chickpeas!
I’m on a total chickpea kick lately. These lemon parsley chickpeas, hummus, and Banza pasta.. I can’t get enough.
Did you know.. Chickpeas, also called Garbanzo Beans, are the most widely consumed legume in the world?Chickpeas are a great balance of carbohydrates, protein, and fiber. With the new USDA guidelines, along with many other beneficial improvements now encourages healthy eating patterns to include:

A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes such as beans and peas, soy products, and nuts and seeds.

The typical American diet is so “meat-based” when it comes to the protein food group. Adding variety of plant-based protein is beneficial for many reasons including it’s high fiber content, providing adequate protein for growth and repair, and low in saturated fat which can reduce the risk of heart disease.
Chickpeas are a great plant-based protein to start incorporating into a healthy diet!

Enjoy these Lemon Parsley Chickpeas as a side dish, top of salad, or simply as a snack #plantbased #vegan

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Lemon Parsley Chickpeas

Author: Julie @ RDelicious Kitchen

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Ingredients

Scale

2 (15 oz.) cans chickpeas, drained and rinsed
1 tbsp olive oil
2 tbsp garlic, minced
2 tbsp lemon juice
2 tbsp fresh parsley, chopped

Instructions

Add olive oil to a large saute pan over medium heat.
Add garlic, saute for 1 minute, until it begins to become fragrant. Add chickpeas and toss with garlic and olive oil until evenly coated.
Stir in lemon juice and simmer until reduced by half, tossing chickpeas occasionally.
Remove from heat and stir in chopped parsley.

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Quinoa Stuffed Tomatoes

30 minutes or less, Beans & Grains, Dairy Free, Dietary, Egg Free, Gluten Free, MAIN DISHES, Nut Free, PREP, Quick & Easy, Recipes, Side Dishes, Vegan, Vegetarian, Vegetarian

September 28, 2015 by Chef Julie RD

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Six ingredient stuffed tomatoes with whole grains can be eaten as part of a main dish or as a vegetable side.

Most of my recipes are inspired of the game “What’s in my fridge?”. This usually happens at the end of the week, when there are leftovers or a few items here and there from other meals of the week. I feel like I’m en episode of Chopped and Ted Allen is giving me a mystery basket to cook with.
I used leftover quinoa, or you can use essentially any whole grain you like in this recipe. If you don’t have any leftover quinoa, you can always use this quick alternative.
This recipe can be easily adapted with the flavors you like. I added spinach, mushrooms, and garlic because that was what was in my fridge!

Have leftovers? The next morning, I reheated a quinoa stuffed tomato with a fried egg on top. A fried egg on top can make everything better.. am I right?
Now you can never say when you open your fridge, “I have nothing to eat!”. Just play “what’s in my fridge” and you’ll be surprised what you can come up with!

Quinoa Stuffed Tomatoes

Author: Julie @ RDelicious Kitchen

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Ingredients

Scale

4 medium tomatoes
1/2 cup cooked quinoa
1/2 cup spinach, finely diced
1/4 cup mushrooms, finely diced
1 tbsp garlic
2 tsp olive oil

Instructions

Core tomatoes, removing the inside flesh and seeds. Set aside the inside flesh from 2 of the tomatoes in a medium bowl.
Dice the remaining tomato flesh. Add to a bowl with the quinoa, spinach, mushrooms, garlic and olive oil. Mix well to combine.
Place tomatoes in a shallow pan. Stuff the tomatoes with the quinoa and vegetable mixture.
Bake in the oven at 350 degrees for 25 minutes, until tomato begins to soften.
Serve as a side dish, or make it a meal by adding a fried egg on top.

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