These delicious mandu tofu vegetable dumplings are entirely vegan and packed with filling tofu, carrots, mushrooms, and spices for authentic flavor. They are served with a savory soy dipping sauce on the side. These freeze well and can be prepared in advance, making them great for entertaining and large groups!

Ingredients

These are extremely versatile and can be filled with any ingredients you prefer. Unfortunately, I only had won-ton wrappers on hand, so that is what I used here. However, many grocery stores carry vegan or egg-free dumpling wrappers, so you don’t get the funky square edge like I have in this recipe.

I like to use any fresh veggies I have on hand, but I almost always add cabbage as it lends its crunchy texture and mild flavor to help with some of the softer ingredients. It also holds up well for frying.

• 1 14 oz block of firm tofu
• 2 cups shredded cabbage
• 1 cup shredded carrot
• 1 cup chopped mushrooms
• 4 green onions, chopped
• 1 tbsp minced garlic
• 1 tbsp minced ginger
• 1 tbsp sesame oil
• olive oil, or oil for frying
• salt and pepper to taste
• 1 package of wrappers

Dipping Sauce

• 1/4 cup soy sauce
• 1 tbsp rice vinegar
• 1 tbsp sesame oil
• 1 tsp brown sugar
• sesame seeds for garnish
• 1 tsp red pepper flakes (optional)

Instructions

These are a little time consuming to assemble, but are really easy to make! Sometimes I use a dumpling press to save me some time and take the guesswork out of sealing the edges but these are not required.

1. Press the block of tofu to expel most of the water and chop all your veggies.
2. In a medium skillet, saute the mushrooms, carrots, and cabbage in the sesame oil over medium heat for about 5 minutes.
3. Add in crumbled tofu, green onions, garlic, and ginger. Add salt and pepper to taste. Cook for another few minutes until most of the moisture evaporates.
4. Set the filling aside to cool. Mix the sauce ingredients together and set aside. Prepare a small dish of water to help moisten the wrapper edges.

5. Once the filling is cool, take a tbsp and place it in the center of one of the wrappers. Slightly moisten the edges of the wrapper with your finger dipped in water. Press the edges together and make sure they are sealed so no filling will come out. Set aside and repeat with all wrappers until they are filled and sealed.
6. Heat a small amount of oil in a skillet over medium-high heat. Fry the dumplings in batches for 2-3 minutes per side until nicely browned and crispy. Add a small tablespoon of water to the skillet and cover the pan with a lid to let the dumplings steam for a minute or two, or until all the water is evaporated.
7. Repeat with remaining dumplings. Serve garnished with extra green onions, sesame seeds, and dipping sauce.
8. Refrigerate any leftovers in an airtight container for three to four days or freeze for up to three months. Thaw overnight in the fridge before reheating. Alternatively, if making ahead, store filled and assembled dumplings in the fridge or freezer before frying. When ready to prepare, fry fully thawed dumplings before serving.

Storage

These vegan mandu dumplings store and freeze really well making them perfect for meal prep, serving at large gatherings, or for freezer meals.

Store leftovers in an airtight container in the fridge for three or four days or freeze for up to three months. Reheat them in a skillet with a little oil to re-crisp them. Steam for a minute or two before serving.

To make these ahead, prepare your dumplings and assemble and press them, but don’t cook them yet. Keep them in the fridge for a day to two until you are ready to heat and serve. Fry them and steam them like normal before serving. The sauce can be made several days in advance and keeps well in the fridge.

Variations

The versatility of these dumplings makes them so easy to customize. If you are cooking for a crowd, they are easy to duplicate, or if you want fewer servings, you can always pair down the recipe as well.

• For our meat eaters, substitute the tofu for pork and you have a wonderfully flavorful crowd-pleasing appetizer or main meal.

• These are already naturally dairy free, but to make sure they are compliant, check the label of the wrappers you use and make sure no dairy was used.

• The same thing applies to gluten-free variations, except you will also want to use Tamari instead of soy sauce.

Try these other recipes:

Thai Yellow Curry with Crispy Tofu

Vegan Lettuce Cups

Thai Peanut Udon Noodles

If you tried this recipe, leave us a comment below, and make sure to follow us for more recipes on Instagram, Pinterest, and Facebook.

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Mandu Tofu Vegetable Dumplings

These delicious mandu tofu vegetable dumplings are entirely vegan and packed with filling tofu, carrots, mushrooms, and spices for authentic flavor. Served with a savory dipping sauce. These freeze well and can be prepared in advance. Great for entertaining and large groups!

Course Appetizer, Main Course

Cuisine Korean

Keyword dumplings, mandu, vegan

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Assembly 15 minutes minutes

Total Time 55 minutes minutes

Servings 6

Author Allison Crawford at The Hungry Carrot

Ingredients

• 1 14 oz block of firm tofu
• 2 cups shredded cabbage
• 1 cup shredded carrot
• 1 cup chopped mushrooms
• 4 green onions, chopped
• 1 tbsp minced garlic
• 1 tbsp minced ginger
• 1 tbsp sesame oil
• olive oil, or oil for frying
• salt and pepper to taste
• 1 package of wrappers

Dipping Sauce

• 1/4 cup soy sauce
• 1 tbsp rice vinegar
• 1 tbsp sesame oil
• 1 tsp brown sugar
• sesame seeds for garnish
• 1 tsp red pepper flakes (optional)

Instructions

• Press the block of tofu to expel most of the water and chop all your veggies.
• In a medium skillet, saute the mushrooms, carrots, and cabbage in the sesame oil over medium heat for about 5 minutes.
• Add in crumbled tofu, green onions, garlic, and ginger. Add salt and pepper to taste. Cook for another few minutes until most of the moisture evaporates.
• Set the filling aside to cool. Mix the sauce ingredients together and set aside. Prepare a small dish of water to help moisten the wrapper edges.
• Once the filling is cool, take a tbsp and place it in the center of one of the wrappers. Slightly moisten the edges of the wrapper with your finger dipped in water. Press the edges together and make sure they are sealed so no filling will come out. Set aside and repeat with all wrappers until they are filled and sealed.
• Heat a small amount of oil in a skillet over medium-high heat. Fry the dumplings in batches for 2-3 minutes per side until nicely browned and crispy. Add a small tablespoon of water to the skillet and cover the pan with a lid to let the dumplings steam for a minute or two, or until all the water is evaporated.
• Repeat with remaining dumplings. Serve garnished with extra green onions, sesame seeds, and dipping sauce.
• Refrigerate any leftovers in an airtight container for three to four days or freeze for up to three months. Thaw overnight in the fridge before reheating. Alternatively, if making ahead, store filled and assembled dumplings in the fridge or freezer before frying. When ready to prepare, fry fully thawed dumplings before serving.

The post Mandu Tofu Vegetable Dumplings appeared first on The Hungry Carrot.

Grilled cauliflower steaks are such an easy alternative when you are craving something different but not complicated. They develop such a nice char and caramelization on the grill and they pair with just about anything.

Cauliflower is a great chameleon. It can take on the flavors of seasonings and herbs and add a wonderful texture. We did a simple olive oil and spice baste on these steaks before grilling them so they maintained a nice crunch without getting too soft.

A chimichurri sauce brightens these cauliflower steaks up with a herby and fresh flavor. Here is the original recipe for our chimichurri sauce that goes on practically everything from roasted or grilled veggies to sandwiches and wraps to drizzled on top of pizza.

Ingredients

There isn’t a whole lot to these despite the pretty appearance. All you need is a quality fresh head of cauliflower and some chimichurri fixings before you have a tasty and flavorful dinner, appetizer, or side dish!

Cauliflower Steaks

• 1 head of cauliflower
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp smoked paprika
• salt and pepper to taste

Chimichurri

• 1 cup chopped parsley
• 1 tbsp minced garlic
• 1/3 cup olive oil
• 2 tbsp red wine vinegar
• 1 tsp dried oregano
• 1 tsp salt
• 1/2 tsp pepper
• 1/2 tsp red pepper flakes

Instructions

Let’s dive into how to make these simple yet beautiful cauliflower steaks! It takes only a few minutes of prep and then a few more on the grill for a quick vegetarian, vegan, and plant-based meal you will want to make on repeat!

1. Preheat an outdoor grill to medium-high heat.
2. Mix together the olive oil, garlic powder, onion powder, paprika, salt and pepper. Set aside.
3. Trim excess leaves off the cauliflower head. I like to leave some on as they crisp up and char really nicely on the grill. Stand the cauliflower stem side up and make vertical slices to cut the cauliflower into steaks about 1-1.5 inches thick. I keep the extra florets and grill them in a veggie basket so they don’t go to waste. Or you can reuse the extra florets in another recipe.
4. Baste each of the cauliflower steaks with the oil and spices. Place on the grill oil side down and baste the other side. Grill for 6-7 minutes per side for a crunchier steak, or grill 7-9 minutes for a softer chew and more char.
5. While the steaks are grilling, prepare the chimichurri. Mince the parsley and mix with the olive oil, garlic, red wine vinegar, salt, pepper, oregano, and red pepper flakes if using.
6. Remove the steaks from the grill and top with the chimichurri. Serve warm with extra chimichurri on the side.

What to Pair Cauliflower Steaks With?

Cauliflower is so versatile and goes with just about anything. I love them paired with saffron rice, roasted potatoes, green beans, garlic bread, or a simple fresh salad. Here are some other ideas on what to serve with these tasty steaks!

Potatoes: Whether you are a potato wedge person, a roasted baby potato fan, or a mashed potato fiend, I truly believe there is a potato for every meal. These are no exception, steaks pair great with potatoes!

Salads: Fresh veggies are the perfect accompaniment to cauliflower steaks. Plus, the chimichurri is perfect for a salad topping as well!

Roasted Veggies: I love to throw some other veggies on the grill or some veggie kabobs because they also are delicious covered in chimichurri. I love to grill mushrooms, peppers, onions, and pineapple.

Bread: I also believe in having bread with just about every meal and this dish is no exception. I love garlic toast for a traditional approach, but a simple buttered slice of bread or dinner rolls.

Toppings: It may not be the first thing you think of when you think of cauliflower steaks, but these gluten-free fried onion straws taste incredible! Other sauces are really good too like chipotle sauce, hummus, garlic aioli, a viniagrette, or just fresh herbs.

Mac and Cheese: What is not to love about mac and cheese? And better yet this cauliflower mac and cheese is vegan and plant-based as well.

Storage and Reheating

These veggie steaks are best on the same day if you prefer the crunch and char of the edges and leaves. After the first day, they get a little softer, but are still great for leftovers!

Store any leftovers in an airtight container in the fridge for 3-5 days. Reheat in the microwave or oven until warmed through.

I haven’t tried to freeze these before, but if you do, drop us a comment and let us know how it went!

Try these other recipes:

Roasted Cauliflower with Lemon Tahini Dressing

Roasted Butternut Squash

The Best Seasoned Potato Wedges

If you tried this recipe, leave us a comment below, and make sure to follow us for more recipes on Instagram, Pinterest, and Facebook.

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Grilled Cauliflower Steaks with Chimichurri

Grilled cauliflower steaks with chimichurri are delicious, easy to make, and bursting with caramelized fresh flavors. They are perfect as a side dish, main entree, or for an appetizer when you want to wow a crowd.

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 2

Author Allison Crawford at The Hungry Carrot

Ingredients

Cauliflower Steaks

• 1 head of cauliflower
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp smoked paprika
• salt and pepper to taste

Chimichurri

• 1 cup chopped parsley
• 1 tbsp minced garlic
• 1/3 cup olive oil
• 2 tbsp red wine vinegar
• 1 tsp dried oregano
• 1 tsp salt
• 1/2 tsp pepper
• 1/2 tsp red pepper flakes

Instructions

• Preheat an outdoor grill to medium-high heat.
• Mix together the olive oil, garlic powder, onion powder, paprika, salt and pepper. Set aside.
• Trim excess leaves off the cauliflower head. I like to leave some on as they crisp up and char really nicely on the grill. Stand the cauliflower stem side up and make vertical slices to cut the cauliflower into steaks about 1-1.5 inches thick. I keep the extra florets and grill them in a veggie basket so they don't go to waste. Or you can reuse the extra florets in another recipe.
• Baste each of the cauliflower steaks with the oil and spices. Place on the grill oil side down and baste the other side. Grill for 6-7 minutes per side for a crunchier steak, or grill 7-9 minutes for a softer chew and more char.
• While the steaks are grilling, prepare the chimichurri. Mince the parsley and mix with the olive oil, garlic, red wine vinegar, salt, pepper, oregano, and red pepper flakes if using.
• Remove the steaks from the grill and top with the chimichurri. Serve warm with extra chimichurri on the side.

The post Grilled Cauliflower Steaks with Chimichurri appeared first on The Hungry Carrot.

High-protein tomato soup is made with oven-roasted tomatoes, peppers, garlic, fresh basil, silken tofu, and vegan cream for a hearty and filling soup that pairs perfectly with some grilled cheese or crusty bread for dipping.

I am not going to lie, this recipe was born out of how much silken tofu and tomatoes I had lying around. I figured why not make a high-protein soup? And honestly, I am glad that I did. A few iterations later and now we have this recipe for a silky and decadent roasted veggie bowl of goodness. It’s packed with protein, it’s low-calorie, and gluten and dairy-free.

If you are looking to make this a special meal, serve it in a homemade bread bowl, with homemade croutons, crusty bread, or with a grilled tomato sandwich.

Ingredients

• 4 large tomatoes-halved
• 2 large bell peppers-halved and deseeded
• 1 head garlic wrapped in foil
• 1 yellow onion-quartered
• 1/4 cup basil-chopped
• 2 cups veggie broth
• 1 package silken tofu
• 1/4 cup vegan cream
• 1 tbsp onion powder
• 1 tbsp garlic powder
• 1 tbsp Italian seasoning
• 1/2 tbsp salt
• 1 tsp pepper
• fresh basil for garnish

Instructions

1. Preheat oven to 375 degrees. Place halved tomatoes, peppers, onion quarters, and garlic on a baking tray and lightly coat in oil, salt, and pepper. Roast veggies for 20-30 minutes or until onion edges are blackened. Let cool slightly.
2. Add roasted veggies, garlic cloves, tofu, spices, and broth to a blender and blend until smooth. Add more broth or water as needed to reach a soup consistency.
3. Add the mixture to a pot over medium-low heat. Heat for a few minutes and then add the vegan cream and adjust seasonings to suit your taste.
4. Serve warm and garnish with extra basil, croutons, or vegan cheese.
5. Store leftovers in the fridge for a few days. Reheat in the microwave or on the stovetop.

Storage Information

Refrigeration:

• Allow the soup to cool completely before transferring it to an airtight container.
• Store in the refrigerator for up to 5 days.

Freezing:

• For longer storage, freeze the soup in individual portions.
• Use freezer-safe containers or zip-lock bags.
• The soup can be frozen for up to 3 months. Thaw in the refrigerator overnight before reheating.

Reheating:

• Reheat the soup on the stovetop over medium heat, stirring occasionally, until warmed through.
• Alternatively, microwave individual portions on high for 2-3 minutes, stirring halfway through.

This high-protein tomato soup is not only a nutritious choice but also incredibly versatile and easy to make. Perfect for meal prepping, it can be enjoyed any time of the year. Give this recipe a try, and happy cooking!

Try these other related recipes:

Vegan Burrata Cheese

Vegan Bread Bowls

Blistered Balsamic Tomatoes

If you tried this recipe, leave us a comment below, and make sure to follow us for more recipes on Instagram, Pinterest, and Facebook.

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High-Protein Roasted Tomato Soup

High-protein tomato soup made with oven-roasted tomatoes, peppers, garlic, fresh basil, silken tofu, and vegan cream for a hearty and filling soup that pairs perfectly with some grilled cheese or crusty bread for dipping.

Course Main Course

Cuisine American

Keyword roasted tomatoes, tofu, tomato soup

Prep Time 5 minutes minutes

Cook Time 40 minutes minutes

Total Time 45 minutes minutes

Servings 4

Author Allison Crawford at The Hungry Carrot

Ingredients

• 4 large tomatoes-halved
• 1 head garlic wrapped in foil
• 1 yellow onion-quartered
• 1/4 cup basil-chopped
• 2 cups veggie broth
• 1 package silken tofu
• 1/4 cup vegan cream
• 1 tbsp onion powder
• 1 tbsp garlic powder
• 1 tbsp Italian seasoning
• 1/2 tbsp salt
• 1 tsp pepper
• fresh basil for garnish
• 2 large bell peppers-halved and deseeded

Instructions

• Preheat oven to 375 degrees. Place halved tomatoes, peppers, onion quarters, and garlic on a baking tray and lightly coat in oil, salt, and pepper. Roast veggies for 20-30 minutes or until onion edges are blackened. Let cool slightly.
• Add roasted veggies, garlic cloves, tofu, spices, and broth to a blender and blend until smooth. Add more broth or water as needed to reach a soup consistency.
• Add the mixture to a pot over medium-low heat. Heat for a few minutes and then add the vegan cream and adjust seasonings to suit your taste.
• Serve warm and garnish with extra basil, croutons, or vegan cheese.
• Store leftovers in the fridge for a few days. Reheat in the microwave or on the stovetop.

The post High-Protein Roasted Tomato Soup appeared first on The Hungry Carrot.

Toasted pine nut and garlic hummus is just plain awesome. It can be used as a dip, sandwich topping, salad dressing, spread, and everything in between. It’s soooo much better than store-bought, easy to customize, and only takes a couple of minutes to make. Try it out and thank me later.

I think we may have what you would call a charcuterie problem in this house. It’s all we eat alllll the time. And I am good with that. Hummus is the perfect addition to a charcuterie spread or with veggies to dip and pita bread. It’s damn delicious and creamy and perfect in every way.

All you need is some chickpeas or garbanzo beans, tahini, and a few spices to get your hummus going. Make it with whatever flavor variations you like, or if you want to get really crazy, try this lemon beet hummus. It’s beautiful!

Ingredients

• 1 can (15 ounces) chickpeas, drained and rinsed
• 1/4 cup tahini
• 1/4 cup olive oil, plus extra for drizzling
• 2-3 cloves garlic, minced
• 1/4 cup pine nuts, toasted
• Juice of 1 lemon
• Salt to taste
• Water as needed

Instructions

1. Prepare the Pine Nuts: Preheat the oven to 350°F (175°C). Spread the pine nuts on a baking sheet and roast for 5-7 minutes, or until golden brown. Set aside to cool.
2. Blend the Ingredients: In a food processor, combine the chickpeas, tahini, olive oil, garlic, lemon juice, and a pinch of salt. Blend until smooth.
3. Adjust the Consistency: If the hummus is too thick, add water a tablespoon at a time until the desired consistency is reached.
4. Incorporate the Pine Nuts: Add most of the toasted pine nuts to the hummus and pulse a few times to incorporate, leaving some texture.
5. Serve: Transfer the hummus to a serving bowl, drizzle with olive oil, and garnish with the remaining pine nuts. Serve with fresh vegetables, pita bread, or as desired.

Variations

Hummus can be customized in a million different ways, but here are some great flavor variations to try!

1. Roasted Red Pepper Hummus: blend in some smoky roasted red peppers for a pretty color and great flavor.
2. Spicy Hummus: Add some cayenne pepper or even jalapenos for a spicy variation.
3. Herb Hummus: any fresh herbs are usually delicious. Try parsley, basil, or cilantro.
4. Sun-Dried Tomato Hummus: this is another favorite of mine with some tangy sun-dried tomatoes blended in.
5. Avocado Hummus: seriously, just try it. You won’t regret it!

Try these other delicious recipes!

Fresh Veggie Spring Rolls with Peanut Dipping Sauce

Fresh Vegan Lettuce Cups

Lemon Beetroot Hummus

If you tried this recipe, leave us a comment below, and follow us for more recipes on Instagram, Pinterest, and Facebook.

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Toasted Pine Nut and Garlic Hummus

Toasted pine nut and garlic hummus is just plain awesome. It can be used as a dip, sandwich topping, salad dressing, spread, and everything in between. It's soooo much better than store-bought, easy to customize, and only takes a couple of minutes to make. Try it out and thank me later.

Course Sauces and Dips

Cuisine Mediterranean

Keyword garlic, hummus, pine nuts

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 4

Author Allison Crawford at The Hungry Carrot

Ingredients

• 1 can chickpeas
• 1/4 cup tahini
• 1 tbsp lemon juice
• 1/4 cup olive oil, plus some for drizzling
• 3 cloves garlic
• 1/4 cup toasted pine nuts
• salt to taste
• paprika for garnish
• water as needed for thinning

Instructions

• If you don't have roasted pine nuts you can preheat the oven to 350°F (175°C). Spread the pine nuts on a baking sheet and roast for 5-7 minutes or until golden brown. Set aside to cool.
• In a food processor, combine the chickpeas, tahini, olive oil, garlic, lemon juice, and a pinch of salt. Blend until smooth.
• If the hummus is too thick, add water a tablespoon at a time until the desired consistency is reached.
• Add most of the toasted pine nuts to the hummus and pulse a few times to incorporate, leaving some texture.
• Transfer the hummus to a serving bowl, drizzle with olive oil, and garnish with the remaining pine nuts. Serve with fresh vegetables, pita bread, or as desired.

The post Toasted Pine Nut and Garlic Hummus appeared first on The Hungry Carrot.

Crispy onion straws are so easy to make and are the perfect golden brown, crunchy, and flavorful topping for so many things! They only require a couple of ingredients that are probably already in your pantry and come together in just a few minutes making them the perfect addition to your next meal when you want a little wow factor and a gourmet crunch. Good luck not eating them by the handful, and we won’t tell if you do!

All you really have to do with these is soak them for a bit in high-fat dairy-free milk and then roll them in flour before frying. In just a few minutes you get that perfect golden fried onion straw packed with flavor and crunch. Try them on chili, mushroom steak sandwiches, bao buns, tacos, or burgers.

Ingredients

• 1 yellow onion
• 2 cups vegan buttermilk, or high-fat plant milk
• 2 cups all-purpose flour
• 1 tsp salt
• 1 tsp pepper
• 1 tsp garlic powder
• oil for frying

Instructions

• Thinly slice the onion and place the slices in a bowl or jar. Soak them in the vegan buttermilk for at least 10 minutes. You can also leave these covered in the fridge for up to 12-24 hours.
• Heat up your frying oil over medium-high heat. Add enough to have a layer about 1/2-1 inch thick in the pan. You will know it is ready and hot enough when a small amount of flour sizzles when tossed in the oil.
• Mix together the salt, pepper, flour, and garlic powder in a mixing bowl or shallow dish. Drain the onion slices and toss them in the flour mix.
• Fry the onion slices in batches if needed so as not to crowd the pan. You don’t want them overlapping too much. Fry for several minutes until golden brown.
• Drain on a plate with paper towels. Use them as salad toppings, on sandwiches, pasta, or on your favorite dish. They can be kept in an airtight container in the fridge for a day or two, but they are best the same day when they are crispiest.

Try these other related recipes:

Dairy-Free Garlic Aioli

Cauliflower Mac and Cheese

Black Bean and Quinoa Burgers

If you tried this recipe, leave us a comment below, and make sure to follow us for more recipes on Instagram, Pinterest, and Facebook.

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Crispy Onion Straws

Easy, crispy, golden, fried onion straws that are dairy-free and egg-free are simple to make and the perfect addition to a grilled steak sandwich.

Course Side Dish, Topping

Cuisine American

Keyword fried onions, onion straws

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 4

Author Allison Crawford at The Hungry Carrot

Ingredients

• 1 yellow onion
• 2 cups vegan buttermilk, or high-fat plant milk
• 2 cups all-purpose flour
• 1 tsp salt
• 1 tsp pepper
• 1 tsp garlic powder
• oil for frying

Instructions

• Thinly slice the onion and place the slices in a bowl or jar. Soak them in the vegan buttermilk for at least 10 minutes. You can also leave these covered in the fridge for up to 12-24 hours.
• Heat up your frying oil over medium-high heat. Add enough to have a layer about 1/2-1 inch thick in the pan. You will know it is ready and hot enough when a small amount of flour sizzles when tossed in the oil.
• Mix together the salt, pepper, flour, and garlic powder in a mixing bowl or shallow dish. Drain the onion slices and toss them in the flour mix.
• Fry the onion slices in batches if needed so as not to crowd the pan. You don't want them overlapping too much. Fry for several minutes until golden brown.
• Drain on a plate with paper towels. Use them as salad toppings, on sandwiches, pasta, or on your favorite dish. They can be kept in an airtight container in the fridge for a day or two, but they are best the same day when they are crispiest.

The post Crispy Onion Straws appeared first on The Hungry Carrot.

Smoky black bean soup is a classic comforting dish that’s high in protein and fiber-rich thanks to all the delicious, veggies. I am a fiend for smoky flavors so this version showcases some of those complex smoky vibes and lots of fresh vegetables to amp up the nutritional components. It’s hearty, and filling, and works great for freezing and meal prep! Plus, it’s dairy-free, gluten-free, and can be made without oil.

Ingredients

• 2 cans black beans-rinsed and drained
• 1 tbsp olive oil
• 1 carrot-peeled and diced
• 2 celery ribs-diced
• 1 yellow onion-diced
• 1 red bell pepper-diced
• 1 tbsp garlic-minced
• 2 tbsp tomato paste
• 1 tbsp cumin
• 1 tsp salt
• 1/2 tsp pepper
• 1 tsp red pepper flakes
• 1 tbsp oregano
• 2 cups vegetable broth
• 1 tsp liquid smoke
• 1 tbsp vegan Worcestershire
• 1 tbsp lime juice
• Optional toppings: green onion, cilantro, avocado, cotija cheese, lime wedges

Step-by-Step Instructions

1. Heat the oil over medium heat in a large stockpot. Add the diced onion, carrot, celery, and bell pepper and cook for 4-5 minutes until softened. Add the garlic and cook for one more minute until fragrant.
2. Add the tomato paste, cumin, salt, pepper, oregano, and red pepper flakes. Stir well and cook for 1-2 minutes. Add in the vegetable broth and beans. Reduce heat to medium-low.
3. Mix in the Worcestershire and liquid smoke and stir well. Let the soup simmer for 15 minutes stirring every few minutes.
4. Remove from heat and remove the bay leaf. Add the lime juice. Using an immersion blender (or regular blender), blend some of the soup until it reaches your desired consistency.
5. Serve with crusty bread and topped with green onions, avocado, cilantro, lime wedges, and cotija cheese if desired.
6. Store leftovers in an airtight container in the fridge for 3-5 days or freeze for up to 3 months. Thaw overnight before reheating.

Pairing Suggestions

This soup is incredible on its own, but also pairs really well with:

• Crusty Bread: Try this recipe, or switch it up with cornbread for a hint of sweetness and density
• Tortilla Chips: Crunchy tortilla chips add texture and are perfect for dipping.
• Rice: A side of steamed white or brown rice can make the meal. Pour the soup over the type in a Cajun-vibe.
• Salad: A fresh green salad with a citrus vinaigrette can lighten up the meal and add a refreshing element.
• Avocado Toast: Creamy avocado on crusty bread is a delicious and nutritious side that pairs well with the flavors of the soup.

Try these related recipes:

Black Bean Quesabirria Tacos

Black Bean Sweet Potato Quesadillas

Not Yo’ Mama’s Vegan Chili

If you tried this recipe, leave us a comment below, and follow us for more recipes on Instagram, Pinterest, and Facebook.

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Smoky Black Bean Soup

A hearty and filling black bean soup full of smoky black beans, spices, and veggies. Pairs perfectly with crusty bread and topped with all your favorites like avocado, cilantro, and cotija cheese.

Course Appetizer, Lunch, Main Course

Cuisine Mexican

Keyword black beans, soup

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 4

Author Allison Crawford at The Hungry Carrot

Ingredients

• 2 cans black beans-rinsed and drained
• 1 tbsp olive oil
• 1 carrot-peeled and diced
• 2 celery ribs-diced
• 1 yellow onion-diced
• 1 red bell pepper-diced
• 1 tbsp garlic-minced
• 2 tbsp tomato paste
• 1 tbsp cumin
• 1 tsp salt
• 1/2 tsp pepper
• 1 tsp red pepper flakes
• 1 tbsp oregano
• 2 cups vegetable broth
• 1 tsp liquid smoke
• 1 tbsp vegan Worcestershire
• 1 tbsp lime juice
• Optional toppings: green onion, cilantro, avocado, cotija cheese, lime wedges

Instructions

• Heat the oil over medium heat in a large stockpot. Add the diced onion, carrot, celery, and bell pepper and cook for 4-5 minutes until softened. Add the garlic and cook for one more minute until fragrant.
• Add the tomato paste, cumin, salt, pepper, oregano, and red pepper flakes. Stir well and cook for 1-2 minutes. Add in the vegetable broth and beans. Reduce heat to medium-low.
• Mix in the Worcestershire and liquid smoke and stir well. Let the soup simmer for 15 minutes stirring every few minutes.
• Remove from heat and remove the bay leaf. Add the lime juice. Using an immersion blender (or regular blender), blend some of the soup until it reaches your desired consistency.
• Serve with crusty bread and topped with green onions, avocado, cilantro, lime wedges, and cotija cheese if desired.
• Store leftovers in an airtight container in the fridge for 3-5 days or freeze for up to 3 months. Thaw overnight before reheating.

The post Smoky Black Bean Soup appeared first on The Hungry Carrot.

These fluffy cloud-like bao buns are filled with insanely delicious oyster mushrooms for a duck-esque taste and texture. Filled with pickled cucumbers, veggies, and sriracha mayo for a hand-held vehicle of yum. Keep some bao buns in the freezer to make these a quick 15-minute meal for the best weeknight takeout-style dinner you could ever hope for.

Oyster mushrooms are pretty cool. They are perfect for mimicking meaty textures and flavors while being healthier and more nutritious alternatives. I’ve been testing different mushroom kits to grow my own from home so we have been cranking through the mushroom recipes. Oyster mushrooms and lion’s mane are tough to come by in my local grocery store so it’s been really cool to be able to harvest them from home whenever they are big enough. I don’t think it gets fresher than that!

Bao Buns

I am addicted to bao buns. They are the softest most pillowy bread treat ever invented. Ever since our trip overseas to Japan and Thailand, I have been missing these delicious handheld pockets of bliss. That is ultimately what led me to want to make another recipe featuring bao buns. If you haven’t tried my Better than Beef Bao Buns yet, do it! They are soooo good.

Why Oyster Mushroom Duck Bao Buns?

I was browsing recipes the other day for inspiration and came across a duck-style dish using oyster mushrooms created by Ben Rebuck over at Ben’s Vegan Kitchen. He’s got some seriously killer stuff. Check him out if you haven’t already!

Considering I have been swimming in oyster mushrooms, combining them with the bao buns I’ve been craving and giving them a Chinese roasted duck flair felt like a no-brainer. So here we are: oyster mushroom duck bao buns! They’ve got that sweet and savory roasted duck vibe and texture but are made with earthy oyster mushrooms that offer an awesome umami twist. Pack ’em full of your favorite fillings for a guaranteed awesome trip to flavor town.

Dietary Preferences and Tasty Adaptations

Make these savory treats how you like them! Here are a couple of ideas to get you started on ways to make sure they are compliant with your nutritional needs:

1. Vegetarian/Vegan: You’re in luck! Exactly as written, this recipe is vegan and vegetarian. If you aren’t a mushroom fan, you can always substitute tempeh or tofu or anything else you prefer!
2. Gluten-Free: Make sure to use gluten-free flour in your bao buns, but otherwise these are naturally gluten-free.
3. Dairy-Free: Avoid any milk in the bao buns and mayo if you are using that, but as written these bad boys are already dairy-free.
4. Low-Carb: You would be missing out on the bao buns, but you can always omit them and make the duck filling instead. Or try using coconut flour instead of all-purpose.
5. Low-Fat: Mushrooms are naturally low-fat and the veggies we pair them with are too! Omit the aioli if you want to cut a few calories that are fuller in fat and use an alternative like soy sauce.

What to Use for Toppings

The options are essentially limitless. I have my go-to veggies and toppings that I prefer for the ultimate flavor and texture combo, but here are some other ideas to get your wheels turning on what to put in your steamed buns.

Veggies:

I love the addition of pickled cucumbers, red cabbage, and green onions, but the world is your oyster (mushroom). Try bell pepper, shredded carrot, red onion, radish, cilantro, or anything else your heart desires.

Sauces:

Sweet, spicy, smoky, and everything in between. Try a sweet hoisin, sweet and sour, BBQ, or aioli for different flavor adaptations.

Crunch Factor:

What is a good meal without a little crunch? Top with chopped peanuts, sesame seeds, or pine nuts for that quintessential crunch.

Kick Up the Heat:

I tried some of these with Thai red chiles for authenticity and man did I melt my face. If you love spice, try those out, if you like spice but can’t go full send, try some jalapenos, red pepper flakes, sriracha, or chili paste.

Ingredients

These are a little time-intensive if you are making your own steamed buns. I make a huge batch every couple of months and keep them frozen for future use. Alternatively, they do sell bao buns in the frozen section of a lot of grocery stores.

Oyster Mushroom Duck Filling

• 1 cup oyster mushrooms shredded
• 1 tsp liquid smoke
• 1 tbsp hoisin
• 1 tsp sesame oil
• 1/2 tsp Chinese five spice
• 1 tsp rice vinegar
• 1 tbsp soy sauce
• 1 tbsp cornstarch
• salt and pepper to taste

Bao Buns

• 2.5 cups flour
• 2 tsp yeast
• 2 tbsp sugar (optional)
• 2/3 cup warm water
• 1 tbsp olive oil

Toppings

• 1/4 cup shredded purple cabbage
• 1/4 cup sliced pickled cucumbers
• 2 green onions sliced into ribbons
• 2 tbsp cilantro chopped
• 1 tbsp chopped peanuts
• 1 tsp sesame seeds
• 1-2 diced Thai red chiles (optional)
• 2 tbsp sriracha mayo

Instructions

Bao Buns

1. Either defrost frozen store-bought bao buns or if you are making your own bao buns: mix the yeast, sugar, and water together. Let sit for five minutes.
2. Combine the flour and yeast mixture in a stand mixer and mix for two minutes on low speed. Add the oil and continue to knead for ten more minutes until the dough is smooth and elastic.
3. Cover and let rise for an hour in a warm location until doubled in size.
4. Turn the dough out on a floured surface and knead for one minute. Using a scale or by eye, divide the dough into 6 equal sections. Prepare 6 pieces of parchment paper big enough to hold one bao bun each.
5. Knead each section for a minute or so and then roll out into a flat circle about three inches wide. Brush the edges with a small amount of oil before folding in half. Place on a piece of parchment paper and set inside a bamboo steam basket. Cover to let rise for another 30 minutes. Repeat with remaining dough pieces.
6. Prepare a large pot of boiling water to place the steam basket on. When the dough has risen a second time and steam is rising from the pot, place the steam basket on top. Steam the buns for ten minutes.
7. Remove from the steam but do not open the steam basket. Let sit for five minutes before placing buns on a cooling rack.

Oyster Mushroom Duck Filling

1. Combine all the marinade ingredients in a medium bowl. Shred your oyster mushrooms and toss them generously in teh marinade.
2. Heat a skillet over medium-high heat. Add the oyster mushrooms and cook for about 5-7 minutes, turning every minute or so until caramelized. Remove from heat.

Assemble the Bao Buns

1. Prep any veggies and toppings you are using. If making your own pickled cucumbers, slice a cucumber and place it in a jar. Fill it halfway with vinegar/apple cider vinegar and the other half with hot water. Add a little sugar if desired and let sit for at least 30 minutes or make ahead of time. They last in the fridge for several days.
2. Place a little of the duck oyster mushroom mix in the bottom of the bao bun. Top with desired veggies, peanuts, sesame seeds, and a little sriracha mayo. Serve warm and store any leftovers in an airtight container in the fridge for 2-3 days. Bao buns can be frozen for up to three months.

Give Them a Shot!

Oyster Mushroom Duck Bao Buns are a blast to make and so fun to share with vegan and meat eaters alike! No one has ever had a bad time holding a delicious steamed bun filled with savory duck-vibing mushrooms. So take this as your cue to go give these a try and make sure to share your experience in the comments!

Don’t forget to follow our blog for more exciting recipes! If you have any variations or adaptations, we’d love to hear about them. Happy cooking!

Try these other recipes:

Roasted Cauliflower with Lemon Tahini Dressing

Roasted Butternut Squash

The Best Seasoned Potato Wedges

If you tried this recipe, leave us a comment below, and make sure to follow us for more recipes on Instagram, Pinterest, and Facebook.

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Oyster Mushroom Duck Bao Buns

These fluffy cloud-like bao buns are filled with insanely delicious oyster mushrooms for a duck-esque taste and texture. Filled with pickled cucumbers, veggies, and a spicy chipotle aioli for a hand-held vehicle of yum.

Course Main Course

Cuisine Chinese

Keyword bao buns, duck, oyster mushroom

Prep Time 1 hour hour 30 minutes minutes

Cook Time 30 minutes minutes

Total Time 2 hours hours

Servings 2

Author Allison Crawford at The Hungry Carrot

Ingredients

Oyster Mushroom Duck Filling

• 1 cup oyster mushrooms shredded
• 1 tsp liquid smoke
• 1 tbsp hoisin
• 1 tsp sesame oil
• 1/2 tsp Chinese five spice
• 1 tsp rice vinegar
• 1 tbsp soy sauce
• 1 tbsp corn starch
• salt and pepper to taste

Bao Buns

• 2 1/2 cups flour
• 2 tsp yeast
• 2 tbsp sugar (optional)
• 2/3 cup warm water
• 1 tbsp olive oil

Toppings

• 1/4 cup shredded purple cabbage
• 1/4 cup sliced pickled cucumbers
• 2 green onions sliced into ribbons
• 2 tbsp cilantro chopped
• 1 tbsp chopped peanuts
• 1 tsp sesame seeds
• 1-2 diced Thai red chiles (optional)
• 2 tbsp sriracha mayo

Instructions

Bao Buns

• Either defrost frozen store-bought bao buns or if you are making your own bao buns: mix the yeast, sugar, and water together. Let sit for five minutes.
• Combine the flour and yeast mixture in a stand mixer and mix for two minutes on low speed. Add the oil and continue to knead for ten more minutes until the dough is smooth and elastic.
• Cover and let rise for an hour in a warm location until doubled in size.
• Turn the dough out on a floured surface and knead for one minute. Using a scale or by eye, divide the dough into 6 equal sections. Prepare 6 pieces of parchment paper big enough to hold one bao bun each.
• Knead each section for a minute or so and then roll out into a flat circle about three inches wide. Brush the edges with a small amount of oil before folding in half. Place on a piece of parchment paper and set inside a bamboo steam basket. Cover to let rise for another 30 minutes. Repeat with remaining dough pieces.
• Prepare a large pot of boiling water to place the steam basket on. When the dough has risen a second time and steam is rising from the pot, place the steam basket on top. Steam the buns for ten minutes.
• Remove from the steam but do not open the steam basket. Let sit for five minutes before placing buns on a cooling rack.

Oyster Mushroom Duck Filling

• Combine all the marinade ingredients in a medium bowl. Shred your oyster mushrooms and toss them generously in teh marinade.
• Heat a skillet over medium-high heat. Add the oyster mushrooms and cook for about 5-7 minutes, turning every minute or so until caramelized. Remove from heat.

Assemble the Bao Buns

• Prep any veggies and toppings you are using. If making your own pickled cucumbers, slice a cucumber and place it in a jar. Fill it halfway with vinegar/apple cider vinegar and the other half with hot water. Add a little sugar if desired and let sit for at least 30 minutes or make ahead of time. They last in the fridge for several days.
• Place a little of the duck oyster mushroom mix in the bottom of the bao bun. Top with desired veggies, peanuts, sesame seeds, and a little sriracha mayo. Serve warm and store any leftovers in an airtight container in the fridge for 2-3 days. Bao buns can be frozen for up to three months.

The post Oyster Mushroom Duck Bao Buns appeared first on The Hungry Carrot.

Cauliflower mac and cheese is the ultimate comfort food without all the guilt. It’s creamy, cheesy, and filling with a satisfying texture and a crispy breadcrumb topping. Low-carb, low-calorie, and can easily be made gluten-free and dairy-free with a couple of simple substitutions. There are so many options for flavor adjustments and add-ins like veggies or spices. Make it your own and make it in less than 40 minutes!

I am a die-hard mac and cheese fan. It’s all I would eat as a kid, and I guess that kid never grew up, because I still eat it every chance I get! Using cauliflower here instead of pasta makes this a dish with essential nutrients instead of just carbs. It’s low in calories but high in vitamins C, K, and B6, as well as folate and fiber. Cauliflower mac is a great option for those following low-carb or keto diets and anyone looking to increase their vegetable intake.

Dietary Considerations

Cauliflower mac and cheese is incredibly versatile and can be adapted to fit various dietary needs. Making a few easy substitutions makes this recipe complaint with most dietary preferences.

Gluten-Free

Cauliflower is naturally gluten-free, making it an excellent choice for those with gluten sensitivities or celiac disease. Make sure to use gluten-free bread crumbs if you are using those.

Vegan or Dairy-Free

By using plant-based milk and cheese alternatives, you can easily make it vegan or dairy-free. I used dairy cheese in this recipe, but everything else is vegan. If you aren’t a fan of vegan cheese, like me, try soaking some raw cashews and blending them up with nutritional yeast, mustard, and spices for a better-tasting and less processed cheese alternative.

Flavor Variations

Add some spice

If you enjoy a bit of heat, add some spice to your mac. A dash of hot sauce, a sprinkle of red pepper flakes, or even some diced jalapeños can add a pleasant kick. I like to add cayenne pepper to the cheese sauce for added flavor.

High-Protein

For our plant-based friends, some tofu or broccoli are great choices, or top with crushed peanuts. For our meat lovers and keto fans, try adding some bacon, sausage, or chicken to up the protein content.

Veggies

Yes, this is already a veggie dish, but it’s even better with more veggies! Try broccoli, mushrooms, spinach, diced tomatoes, or roasted red peppers for even more flavor, fiber, and nutrient-dense ingredients.

Cheese Lovers

Don’t be afraid to get creative with your cheese choices. While cheddar and gruyere are classic options, mixing in other cheeses like gouda, goat cheese, or even blue cheese can add depth and complexity to the flavor. Make sure to choose cheeses that melt well to maintain a smooth sauce.

Step-by-Step Recipe

Ingredients

• 1 large head of cauliflower, cut into florets
• 1/2 cup shredded cheddar cheese
• 1/2 cup shredded gruyere cheese
• 1/4 cup milk (dairy or plant-based)
• 1/4 cup cream (dairy or plant-based)
• 1 tablespoon butter or oil
• 1 tablespoon nutritional yeast (optional)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• 1 cup panko bread crumbs
• Optional: parsley for garnish

Instructions

Prepare the Cauliflower

1. Preheat Your Oven: Preheat your oven to 400°F and prepare a 9×9 casserole dish with non-stick cooking spray.
2. Cut the Cauliflower: Remove the leaves and core from the cauliflower head, then cut it into bite-sized florets. Aim for uniform pieces to ensure even cooking.
3. Cook the Cauliflower: You can steam or boil the cauliflower florets until they are tender but still firm. This usually takes about 5-7 minutes. Once cooked, drain the cauliflower and set it aside.

Make the Cheese Sauce

1. Melt the Butter: In a large saucepan melt the butter over medium heat.
2. Add the Milk or Cream: Slowly pour in the milk or cream, whisking continuously to avoid lumps. Continue to cook over medium heat until the mixture begins to simmer and thicken.
3. Incorporate the Cheese: Gradually add the shredded cheese, one handful at a time, stirring constantly until the cheese is fully melted and the sauce is smooth. Add the rest of the spices and mustard and season with salt and pepper to taste.

Combine and Bake

1. Mix the Cauliflower and Cheese Sauce: Pour the cauliflower and cheese mixture into a greased baking dish, spreading it out evenly.
2. Topping: Cover evenly with the bread crumbs.
3. Bake: Place the baking dish in the preheated oven and bake for 20 minutes, or until the top is golden and bubbly.

Serve and Enjoy

1. Let It Cool: Allow the cauliflower mac to cool for a few minutes before serving. This helps the sauce set and makes it easier to serve.
2. Add Optional Toppings: Add any toppings you would like or parsley if using.
3. Serve: Dish up your cauliflower mac and cheese and enjoy this healthier twist on a classic comfort food!

Serving Suggestions

Cauliflower mac and cheese is a versatile dish that can be enjoyed on its own or as part of a larger meal. Here are some serving suggestions to inspire you:

As a Side Dish

Mac and cheese is always a hit at picnics, bbqs, or as a veggie side at Holiday dinners or potlucks. Serve alongside burgers, salad, sandwiches, or kabobs.

As a Main Course

Turn your cauliflower mac and cheese into a main course by adding protein and extra vegetables. Serve with a side of garlic bread or a simple cucumber and tomato salad for a complete and satisfying meal.

For Meal Prep

Cauliflower mac and cheese can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat individual portions in the microwave or oven for a quick and convenient meal. It’s also freezer-friendly; just be sure to thaw in the fridge before reheating.

Try these other recipes:

Roasted Cauliflower with Lemon Tahini Dressing

Roasted Butternut Squash

The Best Seasoned Potato Wedges

If you tried this recipe, leave us a comment below, and make sure to follow us for more recipes on Instagram, Pinterest, and Facebook.

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Cauliflower Mac and Cheese

A creamy and cheesy take on the comforting classic made with cauliflower instead of pasta. All the flavor and texture of mac and cheese but without all the carbs and calories. This is also easy to make gluten free or dairy free!

Course Main Course, Side Dish

Cuisine American

Keyword cauliflower, mac and cheese

Prep Time 5 minutes minutes

Cook Time 30 minutes minutes

Total Time 35 minutes minutes

Servings 6

Author Allison Crawford at The Hungry Carrot

Ingredients

• 1 head of cauliflower-washed and trimmed
• 1 tbsp plant-based butter (can sub for real butter)
• 1/4 cup dairy-free heavy cream (sub for real cream if desired)
• 1/4 cup soy milk (or sub preferred milk)
• 1/2 cup shredded cheddar cheese (or sub for dairy-free)
• 1/2 cup shredded gruyere cheese (or sub for dairy-free)
• 1 tsp Dijon mustard
• 1 tbsp nutritional yeast (optional)
• 1 tsp onion powder
• 1 tsp garlic powder
• salt and pepper to taste
• 1 cup panko bread crumbs (can sub for gluten-free bread crumbs)
• parsley garnish (optional)

Instructions

• Preheat oven to 400 degrees and grease a 9×9 casserole dish.
• Wash and trim cauliflower. Cut into bite-size florets and boil in salted water for about 5 minutes until slightly tender. Drain and pour into the prepared casserole dish.
• Combine the butter, milk, heavy cream, cheese, mustard, and spices in a saucepan over medium heat. Stir often until the sauce thickens slightly and the cheese is fully melted.
• Pour the sauce over the cauliflower. Top with bread crumbs and place in the oven until bread crumbs are well browned, or about 17-20 minutes.
• Serve warm and top with chopped parsley if desired. Store leftovers in an airtight container in the fridge for 3-5 days.

The post Cauliflower Mac and Cheese appeared first on The Hungry Carrot.

This lemon beetroot hummus is full of bright flavors and colors and puts a fun unique twist on this Mediterranean classic. Use it as a dip or spread on your favorite sandwiches or with pita bread and fresh veggies. It’s perfect for entertaining or as a vibrant and show-stopping side dish, snack, or appetizer. It only takes a few ingredients and a couple minutes to put together and it tastes so good! The earthiness of the beets is lightened and brightened by the lemon zest and tangy lemon juice.

Lettuce Turnip the Beet!

Honestly, it took me a long time to enjoy hummus. Despite its popularity, especially among plant-based fans, I just didn’t enjoy the flavors and it would sit in my fridge for weeks until I finally would throw it away. Fast forward several years and I finally started making it at home. I am not sure what it is about homemade hummus compared to store-bought varieties, but it just tastes so much better and I love being able to adjust the spices and flavors to my liking.

Normally I would make a traditional garlic hummus. But, I am a HUGE beet fan and there is just something about the visual appeal of the bright earthy color of beet hummus. In this summer heat, the addition of lemon juice and fresh zest is the perfect twist making it the perfect sidekick to a picnic, sun-warmed patio, or to brighten up your favorite wrap or sandwich. We all eat with our eyes first and the beautiful bright pink pigment of beet hummus is so appetizing and visually appealing. Everyone always wants to try it, and when they do, they can’t stop eating it!

Is Lemon Beetroot Hummus Healthy?

Hummus is a mainstay of healthy Mediterranean cuisine and for good reason. Full of wholesome ingredients and simple flavors, it’s a fan favorite of the health-conscious offering so many nutritional benefits. The beets and lemon used in this recipe also bring their own health advantages to really amp up the nutritional component of this tasty dip.

Beets: A Nutritional Powerhouse Hero

Beets get a bad rap for some reason and honestly, I don’t get it. I think they taste like the Earth and I have never met a beet salad that I didn’t love. Beets are packed with fiber, folate, manganese, potassium, iron, and vitamin C. They are also really high in nitrates, which can help improve blood flow and lower blood pressure. The pigments responsible for their gorgeous color are called betalains and they possess awesome anti-inflammatory and antioxidant properties.

Chickpeas: Protein and Fiber-Rich

Chickpeas, the humble cornerstone of any hummus recipe, are a great source of plant-based protein and dietary fiber. They make you feel full and satiated and provide essential vitamins and minerals, including folate, iron, phosphorus, and manganese.

Tahini: Healthy Fats

Tahini, made from ground sesame seeds, adds a rich, nutty flavor and smooth texture to hummus. It’s a great source of healthy fats, particularly mono- and polyunsaturated fats, which are beneficial for heart health. Tahini also provides important nutrients like calcium, magnesium, and B vitamins.

Lemon: A Zesty Boost

Lemon juice adds a bright, tangy flavor to hummus and is an excellent source of vitamin C. It aids in digestion, supports the immune system, and enhances iron absorption from plant-based foods.

How to Make Lemon Beet Hummus

Ingredients

To make lemon beet hummus, you will need the following ingredients:

• Beets: use canned if you are lazy like me, or you can boil or roast fresh beets
• Chickpeas: or garbanzo beans. Some people prefer to peel them, but I never do. I haven’t found a major difference in texture.
• Tahini: use fresh quality tahini and make sure to stir well before using
• Lemons: fresh lemon juice is totally worth the effort
• Garlic: again, I use pre-minced garlic because I am lazy, but use fresh cloves if you prefer
• Spices: I like to add cumin, salt, and pepper but use whatever you prefer

Instructions

1. Prepare the Beets: I went full lazy mode and used canned beets. If using fresh beets, roast or boil them until tender. To roast, preheat the oven to 400°F (200°C), wrap the beets in aluminum foil, and bake for 45-60 minutes. To boil, place the beets in a pot of water and cook for about 30-40 minutes. Allow them to cool before you blend them.
2. Blend the Ingredients: Combine the beets, chickpeas, tahini, lemon juice, garlic, and spices. Blend until smooth. You may need to stop and scrape down the sides of the food processor a few times to ensure everything is well incorporated. Add a little oil or water if needed.
3. Adjust the Seasoning: Taste the hummus and add salt to your preference. If you want a more pronounced lemon flavor, add a bit more lemon juice. For a spicier kick, consider adding a pinch of cayenne pepper.
4. Garnishes: Again, I was very lazy but you can add a drizzle of olive oil on top, some chopped parsley, lemon zest, toasted pine nuts, or anything else you want.
5. Serve and Store: Transfer the hummus to a serving bowl and drizzle with a bit of olive oil. Garnish with fresh herbs, such as parsley or cilantro, if desired. Store any leftovers in an airtight container in the refrigerator for up to a week.

How to Use It

As a Dip

Lemon beet hummus makes an excellent dip for a variety of foods. Serve it with pita bread, vegetable sticks (such as carrots, cucumbers, and bell peppers), or crackers. Its vibrant color makes it an eye-catching addition to any appetizer platter, perfect for parties and gatherings.

As a Spread

Use it as a spread on sandwiches, wraps, or toast. It pairs well with ingredients like avocado, cucumber, sprouts, and roasted vegetables, adding both flavor and nutritional value to your meals.

In Salads and Bowls

Incorporate lemon beet hummus into salads and grain bowls for a burst of flavor. It can serve as a dressing alternative or be mixed into grains like quinoa or farro for added creaminess and taste.

As a Sauce

Thin out lemon beet hummus with a bit of water or additional lemon juice to create a sauce for roasted vegetables, grilled meats, or falafel. This versatile sauce can elevate a variety of dishes, adding a tangy, earthy element.

Try these other delicious recipes!

Fresh Veggie Spring Rolls with Peanut Dipping Sauce

Fresh Vegan Lettuce Cups

Rainbow Tofu Poke Bowl

If you tried this recipe, leave us a comment below, and follow us for more recipes on Instagram, Pinterest, and Facebook.

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Lemon Beetroot Hummus

The best lemony beet hummus full of bright flavors and colors for a fun twist on this Mediterranean classic. Use it as a dip, spread, or side dish.

Course Appetizer, Sauces and Dips, Side Dish, Snack

Cuisine Mediterranean

Keyword beet, hummus, lemon

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 6

Author Allison Crawford at The Hungry Carrot

Ingredients

• 1 can chickpeas, drained
• 1 cup 2-3 large canned or roasted beets
• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 tbsp lemon zest
• 1 tbsp minced garlic
• 1/2 tsp cumin
• salt and pepper to taste

Instructions

• Drain and rinse the chickpeas and beets.
• Add all the ingredients to a blender or food processor. Blend until smooth. Add a dash of olive oil or water if needed to smooth out consistency.
• Garnish with a drizzle of olive oil, parsley, or additional lemon zest. Use as a dip or spread and use within a few days. Store in an airtight container in the fridge.

The post Lemon Beetroot Hummus appeared first on The Hungry Carrot.

There is no better Summer recipe than these fresh veggie spring rolls featuring a vibrant rainbow of veggies, fresh herbs, and vermicelli noodles wrapped in spring roll rice wrappers and served with the perfect peanut dipping sauce. These are so easy to make and only take about 15 minutes to prepare. Perfect for meal prep, a fresh light lunch, or a beautiful appetizer for entertaining.

When the weather warms up I crave fresh crispy crunchy veggies and these spring rolls fit the bill. No one wants to turn on an oven or a stove when it’s blazingly hot, and these bad boys require no heat, no dishes, and no complicated steps. Gluten-free, dairy-free, healthy, and ready in only a few minutes.

Nutritional Benefits

There is no doubt that these veggie spring rolls are bursting with fresh healthy ingredients, but here is a closer look at even more reasons to love them:

• Low in Calories: Fresh veggie spring rolls are naturally low in calories, and provide a satisfying yet light option for those looking to maintain or lose weight.
• High in Fiber: The vegetables used in spring rolls are high in dietary fiber, which aids in digestion and helps maintain a healthy gut.
• Rich in Vitamins and Minerals: The variety of vegetables provides essential vitamins and minerals, including vitamin A, vitamin C, potassium, and folate.
• Protein Source: Adding tofu or tempeh increases the protein content, making the rolls a more balanced meal.
• Antioxidants: Fresh herbs and vegetables are packed with antioxidants that fight free radicals and reduce the risk of chronic diseases.

Preparation Methods

Preparing veggie spring rolls involves a few key steps:

1. Preparation of Ingredients: Wash all your herbs and veggies thoroughly and cut them into thin strips. If using noodles or tofu, they should be cooked and cooled before assembling the rolls.
2. Hydrating the Wrappers: Soften rice paper wrappers by dipping them briefly in warm water. This process requires careful handling to prevent tearing.
3. Assembling the Rolls: Once the wrapper is pliable, it is laid flat on a clean surface. A small portion of each filling ingredient is placed in the center of the wrapper. The sides are folded in, and the roll is then tightly rolled up from one end to the other, similar to rolling a burrito.
4. Serving: Veggie spring rolls are typically served fresh with a dipping sauce on the side. If a fried version is preferred, the rolls are deep-fried until golden brown and crispy.

Customization Tips

Gluten-Free Version:

• Use tamari instead of soy sauce.
• Ensure the spring roll wrappers are made from rice and gluten-free.

Allergy-Friendly Adjustments:

• Nut-Free: Substitute peanut butter with sunflower seed butter for the dipping sauce.
• Soy-Free: Use coconut aminos in place of soy sauce and tamari.

Storage Information

Refrigeration:

• Store assembled spring rolls in an airtight container, with a damp paper towel covering them to prevent drying out. Keep refrigerated for up to 3 days.

Peanut Sauce Storage:

• Store the peanut dipping sauce in a separate airtight container in the refrigerator for up to a week. Stir well before using.

Make Ahead:

• Prepare all the filling ingredients and peanut sauce in advance. Assemble the spring rolls just before serving to maintain freshness and texture.

Additional Tips

• Flavor Enhancements: Add a few slices of avocado or mango for extra flavor and creaminess.
• Serving Suggestions: Pair these spring rolls with a side of edamame or a light salad for a complete meal.
• Dipping Variations: Besides peanut sauce, these spring rolls are also great with sweet chili sauce or a light soy-ginger dipping sauce.
• Use Fresh Ingredients: Fresh, high-quality ingredients make a significant difference in the taste and texture of the spring rolls.
• Don’t Overstuff: Overfilling the rolls can make them difficult to roll and more likely to tear. Use a moderate amount of filling for best results.
• Keep Wrappers Moist: Work with one wrapper at a time. They will become more pliable as they sit, so don’t worry if they are a little stiff when you take them out of the water bath.
• Practice Rolling: The rolling technique improves with practice. Aim for a tight, even roll to ensure the filling stays inside and the roll holds its shape.
• Experiment with Dipping Sauces: A variety of dipping sauces can complement the rolls. Experiment with different flavors to find your favorite combination.

These Thai spring rolls with peanut dipping sauce are beautiful and vibrant and the perfect copilot to a hot afternoon. They work great for entertaining, picnics, appetizers, make-ahead lunch prep, and when you are craving an easy and fresh light meal. Add whatever ingredients you have on hand and give them a shot!

Enjoy making and eating these fresh and flavorful Thai spring rolls! Happy cooking!

Try these other recipes:

Vegan Lettuce Wraps

Crowd-Pleasing Bruschetta

Rainbow Tofu Poke Bowl

If you tried this recipe, leave us a comment below, and follow us for more recipes on Instagram, Pinterest, and Facebook.

Print

Fresh Veggie Spring Rolls with Peanut Dipping Sauce

A vibrant rainbow of veggies and vermicelli noodles wrapped in spring roll rice wrappers and served with the perfect peanut dipping sauce.

Course Appetizer, Lunch, Side Dish, Snack

Cuisine Thai

Keyword peanut sauce, spring rolls

Prep Time 15 minutes minutes

Cook Time 5 minutes minutes

Total Time 20 minutes minutes

Servings 10 spring rolls

Author Allison Crawford at The Hungry Carrot

Ingredients

Spring Rolls

• 10 spring roll wrappers
• 1 cucumber-sliced into matchsticks
• 1/4 purple cabbage-shredded
• 2 carrots-cut into matchsticks or shredded
• 20 basil leaves
• 20 mint leaves
• 1 red bell pepper -cut into matchsticks
• 8 oz vermicelli noodles

Peanut Sauce

• 1/2 cup peanut butter
• 2 tsp soy sauce
• 1 tbsp rice vinegar
• 1/4 cup water, divided for thinning
• 1 tbsp garlic-minced
• 1 tsp red pepper flakes
• 1/2 tbsp minced ginger
• 1 tsp sriracha

Instructions

• Bring a large pot of water to a boil. Cook the vermicelli noodles for 2-4 minutes or according to package directions. Remove from heat, drain, rinse with cold water, and set aside.
• While the noodles cook, wash and prepare your veggies. Slice the cucumber, bell pepper, and carrots into matchsticks. Shred some purple cabbage.
• Prepare a pan with water deep enough to dip a spring roll wrapper in. Soak one spring roll wrapper for 10-15 seconds in the water bath and place it on a clean cutting board.
• Fill the spring roll with a small handful of noodles, a couple of pieces of cucumber, bell pepper, carrot, two basil leaves, and two mint leaves.
• Roll up the spring roll by tucking the edges in and folding it over just like a burrito. If your spring roll wrapper is still a little stiff, it will soften as you work with it.
• Repeat with all spring roll wrappers and ingredients.
• Whisk all the peanut sauce ingredients except for the water in a small bowl. Slowly add water and whisk until it is thinned to the desired consistency.
• Cut spring rolls in half if desired and serve with peanut dipping sauce on the side. Store in the fridge for 3-4 days. Do not freeze.

The post Fresh Veggie Spring Rolls with Peanut Dipping Sauce appeared first on The Hungry Carrot.