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.

Print

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.

This super simple garlic oven-roasted green bean recipe is perfect for any time of year. Green beans make the perfect side dish that is versatile, healthy, and requires very little effort. In under 30 minutes, you have a savory, crispy, and fork-tender vegetable dish that everyone will love!

Green beans are such a wonderful veggie! We had so many growing in our garden this year and it occurred to me that I haven’t shared my favorite way to enjoy them as an simple oven-roasted side dish dressed up in a little garlic and seasoning so that is what we are diving into today.

They are also delicious enjoyed fresh with hummus dip or as a quick crunchy snack. I have also dehydrated these into a salty, crispy chip that I will eventually get around to sharing! All you need is a few basic spices, some green beans, and an oven to make these flavor and nutrient-packed roasted green beans!

Ingredients  

• 1 lb fresh green beans, washed and trimmed
• 1 tbsp olive oil
• 1 tbsp diced garlic
• 1 tsp onion powder
• 1/2 tsp black pepper
• 1/2 tsp salt
• 1/2 tsp garlic powder

Instructions 

• Preheat your oven to 425 ℉ or 218 ℃. Prepare a baking sheet with a silicone mat for easy cleanup.
• Trim and wash your green beans. Pat them dry to prevent excess moisture from making them soggy.
• Toss the green beans in olive oil, garlic, salt, pepper, onion powder, and garlic powder.
• Spread in an even layer on your baking sheet. Bake for 15-20 minutes, depending on the thickness or size of your beans. Once they are crispy and browned on the outside but still fork-tender on the inside, they are done.
• Serve warm, and store any leftovers in the fridge in an airtight container for up to three days.

Variations

The best part about green beans is they can be adapted to suit just about any meal or palate. Here are some of my favorite adaptations to try next time you are looking for a simple, healthy vegetable side dish.

Spices: I used a simple garlic approach here, but the options are limitless. Try adding some chili flakes or red pepper for some heat, or switch it up with options like cumin, Chinese five spice, or simple salt and pepper.

Toppings: Green beans make a perfect foundation for building all kinds of flavors. Try switching it up and adding sauteed mushrooms, lemon zest, roasted red peppers, caramelized onions, or a drizzle of decadent butter.

Texture: Try adding in some toasted almonds or pine nuts on top for a nice crunch. I also love topping them with fried onions the last few minutes of roasting to give them a traditional Thanksgiving casserole flavor.

Sauces: Green beans hold flavors really well and a sauce is a great way to dress them up. A honey and lemon juice dressing before roasting is a lovely way to brighten them up. Alternatively, you can use a brown sugar, soy sauce, and garlic marinade to give them an Asian twist.

What to Serve Them With?

This recipe is so simple and easy to customize, it goes well with a lot of traditional American meals or can be adapted for Italian, Chinese, or Middle-Eastern inspired dishes. I have served them for a Thanksgiving or Christmas dinner, Easter, and for a simple weeknight side dish when I don’t want to do a lot of prep or cleanup.

Try these roasted green beans with roasted potatoes, cauliflower steaks, sun-dried tomato tortellini, or Lion’s mane mushroom steaks. We hope you love them as much as we do, and we can’t wait to hear what you think!

Try these other recipes:

Grilled Cauliflower Steaks with Chimichurri

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.

Print

Garlic Oven-Roasted Green Beans

A super simple recipe for savory oven-roasted green beans that make for a healthy and versatile side dish that's ready in less than 30 minutes with minimal prep work.

Course Side Dish

Cuisine American

Keyword green beans

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 4

Author Allison Crawford at The Hungry Carrot

Ingredients

• 1 lb fresh green beans, washed and trimmed
• 1 tbsp olive oil
• 1 tbsp diced garlic
• 1 tsp onion powder
• 1/2 tsp black pepper
• 1/2 tsp salt
• 1/2 tsp garlic powder

Instructions

• Preheat your oven to 425 ℉ or 218 ℃. Prepare a baking sheet with a silicone mat for easy cleanup.
• Trim and wash your green beans. Pat them dry to prevent excess moisture from making them soggy.
• Toss the green beans in olive oil, garlic, salt, pepper, onion powder, and garlic powder.
• Spread in an even layer on your baking sheet. Bake for 15-20 minutes, depending on the thickness or size of your beans. Once they are crispy and browned on the outside but still fork-tender on the inside, they are done.
• Serve warm, and store any leftovers in the fridge in an airtight container for up to three days.

The post Garlic Oven-Roasted Green Beans appeared first on The Hungry Carrot.

This hearty and creamy pumpkin sage pasta is packed with the savory flavors of Fall and is easy to make, dairy-free, and gluten-free. It’s perfect for curling up on a cozy couch on a cold evening. Use your favorite pasta and top with fried sage leaves, cremini mushrooms, or goat cheese. We will be adding this dish to our favorites for Fall and Winter recipes and making it for a Thanksgiving or Christmas dish!

With a few simple ingredients and just a few minutes of time, this dish comes together in a snap. We have been having a lot of cold and snowy nights recently, and I have been craving something filling and hearty that embraced the season. Enter pumpkin sage pasta!

I used campanelle pasta here because I like the texture, and the noodles hold onto the sauce really well. Feel free to use whatever type of pasta you like! Just cook it according to the package instructions. Most pasta is al dente and ready to eat in about 9-11 minutes.

We enjoyed this pumpkin pasta dish completely plant based and topped it with fresh sage leaves. For those looking for added complexity, this would taste amazing with some cremini mushrooms, goat cheese crumbles, or shredded parmesan on top! For our carnivores, try this with ground sausage for a spicy protein kick!

Ingredients

Let’s take a look at the needed ingredients to make this creamy, dreamy pumpkin sage pasta.

1. 1 16 oz box of campanelle pasta (or your favorite)
2. 1 tbsp dairy-free butter
3. 1/2 yellow onion- chopped
4. 1/2 tbsp minced garlic
5. 5 finely chopped sage leaves plus some extra for garnish
6. 1 tsp onion powder
7. 1 tsp garlic powder
8. 1 cup raw pumpkin puree
9. 1 cup vegan heavy cream or full-fat coconut milk
10. salt and pepper to taste, plus extra salt for pasta water
11. 1/2 cup pasta water for thinning if needed

Instructions

1. Heat a large pot of salted water over high heat until boiling. Add your box of pasta and reduce the heat to medium-high. Boil for 9-11 minutes or according to pasta package directions.
2. Meanwhile, heat a high-sided skillet over medium heat. Add the butter and minced onion and saute for 5-7 minutes until translucent. Add the garlic and saute for one additional minute.
3. Add in the sage leaves and heat until fragrant. Add the onion powder, garlic powder, pumpkin puree, and dairy-free heavy cream. Mix to combine well. Heat for a few minutes to thicken and meld flavors.
4. Add salt and pepper to taste. Use pasta water to thin if needed to the desired consistency. Taste and adjust seasoning to your preference.
5. Drain the pasta and add it to the pumpkin sage sauce. Toss to combine. Serve warm and garnish with extra sage leaves. Top with vegan cheese, goat cheese crumbles, or shredded parmesan if desired.

Storage

This pasta is easy to make ahead of time and bring to potlucks, gatherings, holiday dinners like Thanksgiving or Christmas, or make for meal prep to simplify your weekday evenings.

Store any leftovers in the fridge in an airtight container. Reheat over the stove with a little extra cream or broth, or microwave and top with fresh herbs and cheese.

Alternatively, you can freeze this pasta in an airtight container for up to three months. Thaw in the fridge overnight before reheating.

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.

Print

Pumpkin Sage Pasta

This hearty and creamy pumpkin sage pasta is packed with the savory flavors of Fall and is dairy-free and gluten-free. Perfect for curling up on a cozy couch on a cold evening. Use your favorite pasta and top with fried sage leaves, some cremini mushrooms, or goat cheese.

Course Main Course

Cuisine American

Keyword pasta, Pumpkin, Sage

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 4

Author Allison Crawford at The Hungry Carrot

Ingredients

• 1 16 oz box of campanelle pasta (or your favorite)
• 1 tbsp dairy-free butter
• 1/2 yellow onion- chopped
• 1/2 tbsp minced garlic
• 5 finely chopped sage leaves plus some extra for garnish
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 cup raw pumpkin puree
• 1 cup vegan heavy cream or full-fat coconut milk
• salt and pepper to taste, plus extra salt for pasta water
• 1/2 cup pasta water for thinning if needed

Instructions

• Heat a large pot of salted water over high heat until boiling. Add your box of pasta and reduce the heat to medium-high. Boil for 9-11 minutes or according to pasta package directions.
• Meanwhile, heat a high-sided skillet over medium heat. Add the butter and minced onion and saute for 5-7 minutes until translucent. Add the garlic and saute for one additional minute.
• Add in the sage leaves and heat until fragrant. Add the onion powder, garlic powder, pumpkin puree, and dairy-free heavy cream. Mix to combine well. Heat for a few minutes to thicken and meld flavors.
• Add salt and pepper to taste. Use pasta water to thin if needed to the desired consistency. Taste and adjust seasoning to your preference.
• Drain the pasta and add it to the pumpkin sage sauce. Toss to combine. Serve warm and garnish with extra sage leaves. Top with vegan cheese, goat cheese crumbles, or shredded parmesan if desired.

The post Pumpkin Sage Pasta appeared first on The Hungry Carrot.

What are Plantains?

Plantains, often referred to as “cooking bananas,” are tropical fruits that look similar to bananas but are starchier and less sweet when raw. Unlike the bananas you might snack on, plantains are typically eaten cooked and are prepared in various ways, including frying, boiling, and baking. As they ripen, their flavor transforms from a starchy, mild taste to a sweeter, more complex profile. This makes them versatile, as they can be enjoyed at different stages of ripeness.

Choosing ripe plantains at the grocery store differs slightly from picking bananas. You will want to look for a primarily black plantain with some yellow left in it that is still a little firm to the touch. Unripe plantains are still green, and mid-ripe plantains will be mostly yellow, with some black spots starting to form. Naturally gluten-free, this recipe is also dairy-free and entirely plant-based.

How to Make Fried Plantains

These couldn’t be easier to prepare and only require a little oil and some ripe plantains. The only equipment you need is a sharp knife to slice them and a skillet to fry them up:

Ingredients:

• Two ripe plantains (the ones with yellow skin and black spots work best for a sweet taste)
• Coconut oil for frying (or oil of your choice)
• Salt to taste (optional)

Instructions:

1. Peel and slice the plantains: Plantain skin is thicker than a banana. Use a knife to slice the skin lengthwise and peel it off. Slice the plantains diagonally into 1/2-inch thick pieces.
2. Heat the oil: Lightly oil a skillet and heat over medium-high. You don’t need a lot of oil, just enough to keep the plantains from sticking as they fry.
3. Fry the plantains: Add the plantain slices in batches, carefully not to overcrowd the pan. Fry each side for about 2-3 minutes or until they turn a golden brown and slightly crispy.
4. Drain and serve: Transfer the fried plantains to a plate lined with paper towels to absorb any excess oil. You can sprinkle them with a pinch of salt to enhance the flavor if desired.

What Do Fried Plantains Pair Well With?

Fried plantains are a staple ingredient in tropical cuisines. They are naturally sweetened when cooked and pair well with salty flavors or spices. Here are some of my favorite go-to’s:

• Rice and beans: In many Caribbean and Latin American countries, fried plantains are served alongside rice and beans for a hearty, satisfying meal.
• Grilled meats: The natural sweetness of fried plantains contrasts wonderfully with the smoky, savory flavors of grilled chicken, pork, or beef.
• Seafood: In coastal regions, fried plantains often accompany dishes like fried fish, shrimp, or ceviche, adding richness to balance the fresh, light flavors of seafood.
• Eggs: For a hearty breakfast or brunch, pair fried plantains with scrambled or fried eggs, a combo that’s common in many African and Caribbean breakfasts.
• Sour cream or cheese: Some variations involve dipping fried plantains in sour cream or pairing them with crumbled cheese for a deliciously indulgent experience.

A Brief History of Plantains

Plantains have been cultivated for thousands of years. They are deeply rooted in tropical locations like parts of Africa, the Caribbean, and Central America. Originally from Southeast Asia, plantains spread to Africa via trade routes, where they became a dietary staple. From there, plantains were introduced to the Caribbean and Latin America.

Today, plantains are central to many traditional dishes across cultures. In West Africa, they are served with stews or fried into “kelewele” (spiced fried plantains). In the Caribbean, dishes like “maduros” (sweet fried plantains) and “tostones” (twice-fried green plantains) are iconic sides that reflect the region’s diverse culinary influences.

How to Store Fried Plantains

If you do end up with some leftovers, here’s how to properly store them:

1. Refrigeration: Place the fried plantains in an airtight container and store them in the fridge. They’ll last for 2-3 days. To reheat, you can either fry them again briefly in a pan or microwave them, though frying will restore some of their crispiness.
2. Freezing: You can freeze fried plantains for more extended storage. Lay them out in a single layer on a baking sheet and freeze until solid. Then, transfer them to a freezer bag. To reheat, bake them in an oven at 375°F (190°C) until warmed through and slightly crispy.

Try these other recipes:

Smoky Black Bean Soup

Oyster Mushroom Duck Bao Buns

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.

Print

Fried Plantains

Fried plantains are a tropical delicacy, easy to make, and versatile. They can be served as a side, snack, or dessert, pairing well with rice, grilled meats, seafood, and more. With a caramelized sweetness, these golden bites are deeply rooted in African, Caribbean, and Latin American culinary traditions.

Course Appetizer, Side Dish, Snack, Topping

Cuisine African, Cuban, Jamaican, Latin American

Keyword fried plantains, plantains

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 2

Author Allison Crawford at The Hungry Carrot

Ingredients

• 2 ripe plantains
• 1 tbsp coconut oil, or preferred oil
• 1 pinch salt to taste

Instructions

• Peel and slice the plantains: Plantain skin is thicker than a banana. Use a knife to slice the skin lengthwise and peel it off. Slice the plantains diagonally into 1/2-inch thick pieces.
• Heat the oil: Lightly oil a skillet and heat over medium-high. You don't need a lot of oil, just enough to keep the plantains from sticking as they fry.
• Fry the plantains: Add the plantain slices in batches, carefully not to overcrowd the pan. Fry each side for about 2-3 minutes or until they turn a golden brown and slightly crispy.
• Drain and serve: Transfer the fried plantains to a plate lined with paper towels to absorb any excess oil. You can sprinkle them with a pinch of salt to enhance the flavor if desired.

The post Fried Plantains appeared first on The Hungry Carrot.

This oyster mushroom alfredo is super easy to make and packed with healthy veggies and proteins. Creamy, protein-rich, nutrient-dense, and absolutely delicious! This pasta is super simple and packed with fresh oyster mushrooms, tender spinach, crunchy broccoli, meaty cannellini beans, and red pepper flakes all dressed in a creamy rich Alfredo sauce. Perfect for meal prep, a cozy dinner, or when you need a healthy pick-me-up that tastes like comfort food.

It seems I am on a mission to keep cranking through all these oyster mushrooms I can’t stop growing. They are so fun to watch grow and delicious to incorporate into recipes. Hence the inspiration for tonight’s pasta that included pretty much everything I had in the fridge and pantry for a one-pot meal.

When I just want a comforting and filling meal, I usually tend to reach for a pasta box. Beans are also one of my absolute favorite things. They are rich in fiber and are filling and delicious. Combine pasta, beans, mushrooms, and some broccoli and spinach for something green, and viola, dump some Alfredo sauce on and dinner is ready in 20 minutes. I used prepared alfredo sauce here because it’s easy and cheap and I didn’t feel like trying to make my own. Jazz it up with the only spices you really need: onion powder, garlic, salt, pepper, and red pepper flakes, and you’re done!

Ingredients

• 1 package of bowtie pasta, or your favorite noodle
• 1 cup oyster mushrooms-shredded
• 1 can cannellini beans, drained and rinsed
• 1 cup broccoli florets
• 2 cups chopped fresh spinach
• 1 tbsp red pepper flakes
• 1 jar vegan alfredo sauce
• 1/2 tbsp onion powder
• 1/2 tbsp garlic powder
• 1/2 tbsp salt
• 1 tsp pepper
• 1 tbsp oil or water for oil-free

Instructions

• Boil a large pot of salted water over medium-high heat and add your pasta. Cook according to package instructions until al dente, or about 7 minutes. Drain and set aside.
• In a skillet over medium heat, add olive oil, shredded mushrooms, and broccoli. Saute for 3-4 minutes until tender.
• Toss in cannellini beans and spinach. Saute until spinach is wilted.
• Add in alfredo sauce and spices. Adjust to taste.
• Toss in pasta and serve warm with crusty bread.
• Store leftovers in an airtight container in the fridge for 3-5 days. Reheat in the microwave or on the stovetop.

Nutritional Benefits

Broccoli

Broccoli is an excellent source of vitamins C and K, folate, and fiber. Additionally, broccoli has powerful antioxidants that have been linked to reduced inflammation and cancer risk.

Oyster Mushrooms

Oyster mushrooms are rich in protein, fiber, and essential nutrients such as niacin, riboflavin, and pantothenic acid. These mushrooms also contain immune-boosting properties and antioxidants.

Spinach

Spinach is loaded with vitamins A, C, and K, as well as iron, calcium, and magnesium. It is known for its role in promoting bone health, improving blood glucose control, and providing antioxidants that protect against oxidative stress.

Cannellini Beans

Cannellini beans, also known as white kidney beans, are packed with protein, fiber, and micronutrients like iron, magnesium, and folate. They contribute to heart health, support digestive health, and provide a steady source of energy.

So let’s get cooking! Let us know what you think of this recipe and check out some others you might like as well…

Try these other related recipes:

Ravioli with Arugula and Asparagus

Lentil Shepherd’s Pie

Roasted Red Pepper and Tomato Pasta

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

Print

Oyster Mushroom Alfredo

Creamy, protein-rich, nutrient-dense, and absolutely delicious! This pasta is super simple and packed with fresh oyster mushrooms, tender spinach, crunchy broccoli, meaty cannellini beans, and red pepper flakes all dressed in a creamy rich alfredo sauce. Perfect for meal prep, a cozy dinner, or when you need a healthy pick-me-up that tastes like comfort food.

Course Dinner, Main Course

Cuisine American

Keyword alfredo, oyster mushroom, pasta

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 6

Author Allison Crawford at The Hungry Carrot

Ingredients

• 1 package bowtie pasta, or your favorite
• 1 cup oyster mushrooms-shredded
• 1 can cannellini beans, drained and rinsed
• 1 cup broccoli florets
• 2 cup chopped fresh spinach
• 1 tbsp red pepper flakes
• 1 jar vegan alfredo sauce
• 1/2 tbsp onion powder
• 1/2 tbsp garlic powder
• 1/2 tbsp salt
• 1 tsp pepper
• 1 tbsp oil or water for oil-free

Instructions

• Boil a large pot of salted water over medium-high heat and add your pasta. Cook according to package instructions until al dente, or about 7 minutes. Drain and set aside.
• In a skillet over medium heat, add olive oil, shredded mushrooms, and broccoli. Saute for 3-4 minutes until tender.
• Toss in cannellini beans and spinach. Saute until spinach is wilted.
• Add in alfredo sauce and spices. Adjust to taste.
• Toss in pasta and serve warm with crusty bread.
• Store leftovers in an airtight container in the fridge for 3-5 days. Reheat in the microwave or on the stovetop.

The post Oyster Mushroom Alfredo 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.

Print

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.

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.

Print

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.

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.

This lentil version of Shepherd’s Pie is so savory and filling, it’s perfect for a cozy comforting meal on a cold evening. Full of hearty lentils, lots of veggies, rich broth, and baked under a blanket of creamy potatoes, you won’t miss the meat in this delicious plant based meal.

Shepherd’s pie traditionally consists of minced lamb or beef cooked with vegetables and topped with a layer of mashed potatoes. However, in this version we ditched the meat for a heart healthy and lower cholesterol version made with protein-rich lentils swimming in a rich and complex broth.

History of Shepherd’s Pie

The origins of shepherd’s pie date back to the late 18th century in the United Kingdom and Ireland as a way to utilize leftover meat. The term “shepherd’s pie” is typically used when the dish is made with lamb, while “cottage pie” refers to versions made with beef. However, in many parts of the world, the terms are used interchangeably.

For those looking for a classic and comforting homestyle meal, we adapted the shepherd’s pie to suit a plant based lifestyle and it’s a welcome treat. For all of our friends looking to adopt more plant foods in their diet, or just enjoy more meatless Mondays, this one is a winner and a great recipe to keep in your whole food arsenal.

A quick note on our spotlight ingredient, the lentil. Lentils are a powerhouse of plant-based protein and fiber, which are essential for maintaining muscle mass and promoting healthy digestion. They also provide a significant amount of iron, which is crucial for preventing anemia, especially in those following a vegan diet. I think lentils deserve more love in the culinary world and we are here to lend a hand!

Our other veggies here shouldn’t be counted out. Carrots and peas, for example, are rich in vitamin A, which supports vision and immune function. And my personal favorite, the potato, is a great source of vitamin C and potassium.

Ingredients

Lentils, vegetables, and potatoes shine in this dish, but there are lots of great variations you can use to alter flavors and textures. Plus, you can use ready-made ingredients to turn this into less of a labor of love and more of a quick dinner with reduced prep time.

1. Lentils: Lentils are the star ingredient, providing a rich source of protein, fiber, and essential nutrients such as iron and folate. Their hearty texture mimics ground beef, making them an ideal substitute in this dish. Both green and brown lentils are awesome but you could technically use red lentils as well.
2. Vegetables: I had a lot of mushrooms to get rid of so I used them to up the meaty texture. I also included celery, carrot, onion, and peas for a classic vibe. If you’re feeling like the veggie prep is not your style, opt for any combo of frozen veggies to make your life so much easier and reduce cooking and prep time.
3. Mashed Potatoes: I like to use golden potatoes in my mashed potato recipes, but use whatever you like! Each has a different flavor and texture. Russet, red potatoes, and honestly even sweet potatoes would be good.
4. Seasonings and Broth: I like adding the traditional tomato paste and broth and kicking it up a notch with soy sauce, Worcestershire, lots of herbs, and red wine to give the filling a truly rich and complex taste. Seasoning is our friend when we aren’t using meat to impart flavors.

Instructions

1. Preheat oven to 375 degrees and prepare a deep pie dish.
2. In a large stock pot saute the mushrooms, carrot, celery, and onion in the olive oil for 5-7 minutes. If using frozen veggies, substitute about 1 1/2 cups mixed frozen veggies. Add the garlic and cook for one more minute.
3. Add the tomato paste and cook for a minute or two until it darkens in color. Deglaze the pan with the red wine for 3-4 minutes until the alcohol dissipates.
4. Add the broth, lentils, soy sauce, Worcestershire, Italian seasoning, thyme, rosemary, salt and pepper, and stir to combine. Simmer for 20 minutes until the lentils are soft. Stir in the frozen peas.

5. Meanwhile, bring the potatoes to a boil in salted water. Boil for about ten minutes until soft. Drain and return to the pot. Add the milk, salt, butter, nutritional yeast, and pepper to taste. Mash with a potato masher.

6. Place the lentil mixture in the pie dish and top with mashed potatoes. Bake for 20-25 minutes until the potatoes brown and the filling is bubbly.
7. Let sit for 10 minutes to allow the gravy to thicken slightly. Serve warm with parsley or thyme for garnish. Store leftovers in the fridge for 3-4 days.

Dietary Variations

Need to modify this to fit a specific dietary need or concern? Lentil shepherd’s pie is super easy to customize, but here are some options for those needing to make it allergen or diet-friendly:

1. Gluten-Free Option: Make sure to use tamari instead of soy sauce and double check any ingredients you purchase, particularly the broth.
2. Nut-Free Variation: This recipe is nut-free although double check the milk and butter substitutes you use as many of these contain nuts.
3. Soy-Free Adaptation: swap out the soy sauce for liquid coconut aminos and use oat milk or almond milk instead of soy milk in the potatoes.
4. Low-FODMAP Version: For those following a low-FODMAP diet due to digestive issues, certain ingredients like onions, garlic, and specific types of lentils can be problematic. Use green lentils in moderation and remove the onions and garlic.

Storage

• Store any leftovers in the fridge for 3-5 days. Reheat gently in the microwave or in the oven.
• Want an oven-ready meal? You can freeze this before you bake it or after it’s fully cooked!
• If already fully cooked, let the pie cool completely. Wrap in plastic wrap and then a layer of aluminum foil. Thaw for 24 hours in the fridge before reheating.
• If you are freezing before baking, cover in plastic wrap and then aluminum foil. When ready, thaw in the fridge for 24 hours and bake at 375 for 20-30 minutes.

Happy Cooking!

Try these related recipes:

Vegan Pot Pie

Creamy Kale and Potato Soup

Vegan Bread Bowls

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

Print

Lentil Shepherd’s Pie

A delicious dish of hearty lentils, rich vegetables, a savory broth, and creamy mashed potatoes on top. A comforting and filling plant based meal everyone will love. Use frozen veggies and instant potatoes for an even quicker version!

Course Main Course

Cuisine Irish

Keyword lentils, potatoes, shepherds pie

Prep Time 10 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour

Servings 6

Author Allison Crawford at The Hungry Carrot

Ingredients

Lentil Filling

• 1 tbsp olive oil (omit if oil free and use a little water)
• 1/2 onion-diced
• 2 carrots-peeled and chopped
• 1 rib celery-chopped
• 1 cup mushrooms-sliced
• 1 tbsp garlic-minced
• 3 tbsp tomato paste
• 1/2 cup dry red wine
• 4 cups veggie broth
• 1 cup lentils
• 2 tsp Worcestershire
• 1 tbsp soy sauce or Tamari
• 1 tsp thyme
• 1 tsp rosemary
• 1/2 tbsp Italian seasoning
• salt and pepper to taste
• 1/2 cup frozen peas
• parsley or thyme for garnish

Mashed Potatoes

• 3 medium potatoes-peeled and quartered
• 2 tsp salt
• 1/2 cup soy milk
• 4 tbsp vegan butter
• 1 tbsp nutritional yeast
• pepper to taste

Instructions

• Preheat oven to 375 degrees and prepare a deep pie dish.
• In a large stock pot saute the mushrooms, carrot, celery, and onion in the olive oil for 5-7 minutes. If using frozen veggies, substitute about 1 1/2 cups mixed frozen veggies. Add the garlic and cook for one more minute.
• Add the tomato paste and cook for a minute or two until it darkens in color. Deglaze the pan with the red wine for 3-4 minutes until the alcohol dissipates.
• Add the broth, lentils, soy sauce, Worcestershire, Italian seasoning, thyme, rosemary, salt and pepper, and stir to combine. Simmer for 20 minutes until the lentils are soft. Stir in the frozen peas.
• Meanwhile, bring the potatoes to a boil in salted water. Boil for about ten minutes until soft. Drain and return to the pot. Add the milk, salt, butter, nutritional yeast, and pepper to taste. Mash with a potato masher.
• Place the lentil mixture in the pie dish and top with mashed potatoes. Bake for 20-25 minutes until the potatoes brown and the filling is bubbly.
• Let sit for 10 minutes to allow the gravy to thicken slightly. Serve warm with parsley or thyme for garnish. Store leftovers in the fridge for 3-4 days.

The post Lentil Shepherd’s Pie appeared first on The Hungry Carrot.

I was craving a very specific combination of cheesy ravioli but Summer style with a light lemony sauce and lots of greens. This dish was perfect. The arugula makes it feel like you’re eating a salad instead of a dish of pasta and the asparagus adds such a wonderful texture and rich flavor. The nutty crunch of pecans and parmesan are the perfect additions to balance the flavors.

Delicious Variations

The beauty of vegan ravioli lies in its versatility. You don’t need to be a vegan or vegetarian to enjoy this ravioli. Make it your own by swapping out ingredients or adding your favorites.

1. Seasonal Vegetables: While asparagus is a popular choice, other seasonal vegetables can be used. Spinach, kale, artichokes, and mushrooms are excellent alternatives or additions. Each vegetable brings its unique flavor profile, enriching the dish in different ways.
2. Alternative Fillings: Beyond the standard cheese filling, variations include pumpkin, mushroom, or butternut squash puree for a sweeter note, or roasted red peppers for a smoky flavor.
3. Herbs: Fresh herbs can also be added to the lemon sauce or used as a topping like basil, chives, thyme, or even dill.
4. Nutritional Add-Ins: To boost the nutritional value, ingredients such as ground flaxseeds, chia seeds, or hemp seeds can be mixed in. These additions increase the protein and omega-3 content, making the dish even healthier.

Instructions

1. Prepare your ingredients. Wash your produce, chop the onion, and trim the asparagus.
2. Boil your pasta according to the package directions.

3. Saute your onion and asparagus. Then add in your garlic.
4. Make the buttery lemon sauce by melting the butter, adding the lemon juice, and throwing in the pecans.

5. Serve on a bed of arugula and top with lemon zest and vegan parmesan.

Customizations

Have an allergy or dietary preference? Here are some options to make this fit your needs.

1. Gluten Free: Substitute gluten-free ravioli, noodles, or other grains.
2. Nut allergy: Just remove the pecans. Add in other veggies or other toppings for a crunch factor.
3. Soy: Make sure to check the labels of the ravioli to ensure the pasta is soy-free. Swap for noodles if needed.
4. High Protein: Feel free to add in tofu, tempeh, or more nuts if you need a protein boost.

Storage

• Store leftovers in the fridge in an airtight container for up to 3 days. Store the arugula separately or it will wilt.
• Reheat gently in the microwave or on the stove with a bit of butter or broth/water to prevent drying out.
• I don’t recommend freezing this. You can freeze the ravioli separately, but once prepared with the sauce and the veggies, the texture would change quite a bit.

Try these other recipes:

Roasted Red Pepper Pasta

Thai Udon Peanut Noodles

Vegan Alfredo with Peas

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

Print

Ravioli with Asparagus and Arugula

A deliciously light ravioli pasta dressed in a buttery lemon sauce, crunchy asparagus, and sweetened pecans served on a bed of fresh peppery arugula. In less than 15 minutes, you have a deliciously filling meal perfect for Spring or Summer.

Course Main Course

Cuisine American, Italian

Keyword arugula, asparagus, ravioli

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4

Author Allison Crawford at The Hungry Carrot

Ingredients

• 1 16 oz package dairy-free ravioli
• 1 bunch asparagus-tough ends trimmed
• 1 tbsp olive oil
• 1/4 onion-diced
• 4 tbsp vegan butter
• 1 tbsp minced garlic
• 2 tbsp lemon juice plus zest
• salt and pepper to taste
• 4 cups arugula
• 1/4 cup roasted pecans-chopped
• vegan parmesan for topping (optional)

Instructions

• Start a large pot of salted water to boil. Once boiling, add the ravioli and cook according to package directions. Drain and set aside.
• Add the olive oil to a skillet and cook the onion and asparagus for 5-7 minutes until softened. Add the garlic and cook for one more inute.
• Add in the butter and heat until melted. Toss in the chopped pecans and roast for 1-2 minutes. Add the lemon juice, salt, and pepper. Cook for another two minutes.
• Toss the ravioli in the butter sauce with the asparagus.
• Prepare a plate with one cup of fresh arugula, top with a serving of ravioli and asparagus, and finish with some lemon zest and a sprinkling of vegan parmesan cheese.
• Serve warm. Store leftovers in the fridge for 2-3 days.

The post Ravioli with Arugula and Asparagus appeared first on The Hungry Carrot.