What you’ll love about this lentil soup recipe: 

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• Smoky + savory: Harissa brings the heat, roasted red peppers round it out.
• Pantry-forward: Brown lentils, jarred peppers, broth — there’s a good chance you already have it all.
• Meal-prep approved: Makes a generous batch that gets better with time and keeps great in the freezer!

Vegetarian Lentil Soup with Harissa and Roasted Red Peppers

Welcome to Soups That Eat Like a Meal — my unapologetically cozy corner of the internet for everyone who agrees that soup is a love language. These are soups with substance. You can serve them with crusty bread or a side sald if you want, but they’re meant to be hearty enough that you don’t have to. If you like your dinner to be comforting and luxurious, but with a minimal amount of effort, you’re in the right place.

This smoky lentil soup is the kind of weeknight recipe that make you feel like you pulled it all together. It’s cosy and satisfying, and won’t leave you with a huge pile of dishes to wash.

It leans on a few strategic shortcuts — pre-chopped mirepoix, jarred roasted peppers, and refrigerated or canned lentils — so you can get straight to the part where your kitchen smells amazing.

The harissa does a lot of heavy lifting in the flavor department, while the lemon at the end cuts through the richness with just enough brightness to balance things out and keep it from feeling muddy.

Even better, it freezes well so it’s great for meal prep, and it’s easy to dress up with fun garnishes like cilantro, a drizzle of olive oil, or , my favorite, a lemony yogurt that makes the soup extra creamy and bright.

As soon as I took my first taste, I knew I was going to want a second bowl!

lentil soup Ingredients

To make a simple yet satisfying lentil soup, you’ll need:

Pre-chopped mirepoix. This blend of onion, carrot, and celery is the base of so many delicious meals. Look for it in the produce section at Trader Joe’s or your favorite supermarket. If you can’t find it pre-chopped, you can dice 1 small onion, 2 carrots, and 2 ribs of celery. It’s the same, but less convenient.

Harissa. Harissa is a North African chili paste or spice blend that’s bold, smoky, and a little spicy, with a rich depth of flavor. It’s traditionally made with dried red chilies, garlic, olive oil, spices like cumin and coriander and adds so much flavor to recipes like this soup. It typically comes is a tube or small jar and can be purchased in specialty grocery stores, the ethnic foods aisle of some large grocery stores or on Amazon.

• If you can’t find harissa, you can approximate it’s flavor in this recipe by combining 1 Tablespoon each tomato paste and olive oil with 1 teaspoon smoked paprika, 1/2 teaspoon ground cumin, and a pinch of cayenne or crushed red pepper.

Roasted red peppers. These add a sweet, smoky flavor to the soup.

Cooked brown lentils. Using pre-cooked lentils saves a ton of time. You can find cooked lentils in the refrigerated produce section or use canned lentils.

Vegetable broth + Water. I use one carton of broth and add an extra cup of water to give the soup enough volume.

Lemon. Lentils have an earthy flavor and can taste heavy. A little lemon juice at the end adds acidity and perks the soup up.

Plain Greek Yogurt. Adds more acidity and a bright, creamy finish to the soup.

How To Make smokey lentil soup

Start by cooking the vegetables in a little olive oil until they begin to soften.

Add the garlic, tomato paste, and harissa and give it a good stir. Cooking the them for a minute before adding liquid helps deepen their flavor and makes a huge difference in the recipe’s final flavor.

Next, add the roasted red peppers, lentils, broth, and water and simmer it for about 20 minutes to let the flavors meld.

Finally, use an immersion blender (or transfer to a blender) to puree the soup about halfway. This way, you get a creamy texture while still keeping some texture for interest.

To give the soup and extra-special finish, mix together 1 cup of plain Greek yogurt with the zest and juice from 1 lemon, a teaspoon of olive oil, and a generous pinch of flaky salt. Drizzle the yogurt over each individual bowl of soup, or stir it right into the pot.

Frequently asked questions

More recipes you’ll love:

• Creamy Chicken and Gnocchi Soup
• 30-Minute Tortellini Vegetable Soup
• Spicy Broccoli and 3 Cheese Soup
• Instant Pot Chicken Tortilla Soup
• Miso Potato Soup with Crispy Chickpeas

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Smoky Lentil Soup with Harissa and Yogurt

Smoky Lentil Soup with Harissa and YogurtThis lentil & roasted red pepper soup uses pantry staples (hello, jarred peppers + harissa!) and comes together in 35 minutes. Top it with lemon yogurt and pretend you planned it all day.

Course Healthy Weeknight Dinner Recipes

Cuisine American

Keyword lentil soup, spicy lentil soup, vegetarian soup recipe

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4 servings

Calories 361kcal

Author Lauren Keating

Ingredients

• 2 Tablespoons olive oil
• 2 cups chopped mirepoix (onion, carrot, celery mix)
• 2 cloves garlic minced
• 1 Tablespoon tomato paste
• 2 Tablespoons harissa
• 12 ounces roasted red peppers drained and chopped
• 3 cups cooked brown lentils rinsed
• 4 cups low sodium vegetable broth
• 1 cup water
• ½ lemon juiced
• Salt and pepper to taste
• Fresh cilantro for garnish

For the Lemon Yogurt

• 1 cup plain Greek yogurt
• 1 teaspoon olive oil
• 1 lemon zest and juice
• 1 pinch kosher salt

Instructions

• Heat 2 Tablespoons olive oil in a large pot over medium heat.
• Add 2 cups chopped mirepoix and cook 4–5 minutes, until slightly softened.
• Add 2 cloves garlic , 1 Tablespoon tomato paste, and 2 Tablespoons harissa. Cook 1 minute, stirring constantly, to bloom the spices.
• Stir in 12 ounces roasted red peppers,3 cups cooked brown lentils , 4 cups low sodium vegetable broth, and 1 cup water. Bring to a boil, then reduce heat to medium-low and simmer uncovered for 10 minutes.
• Blend about half the soup with an immersion blender for a creamy texture (or leave it chunky if you prefer).
• Stir in ½ lemon (juice) and season with salt and pepper.

To make the lemon yogurt:

• In a small bowl, combine 1 cup plain Greek yogurt, 1 teaspoon olive oil, zest and juice from 1 lemon, and 1 pinch kosher salt. Stir until well blended.

To serve:

• Divide the soup between four bowls and top with fresh cilantro and a drizzle of lemon yogurt.

Nutrition

Serving: 1serving | Calories: 361kcal | Carbohydrates: 52g | Protein: 21g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 0.003g | Cholesterol: 3mg | Sodium: 1390mg | Potassium: 873mg | Fiber: 18g | Sugar: 12g | Vitamin A: 610IU | Vitamin C: 71mg | Calcium: 139mg | Iron: 6mg

This recipe for Smoky Lentil Soup with Harissa originally appeared on my other site, The Busy Foodie.

What you’ll love about this recipe:

• Steakhouse vibes, snack-size effort. Blistered air fryer edamame feels fancy, but it’s fast and freezer-to-table in 15 minutes flat.
• Naturally protein-packed and gluten-free. Edamame is rich in plant protein and fiber, making it a satisfying snack.
• Customizable spice levels. Dial the heat up or down depending on your mood.

The 15-Minute Snack You Didn’t Know You Needed

There are nights when I want to be that person who preps a gorgeous mezze board… and then there are nights when I just want something easy to much on while my I watch reality tv and let my brain decompress. This air fryer edamame is the perfect mindless snack for those casual nights.

I first had a version of this edamame at a steakhouse in Barcelona, an it was such a surprisingly simple yet indulgent starter. Theirs was so simple, just tamari-marinaded edamame that was blistered and sprinkled with crunch sea salt. I immediately knew it was something I wanted to recreate at home.

I didn’t want to go overboard with salt, so I decided to cut back on the tamari and add more flavor by using sesame oil.

But when I went to make it, I realized I was out of regular sesame oil. What I did have was hot sesame oil… and friends, it was a happy accident. The heat plays so well with the natural sweetness of edamame, and the flaky salt gives it that bar snack finish.

It’s the kind of snack where you keep finding yourself going back for “just one more” and then suddenly realizing there’s none left.

Ingredients You’ll Need

Frozen edamame in pods. I love the tactile experience of breaking into the pods to get the beans inside. It naturally slows down your snacking and make it more interactive.

Low sodium tamari. Just enough umami to complement the natural flavor of the edamame without overwhelming it. You can swap in reduced sodium soy sauce, but note that it is not gluten-free.

Hot sesame oil. This is the key twist. It adds heat and that toasty sesame depth. Adjust based on your spice tolerance, or use toasted sesame oil for a mild option.

Vegetable oil. Helps everything crisp up evenly in the air fryer. You could sub in any neutral oil like avocado or grapeseed.

Flaky sea salt. I’m obsessed with grey sea salt. It clings to the pods and adds a little extra crunch.

How to make air fryer edamame

Preheat your air fryer to 400°F.

Mix the frozen edamame with the soy sauce, hot sesame oil, and vegetable oil.

Air Fry for 10 minutes, shaking halfway through.

Sprinkle generously with flaky sea salt.

Serve immediately, preferably with something cold and bubbly (prosecco or club soda, whatever your prefer!)

Pro tips

• Don’t thaw first – Toss the edamame into the air fryer straight from the freezer. Thawing can make them soggy and mess with the crisp factor.
• Shake it like you mean it – Halfway through cooking, give the air fryer basket a good shake to ensure even crisping and prevent sticking.
• Serve right away – These are best enjoyed hot from the fryer, when the edges are crispy and the pods are steaming.



Commonly asked questions

More air fryer snack and side dish recipes

• Air Fryer Sourdough Croutons
• Air Fryer Tofu Katsu
• Air Fryer Baked Potatoes
• Air Fryer Garlic Broccoli
• Crispy Air Fryer Brussels Sprouts

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Spicy Air Fryer Edamame

A quick, spicy take on edamame—crispy, salty, and ready in 10 minutes using just five ingredients.

Course Snack

Cuisine Asian

Keyword air fryer edamame

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4 servings

Calories 50kcal

Author Lauren Keating

Ingredients

• 1 cups frozen edamame in pods
• ½ teaspoon low sodium tamari
• ¼ teaspoon vegetable oil or other neutral oil
• ¼ teaspoon hot sesame oil
• sea salt

Instructions

• Preheat your air fryer to 400°F.
• In a bowl, the toss frozen edamame with the tamari, hot sesame oil, and vegetable oil to coat.
• Add to the air fryer basket and cook for 10 minutes, shaking halfway through.
• Remove and sprinkle with flaky sea salt. Serve immediately.

Nutrition

Serving: 1serving | Calories: 50kcal | Carbohydrates: 5g | Protein: 4g | Fat: 2g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.2g | Trans Fat: 0.003g | Sodium: 42mg | Potassium: 169mg | Fiber: 2g | Sugar: 1g | Calcium: 31mg | Iron: 1mg

What you’ll love about this recipe:

• Protein Boost. Traditional mayo is swapped out for a delicious dressing made with protein-packed Greek yogurt and hummus.
• Perfect for Sharing. So many people have told me this is the best potato salad they’ve ever had. Even mayo lovers ask me for the recipe (before they even know that it’s mayo-free!)
• Quick and Easy. This potato salad is delicious warm or cold, so you can eat it right away or prep it in advance.

Say Hello to You New Favorite Potato Salad with Greek Yogurt

There’s a first time for everything:

• Eating rhubarb. 
• Making steamed buns.
• Eating cool, creamy potato salad.

Yeah, you read that right. I only recently had my first bite of creamy potato salad.

My aversion to mayonnaise (sorry, I know some of you think it’s good, but I find it repulsive!) had always prevented me from enjoying this delicious salad. Until now.

I was flipping through a recent issue of Food+Wine when I saw this idea. It looked like a normal homemade potato salad, but it used hummus and yogurt.

And, most notably, no mayo.

This potato salad recipe immediately got added to my “to try” list.

So one night we decided to grill up some burgers, and I knew that it was the perfect time to try this Greek yogurt potato salad.

I mixed it up, but I have to confess it looked so much like the potato salad dressing that I’ve been avoiding all these years that I was a little hesitant to take a bite. (Which was ridiculous since I made the stuff and I knew that there was absolutely no mayonnaise in it.)

So I took a small nibble.

And it. was. awesome.

It turns out that the combination of yogurt and hummus makes the perfect mayo substitute!

I mean, we were lucky that there was any left by the time the burgers were done – I couldn’t keep out of it!

For those of you who hate mayo, or who just love potato salads, this is a great substitute. Those of you that do eat mayo will enjoy it too – Shawn said that it actually tastes very similar. It’s cool, creamy, and slightly tangy. The hummus flavor isn’t nearly as pronounced as you might imagine it would be, and it has a whole lot less fat (about 3 grams of fat in mine, compared to over 20 grams in traditional versions.)

This has become one of those recipes that I make over and over again, and it’s something of a signature dish for me at summer cookouts. If you’re looking for a lighter alternative to potato salads that’s made with real food ingredients, go ahead and give it a try — I bet you’ll become a huge fan, too!

So how do you cook a rump roast? That’s what I’m here for! I’ve got all your answers—including what do to with those leftovers.

Ingredients You’ll Need

Yukon Gold Potatoes. The waxy texture of Yukon golds holds up nicely in salad without being grainy or mealy. Plus they have thin skin, which means you don’t need to peel them!

Fat Free Greek Yogurt. Using fat free yogurt is actually important here since it’s a little thinner than whole milk yogurt. If you don’t use fat free and find your dressing it too thick, think it out with a tablespoon or two of the water you boiled the potatoes in. My favorite yogurt to use is Chobani.

Hummus. Hummus ads so much flavor to the salad, which is great because it means less seasonings for you to add. I usually use plain hummus (Sabra is my go-to brand) but you can definitely mix it up with a flavor like roasted red pepper or even a spicy version.

White onion. Adds a little sharpness and crunch.

Celery. For even more flavor and crunch.

Gherkins. Whatever you do, do NOT skip these sweet little pickles. This potato salad just isn’t the same without the sweet and tangy flavor that they add. If you absolutely have to use a substitute, swap in pickle relish.

Fresh dill.

How to make potato salad without mayonnaise

Boil the potatoes in heavily salted water until they’re fork-tender.

Mix the yogurt and hummus together.

Stir in the onions, celery, pickles, and dill. Add salt to taste.

Combine the dressing and the cooked potatoes.

Serve immediately or refrigerate for later.

Pro tips for the best potato salad

• Cube your potatoes to speed up the cooking process. They will break down a little as you stir them into the dressing, so don’t worry too much about making them look perfect, but try to make the pieces generally the same size for even cooking.
• Salt the water to season the potatoes from the inside out.
• Add the dressing while the potatoes are warm for maximum flavor absorption.

Commonly asked questions

More mayo free potato salad recipes:

• Red Potato Salad with Chimichurri and Spring Vegetables
• Warm Fingerling Potato Salad with Spring Vegetables and Sherry Vinaigrette
• Nicoise-Style Potato Salad
• Dijon Potato Salad with Crispy Ham

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Creamy Potato Salad, Hold the Mayo

A combination of fat free yogurt and hummus make a cool, creamy sauce for this mayo-free potato salad. I used Greek yogurt to prevent the sauce from becoming to watery, but regular yogurt could also be used. Add in whatever your favorite potato salad ingredients are; this recipe is only a guideline. I do like the crunch that the celery and pickles added though – without them the salad would be too mushy.

Course Side Dish

Cuisine American

Keyword greek yogurt potato salad, hummus potato salad, potato salad, potato salad without mayo

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 6

Calories 247kcal

Author Lauren Keating

Ingredients

• 3 pounds Yukon Gold potatoes
• 1 yellow onion chopped
• ¾ cup hummus (10 ounce container)
• ½ cup plain fat-free Greek yogurt
• 3 ribs celery chopped
• 2 Tablespoons chopped gherkins
• ¼ cup fresh dill chopped
• salt

Instructions

• Cut the potatoes into 2-inch cubes. Place in a large stockpot and cover with cold water. Salt generously.
• Bring the potatoes to a a boil, then reduce heat and let simmer until potatoes are tender, about 15 minutes. Drain.
• While the potatoes cook, combine the yogurt and hummus in a large bowl. Stir until completely blended.
• Stir in the onion, celery, pickles, and dill. Season to taste with salt.
• Add the cooked potatoes and stir to combine. Serve immediately or refrigerate until chilled.

Nutrition

Serving: 1serving | Calories: 247kcal | Carbohydrates: 47g | Protein: 9g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.002g | Cholesterol: 1mg | Sodium: 154mg | Potassium: 1142mg | Fiber: 8g | Sugar: 3g | Vitamin A: 256IU | Vitamin C: 48mg | Calcium: 74mg | Iron: 3mg

This post was originally published May 11, 2010. Updated July 13, 2025 with new text and photos.

What you’ll love about this recipe:

• Perfect for Sharing. This dish is perfect for Easter dinner or any Sunday Supper. Pair it with ham, air fryer roast beef, or even wine can chicken (my take on beer can chicken!) for a delicious side dish.
• Sweet and Savory. If you like the balance of sweet and savory flavors, this recipe is definitely for you! Honey enhances the roasted carrots natural sweetness, while a touch of jerk spice and nutty pistachios bring out their savory elements.
• Stunningly Gorgeous. This dish is so gorgeous you won’t believe how easy it is to make! For extra visual appeal, use Dutch carrots or rainbow carrots and don’t forget to snap a photo for Instagram!

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How To Make The Most Delicious Honey Roasted Carrots

Springtime always gets me excited about shaking things up in the kitchen. After months of heavy, comforting meals, I’m ready for something light and fresh, and vegetables start to regain their appeal.

I’ve had this recipe on my to-make list since late last summer. After a morning of outlet shopping in Manchester Vermont, I found myself eating lunch in the garden of The Crooked Ram, an absolutely adorable farm to table restaurant.

We shared an appetizer of roasted carrots with whipped feta and pistachios, and I immediately fell in love. The sweetness of the carrots paired so nicely with the salty cheese and nuts, and there were so many contrasting textures that made it really special even in it’s simplicity.

I immediately knew that I wanted to recreate this dish at home, but I also knew I wanted to change the seasoning around. They seasoned the carrots with curry, which I found a little overpowering. I brought things back a few notched by keeping the fork-tender carrots simple with just honey, salt, and pepper and then adding a little bit of jerk seasoning to the feta mixture to add that crucial savory element.

They’re absolute perfection and you won’t believe how simple they are to make!

Ingredients You’ll Need

Carrots. I used rainbow carrots here because they were on sale and I couldn’t resist how gorgeous they were, but you can definitely use standard orange carrots instead.

Honey. For that perfect kiss of sweetness. If you don’t have any, maple syrup will also work.

Feta cheese. This forms the creamy, tangy base of the dip, so you’ll want to use the best cheese you can find. I LOVE the brine-packed feta from Trader Joes. Nothing else comes compared when it comes to how creamy it is for the price! Any brine-packed feta will be deliciously creamy and salty though. If you can’t find any, any solid block feta will do. You might just need to add a little more milk to get a super smooth blend.

Whole milk. You’ll nee to add milk to the feta to get it to whip, don’t try alternative milks like almond milk here because it honestly won’t come out the same. If you don’t have milk, you can use plain Greek yogurt (fat free is fine) or sour cream.

Jerk seasoning. Nothing fancy here, just a dry jerk seasoning. It can be hard to find at some stores, but it’s easy to make your own.

Pistachios. Roasted and salted. Yum!

Fresh Parsley. Curly or flat leaf, whichever you want.

Kosher Salt and Cracked Black Pepper.

Olive oil.

You’ll also need a baking sheet or roasting pan that’s large enough to fit your carrots in a single layer.

Pro tips

• For an extra creamy texture, blend the feta in a food processor until thoroughly smooth.
• Roast the carrots with a drizzle of honey to enhance their natural sweetness against the salty feta.
• If you find jerk seasoning too spicy, adjust by adding more honey or a little brown sugar. If you want the jerk flavor to be more pronounced, add more 1/4 teaspoon at a time.

Commonly asked questions

More delicious side dish recipes

• Utica Greens
• Charred Brussels Sprouts Salad
• Cauliflower Rice “Risotto” with Peas and Asparagus
• Air Fryer Garlic Broccoli
• Air Fryer Baked Potatoes

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Honey Roasted Carrots with Feta and Pistachio

Course Side Dish

Cuisine American

Keyword maple roasted carrots, rainbow carrots, spiced whipped feta

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4 people

Calories 204kcal

Author Lauren Keating

Ingredients

For the Honey Roasted Carrots

• 1 pound carrots
• 1 tablespoons olive oil
• 1 tablespoon honey
• salt
• pepper
• 2 tablespoons chopped roasted and salted pistachios
• 1 tablespoon chopped parsley

For the Whipped Feta

• 4 ounces feta cheese
• ¼ cup whole milk
• 1 teaspoon honey
• ¼ teaspoon jerk seasoning optional

Instructions

• Heat your oven to 400℉.
• Scrub and peel the carrots. Place them in a shallow baking pan and drizzle them with olive oil and honey. Use a pair of tongs or a fork to roll them around so they're well coated. Season generously with salt and pepper.
• Roast for 25-35 minutes until fork tender. Thicker carrots will take closer to 35 minutes, while thinner ones will cook faster.

Make the whipped feta

• In a blender or food processor, combine the feta, milk, honey, and jerk seasoning. Blend until smooth and creamy.

To Plate

• Spread the whipped feta on a serving platter. Place the roasted carrots on top, then sprinkle with pistachios and parsley.

Nutrition

Serving: 1serving | Calories: 204kcal | Carbohydrates: 20g | Protein: 6g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 27mg | Sodium: 410mg | Potassium: 448mg | Fiber: 4g | Sugar: 12g | Vitamin A: 19141IU | Vitamin C: 7mg | Calcium: 201mg | Iron: 1mg

What you’ll love about this recipe:

• Easy blender recipe. Mix the pancake batter up right in your blender in just a few seconds! It turns the rolled oats into oat flour for a great texture!
• Freeze for later. Perfect for breakfast on the go!
• Easily Personalizable. Tailor this recipe to your taste. Substitute raspberries for strawberries, apples, or peaches — or go classic with just butter and maple syrup. These oatmeal pancakes are the perfect blank canvas for your culinary creations!

Rise and Shine with Raspberry Oatmeal Pancakes

I first posted this recipe for blender oatmeal pancakes way back in 2014 for a Brunch Week event, and they quickly became one of my favorite breakfast options. They’re super simple to make and, even better, they freeze beautifully so you can make them ahead of time and pop one into the microwave at a moment’s notice.

The batter is enriched with buttermilk, fragrant vanilla, and just enough brown sugar to complement the earthy flavor of rolled oats. I personally prefer these oatmeal pancakes to tradition pancakes because they have a more complex flavor, but they’re kid-friendly, too.

Topped with crunchy hazelnuts, fresh raspberries, and a drizzle of maple syrup or honey, these healthy pancakes are sure to start your day on a comforting note and you’ll feel good knowing they contain whole grains. 

Ingredients You’ll Need

Rolled Oats. Compared to other grains, oats are high in protein. They also have fiber to keep you full and oxidants that help support heart health. Plus they have a delicious nutty flavor that makes these pancakes so good!

All Purpose Flour or White Whole Wheat Flour. Oats are dense, so I add some flour to make the pancakes light and fluffy. 

Buttermilk. This adds a slightly tangy flavor that helps brighten up the flavor of the oats. 

Eggs. To help bind the batter together. Eggs also help the pancakes rise! 

Vanilla Extract. For deliciousness. 

Brown Sugar. Just a touch to add some sweetness. Subtly sweetening the pancake themselves means you can use less syrup on top! 

Baking Powder. To help make them fluffy! 

Kosher Salt. For balance. 

Butter. Both for the pan and in the batter to add flavor and help those lacy edges get nice and crispy. 

Swaps and Substitutions

To make these oatmeal pancakes without buttermilk, swap in plain Greek yogurt. Depending on the brand you use and how thick it is, you might need to add a Tablespoon or two of almond milk or your favorite milk or non-dairy milk to thin the batter out. I find this is especially necessary when I use Fage yogurt, but isn’t needed when I use Chobani or Stoneyfield. 

No brown sugar? You can use maple syrup, honey, or your favorite sweetener instead. 

Try using flax egg — for this recipe, you’ll need 2 Tablespoons flaxseed meal + 5 Tablespoons water in place of the eggs. 

Pro tips for the best homemade pancakes from scratch

• Let the batter rest. Oats have the ability to absorb a lot of liquid, and giving them ample time to do that helps make them more tender so you’ll get the perfect fluffy texture (no gritty whole grain texture here!)
• Control the heat: No one likes a pancakes that’s golden brown outside by goopy and undercooked inside. For even cooking, I usually make my first few on medium heat, than once the pan is hot, i cook the rest on low. This way they cook evenly without over browning. 
• Ready to flip? It can be super tempting to flip your pancakes too soon. They’re ready when the top looks fully dry and small bubbles have formed. 



Commonly asked questions

More delicious breakfast recipes

• 10-Minute Sweet Potato Breakfast Bowls
• Baked Breakfast Taquitos
• 5 Healthy and Delicious Overnight Oats Ideas
• Healthy Pumpkin Pie Smoothie
• Apple Butter Granola Yogurt Parfaits
• 40+ Easy Make-Ahead Breakfast Recipes

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Raspberry Oatmeal Pancakes Recipe

Indulge in a delightful morning treat with our Raspberry Oatmeal Pancakes recipe. These pancakes blend the mild, nutty flavor of oats with the sweetness of fresh raspberries, all balanced with a hint of brown sugar.

Course 15 Oatmeal and Breakfast Grain Recipes

Cuisine American

Keyword oatmeal blender pancakes, oatmeal pancakes

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 8 pancakes

Calories 235kcal

Author Lauren Keating

Ingredients

• ¼ cup hazelnuts
• 2 tablespoons brown sugar
• 1½ cups buttermilk
• 2 large eggs
• 4 tablespoons butter melted
• 2 teaspoons vanilla extract
• 1 cup rolled oats
• ¾ cup all purpose flour
• 2 teaspoons baking powder
• 1 teaspoon kosher salt
• 1 tablespoon butter for the pan
• 1 pint raspberries
• honey for serving

Instructions

• Heat a large, dry frying pan over high heat. Add the hazelnuts; cook, stirring frequently until light golden brown and toasted, 4-5 minutes. Chop and set aside.
• Add the buttermilk, vanilla, eggs, melted butter, oats, flour, baking powder, and salt to your blender in that order. Pulse the blender 15-20 times, until the batter is fully incorporated.
• Let the batter sit for 5 minutes.
• Heat a little butter on a griddle or in a large frying pan set over medium heat. When the butter begins to sizzle, ladle in ⅔ cups of the pancake better, being careful not to crowd the pan.
• Cook for 3 minutes, or until the tops of the pancakes look dry; flip the pancakes over, pressing down with your spatula. Cook another 1-2 minutes, or until cooked through. Transfer pancakes to a plate.
• Lower the heat to low and repeat with remaining batter.
• Serve topped with more raspberries, toasted hazelnuts, and honey.

Nutrition

Serving: 1pancake with toppings | Calories: 235kcal | Carbohydrates: 28g | Protein: 6g | Fat: 11g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.3g | Cholesterol: 70mg | Sodium: 520mg | Potassium: 224mg | Fiber: 5g | Sugar: 8g | Vitamin A: 380IU | Vitamin C: 15mg | Calcium: 144mg | Iron: 2mg

This baba ganoush recipe will be the star of your next get-together

Baba ganoush (also spelled baba ghanoush or baba ghanouj) is an eggplant based dip commonly enjoyed throughout the Mediterranean region. Its popularity has spread far beyond its origins and its become a staple in kitchens across the world.

It’s one of our all-time favorite dips, and a great addition to any appetizer spread, from a fancy holiday soiree to a casual backyard cookout.

Baba ganoush is traditionally made by roasting eggplant over an open flame, but we’ve found that a broiler or grill works just fine. Made with just a few simple ingredients and an irresistible blend of garlic, tahini and lemon juice, it has a smoky, earthy flavor that we can’t get enough of!

What you’ll love about this recipe:

• Naturally low carb – Baba ganoush is similar to hummus, but since the base is made from eggplant instead of beans, it’s naturally low carb.
• Vegetarian/Vegan – This is a vegetable based dip made with simple, whole food ingredients that you can find in any grocery store.
• Versatile – Enjoy this roasted eggplant dip with pita wedges or vegetable sticks, or use it as a spread on a sandwich or wrap or even as a unexpected way to top off a grain bowl.

Ingredients You’ll Need

One of my favorite things about baba ganoush is how simple and fresh the ingredients are! To make it, you’ll need:

• Eggplant. One large globe eggplant (about 1 1/2 pounds) will make about 2 cups of dip.
• Tahini. Tahini is a paste made from sesame seeds that give this baba ganoush its traditional nutty flavor. Look for it in the international aisle of your supermarket. Sometimes it’s also by the peanut butter!
• Garlic. I like the kick that raw garlic adds to this homemade baba ganoush, but you can roast the garlic cloves along with the eggplant for a roasted garlic variation.
• Parsley. For a pop of bright, fresh flavor.
• Lemon Juice.  For acidity.
• Salt. A generous pinch of kosher salt helps bring the flavors together and seasons this recipe perfectly.
• Olive Oil. For a little extra fat and a velvety texture.
• Smoked Paprika. To really highlight and enhance the smokey, charred flavor of the eggplant.

How to Make Baba Ganoush

Step 1: Char the eggplant. The first step to making baba ganoush is to char the eggplant under the broiler on on a hot grill. I used my countertop oven for this recipe, so I cut the eggplant in half lengthwise to make it fit better.

Step 2: Blend it up. Once the eggplant skin is charred, you’ll scoop out the tender flesh blend it with the rest of the ingredients. You have a few options here: Mix everything together by hand for a rustic dip with more texture, or blend it in a food processor until it’s perfectly smooth, like hummus. I also love using my minichop, which results in a texture somewhere between the two. Best of both worlds!

Step 3: Chill out. Let the dip chill for a bit. This gives the flavors some time to meld together.

Step 4: Top it off. Swirl some olive oil over the top and sprinkle on some smoked paprika or cumin for even more flavor.

Common Questions

More Mediterranean recipes you’ll love

• Cauliflower Tabbouleh Salad
• Roasted Red Pepper Hummus Pizzas
• Instant Pot Hummus
• Beet Hummus with Walnuts and Feta
• Cobb Salad with Hummus Vinaigrette
• Homemade Loukaniko Style Sausage
• Millet and Chicken Greek Salad
• Homemade Tzatziki Sauce

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Baba Ganoush (Eggplant Dip)

Baba Ganoush is a Middle Eastern appetizer of roasted eggplant, garlic and tahini. This recipe is the epitome of all things delicious! Try it with grilled meats, vegetables, or as part of an appetizer plate with hummus, pita, and olives.

Course Appetizer

Cuisine Mediterranean

Keyword baba ganoush, eggplant dip

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

ChillingTime 20 minutes minutes

Total Time 40 minutes minutes

Servings 8

Calories 88kcal

Author Lauren Keating

Ingredients

• 1 eggplant (about 1 ½ pounds)
• ⅓ cup tahini
• 2 cloves garlic minced
• 1 lemon juiced
• 1 teaspoon kosher salt
• ¼ cup fresh parsley finely chopped
• 1 tablespoon olive oil
• ¼ teaspoon smoked paprika

Instructions

• Grill or broil the eggplant for 15 minutes, until the skin is charred and the flesh is tender.
• Scoop out the flesh of the eggplant and discard the peels. Add the eggplant, tahini, garlic, lemon juice, and salt to a large bowl or the bowl of a food processor. Mix or process until thoroughly blended.
• Stir in the parsley.
• Transfer the baba ganoush to a serving dish. Cover and refrigerate for at least 30 minutes.
• Before serving, drizzle with olive oil and sprinkle with smoked paprika.

Nutrition

Serving: 0.25cup | Calories: 88kcal | Carbohydrates: 5g | Protein: 2g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Sodium: 296mg | Potassium: 144mg | Fiber: 2g | Sugar: 1g | Vitamin A: 205IU | Vitamin C: 11mg | Calcium: 24mg | Iron: 1mg

This recipe was originally posted in March 2014 and was updated with an improved recipe and new photos in September 2021.

Vegetarian poutine

I’ve been post (and eating!) so many delicious Mexican-inspired recipes lately that I figured I’d switch things up and feature our neighbors to the north for a change.

OK, that’s a total lie, but it makes a good story, right?

The truth is that I saw poutine on a menu a few weeks and got an instant craving that hasn’t gone away. That happens a lot – there’s just something irresistible about the combination of salty fries, squeaky cheese curds, and warm gravy that I can’t turn down.

The thing is, I rarely order it because I’m really picky about my gravy.

To satisfy my poutine craving, I came up with this mushroom gravy that’s rich, delicious, and just about perfect poured over oven fries.

This mushroom gravy is SO GOOD! It’s also great over mashed potatoes, stuffing, or any of your other gravy needs.

If you’re looking for a meatier gravy, you can also try my homemade chicken gravy without drippings.

Ingredients for mushroom gravy:

This vegetarian gravy comes together really easily with simple ingredients. The vegetables and spices get strained out to make a traditional, smooth gravy but I like to add a few of them back onto my fries for good measure.

You could also serve the cooked mushrooms on a burger or stuffed into a grilled cheese sandwich. Whatever you do, just don’t let them go to waste – they have a ton of flavor!

To make the gravy, you’ll need:

• Cremini mushrooms. These have a more robust flavor than their white and I love the earthy flavor they give this gravy
• Unsalted vegetable stock. Since the stock will reduce as the gravy thickens, I like to use an unsalted version. Otherwise, your gravy can wind up way too salty. You can always add mroe salt to taste at the end!
• White Wine. I use white wine to deglaze the pan before adding the broth. It gives the gravy a nice flavor, and adds a touch of acid to brighten it up. If you don’t have any or if you avoid alcohol, you can use water instead.
• Sage. Sage is an herb that tastes peppery and slightly sweet. It’s commonly used in sausage, sauces, stuffing, and many other types of food and I love the way it seasons this gravy!
• Peppercorns. I add whole peppercorns right into my gravy as it simmers. This gives it a beautiful peppery flavor! You’ll strain them out at the end but don’t worry if a few remain; they’ll soften up and become less intense in flavor as they cook.

Tips for making the best vegetarian gravy

If your gravy is too thick, add more vegetable stock to thin it out.

If your gravy is too thin, whisk together 1 Tablespoon of cornstarch with a little warm water. Whisk it into the gravy and bring it to a boil to thicken things up.

To prevent lumpy gravy, whisk it constantly while you pour in the stock. This will prevent the flour from clumping. You can also strain through a sieve or colander to get rid of any lumps.

Are all cheese curds vegetarian-friendly?

Not all cheese is vegetarian, since some is processed with enzymes derived from animals. If you’re making this poutine for a vegetarian friend, here are some tips on choosing vegetarian cheese. I’m a big fan of Yancy’s Fancy cheese curds, which are made with vegetarian rennet.

You can also use your favorite American or mozzarella fries for a fresh take on cheese and gravy fries or disco fries!

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Poutine with Mushroom Gravy

Course Vegetarian Recipes

Cuisine American

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 8

Calories 370kcal

Author Lauren Keating

Ingredients

• 24 ‌ ‌ounces‌ ‌frozen‌ ‌shoestring‌ ‌fries‌ ‌
• 1 ‌ ‌Tablespoon‌ ‌olive‌ ‌oil‌ ‌
• 1 ‌ ‌small‌ ‌onion ‌ ‌chopped‌ ‌
• 8 ‌ ‌ounces‌ ‌sliced‌ ‌crimini‌ ‌mushrooms‌ ‌
• 1 ‌ ‌garlic‌ ‌clove ‌ ‌minced‌ ‌
• 1 ‌ ‌teaspoon‌ ‌whole‌ ‌black‌ ‌peppercorns‌ ‌
• ¼ ‌ ‌cup‌ ‌all‌ ‌purpose‌ ‌flour‌ ‌
• ¼ ‌ ‌cup‌ ‌white‌ ‌wine‌ ‌or‌ ‌water‌ ‌
• 2 ‌ ‌cups‌ ‌vegetable‌ ‌stock‌ ‌
• 10 ‌ ‌fresh‌ ‌sage‌ ‌leaves‌ ‌ ‌
• 8 ounces vegetarian cheese curds such as Yancy’s Fancy

Instructions

• Bake or air fry the fries according to the directions on the package.
• While the fries cook, prepare the gravy: Heat the oil in a large, deep-sided saute pan. Add the onions and cook 5 minutes, or until they begin to soften. Add the mushrooms and cook for 3 minutes, or until they soften and the color deepens. Add the garlic and peppercorns; cook 1 minute.
• Stir in the flour; cook, stirring constantly, 1 minute, until no white remains.
• Deglaze the pan with white wine (or water), scraping up any browned bits that are stuck to the bottom of the pan. Add the vegetable stock and sage. Simmer over low heat for 10 minutes, until thickened.
• Strain the gravy through a mesh strainer to separate out the solids.
• Add the fries to a bowl or serving dish. Toss with cheese curds. Pour gravy over top. If desired, top with some of the mushrooms and onions that were strained from the gravy.

Notes

Nutrition information is based on Alexia fries with sea salt.

Nutrition

Calories: 370kcal | Protein: 10.2g | Fat: 18.1g | Fiber: 3.9g

Below are the original photos that appeared in this post!

I recently set a goal for myself to eat more vegetables. You know, go back to the old “5 a day” that they taught us way back in kindergarten when food groups were still a thing.

These roasted carrots with Moroccan spices make getting in at least one serving of vegetables a piece of cake. They have the perfect balance of sweet, savory, earthy, and spicy flavors that makes them so good!

This easy carrot recipe was inspired by a super fancy restaurant meal that we had for our last anniversary. It was at the kind of place that places 5 carrot slices ever so perfectly on the plate. Usually, that’s plenty for me but I could have eaten an entire patter of the ras el hanout carrots that they served with my entree.

I definitely left that meal wanting more.

So I took matters into my own hands and made my own version at home. And then I ate the leftovers right out of the fridge as a snack.

These roast carrots go great with meaty dishes like lamb chops or steak. I recently served them alongside my crockpot meatloaf and they were wonderful. They’d also be great on top of a grain bowl or even on the side of some soft scrambled eggs.

Ingredients You’ll Need

Carrots.

Olive oil or your favorite neutral oil. Avocado oil is another great option!

Ras el Hanout.

Fresh parsley.

If you really want to get fancy, these roasted carrots are also delicious sprinkled with toasted almond sliced or chopped Marcona almonds.

How to make Spicy Moroccan Carrots

Cut the carrots. The most important thing to keep in mind when making roast carrots, or any other roast vegetables, it to cut them evenly. This will ensure they cook at the same rate, preventing smaller pieces from overcooking before larger pieces have a time to finish.

The part that comes into contact with the pan will brown the best, so it’s helpful to cut a flat surface. For these Moroccan carrots, I cut the carrots in half lengthwise, then cut each carrot half into 1 1/2 inch pieces. Cutting them at an angle makes them look extra pretty!

Coat the carrots with oil by placing the oil and carrots in a large bowl and stirring until the carrots are evenly coated. This helps insulate them from the hot oven and raises their surface temperature so they brown more evenly while preventing too much moisture from evaporating — this keeps them from drying out while they cook.

Season the carrots generously with salt and pepper or go with something more flavorful, like the ras el hanout that I used in this recipe.

Transfer the carrots to a baking sheet using a slotted spoon to lift the carrots out of the bowl. Taking the extra step to do this in a mixing bowl seems annoying, but it’s worth it! It ensures the carrots are coated evenly and any excess oil gets left behind in the mixing bowl — not on your pan.

Spread the carrots in an even layer, leaving some space between them. This helps them brown nicely; otherwise, they’ll just steam.

Roast until tender. The size of the carrots will determine how long you need to roast them for. Bigger pieces will take longer and should roast at a slightly lower heat, while smaller pieces will be done faster and should be cooked at a higher heat.

• In this recipe, I cut the carrots into inch-and-a-half pieces and roasted them at 450ºF for about 30 minutes.
• If you’re roasting carrots whole, lower the oven temperature to 400ºF and roast them for 40-45 minutes.
• If you cut the carrots into smaller, bite-sized pieces, roast them at 475ºF for about 20 minutes.

Commonly Asked Questions

More vegetable side dish recipes

• Moroccan spiced carrot hummus
• Pumpkin, carrot, and sweet potato soup
• Rosemary roasted carrots
• Miso glazed roasted carrots and squash
• Dilly Beans
• Brussels Sprouts Salad with Maple Vinaigrette
• Brussels Sprouts Salad with Maple Vinaigrette
• How to Roast Frozen Vegetables

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Roasted Carrots with Moroccan Spices

This irresistible recipe for roasted carrots is infused with the warm and aromatic spices of Morocco. The natural sweetness of the carrots is enhanced by the roasting process and paired perfectly with a spice blend that gives depth and complexity to the dish.

Course Side Dish

Cuisine American

Keyword maple roasted carrots, Moroccan carrots, roast carrots, spicy carrots

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 4 servings

Calories 70kcal

Author Lauren Keating

Ingredients

• 1 pound carrots
• 1 Tablespoon olive oil
• 1 teaspoon Ras El Hanout
• ½ teaspoon kosher salt
• 2 Tablespoons chopped fresh parlsey

Instructions

• Heat your oven to 450°F.
• Scrub or peel the carrots.
• Cut the carrots in half lengthwise to form a long, flat edge. Then cut each carrot half into 1 ½-inch segments.
• Add the carrots to a mixing bowl. Drizzle with the olive oil. Stir or shake the bowl to distribute the oil, making sure all of the carrots are evenly coated. Add the ras el hanout and salt and stir or shake until evenly coated.
• Use tongs or a slotted spoon to transfer the carrots from the bowl to a baking sheet. Spread the carrots out so they're in a single layer with the cut side down.
• Roast the carrots for 20 minutes. Turn them over, then roast for another 10 minutes, or until tender.
• Transfer the roast carrots to a serving bowl and stir in the parsley.
  

Nutrition

Serving: 1serving | Calories: 70kcal | Carbohydrates: 10g | Protein: 1g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Fiber: 3g | Sugar: 4g

Growing up, baked scalloped potatoes from a box were one of my favorite side dishes. Or was it au gratin potatoes? I could never keep them straight, but they were delicious.

(People use the terms interchangeably, but traditionally au gratin potatoes are the cheesy ones. Bety Crocker’s boxed scalloped potatoes have cheese though, so you really can’t blame anyone for being confused!)

These days, those dehydrated potatoes kind of weird me out. Not to mention all of the other chemical-y sounding ingredients listed on the box.

Luckily, it turns out that homemade scalloped potatoes are super easy to make with real, whole-food ingredients. They only take a few minutes longer to prepare than the boxed version and they’re so much tastier!

I’ve been making this scalloped potato recipe about once a month for the last year or so. This time around, I thought I’d try a new recipe from the new book All Stirred Up: Suffrage Cookbooks, Food, and the Battle for Women’s Right to Vote, written by my friend Laura Kumin.

This year marked the 100th anniversary of the ratification of the 19th amendment, granting women the right to vote. In her book, Laura explores the history of the women’s suffrage movement and the way they used cookbooks and community events to get their message out.

In addition to being a fascinating account of the history of women’s suffrage, it’s a great collection of classic, down-home recipes adapted for today from original suffrage cookbooks.

For this month’s edition of Progressive Eats, we’re doing a blog tour of recipes from the book, so be sure to scroll all the way down to the bottom of this post for links to more!

Making scalloped potatoes from scratch

This cheesy scalloped potatoes recipe is even easier than the one I had been using since it eliminates the step of starting everything on the stovetop.

You just layer everything in a casserole dish and bake it until the potatoes are soft and the sauce is bubbling and browned. How much easier can it get?!

To make it, you’ll need:

• Potatoes. Choose something starchy like peeled Yukon Gold or Russet potatoes. The starches help thicken the sauce, so this recipe won’t come out right if you use a waxy potato.
• Flour. It might look like you’re adding a lot, but it’s important since it helps thicken the sauce. If you don’t add enough, your potatoes might come out soupy, and no one wants that!
• Butter. Because butter makes everything better.
• Cheese. You can omit this, but why would you want to? More on the best types of cheese to use below.
• Mustard Powder. You can leave this out if you don’t have any, but it adds a nice, subtle flavor to the casserole.
• Milk. Use whole milk for this recipe; lower fat and non-dairy milk won’t necessarily thicken properly.

Cutting the potatoes

To ensure the potatoes soften properly and don’t end up crunchy, you need to slice them really, really thin. I like to slice mine to about a 1/8-inch thickness.

Since this recipe only calls for one pound of potatoes, I usually just use a mandolin. Be sure to use the finger guard or wear a pair of cut-proof gloves to protect your hands!

If using a mandolin makes you nervous (I don’t blame you!) you can also use a food processor with a slicing attachment. This is also a great option if you’re making a larger batch and have more potatoes to deal with.

Of course, you can also just use a sharp knife, cutting the potatoes as thinly and evenly as you can.

If you opt to go this route, it’s helpful to cut each potato in half length-wise to create a flat edge. This helps stabilize the potato on your cutting board so you can get thinner slices. The potatoes will be a half-moon shape instead of round, but they’ll cook up just the same and will still be delicious!

What kind of cheese to use?

The recipe for these easy scalloped potatoes just calls for cheese, without specifying which kind to use. That’s because any hard cheese will do, so you can feel free to use whatever you prefer — or whatever you happen to have on hand.

Laura said she likes to make them with sharp cheddar, which sounds fantastic. I used Parmesan since that’s what I had in the fridge and is what I’m used to using.

Next time, I’m going to use a nutty gruyere, which I think will be delicious and perfect for winter.

More recipes from All Stirred Up:

Welcome to Progressive Eats, our virtual version of a Progressive Dinner Party. This month’s theme is a celebration of women’s suffrage, and our host is Laura who blogs at Mother Would Know.

If you’re unfamiliar with the concept, a progressive dinner involves going from house to house, enjoying a different course at each location. With Progressive Eats it’s a virtual party. The host for the month chooses the theme and members share recipes on that theme suitable for a delicious meal or party. Then you can hop from blog to blog to check them out. So come along and see all of the delicious and inspired dishes!

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Classic Scalloped Potatoes

This recipe was reprinted with permission from All Stirred Up by Laura Kumin

Course Side Dish

Cuisine American

Prep Time 10 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 10 minutes minutes

Servings 4 Servings

Calories 415kcal

Author Lauren Keating

Equipment

• Cut-Proof Gloves
• OXO Good Grips V-Blade Mandoline Slicer
• Prepdeck Complete Meal Preparation Kit

Ingredients

• 1 pound Yukon gold potatoes peeled and very thinly
• sliced by hand or with a mandoline
• 1 ⁄2 teaspoon kosher or sea salt
• 2 tablespoons 1–11⁄2 oz/28–43 g unsalted butter
• 2 tablespoons 3/5–4/5 oz/16–23 g all-purpose flour
• 1 cup 4 oz/113 g shredded cheese
• 1 teaspoon dry mustard optional
• 1 cup 8 fl oz/237 ml milk

Instructions

• Preheat the oven to 350° F/180° C. Butter or oil a small baking
  dish (I used a 4 1⁄2 x 7-inch/close to 20 x 10 cm casserole).
• Put a layer of the raw potatoes in the baking dish. Sprinkle salt
  and pepper on top, dot the butter, and sprinkle or sift about a 1⁄2–1
  tablespoon of flour on top. (If desired, add the shredded cheese
  mixed with dry mustard.) Repeat the layers until all the potatoes
  are used up. End with butter.
• Pour milk into the dish until it just about covers the top potatoes.
  Bake for about 45 minutes covered, then uncover and bake for an
  additional 15 minutes. If desired, broil for 1–2 minutes at the end
  to crisp up the top layer of potatoes.

Nutrition

Serving: 1g | Calories: 415kcal | Carbohydrates: 72g | Protein: 11g | Fat: 9g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Cholesterol: 22mg | Sodium: 368mg | Fiber: 4g | Sugar: 2g

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CREAMY VEGETABLE QUINOA SOUP IS A COZY WINTER MEAL

If there’s one thing to know about me, it’s that I love soup. I could probably eat it every day, especially in the fall and winter, and I have enough soup recipes to fill a book (maybe even two!).

You’re going to love this healthy vegetable quinoa soup recipe, I just know it! It’s basically the perfect soup for a rainy fall day: warm and cozy with tons of texture and flavor to keep things interesting.

Just like my super popular chicken and cauliflower rice soup, this quinoa soup gets is enriched with coconut milk. This gives the broth a luxuriously silky texture and creamy flavor while keeping the recipe entirely vegetarian.

Ingredients for Homemade Mushroom Soup with Quinoa

This recipe relies on nutritious kitchen staples to give it tons of flavor. This is great because if you keep a well-stocked fridge, you’ll be able to throw this healthy soup recipe together any time a craving hits!

To make it, you’ll need:

• Mushrooms. You can use either white mushrooms or cremini mushrooms in this soup, so grab whichever you’re in the mood for.
• Quinoa. If you’ve never tried quinoa in soup before, you’re going to love it — it has so much texture and it doesn’t break down or get soggy like rice can. For the best results, cook the quinoa separately and stir it in at the end. That way it doesn’t soak up all of the broth and make your soup too thick.
• Carrots. I like to use pretty big pieces of carrot in this soup for added texture. (In case you haven’t noticed yet, this soup is all about texture!) The larger pieces mean it will take a little longer to cook, but I think it’s worth it. If you’re in a rush, you can cut the carrots into coins so they cook faster.
• Onion and Garlic. What recipe is complete without them?
• Canned Coconut Milk. This is where the magic happens. You’re looking for canned coconut milk here, not refrigerated coconut milk beverage like you’d pour onto a bowl of cereal. Shake the can well before opening it in case the solids have separated from the coconut water. Once you add the coconut milk, don’t return the soup to a boil as this can cause it to separate and curdle.
• Vegetable Broth. This will form the base of your soup. I always keep a few cartons in my cabinet, but Better Than Bouillon works in a pinch. You can buy it online or in most grocery stores. Trader Joes also makes their own version which is also really good.
• Cornstarch. This helps thicken the broth and give it a silky texture. It also helps stabilize the coconut milk and helps prevent it from breaking down.
• Lemon Juice. For that bright pop of flavor every soup needs! If you don’t have a lemon on hand, you can also use a teaspoon of apple cider vinegar.
• Dried Herbs. I love adding dried crushed rosemary, thyme, and red pepper flakes to give this hearty soup recipe fons of flavor. Crushed rosemary has a nice texture than regular dried rosemary, so it doesn’t feel like you’re eating pine needles. If you only have regular rosemary, you can use a knife to finely dice it until it has the consistency of ground pepper.

Cooking with quinoa

Quinoa is great in everything from soups like this one. You can also use it as a base for grain bowls, a filling for stuffed mushrooms or peppers, or even as a gluten-free breading for chicken fingers! If you haven’t tried it yet, I highly recommend it.

While often used as a grain, quinoa is actually a seed from a plan native to Peru. It’s related to beets, chard, and spinach — but it definitely doesn’t taste like any of them!

Quinoa is a good source of protein, iron, and fiber, and is often called a superfood for its robust nutritional profile.

In nature, quinoa seeds are coated with bitter substances called saponins. These help keep the plant safe by deterring animals from eating them as well as protecting them from bacteria, fungi, and viruses.

Removing saponins from quinoa

These saponins are extremely bitter and can leave you with an upset stomach. Luckily, they can be removed easily by rinsing the quinoa well before you cook it.

To remove the saponins, add the quinoa to a fine mesh colander and place it under running water. Swish the quinoa around to help loosen it up and ensure the water flows between each seed. It will look foamy and cloudy at first, but once the quinoa is thoroughly rinsed, the water will be clear.

A lot of commercial quinoa these days is sold pre-rinsed, but it never hurts to give it a good rinse just in case. I accidentally bought unrinsed quinoa once and didn’t rinse it myself — trust me, I’ll never make that mistake again!

Can I use lite coconut milk instead of full fat?

Coconut milk is a great way to add a creamy element to dairy-free soup recipes but a lot of people ask if they can use lite coconut milk instead so cut calories and far.

Here’s the deal: Lite coconut milk is just watered down coconut milk.

Seriously! Look at the nutrition label and you’ll see the ingredients are just coconut milk and water. Some brands will also add gums and stabilizers to make it resemble the texture of full-fat coconut milk, but those can throw off both the flavor and texture.

Does putting watered-down coconut milk in your soup sound good? It would be like adding skim milk instead of cream! It will just water it down and dilute the flavor.

Of course, you could use it and then boil the soup down the make it thicker, but at that point you could have just started with a smaller amount of full-fat coconut milk in the first place since you’re basically just cooking the water back out of it.

Lite coconut milk definitely has it’s place, but you can make it yourself by adding water to full fat coconut milk. You’ll end up getting twice the amount for the same price.

TLDR? Just use full fat coconut milk. Your taste buds will thank you.

Also, be sure not to confuse coconut milk with coconut milk beverage, coconut cream, or cream of coconut. Here’s a great article outlining the different types of canned coconut that are available.

More healthy vegetable soup recipes:

• Spicy Broccoli and 3 Cheese Soup
• The Best Easy Cabbage Soup (Low Carb, Gluten-Free, Dairy-Free)
• Lightened Up Stuffed Pepper Soup (Paleo/Whole 30 Options)
• 30-Minute Tortellini Vegetable Soup

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Creamy Mushroom + Quinoa Soup

Course Soups and Stews

Cuisine American

Keyword homemade mushroom soup, quinoa soup, quinoa soup recipe, vegan mushroom soup

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 4 servings

Calories 232kcal

Author Lauren Keating

Ingredients

• 1 Tablespoon olive oil
• 1 yellow onion diced
• 4 – 5 garlic cloves minced
• 8 ounces fresh white or cremini mushrooms
• 2 carrots cut into 1.5-inch pieces
• ½ teaspoon dried thyme
• ¼ teaspoon dried crushed rosemary
• ¼ teaspoon red pepper flakes
• 2 Tablespoons cornstarch
• 1 cup full fat coconut milk canned
• 3 cups vegetable broth
• ½ cup cooked quinoa
• 1 teaspoon lemon juice
• Fresh parsley for garnish if desired

Instructions

• Heat the oil in a saucepan over medium heat; add onion, garlic, and pinch of salt. Cook until they being to soften, 3-5 minutes.
• Add the mushrooms, carrots, thyme, rosemary, and red pepper flakes; cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes.
• Stir in the cornstarch.
• Pour in the broth and bring the soup to a boil. Cover and let simmer for 10-15 minutes, or until the vegetables are very soft.
• Stir in the coconut milk and cooked quinoa.
• Stir in the lemon juice. Season to taste with salt and pepper. Garnish with fresh parsley or grated parmesan, if desired.
  

Nutrition

Serving: 1/4 recipe | Calories: 232kcal | Carbohydrates: 20g | Protein: 5g | Fat: 16g | Saturated Fat: 11g | Polyunsaturated Fat: 4g | Fiber: 2g | Sugar: 4g

More healthy soup recipes you’ll love: