Vegan White Bean Basil Dip
Vegan White Bean Basil Dip

Vegan White Bean Basil Dip

Our garden is STOCKED with fresh basil and fresh parsley and I have been having a blast whipping up new and exciting dips for the boys and I to enjoy! This one is packed with basil, white beans, lemon and garlic. How delicious does that sound?

I love using cannellini beans for this specific dip because they are so moist and lovely to blend, but you can also use garbanzo beans and great northern white beans. My recommendation is to cook the garbanzo beans at home for dips because you have the full power to cook them a bit longer to soften them up a bit more! I love to use my instant pot and I will soak them first and then pressure cook them for 12 minutes. Once finished, they are at the perfect tenderness to blend into a delicious oil-free dip.

Tahini is optional but I do recommend using at least a tbsp of it. I love the earthy taste of tahini, so I will usually add more as the processor is mixing the dip together. It is all up to you!

Vegan White Bean Basil Dip
 

Love this Vegan White Bean Basil Dip? Check out these other amazing treats!

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In search of a Food Processor to make all of your vegan dip and sauce dreams come true? Here are our top 3 picks:

Our Current Processor: The Magimix

  • Now, listen. I LOVE my food processor. But I did not purchase this until I was already a recipe creator for 3 years and, in those three years, I saved up a heck of a lot of pennies. Once my original food processor died (you will see it below!), I decided to upgrade to this absolutely magnificent machine. Is this necessary for your kitchen? Probably not. BUT, if you are serious about creating recipes and have the budget, this is one that cannot be beat. P.s this has a THIRTY year warranty.

Magimix Food Processor

The Cuisinart 14-cup Food Processor

  • Brushed stainless steel, 720-watts, large capacity….this is an absolute gem of food processors! I love how it all detaches like our magimix and makes creating AND removing easy. If you have ever had a food processor where the blades do not detach, then you know the struggle.

Cuisinart Food Processor

Cusinart 7 Cup Food Processor

  • So, sadly, our original food processor is no longer being sold (I find this a bit odd!), but this one is the closest that I could find for the price range, brand name, and quality. I always recommend going for the higher cup size (10-14 range), but this is a wonderful option for small families/singles/students. If budget is a concern and you are a larger family, go for the refurbished items before going down in size (I promise, a small cup size will drive you INSANE and you will kick yourself for not going bigger and refurbished!). So this has a stainless steel detachable blade, compact cover, spatula, extra large feed tube, and a 5 year motor warranty.

Cuisinart food processor
 

What you will need for this Vegan White Bean Basil Dip:

 

Ingredients Required:

White Beans

Garlic

Basil

Tahini

Lemons

Sea Salt

Onion Powder

 

Vegan White Bean Basil Dip

Vegan White Bean Basil Dip

This is the simplest and most delicious veggie dip ever!
5 from 1 vote
Print Pin Rate
Course: Dip, Side Dish
Cuisine: American
Keyword: beginner friendly, herb dip, Oil Free, whole food plant based dip
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 10
Calories: 80kcal

Equipment

  • Food Processor

Ingredients

  • 2 cans white beans I chose to use cannellini beans
  • 1 handful fresh basil stems removed. I use a big handful!
  • 2 garlic cloves peeled and pressed
  • 2 tbsp lemon juice About 1/2 a lemon
  • 1 tbsp tahini Feel Free to use more!
  • 1/2 tsp sea salt
  • 1/4 tsp onion powder

Instructions

  • Place all of the ingredients into a food processor and process until smooth. Taste test and adjust to your desired preference. Enjoy with carrots, cucumber, celery, or even rice cakes!

Notes

**Garbanzo beans, cannellini beans, and great northern white beans are all great options for this dip. Each will offer a new taste but all delicious. I recommend trying them all!
**Parsley is another wonderful option for herb of choice.
This will last 5 days in the refrigerator, sealed.

Nutrition

Calories: 80kcal | Carbohydrates: 13g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Sodium: 120mg | Potassium: 287mg | Fiber: 3g | Sugar: 1g | Vitamin A: 11IU | Vitamin C: 1mg | Calcium: 48mg | Iron: 2mg

 

Looking to lower your waste while prepping? Check these out!

Compostable & Unbleached Parchment Paper

Compostable Parchment Paper
The parchment paper by “If You Care” is unbleached, chlorine free, and compostable. I have used this up to the highest oven setting without any issues! Paper, in it’s natural state is beige or light brown. For years people have subjected it to a bleaching process to create the white sheets we all know and love. Unfortunately, cleaning the paper is having the opposite effect on the environment. The most common bleaching agent – chlorine dioxide (ClO2) – occurs naturally as a component of salt, but once it separates from it’s natural pair it begins to cause problems. The paper bleaching process deposits chlorine in the lakes and streams where mills are most commonly located, and once there it bonds with organic matter in the form of dioxins. Dioxins are a group of highly toxic chemicals that are thought to pose negative effects on reproductive and immune system development, as well as cause several kinds of cancers. According to the U.S. Environmental Protection Agency, there is no safe level of dioxin exposure.

Vonuva Plant Based Wax Wraps

Plant based wax wraps
Reusable. Compostable. Cruelty-Free! Each wrap is made of unbleached certified organic cotton cloth infused with all-natural candelilla wax, pine resin, a pinch of soy wax and organic coconut oil.

Plastic-Free Glass Containers

glass Tupperware
Plastic Free. Sustainable. Non-toxic. The bamboo lids are strong, durable and beautiful. They’re plastic free, BPA free, phthalate free, biodegradable and recyclable! They also double as portable cutting boards!

Find more healthy vegan recipes like this Basil Bean Dip when you join The WonderMamas Meal Plan Membership!

a href=”https://www.wondermamas.com/meal-plans/”>
 

Check out our meal plans here!

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Vegan Herbed Parmesan Cheese
Vegan Herbed Parmesan Cheese

Vegan Herbed Parmesan Cheese: Simple, Delicious, and Dairy Free!

Welcome back to the blog, loves! Last week I dabbled in some “cheesy” zucchini baking and I fell upon the most delectable and satisfying vegan parmesan cheese ever. Typically I would keep my recipe normal: add in the nuts/seeds, the noooch, sea salt, pepper, and garlic. Sure, that’s good and all…but where is the FUN?!

Well, I found it. It turns out it was in my herb garden!!

vegan herbed parmesan cheese

My beautiful herbs turned a  simple vegan parmesan cheese recipe into a MUST TRY vegan herbed parmesan recipe. A little bit of thyme, a bit of basil, some oregano, and maybe even some parsley (if you wish!)? Toss all into a food processor (or blender) and blend until broken down into a fine meal. Voila, You now have a jar full of amazing homemade vegan parmesan that you can keep in your refrigerator for whenever you need to satisfy that cheese craving!

This delicious vegan herbed parmesan cheese will come together in under 5 minutes with minimal ingredients that you already likely have stocked up in your kitchen or can find in your garden!

 

What can I use this for?

Pasta dishes

Baked Veggies

Avocado Toast

Garlic Bread

Anything that needs a cheesy kick!

What you will need for this Vegan Herbed Parmesan Cheese recipe…

Ingredients Required:

Sunflower Seeds

Nutritional Yeast

Dried Thyme

Dried Oregano

Dried Basil

Garlic Powder

Sea Salt/Pepper

Great Addition: Fresh/Frozen chopped parsley!

Vegan Herbed Parmesan Cheese

Vegan Herbed Parmesan Cheese

This is the perfect parmesan cheese recipe to keep in a jar in your fridge for whenever you need a cheezy kick!
5 from 1 vote
Print Pin Rate
Course: how to, toppings, vegan cheese
Cuisine: American
Keyword: beginner friendly, dairy free cheese, vegan cheese
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 15
Calories: 45kcal

Equipment

  • Food Processor

Ingredients

  • 3/4 cup sunflower seeds
  • 3 tbsp nutritional yeast
  • 1/4 tsp dried thyme
  • 1/4 tsp dried oregano
  • 1/4 tsp dried basil
  • 1/4 tsp garlic powder
  • 1/4 tsp sea salt
  • 1/8 tsp black pepper
  • 1 tbsp parsley fresh or frozen, chopped small

Instructions

  • Add all of the ingredients (including the parsley if using) into a food procesoor and process until broken down into a fine meal. Voila, you have a vegan herbed parmesan cheese!
  • Taste test and adjust as needed. You may require a bit more sea salt or nutritional yeast depending on your taste bud's needs. 🙂

Notes

*Feel free to substitute the sunflower seeds for cashews if you wish!
**We love to play around with different herbs. I have also tried sage and it was absolutely amazing. 
***Nutritional yeast adds a lovely cheesy flavour but you can also omit and have a very flavourful and healthy seasoning!

Nutrition

Calories: 45kcal | Carbohydrates: 2g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Sodium: 39mg | Potassium: 73mg | Fiber: 1g | Sugar: 1g | Vitamin C: 1mg | Calcium: 5mg | Iron: 1mg

 

Benefits of…

Sunflower Seeds 

  • Sunflower seeds are rich in the B complex vitamins, which are essential for a healthy nervous system! They are also a good source of phosphorus, magnesium, iron, calcium, potassium, protein and vitamin E.

Thyme

  • This herb is full of vitamin C and also has vitamin A! Great for when you aren’t feeling well and need to get back on track. 

Oregano

  • Oregano is a power house herb. It is an excellent source of fiber, vitamin K, manganese, iron, vitamin E, tryptophan and calcium. Oregano is highly regarded for it’s anti-bacterial properties and is loaded with antioxidants!

Vegan Herbed Parmesan Cheese

Find more healthy vegan recipes like this Herbed Parmesan Cheese when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

 

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vegan green goddess buddha bowl
Vegan Green Goddess Buddha Bowl

Vegan Green Goddess Buddha Bowl

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Hey Mamas, welcome back to the blog! Today I am sharing one of my favorite and most versatile recipes that our family enjoys; the buddha bowl! There are a million different ways to make these bowls and today we are sharing the Vegan Green Goddess Buddha Bowl version. I could eat green goddess dressing every single day if I could!

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Cranberry Orange Walnut Salad
Cranberry Orange Walnut Salad: Vegan and Oil Free!

Super Simple Cranberry Orange Walnut Salad

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Welcome back to the blog, Mamas! Today I would like to share with you all a beautiful salad that Martin and I have really come to love: This Cranberry Orange Walnut Salad. A mixture of cranberries, clementines, walnuts, pomegranate seeds, bright greens, and the most deliciously creamy tahini dressing. Heaven in a bowl.

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Vegan Avocado Green Goddess Dressing
Vegan Avocado Green Goddess Dressing

Vegan Avocado Green Goddess Dressing

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Looking for a salad dressing that your kids will love more than you?! This is it!

As soon as I pulled out the avocados, herbs and lemons….my two little boys ran around the kitchen shouting “Delicious!” and awaiting their “smoothie” hahaha. While this is not a smoothie, if your kid loves avocados as much as mine do…you might as well just let them drink it straight up.

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Vegan Cheese Sauce Loaded with Vegetables!
Vegan Cheese Sauce Loaded with Vegetables!

Vegan Cheese Sauce loaded with Vegetables

Do you know what really bugs me?

When I slave over the stove for a good hour or so while my kids run through my legs, throw toys around, and drive me a tad bit bonkers and then they refuse to eat the meal. Are you kidding me? Is this payback for my crazy teen years? haha!

p.s. I’m sorry mom!!

It took me a bit of time but I finally figured it out. Kids like simple.

Kids like what they know, kids like what they can dip and kids like what looks good.

So today, I am honored to present my kid-approved (every single time) Vegan Cheese Sauce Loaded with Vegetables!!!

This sauce has it all. It has three different types of veggies (you can add more if you would like!) and a flavor that is out of this world. No cows, goats or other animals were used and abused for this sauce. I promise it will be a new staple in your home for years to come.

Vegan Cheese Sauce with Vegetables

Every parent’s dream: a nutritionally sound and delicious sauce that kids will beg for!

 

Benefits of The Vegan Cheese Sauce Loaded with Vegetables!

Potatoes

  • The iron, phosphorous, calcium, magnesium, and zinc in potatoes all help the body to build and maintain bone structure and strength.
  • Keep the peel on! A ton of vitamins and minerals are in the peel 🙂
  • Potatoes contain a great amount of fiber, Vitamin C, Vitamin B6, Potassium, Manganese, Magnesium, Phosphorous, Niacin, and Folate.
  • Potatoes are rich in compounds like flavonoids, carotenoids, and phenolic acids. These compounds act as antioxidants in the body by neutralizing potentially harmful molecules known as free radicals.

Carrots

  • Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants.
  • They’re a weight-loss-friendly food and have been linked to lower cholesterol levels.
  • Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.

Zucchini

  • Rich in several vitamins and minerals like Vitamin A, Manganese, Vitamin C, Potassium, Magnesium, Vitamin K, Folate, Copper, Phosphorous, Vitamin B6 and Thiamine!
  • Raw zucchini offers a similar nutrition profile as cooked zucchini, but with less vitamin A and more vitamin C, a nutrient that tends to be reduced by cooking.
  • Zucchini boasts several antioxidants that may provide various health benefits. The highest levels are found in the skin.
  • Zucchini is very rich in water which is beneficial to healthy digestion.

Sunflower Seeds: To read our full article on these amazing seeds, click here!

So now that we have talked about some of our amazing ingredients, let’s get cook’n!

 

Vegan Cheese Sauce with Vegetables

Veggie Packed Vegan Cheese Sauce

This will 100% be a new weekly staple for you. If you have kids, this may be a bi-weekly staple! This cheese sauce is so delicious and nutritious....we put it on EVERYTHING!
5 from 2 votes
Print Pin Rate
Course: Sauce
Cuisine: American
Keyword: easy, kid approved, vegan, vegetable packed
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 10
Calories: 137kcal

Ingredients

  • 1-2 garlic cloves peeled, pressed and minced
  • 1/2 small onion roughly chopped
  • 3 large potatoes We use russet or yukon. Scrub and chop. Peel if you wish.
  • 3 large carrots Peeled and roughly chopped
  • 1 large zucchini roughly chopped
  • 1/2 cup sunflower seeds soaked overnight and rinsed/drained
  • 6 tbsp nutritional yeast Add more as needed
  • 2 tbsp lemon juice Fresh squeezed
  • 1 tsp white wine vinegar or apple cider vinegar I am a white wine vinegar fan
  • 1 tsp Sea Salt
  • 1/2 tsp mustard (brown or yellow) You can also try dijon. I find that each mustard gives this a different (yummy!) taste.
  • Dash Turmeric Powder

Instructions

  • If you forgot to soak the sunflower seeds, no worries. Just pour some boiling water over the seeds and let sit while the veggies cook. Rinse and drain when done.
  • Peel the carrots. Roughly chop the potatoes, carrots and zucchini. Add to a large pot of water and boil until fork tender. This should take about 10 minutes.
  • From here, carefully remove the veggies and place into a high speed blender with the rest of the ingredients. Blend until smooth.
  • Taste test and adjust. Sometimes I will add in some more vinegar, sea salt or even lemon juice. It all depends on what your taste buds are craving! I rarely need more nutritional yeast but again, it's all up to you.
  • Store this sauce in a large mason jar in the refrigerator for up to 6 days. Use on everything! I love to serve this with homemade french frieds, nachos, as a soup with some sourdough bread, over some toast or even with a load of veggies for dipping.

Notes

**Add any veggies you like. Broccoli does beautifully in this recipe!!
***Can substitute sunflower seeds for silken tofu, cashew nuts or omit. 
***Add more turmeric for more yellow color. 

Nutrition

Calories: 137kcal | Carbohydrates: 21g | Protein: 7g | Fat: 4g | Saturated Fat: 1g | Sodium: 262mg | Potassium: 749mg | Fiber: 5g | Sugar: 2g | Vitamin A: 3673IU | Vitamin C: 21mg | Calcium: 51mg | Iron: 4mg

p.s. If you dig this recipe, try out these other hits!

 

Vegan Cheese Sauce with Vegetables

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Vegan Pomegranate Sweet P Quinoa Salad
Vegan Pomegranate Sweet Potato Bowl

Vegan Pomegranate Sweet Potato Bowl

 

Last week we introduced this amazing Vegan Pomegranate Sweet Potato Bowl recipe to our newsletter subscribers and now it’s time to go public!

This bowl is filled with two of my favorite in-season Fall picks; Baked sweet potatoes and pomegranate seeds. I absolutely love to pair these two together and the outcome is delicious. While you could pair this bowl with pretty much any of your favorite dressings, I do prefer to use some sort of a cream sauce like our chosen cashew cream dressing. Feel free to substitute soaked cashew nuts for some soaked sunflower seeds for a much more budget-friendly recipe! Read more

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Vegan Beet and Pomegranate Buddha Bowl with Cashew Creme Sauce

 

If you are looking for an absolutely gorgeous buddha bowl with a fun twist, look no further than this amazing Vegan Beet and Pomegranate Buddha Bowl. One of my favorite things about this bowl is that it can be made both raw and cooked; ready in under 5 minutes or just under 20 minutes! Simply choose which one you prefer and get slicing and dicing!

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