Vegan Pecan Pie Cups
Vegan Pecan Pie Mini Cups

Vegan Pecan Pie Mini Cups

Welcome back, mamas! Today’s vegan plant-based recipe are these Pecan Pie Mini Cups.

I absolutely adore pecan, and this healthy pecan, sort of pie, in mini cups is perfect for the holidays. It’s a healthy version of a festive pecan pie, it has no refined sugar, it’s gluten-free, dairy-free and full of nutrients!

These cute mini cups are the perfect size. They could be a delicious healthy snack or a good breakfast idea. Also, they’re great to be served at a holiday party if you are visiting family or friends. I think they would also be perfect as a small gift, you can put them in a little box and give them away instead of Christmas cookies for example.

This can also be a nice activity to do with your kids and family. You can never go wrong with some healthy holiday baking.

Vegan Pecan Pie Cups

I absolutely love all things pecan. But sometimes I just don’t have time to make an entire pie (I know – sad) so I was really determined to find an easy and healthy way to make something similar to the traditional pecan pie, but with a little twist. It tried different recipes and this one is absolutely a winner. Everyone loved it, even the kids!

Unlike most desserts, these pecan pie minis cups are sooo easy to make. This recipe has only a few ingredients and you basically only need to put them all in a blender. You can also make them in cupcakes wrappers, make a huge batch and store it in the freezer for later use, or simply in the fridge.

I would love to know if you decide to make this! Enjoy!

 

Vegan Pecan Pie Cups

What you will need to make these delicious and adorable vegan pecan pie mini cups:

 

Ingredients Required:

Dates

Pecan Nuts

Maple Syrup

Cinnamon

Milled Flaxseed

 

Orgain Protein
 

Check out these other amazing plant-based desserts!

Vegan Breakfast Cranberry Muffins
Homemade Vegan Nutella
The Best Chickpea Cookie Dough Ever!

 

Benefits of…

Pecans

  • Raw pecans pack a 1-2-3 punch of protein, healthy fats, and fiber that can help keep you energized and satisfied. Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure. Most of the fat found in pecans is a healthy type called monounsaturated fat.

Cinnamon

  • Apart from being a delicious spice, cinnamon has lots of amazing properties. It is loaded with antioxidants and has amazing anti-inflammatory properties, which can help to make your body hostile to viruses and other diseases. It also helps with hormone regulation!

Flaxseeds

  • Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes. It is rich in Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Lignans, which have both plant estrogen and antioxidant qualities, and fiber.

 

 

Vegan Pecan Pie Cups

Vegan Pecan Pie Cups

5 from 1 vote
Print Pin Rate

Ingredients

  • ¾ cup dates soaked overnight
  • 1 cup pecan nuts soaked overnight
  • ¼ cup maple syrup
  • ½ tsp cinnamon
  • 1 tbsp milled flaxseed
  • 10-15 pecans for topping

Instructions

  • Preheat the oven to 220 C (430 F). Place soaked pecans and dates into a blender, along with maple syrup and cinnamon. Blitz until the mixture is smooth.
  • Transfer it into a bowl and fold in the flaxseed. Scoop the “filling” into ramekins and top with whole or crushed pecans.
  • Bake for 10 minutes and enjoy hot or chilled!

 

Find more healthy vegan recipes like these Vegan Pecan Pie Cups when you join The WonderMamas Meal Plan Membership!

Vegan Meal Plan

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Vegan Pecan Pie Cups
Vegan Spiced Red Lentils
Vegan Spiced Red Lentils

Vegan Spiced Red Lentils

Hello wonderful people, and welcome back! Today’s recipe are these Vegan Spiced Red Lentils, with basmati rice!

Lentils are one of the healthiest foods on the planet, they’re rich in fiber, they contain a whopping 9 grams of protein per 1⁄2-cup serving and are so easy on the budget!

I always have them in my pantry, they’re one of the staples of a plant-based diet.

If you don’t know how to cook them, they could turn out to be a little bit boring, and just a tad blad.
So today I’m gonna show you one of my favorite ways to cook lentils. As always everything will be vegan, healthy and extremely delicious.

 

Vegan Spiced Red Lentils

If you ever had lentils and found them to be bland it’s probably because they were cooked in plain old water – not a lot of flavor there – so I like to flavor them at multiple stages in the cooking process.

Here I am adding the lentils, after they’ve soaked for a couple of hours, into the veggies and spices pan.
Moreover, by blending part of the mixture and stirring it back into the pot, I make it more creamy and even more flavorful. A step that you can totally skip if you don’t have a blender, but that will make your lentils extra creamy and flavorful.

Something else I like doing when cooking lentils, is to rinse them under cold water before soaking or cooking them. There can occasionally be small stones or debris mixed in with lentils, so it’s a good idea to wash them in a colander first. Also, I try to grab the freshest lentils I can find at the store, they don’t really “go bad” as other foods, but don’t taste as good if they’ve been sitting in a store for too long.

 

Vegan Spiced Red Lentils

What you will need to make these delicious vegan spiced red lentils:

 

Ingredients Required:

Onion

Garlic

Ginger

Turmeric

Cumin

Japaleno Pepper

Red Lentils

Tomatoes

Kale

Basmati Rice

 

Orgain Protein
 

Check out these other amazing plant based soul food recipes!

Vegan Green Bean Casserole
Vegan Curry Noodle Soup
Vegan Berry Winter Salad

 

 

Benefits of…

 

Red Lentils

  • All types of lentils are such good food to add to your vegan diet. They are rich in fiber, a great source of protein and low in calories. Plus, they are a great way to add more iron and folate into your diet.

Turmeric

  • This spice and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer. It’s a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.

Ginger

  • This spice is a favorite in a lot of cultures. Consuming ginger is a great way to protect your body from viruses and inflammatory diseases. It has lots of good benefits to your body, like balancing your blood sugar and cholesterol levels, it also helps with nausea, vomiting and digestion.

 

Vegan Spiced Red Lentils

Vegan Spiced Red Lentils

These delicous vegan spiced red lentils have a touch of chili flavor that will get you hooked, quick!
5 from 1 vote
Print Pin Rate
Course: dinner, lunch
Cuisine: American, Indian
Keyword: Oil Free, vegan, whole food plant based
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 4
Calories: 382kcal

Ingredients

  • 1 onion diced
  • 4 cloves garlic diced
  • 1- inch ginger peeled and grated
  • 3/4 tsp turmeric powder
  • 3/4 tsp cumin powder
  • 3/4 tsp sea salt
  • 1 jalapeno pepper omit if you wish, seeds removed and diced small
  • 1 cup dry red lentils soaked for 2 hours and rinsed
  • 28 oz can whole tomatoes
  • 2 cups water
  • 1 bunch lacinato kale roughly chopped

To serve

  • 1 cup basmati rice
  • 2 cups water
  • Pinch sea salt
  • Hemp Hearts

Instructions

  • Cook the basmati rice according to package instructions.
  • In a large stock pot, add ¼ cup water and diced onion. Sauté for 3-5 minutes and then add in the garlic, ginger, jalapeño, turmeric and cumin powder. Heat until nice and fragrant. Add water as needed.
  • Stir in the soaked/rinsed red lentils, 1 can whole tomatoes, and 2 cups water. Bring to a boil and simmer for 30-35 minutes (until the lentils are tender). Blend half of the mixture with an immersion blender or in a blender (carefully). Pour back into the stock pot and stir in the kale. Cover and allow the kale to wilt into the lentils. Serve over basmati rice.

Nutrition

Calories: 382kcal | Carbohydrates: 77g | Protein: 17g | Fat: 1g | Saturated Fat: 1g | Sodium: 604mg | Potassium: 922mg | Fiber: 17g | Sugar: 7g | Vitamin A: 296IU | Vitamin C: 28mg | Calcium: 121mg | Iron: 6mg

 

Find more healthy vegan recipes like these Spiced Red Lentils when you join The WonderMamas Meal Plan Membership!

Vegan Meal Plan

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Vegan Spiced Red Lentils
Vegan Curry Noodle Soup
Vegan Curry Noodle Soup

Vegan Curry Noodle Soup

Welcome back to another recipe! This Vegan Curry Noodle Soup is filled with veggies and protein, it’s a perfectly balanced meal and it’s a great addition to your plant-based diet.

It’s getting cold here in Italy and cold weather calls for warm, rich, creamy comfort food. This soup is a crowd favorite and makes everyone happy. Vegan curry is a great option when you don’t have a lot of time and want to make something that still tastes like you put a lot of effort into it (I think it’s the coconut milk that makes it taste like that).

Also, I think that soups are so simple to make, I like them because they’re packed with flavor and they are a great way to prevent waste in your kitchen, by using all the veggies you have left.

Sauté – Boil – Simmer – Serve!

Vegan Curry Noodle Soup

While I know it’s not easy to find the perfect tofu, and not everyone likes it, I recommend using it anyway to make this recipe well balanced.

I tried so many different types of tofu and techniques to get the perfect consistency. Certainly, buying extra firm tofu saves you a lot of time, but I know it’s not that easy to find everywhere, and if you cannot find it, I would try to add a few extra steps to make sure it has the perfect consistency.

Even if the tofu is for a soup, hence, it’s going to get a bit soggy, I always like to drain it. I know draining tofu is not that time friendly and you can totally skip this step. But if you like the consistency to be a bit more meaty, what I do is cover it in kitchen towels, put it on a plate and press on it with something heavy, like a pan for example. Sometimes if I have time a freeze it over night, to make it even more dry(which, in this case, it’s a good thing), but you don’t need to if you are in rush.

Tofu is a really great source of protein if you follow a plant-based diet, so it’s nice to know how to make it even more delicious.

 

Vegan Curry Noodle Soup
So, this plant-based soup is definitely going to warm your heart and soul today!

What you will need to make this Delicious Vegan Curry Noodle Soup:


Ingredients Required:

Garlic

Ginger

Bell peppers

Mushrooms

Coconut milk

Soy sauce

Extra firm tofu

Curry paste

Vegetable broth

Rice noodles

Bok choy

Green onions

Lime wedges 

 

Orgain Protein
 

Check out these other amazing fall inspired soup recipes!

Creamy Vegan Carrot Apple Soup

Vegan Chicken-Less Noodle Soup

Butternut Squash & Thyme Soup

 

 

Benefits of…

Ginger

  • I will never stop talking about the benefits of ginger. Apart from being a great addition to a lot of recipes it’s an amazing immune booster and it helps with nausea and menstrual cramps.

Tofu

  • This meat substitute contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. It is also a good source of ‘complete’ protein – meaning that it has a well balanced amino acid profile – in addition to fiber, potassium, magnesium, iron, copper and manganese.

Garlic

  • Where do I begin? Garlic has been proven to be one of the most nutritious dense foods there is. It has lot of health benefits, from anti-inlfammatory, to immune-boosting to antioxidant. It may help with lowering cholesterol levels, which may lower the risk of heart disease. Bottom line, garlic is packed with vitamins and it’s delicious!
Vegan Curry Noodle Soup

Vegan Curry Noodle Soup

This delicious vegan curry noodle soup is the perfect comfort soup for any fall or winter night!
5 from 1 vote
Print Pin Rate
Course: dinner, lunch, Soup
Cuisine: American, Indian
Keyword: budget friendly vegan, easy vegan soup
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4
Calories: 542kcal

Ingredients

  • 4 cloves garlic minced
  • 1 inch piece of ginger peeled and grated
  • 1 red bell pepper sliced thin
  • 1 cup mushrooms sliced thin
  • 1 can coconut milk full fat
  • 4 tbsp soy sauce
  • 1 package extra firm tofu cubed
  • 4 tbsp curry paste I have tried with several and they were all amazing
  • 4.5 cups vegetable broth
  • 9 oz instant rice noodles
  • 1 large head of bok choy
  • 4 green onions sliced thin
  • 2 lime wedges halved to serve

Instructions

  • Heat skillet to medium high heat and toss in the cubed tofu and a splash of water. Heat until brown and then flip. Cook for 2-3 more minutes and then set to the side.
  • In a large stock pot, add ¼ cup water, garlic and ginger. Bring the heat to high and cook for a few minutes before adding in the curry paste and stirring for 60 seconds.
  • Once nice and fragrant, add in the veggie broth, soy sauce, coconut milk and bell peppers. Let simmer for 5 minutes and then add in the noodles and bok choy.
  • Add the tofu at the very end and a squeeze of lime and sliced green onions!
  • *Feel free to add hot sauce as you wish*
  • Blend together the dressing in a blender until smooth. Taste test and adjust. Prep the remaining veggies: If using frozen peas, thaw them out and steam if you wish. Slice the cucumber, tomatoes, and avocado.
  • Once ready, add equal amounts of everything to each bowl. Drizzle the dressing all over and enjoy!

Nutrition

Calories: 542kcal | Carbohydrates: 69g | Protein: 15g | Fat: 24g | Saturated Fat: 19g | Sodium: 2259mg | Potassium: 613mg | Fiber: 3g | Sugar: 7g | Vitamin A: 3977IU | Vitamin C: 47mg | Calcium: 101mg | Iron: 6mg

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 Vegan Curry Noodle Soup when you join The WonderMamas Meal Plan Membership!

Vegan Meal Plan

Click on the image above or click here!

 

 

Vegan Curry Noodle Soup
Vegan Creamy Cauliflower Soup
Vegan Creamy Cauliflower Soup

Creamy Vegan Cauliflower Soup

Welcome back to my blog Mamas! Cold weather calls for yet another creamy vegan oh-so-amazing soup! This one with cauliflower will help you get all those greens in, without even noticing.

Even if it doesn’t seem possible, it’s getting cold here in Italy. And I’m always craving some comfort food, the creaminess and warmth of some good old soup will do the trick and it’s amazing, especially if you don’t follow a plant-based diet,

This Cauliflower Soup is a great way to get a good amount of fiber and vitamins that are required in a well-balanced diet. But apart from that, is so yummy and full of flavor that you won’t even realize you are eating veggies!

Sauté – Simmer – Blend – Serve!

Vegan Creamy Cauliflower Soup

I’m always looking for that one recipe that I can always fall on when I want to make something special but easy and nourishing. Everyone needs that one recipe in their back pocket for specific occasions, this soup is perfect for when you are looking for something packed with flavor and super healthy.

The base for this comforting bowl of soup starts with the amazing veggie that is cauliflower, which it’s amazing on its own. However the other ingredients really bring the flavor in. We have garlic, which apart from having great health properties, makes this soup soo yummy. The cashew and the onion give it those earthy notes that immediately make it comfort food, but healthy,

Something that I also try to do is making my own veggie broth. It’s a good use of vegetable scraps leftover from the week and it’s much more flavorful than store-bought. It’s really easy to make a good one, just add all the vegetables in a big pot of water, add salt and a little bit of pepper and let it simmer for about one hour.

My little secret to make the perfect batch of veggie broth is roasting 2 halves of an onion for a couple of minutes, and add it to the veggies for the broth!

Enjoy this bowl of creaminess and let me know how it turns out if you try it!

Vegan Creamy Cauliflower Soup

What you will need to make this Delicious Vegan Creamy Cauliflower Soup:

Ingredients Required:

Cauliflower

Onion

Celery

Garlic

Cashews

Vegetable broth

Apple cider vinegar

Croutons

Seeds

Chili flakes

Fresh herbs

Balsamic glaze

 

Orgain Protein
 

Check out these other amazing fall inspired soup recipes!

Creamy Vegan Carrot Apple Soup

Vegan Chicken-Less Noodle Soup

Butternut Squash & Thyme Soup

 

 

Benefits of…

Cauliflower

  • This veggie has many great nutrients. It is high in fiber, which encourages healthy gut microbiota, which is really important in order to maintain a healthy gut, which many believes is the key to a healthy body. Cauliflower is also high in choline, a nutrient needed by our body to guarantee the correct function of our brain and nervous system, to regulate memory, mood, muscle control, and other functions.

Onion

  • Packed With Nutrients. Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals. They were historically used as a preventative medicine during epidemics of cholera and the plague. They were apparently eaten by Roman emperor Nero as a cure for colds, and its reputation has made onions a popular component in the diets of many countries.

Celery

  • This veggie has received a lot of attention as a ‘superfood,’ with supporters claiming that celery juice helps combat a range of ailments, including inflammation, high blood pressure, and high cholesterol. In fact, celery Celery is rich in vitamins and minerals with a low glycemic index. You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.
Vegan Creamy Cauliflower Soup

Vegan Creamy Cauliflower Soup

This delicious vegan creamy cauliflower soup can be paired beautifully with other holiday dishes are enjoyed on its own!
5 from 1 vote
Print Pin Rate
Course: Side Dish, Soup
Cuisine: American
Keyword: creamy vegan soup, dairy free
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4
Calories: 148kcal

Ingredients

  • 1 head cauliflower broken into florets
  • 1 white onion peeled, chopped
  • 1 stalk celery chopped
  • 2 cloves garlic whole, peeled
  • ½ cup raw cashews
  • 3 cups vegetable broth
  • 1 tbsp apple cider vinegar

Soup Toppings

  • Salt and pepper to taste
  • Croutons
  • Seeds
  • Chilli flakes
  • Fresh herbs
  • Balsamic glaze

Instructions

  • Heat a medium non-stick frying pan. Add onions, garlic, celery and 1-2 tbsp of water. Saute these veggies on high heat for 2-3 minutes or until onions become translucent.
  • Transfer sauteed veggies into a large pot. Add cauliflower florets, cashews and vegetable broth. Bring the contents to boil, then turn the heat down to medium and let your soup simmer for about 15-20 minutes or until cauliflower is nice and soft.
  • Transfer your soup into a blender (or use an impact blender), add apple cider vinegar and blitz for 2-3 minutes, making sure the mixture is nice and smooth. Top with your preferred toppings and enjoy!

Nutrition

Calories: 148kcal | Carbohydrates: 17g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Sodium: 752mg | Potassium: 576mg | Fiber: 4g | Sugar: 6g | Vitamin A: 375IU | Vitamin C: 72mg | Calcium: 47mg | 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 Vegan Creamy Cauliflower Soup when you join The WonderMamas Meal Plan Membership!

Vegan Meal Plan

Click on the image above or click here!