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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
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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

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

 

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

Vegan Meal Plan

Click on the image above or click here!

 

 

Vegan Spiced Red Lentils
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Roasted Red Pepper Hummus
Roasted Red Pepper Hummus

Roasted Red Pepper Hummus

Welcome back, beautiful people! Today’s recipe is this creamy Roasted Red Bell Pepper Hummus.

This delicious recipe is a twist on the traditional hummus recipe, which doesn’t feature roasted red bell pepper. It is so creamy and so packed with flavor that it’s the perfect dip to eat with your veggies!

I’m always on the hunt for good spreads or dips, to eat with veggies or plant-based chips. And this one is an amazing option if you love hummus. It’s so easy to make, you need less than 10 ingredients and a food processor! You really can’t go wrong with this one.

Process & Serve!

Roasted Red Pepper Hummus

We love hummus so much at our house, and if you are one of those people too, you will want to try this one.

It’s the perfect healthy snack, it’s high in protein, high in fiber and the ingredients are packed with vitamins and immune-boosting properties. Plus, it’s fully plant-based and dairy-free, but still super creamy and smooth. I made a batch and let me tell you, it didn’t last as long as I would have liked. It’s an amazing way to increase the amount of veggies and your family’s diet.

Also, I love how versatile hummus is. For example, I think it goes very well with salads, it makes them so creamy and you won’t even need to add any other seasoning sometimes.

Try it out with veggies and chips, but also try adding it to salads or other dishes that would go amazing with it and let me know how it turns out!

 

Roasted Red Pepper Hummus

What you will need to make this Delicious Roasted Red Pepper Hummus:

 

Ingredients Required:

Roasted Red Bell Peppers

Chickpeas

Lemon

Tahini

Garlic

Cumin

Sea Salt

 

Orgain Protein
 

Check out these other amazing snacks!

Vegan Stuffed Peppers with “Goat Cheese”
Healthy Vegan Brownies
Homemade Vegan Energy Bars

 

Benefits of…

Red Peppers

  • Bell peppers are rich in many vitamins and antioxidants, especially vitamin C and various carotenoids. For this reason, they may have several health benefits, such as improved eye health and reduced risk of several chronic diseases.

Cumin

  • Cumin has many evidence-based health benefits. Some of these have been known since ancient times, while others are only just being discovered. Using cumin as a spice increases antioxidant intake, promotes digestion, provides iron, may improve blood sugar control and may reduce food-borne illnesses.

Chickpeas

  • We love chickpeas on this blog! They are a great source of vitamins, minerals and fiber. Overall providing many benefits to your plant-based diet. Chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. Most important of all, they are high in protein, making it a staple for a plant-based diet.

 

Roasted Red Pepper Hummus

Roasted Red Pepper Hummus

Looking for a healthy and delicious snack? Look no further than this delicious hummus made from roasted red bell peppers!
5 from 1 vote
Print Pin Rate
Course: Dip, Snack
Cuisine: American, Mediterranean
Keyword: dairy free, gluten free, vegan
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 8
Calories: 57kcal

Equipment

  • Food Processor

Ingredients

  • 1 jar roasted red peppers about ¾ cups
  • 1 can chickpeas
  • 1 lemon juiced
  • ¼ cup tahini well stirred
  • 1 clove garlic
  • ½ tsp cumin
  • Pinch sea salt
  • 2 tbsp water or more as needed

To Serve

  • Carrots
  • Zucchini
  • Cucumbers
  • Extra Bell Peppers
  • Crackers

Instructions

  • Add the tahini and lemon juice to the food processor and process until a cream is formed. Scrape down the sides if needed.
  • From here, add in the garlic (peeled and crushed), cumin, and sea salt. Process again.
  • Rinse and drain the chickpeas and add to the food processor. Process until very smooth and creamy. Add water as needed.
  • Lastly, add the bell peppers and process for 2 minutes until smooth. Add extra water here if needed as well. Taste test and adjust with sea salt/pepper or even extra lemon.
  • Serve with sliced veggies and/or crackers.

Nutrition

Sodium: 585mg | Calcium: 32mg | Vitamin C: 27mg | Vitamin A: 221IU | Sugar: 1g | Fiber: 1g | Potassium: 115mg | Calories: 57kcal | Saturated Fat: 1g | Fat: 4g | Protein: 2g | Carbohydrates: 5g | Iron: 1mg

In search of a Food Processor to make all of your vegan snack 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
 

 

Find more healthy vegan recipes like this Roasted Red Pepper Hummus when you join The WonderMamas Meal Plan Membership!

Vegan Meal Plan

Click on the image above or click here!

 

 

Roasted Red Pepper Hummus
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Pomegranate Sweet Potato Salad 1
Vegan Pomegranate Quinoa Salad

 Vegan Pomegranate Quinoa Salad

Welcome back Mamas! Today I’m coming to you with a tasty pomegranate salad for Fall!

This Vegan Pomegranate Quinoa Salad is the a fantastic combination between a nourishing, filling, hearty fall meal and a light salad. It’s a perfectly balanced dish, the quinoa is high in protein and fibers, and adds heartiness to the dish.

The sweet potatoes and the amazing cashew dressing add creaminess and so much taste. Finally, the pomegranate, which is rich in antioxidants, adds that wonderful crunch and makes it so colorful and pretty!

  Pomegranate Sweet Potato Salad  
 

  This recipe is one of my favorite because all of the ingredients are seasonal, meaning they are much more tasteful during this time of the year.

As a matter of fact, by eating produce grown close to home, we can reduce our carbon emissions and reconnect with the land.

For instance it’s so easy to grow baby spinach, you can even do it in a pot!

Just make sure you plant them at the end of the summer, just before it gets cold, and harvest them when – well – they’re still babies! It’s been raining quite frequently lately, and I haven’t even watered them since I planted the seeds.

 

Pomegranate Sweet Potato Salad 6 
 

What you will need for this delicious Vegan Pomegranate Quinoa Salad …


Ingredients Required:

Sweet potato

Walnuts

Pomegranate seeds

Vegetable broth

Quinoa

Parsley

Baby spinach

Cashews

Lemon

Maple syrup 

 

Orgain Protein
 

Find more heartwarming recipes below: 

Cranberry Orange Walnut Salad: Vegan and Oil Free!

Veggie Packed Pineapple Tofu Salad

Vegan Harvest Bowl with Turmeric Dressing

Benefits of…

Walnuts

  • Walnuts are amazing for adding good fats to your diet. They also have a high amount of omega-3 fatty acids, which are a great help against cardiovascular diseases. Studies have shown that eating walnuts can help lower LDL (“bad”) cholesterol in particular, but also lower your cholesterol overall.

Pomegranate seeds

  • Pomegranate has anti-oxidant and anti-viral properties because is said to be a good source of vitamins, especially vitamin A, vitamin C, and vitamin E, as well as folic acid. Wonderful to prevent colds and other viruses typical of the fall months.

Cashews

  • A part from being so tasty, cashews are low in sugar and rich in fiber, heart-healthy fats, and plant protein. They’re also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.


Pomegranate Sweet Potato Salad

Pomegranate Sweet Potato Salad

Try this delicious vegan pomegranate sweet potato salad to brighten up the fall and winter days!
5 from 1 vote
Print Pin Rate
Course: dinner, lunch
Cuisine: American
Keyword: beginner friendly, healthy recipes
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 4
Calories: 492kcal

Ingredients

  • 2 Sweet potatoes diced in cubes
  • 1/2 cup Walnuts crushed
  • 1/2 cup Pomegranate seeds add more as you wish!
  • 1/2 cup Quinoa Dry - Rinse before cooking
  • 1 cup Vegetable broth
  • 3 tbsp Fresh parsley minced
  • 4-8 handfuls Baby spinach

Dressing

  • 1 cup Cashews soaked overnight
  • 1 Lemon juiced
  • 3/4 cup Water
  • 1/4 tsp Sea salt
  • 1/2-1 tbsp Maple syrup

Instructions

  • Preheat the oven to 400F/200C and line the baking sheet with parchment paper or a silicone mat. Peel and dice the sweet potatoes into small cubes. Season with just a bit of salt and pepper and bake for 25-30 minutes until fork tender and/or brown to your desired preference.
  • While the sweet potatoes cook, rinse the quinoa in a mesh strainer and add to a small saucepan with 1 cup vegetable broth. Bring the quinoa to a boil and then a light simmer.
  • Removing the seeds from the pomegranate: Begin by rolling the pomegranate on the countertop to make the seed removal much easier. Slice the pomegranate into 4 sections and peel the skin away while scooping the seeds into a small dish. The rolling of the pomegranate helps to release the seeds without too much hassle.
  • Mince the parsley and add all of the dressing ingredients into a small blender or food processor. Blend until smooth, taste test and adjust to your preference.
  • Once the quinoa and sweet potatoes are ready, let cool slightly and then toss gently with all of the ingredients. Drizzle the dressing over and serve.

Nutrition

Sodium: 477mg | Calcium: 114mg | Vitamin C: 31mg | Vitamin A: 19210IU | Sugar: 13g | Fiber: 9g | Potassium: 1047mg | Calories: 492kcal | Saturated Fat: 4g | Fat: 25g | Protein: 14g | Carbohydrates: 58g | Iron: 5mg

In search of a High Speed Blender to make all your DIY recipe dreams come true? Here are our top 3 picks:

Our Current Blender: The Vitamix Explorian Blender
  • It took me 3 years to choose this blender haha. I’m not even joking. I was so afraid of the price. So, instead, I purchased two other blenders in those 3 years that, low and behold, BROKE. The plant based lifestyle will wreak havoc on most blenders so you must choose a high quality one with a WARRANTY. The Explorian is one of the most inexpensive vitamix options but it still works great. I use it multiple times a day, every single day, and all of the recipes are from this beauty! Check out deals around Black Friday – you can usually snag one of these for under 200USD. For my European followers: Get ready to pay MORE than North America. I’m not sure why, but vitamix in Europe is double the price (which is actually more than double because we pay in euros/pounds/etc).

Vitamix Blender
 

Blendtec Classic Fit Blender
  • I have never owned a Blendtec, but I did live with someone who had one and it was pretty amazing. Never understood why it didn’t come with a tamper (?) but it does work beautifully. I am pretty biased with my years of experience with the vitamix over the Blendtec, but the price point is fantastic and there are TONS of videos out there comparing the two.

Blendtec
 

Nutri Ninja
  • I had a Ninja blender for years and years before I found the plant based lifestyle (or it found me). Prior to going plant based, I loved to make smoothies on a daily basis (still do today!). However, my smoothies were much *kinder* to the blender than today. While having owned both, I could just (and never would) compare a Ninja to a Vitamix – the difference is staggering. However, if you are just looking to blend up some oats, make light smoothies, or create epic dressings? Then go ahead and choose this one!

Ninja Bullet

Find more healthy vegan recipes like this Pomegranate Sweet Potato Salad  recipe when you join The WonderMamas Meal Plan Membership!

 

Meal Plan Menus
 

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.

Pomegranate Sweet Potato Salad 6

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