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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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Vegan Green Bean Casserole
Vegan Green Bean Casserole

Vegan Green Bean Casserole

Welcome back mamas! Today’s recipe is a healthy and delicious Vegan Green Bean Casserole.

There are tons of ways to make a good and effortless meal, especially for the holiday season. And during this time, you can’t really go wrong with a yummy casserole.

It is really one of the best ways to make healthy comfort food and sneak more veggies into your family’s diet.

When I made this for a family function, everybody went back to get 2nds and 3rds, even the kids! Moreover, this vegan green bean casserole can be easily made gluten-free, it’s perfect for any family dinner or lunch and great if you have to make it ahead of time. Just pop it in the oven for 10 minutes before serving and it’s going to be perfect as if it had been just made!

Sauté – Simmer – Bake – Serve!

Vegan Green Bean Casserole
 

I must say I really love casserole, it’s such a comforting food. It’s perfect when you really want to get that feeling of a good family meal that just came out straight of the oven. You know what I’m talking about: warm and filling, with lots of flavorful goodness.

This one particular recipe is a bit of a spin on the more traditional ones. I used coconut milk and paprika to make it super rich in flavor. Which makes it taste like a complicated meal, when really it’s so easy to make it practically makes itself.

Also, I had to add some seasonal ingredients, like mushrooms! In fact, eating seasonal veggies and fruits is really important to support sustainable agriculture. Plus, they taste even better!

 

Vegan Green Bean Casserole

What you will need to make this Vegan Green Bean Casserole:

Ingredients Required:

Onion

Garlic

Mushrooms

Grean Beans

Coconut Milk

Cornstarch or Arrowroot

Vegetable Stock Powder

Smoked Paprika

Nutritional Yeast

Flour

Stale sourdough or Crackers

Salt

 

Orgain Protein
 

Check out these other amazing Holiday Inspired Vegan Dishes!

Vegan Thanksgiving Dinner Wraps

Super Simple Vegan Pumpkin Pie

Creamy Vegan Pumpkin Pasta

 

Benefits of…

Green Beans

  • This veggie is a fairly good source of vitamins and minerals. Namely, green beans contain high amounts of folate. One cup of raw green beans contains 33 micrograms (mcg) of folate, almost 10 percent of the daily recommended value. Folate is a B vitamin that helps prevent neural tube defects and other birth defects.

Mushrooms

  • They are rich in the B vitamins: riboflavin, niacin, and pantothenic acid. The combination helps protect heart health. Riboflavin is good for red blood cells. Niacin is good for the digestive system and for maintaining healthy skin.

Nutritional Yeast

  • Nutritional yeast is ax highly nutritious vegan food product with various potential health benefits. It can be used to add extra protein, vitamins, minerals and antioxidants to meals. Studies suggest that nutritional yeast may help protect against oxidative damage, lower cholesterol and boost immunity.
Vegan Green Bean Casserole

Vegan Green Bean Casserole

Looking for a gorgeous side dish for a holiday dinner? Give this vegan green bean casserole a try!
5 from 1 vote
Print Pin Rate
Course: dinner, Side Dish
Cuisine: American
Keyword: dairy free, Vegan Holiday Dinner, Vegan Thanksgiving
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 6
Calories: 172kcal

Ingredients

  • 1 large onion peeled, finely chopped
  • 2 cloves garlic peeled, finely chopped
  • 1 cup mushrooms sliced
  • 2.5 cups green beans fresh or frozen, cut in half
  • 1 can coconut milk full fat
  • 1-2 tbsp cornstarch or arrowroot optional, for thickening
  • 1 tbsp vegetable stock powder

For the “crispy onion” layer:

  • 2 tsp smoked paprika
  • 2 tbsp nutritional yeast
  • 2 tbsp flour all purpose or gluten-free if desired
  • 1 slice stale sourdough OR a handful of crackers crushed into crumbs
  • ¼ tsp salt

Instructions

  • In a small bowl, combine nutritional yeast, flour, smoked paprika and salt. Add bread or cracker crumbs and mix everything thoroughly together.
  • Heat a non-stick frying pan on the stove. Add ¾ of the chopped onions into the pan and saute on high heat for 1-2 minutes, or until the onions start becoming translucent. Add the crumb and spice mixture. Keep cooking for further 3-4 minutes, you should notice the mixture getting brighter in colour. Set the contents on the pan aside and place it back onto the stove.
  • Add the rest of the onion, along with garlic and mushrooms. You’ll notice the mushrooms releasing some moisture, which should make the cooking process easier. Stir fry for 3-5 minutes.
  • Add green beans, coconut milk and vegetable stock powder. Bring the contents to boil. If the casserole is too watery for your taste, add 1-2 tbsp of cornstarch or arrowroot powder. Once boiling, cook for about 5 minutes.
  • Finally, transfer the bean and mushroom mixture into a casserole dish and top it with a layer of crispy onions. Bake for until the top layer is nice and crispy, while the creamy mixture is bubbling at the edges (approximately 10-15 mins).

Nutrition

Sodium: 110mg | Calcium: 34mg | Vitamin C: 8mg | Vitamin A: 645IU | Sugar: 3g | Fiber: 3g | Potassium: 380mg | Calories: 172kcal | Saturated Fat: 12g | Fat: 14g | Protein: 4g | Carbohydrates: 11g | Iron: 3mg

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 Green Bean Casserole when you join The WonderMamas Meal Plan Membership!

Vegan Meal Plan

Click on the image above or click here!

 

 

Copy of Pinterest Recipe Templates
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Vegan Thanksgiving Dinner Wraps
Vegan Thanksgiving Dinner Wraps

Vegan Thanksgiving Dinner Wraps

Welcome to another amazing recipe Mamas! If you were looking for a Vegan Thanksgiving recipe this easy vegan wrap will be an amazing idea for your family dinner!

If you are hosting a family meal or in need of a wonderful recipe to bring over to a friend’s house or family dinner, this plant-based recipe is gonna wow all of your guests, even the ones that like to stick to traditions, thanks to the delicious cranberry sauce and the pecans.

Bake – Wrap – Serve!

Vegan Thanksgiving Dinner Wraps
 

Choosing what to make for Thanksgiving seems truly like a daunting task. Is it going to be good? is everyone going to like it? They all rely on you to make that special day awesome, and it can be a lot of pressure.
Personally, on days like Thanksgiving, I usually cook meals I’ve made before, that are easy to make and are a crowd-pleaser.

This is one of the easiest quickest meals you could ever make for Thanksgiving. I love cooking, but during a holiday maybe you just want to rest, spend quality time with your family and not worry about waking up early to spend hours in the kitchen and even more hours cleaning up afterward.

Sometimes one just needs to chill and not think about all of this. This wrap is the perfect recipe for that. It comes together in no time but the pay-back in flavor will not disappoint you!

Vegan Thanksgiving Dinner Wraps

What you will need to make this Delicious Vegan Thanksgiving Dinner Wraps:

 

Ingredients Required:

Wraps

Sweet potatoes

Carrots

Pecans

Salad greens

Cranberry sauce

Chickpeas

Smoked paprika

Sumac powder

Chives

Salt&Pepper

 

Orgain Protein
 

Check out these other amazing Vegan Holiday Recipes!

The Perfect Vegan Cornbread

Super Simple Vegan Pumpkin Pie

Vegan Scalloped Potatoes

 

Benefits of…

Sweet Potatoes

  • They are an amazing veggie, a great source of fiber, and they are also naturally packed with vitamin B5, riboflavin, niacin, thiamin, and carotenoids due to their naturally orange color. Scientists have determined that sweet potatoes contain anti-inflammatory, anti-diabetic, and anticancer properties.

Pecans

  • This delicious nut is rich in protein, healthy fats, and fiber that can help keep you energized and satisfied. They 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.

Cranberry Sauce

  • Cranberry sauce offers the same Vitamin C nutrients that can mean fewer colds and flu this winter. A half-cup serving delivers about 4 percent of your daily Vitamin C needs, but every little bit helps! Believe it or not, cranberry sauce can help you look like a million bucks.

 

Vegan Thanksgiving Dinner Wraps

Vegan Thanksgiving Dinner Wraps

Looking for an easy Thanksgiving recipe that brings forth all the wonderful tastes of Thanksgiving without spending hours in the kitchen? Try these vegan thanksgiving dinner wraps!
5 from 1 vote
Print Pin Rate
Course: dinner, lunch
Cuisine: American, holiday, Thanksgiving
Keyword: dairy free cheese, gluten free, Oil Free, Vegan Holiday Dinner, Vegan Thanksgiving
Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
Servings: 4
Calories: 290kcal

Ingredients

  • 4 wraps
  • 1 sweet potato cut into semi-circles
  • 1 carrot cut into matchsticks
  • ½ cup pecans
  • 2-3 handfuls of microgreens or sprouts
  • ½ cup cranberry sauce
  • 1 can chickpeas drained, rinsed
  • ½ tbsp smoked paprika
  • ½ tbsp sumac powder
  • 1 tsp dried chives
  • Salt and pepper to taste

Instructions

  • Preheat the oven to 430F/220C and line a baking sheet with parchment paper or a silicone mat.
  • Arrange sweet potato and carrot pieces on a sheet, trying to spread them out as much as possible. Sprinkle some salt and pepper on top and stick in the oven for 40 minutes. About halfway through, you want to flip sweet potato slices and give the carrots a gentle toss.
  • About 5 minutes before the end of the baking cycle, add the pecans onto the tray, allowing them to toast slightly.
  • Once your chickpeas are rinsed, transfer them into a mixing bowl. Add salt, pepper, paprika, sumac and chives. Toss everything together to ensure that chickpeas are well coated. Roast on a line tray or cook in a dry non-stick pan for 10 minutes.
  • Finally, when all ingredients are ready, distribute sweet potatoes, carrots, chickpeas, greens and pecans among the wraps. Drizzle some cranberry sauce on top and carefully close your wraps. Serve immediately or save for next day’s lunch.

Notes

**This is a delightful idea for an easy Thanksgiving lunch or small dinner with a few other sides (see our other thanksgiving posts for more ideas!). We had this with homemade mashed potatoes and it was just delicious. I am hooked!

Nutrition

Sodium: 259mg | Calcium: 72mg | Vitamin C: 11mg | Vitamin A: 11851IU | Sugar: 18g | Fiber: 5g | Potassium: 401mg | Calories: 290kcal | Saturated Fat: 1g | Fat: 11g | Protein: 5g | Carbohydrates: 45g | 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 Thanksgiving Dinner Wraps when you join The WonderMamas Meal Plan Membership!

Vegan Meal Plan

Click on the image above or click here!

 

 

0
Vegan Berry Winter Salad
Vegan Berry Winter Salad

Vegan Berry Winter Salad

Hello everyone, and welcome back to my blog! This vegan berry salad is perfect if you were looking for a yummy winter salad!

When eating vegan or plant-based, we often find ourselves having to create difficult recipes or eating sad salads. They can be extremely boring and tasteless.

You can’t put a bunch of leaves and some carrots in a bowl and call it a salad, you must add some spice to that! Also, what better way to spice up a salad than add some sweet berries?

Sauté – Boil – Simmer – Serve!

Vegan Berry Winter Salad
 

Sometimes I find myself really craving a salad like this one, so rich in flavor and yummy, almost like comfort food. I just want to grab everything that I have in the kitchen and pour it into a bowl, to make it the yummiest salad ever. I truly tried doing that with this recipe.

This salad has a lot of my favorite things: avocado, dried cranberries, a kickass homemade dressing and some good vegan protein source, like chickpeas.

I really wanted to pack it full of nutrients and yummy ingredients.

This time around, I really played around with flavor, especially for the dressing, which is made of balsamic vinegar, an ingredient that is commonly used here in Italy in salads. To that basic, yet super tasty dressing, I added stuff like: Medjool dates, soy sauce, dijon mustard and so on (you can find everything in the recipe card below!).

This salad dressing will pull together all the flavors in the salad and will make you forget you are eating a salad, really!

Add some croutons and nuts for the crunch and you have the perfect winter salad, that will satisfy all of you cravings!

Vegan Berry Winter Salad

What you will need to make this Vegan Berry Winter Salad:

 

Ingredients Required:

Red onion

Chickpeas/garbanzo beans

Spinach

Arugula

Strawberries

Blackberries

Avocado

Walnuts

Dried cranberries

Balsamic vinegar

Dates

Soy sauce

Dijon Mustard

Nutritional yeast

Onion powder

Garlic

 

Orgain Protein
 

Check out these other amazing Holiday Inspired Vegan Dishes!

The Perfect Vegan Cornbread
Vegan Scalloped Potatoes
Nourishing Vegan Stuffed Sweet Potatoes

 

Benefits of…

Blackberries

  • Like all berries, blackberries are packed with vitamins and fiber. They help with your immune system and they are also good for brain health and a good antioxidant!

Cranberries

  • Many people consider cranberries to be a superfood due to their high nutrient and antioxidant content. In fact, research has linked the nutrients in cranberries to a lower risk of urinary tract infection (UTI), the prevention of certain types of cancer, improved immune function, and decreased blood pressure.

Walnuts

  • Walnuts have a wealth of the good kind of fats — polyunsaturated fats, which are better for you than saturated fats. They also have a high amount of omega-3 fatty acids. Studies have shown that eating walnuts can help lower LDL (“bad”) cholesterol in particular, but also lower your cholesterol overall.

 

Vegan Berry Winter Salad

Vegan Berry Winter Salad

This delicious and vibrant vegan berry winter salad will turn any gloomy day into a bright and energetic one!
5 from 1 vote
Print Pin Rate
Course: lunch, Salad
Cuisine: American
Keyword: dairy free, easy vegan salad
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4
Calories: 406kcal

Ingredients

  • ½ red onion sliced thin
  • 1 can chickpeas/garbanzo beans rinsed and drained
  • 4 cups spinach
  • 2 cups arugula
  • 1/2 cup strawberries sliced thin
  • 1/2 cup blackberries
  • 1 avocado diced small
  • 1/2 cup walnuts crushed
  • 1/2 cup dried cranberries

Dressing

  • 1 cup balsamic vinegar
  • 3 Medjool Dates
  • 3 tbsp Soy sauce
  • 2 tbsp Dijon mustard
  • 3 tbsp nutritional yeast
  • 1 tbsp onion powder
  • 1 clove garlic minced

To serve

  • 1 loaf sourdough bread – left out to harden
  • 1 tsp vegan butter

Instructions

  • Start with the dressing: Cover the pitted dates with 2 cups of boiling water for 15 minutes if they are not already soft. Prep the salad while those soften up.
  • Chop the sourdough bread into small cubes and toss into a skillet with a tsp of butter. Toss until crispy!
  • Simply rinse and drain the chickpeas and prep the fruit and veggies.
  • Add all of the salad ingredients to a large bowl and lightly toss.
  • The dates should be ready! Scoop out ¼ cup (60 ml) of the boiling water and drain the rest. Add the ¼ cup water, dates and all dressing ingredients to a blender or food processor and blend until smooth. This will last for a week in the fridge. Taste test and adjust as needed.
  • Drizzle a good amount all over the salad. Enjoy!

Nutrition

Sodium: 895mg | Calcium: 120mg | Vitamin C: 31mg | Vitamin A: 3236IU | Sugar: 35g | Fiber: 11g | Potassium: 954mg | Calories: 406kcal | Saturated Fat: 2g | Fat: 19g | Protein: 10g | Carbohydrates: 54g | Iron: 3mg

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 Berry Winter Salad when you join The WonderMamas Meal Plan Membership!

Vegan Meal Plan

Click on the image above or click here!

 

 

Vegan Berry Winter Salad
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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

Sodium: 752mg | Calcium: 47mg | Vitamin C: 72mg | Vitamin A: 375IU | Sugar: 6g | Fiber: 4g | Potassium: 576mg | Calories: 148kcal | Saturated Fat: 1g | Fat: 8g | Protein: 6g | Carbohydrates: 17g | 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!

 

 

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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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