Tuscan White Bean Soup is a hearty, creamy one pot meal ready in 30 minutes, packed with veggies, beans, and spices for a soul-warming depth of flavor.

In our house, it wouldn’t be a soup season without mushroom bean soup and vegetarian pasta fagioli as well!

This Tuscan white bean soup is to-die-for! It’s completely vegan, easy to make, and serves about 6 people. But don’t be surprised if there isn’t a drop left by the end of the night, this one got rave reviews in our house!

I have been having fun updating and creating soup and stew recipes this season, like my healthy broccoli cheddar soup, healthy chicken pot pie soup and the viral marry me chicken soup.

There’s just nothing better when the weather cools down!

Why You’ll Love This Recipe

• One of the best soups I ever made: While vegan, the white bean Tuscan soup is thick, hearty, and full of flavor.
• Ridiculously easy: Made in one pot with simple, everyday ingredients.
• Higher in protein: White beans pack this soup with 13 grams of protein, making it more filling than other vegan soups.
• Customizable: Keep it classic or add more vegetables, ground meat, or pasta.

Ingredients for Tuscan White Bean Soup

It doesn’t require a long list of ingredients. Just simple staples and the perfect seasonings.

• White beans: I used low sodium cannellini beans. They’re super creamy with a smooth texture, which makes them perfect for soups. But if you’ve got white navy beans on hand, those work too.
• Mirepoix: A mix of onion, garlic, carrots, and celery that creates the classic flavor base for many soups and stews.
• Olive oil: To saute the veggies and add flavor.
• White wine: It might not be a kitchen staple for everyone, but for this recipe, it helps deglaze the pan, lift all those flavorful bits, and really deepens flavor.
• Vegetable broth: Feel free to use store-bought low sodium broth or homemade vegetable broth.
• Spices: Italian seasoning is added to the mirepoix for a burst of flavor, then salt, pepper, red pepper flakes, and bay leaves go in to simmer.
• Greens: I like kale because it has a heartier texture, but baby spinach is good too.
• Fresh herbs: Some chopped parsley or basil for a finishing touch.

How to Make Tuscan White Bean Soup

This soup is perfect for beginners, easy on the budget, and great for meal prep. Here’s how to make it.

1. Saute the veggies: Saute the onion and garlic in a large pot or Dutch oven with oil for 3 minutes. Toss in the celery and carrots, and saute for another 7-10 minutes. Sprinkle in the Italian seasoning and give it a few stirs. Pour in the white wine and let it simmer a bit.
2. Combine and simmer: Stir in the beans, broth, salt, pepper, red pepper flakes, and bay leaves. Bring to a boil covered, then lower the heat and let it simmer for 15 minutes.
3. Blend: Puree 2 cups of soup, make sure to include veggies and beans, either in a blender or with an immersion blender.
4. Finish the soup: Transfer back to the pot, add kale, parsley, and stir. Give it a try and adjust any seasonings to taste.

Variations

• Add Parmesan rind: In the beginning with the broth. Your soup won’t be vegetarian anymore unless you use vegetarian Parmesan cheese.
• Add ground meat: Saute some crumbled sausage, ground turkey, or ground chicken before sauteing the vegetables and transfer to a plate. Then add back to the soup with kale and parsley.
• Add cooked chicken: If you’re not feeling like ground meat or have some leftover chicken, just mix it in at the end.
• Other greens: Kale and spinach are my defaults, but Swiss chard would also be delicious. Just remove the rib and chop it finely.
• Saute more veggies: Bulk it up with leeks, bell peppers, mushrooms, zucchini, butternut squash, or green beans.

Serving Ideas

This Tuscan white bean and kale soup is hearty on its own, but it pairs really well with a good crusty bread or a toasted slice of cottage cheese bread.

For something a bit different, serve it with a side of Instant Pot jasmine rice, or a grilled cheese on the side never hurts!

How to Store and Reheat

Store: Once cooled, this soup will store in an airtight container in the refrigerator for 5 days.

Freeze: Transfer to a freezer safe container, leaving room for expansion, and freeze for up to 3 months. Let is defrost in the fridge overnight.

Reheat: Heat up the amount that you want by letting it simmer on low with the lid on.

FAQs

More Soup Recipes to Try

• Instant Pot zuppa toscana
• Lentil spinach soup
• Instant Pot 15 bean soup
• Instant Pot ham and bean soup

Print

Tuscan White Bean Soup

Tuscan White Bean Soup is a hearty, creamy one pot meal ready in 30 minutes, packed with veggies, beans, and spices for a soul-warming depth of flavor.

Course Soup and Stew

Cuisine North American

Diet Gluten Free

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 6 servings

Calories 332kcal

Author Olena Osipov

Equipment

• Large pot

Ingredients

• 1 large onion finely chopped
• 4 large garlic cloves minced
• 5 large celery stalks diced
• 2-3 large carrots chopped
• 1/4 cup olive oil extra virgin
• 1 tablespoon Italian seasoning
• 1/2 cup white wine
• 3 14 ounces cans low sodium cannellini beans rinsed & drained
• 6 cups vegetable broth low sodium
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon red pepper flakes
• 3 bay leaves
• 2 handfuls chopped kale or baby spinach
• 3 tablespoons parsley or basil finely chopped

US Customary – Metric

Instructions

• Preheat large pot on medium heat and add olive oil. Add onion and garlic, saute for 3 minutes, stirring occasionally. Add celery and carrots, saute for another 7-10 minutes, stirring occasionally.
• Add Italian seasoning and cook for 30 seconds, stirring a few times. Add white wine and simmer until reduced, about 3 minutes.
• Add beans, broth, salt, pepper, red pepper flakes and bay leaves. Stir, cover and bring to a boil. Reduce heat to low and simmer for 15 minutes.
• Remove 2 cups of soup, making sure to grab some veggies and beans, and puree in a blender or with an immersion blender.
• Return blended soup back to the pot along with kale and parsley. Stir and adjust any seasonings to taste.
• Serve hot with crusty bread or dinner rolls.

Notes

• Store: Refrigerate in an airtight container for up to 5 days. Reheat desired amount by simmering on low heat while covered.
• Freeze: Freeze in an airtight container, leaving some room for expansion, for up to 3 months.

Nutrition

Calories: 332kcal | Carbohydrates: 45g | Protein: 13g | Fat: 9g | Saturated Fat: 1g | Sodium: 552mg | Fiber: 13g | Sugar: 5g

The post Tuscan White Bean Soup appeared first on iFoodReal.com.

These healthy 2 Ingredient Peanut Butter Cookies are made in one bowl, pack 5 grams of protein, and skip the flour, eggs, and refined sugar. A must try!

Peanut butter cookie lovers, this one’s for you! These 2 ingredient peanut butter cookies are a healthier, easier spin on the classic and you only need one bowl to whip them up.

I’ve made 4 ingredient healthy peanut butter cookies and even 3 ingredient peanut butter cookies, but this 2 ingredient version is the ultimate shortcut to a cookie bliss!

Why You’ll Love 2 Ingredient Peanut Butter Cookies

• Simple ingredients: Just peanut butter and maple syrup. No need for leavening agents, butter or extras.
• Crazy easy: One bowl and 10 minutes of prep time.
• Healthy cookies: Flour-free, refined sugar-free, gluten-free and even egg-free healthy dessert, so you can enjoy both the cookies and the cookie dough without any guilt!
• Crispy and chewy: Crunchy edges + soft center = perfection.

Ingredients You’ll Need

Sometimes we run out of the usual baking essentials, but this 2 ingredient peanut butter cookie recipe doesn’t need any of them!

• Peanut butter: Use smooth peanut butter for a creamy texture or crunchy peanut butter if you like extra crunch. Either way, make sure to use unsalted natural or organic peanut butter for the recipe to work and the best flavor!
• Maple syrup: Pure maple syrup adds sweetness and thickens the peanut butter to form the cookie dough. Honey should work too, just make sure it’s liquid honey. You can melt it in the microwave if needed.

How to Make Peanut Butter Cookies with 2 Ingredients

They couldn’t be easier to make! Here’s how to do it in just a few simple steps. Full recipe card is located below.

Preheat oven to 350 F. Line a large baking sheet with unbleached parchment paper and set it aside.

• Mix the dough: Grab a large mixing bowl and add the peanut butter and maple syrup. Use a spatula to stir it all together until smooth. The dough will thicken as you keep mixing.
• Shape the cookies: Take a small trigger scoop and scoop out the dough, then release onto the baking sheet, making sure to leave about 1.5 inches between each ball. Use a fork to gently press down on each ball to flatten it and create that classic pattern.

• Bake: Pop the cookies in the oven and bake for about 10 minutes. You’re looking for no visible browning, and they should still be soft to the touch.
• Cool the cookies: Take the cookies out of the oven and let them cool on the baking sheet for about 30 minutes or until they’ve hardened up. You can then transfer them to a wire rack to cool off a bit more, if you’d like.

Variations

• Peanut free: You can swap in almond butter or cashew butter, but the texture of the cookies might change based on the consistency.
• Nut free: Substitute sunflower seed butter. The texture may change slightly, and they’ll have a nuttier flavor.
• Add more flavor: Try mixing in 1 teaspoon of almond extract, vanilla extract, or even pumpkin pie spice or cinnamon.
• Sea salt: For a perfectly salty sweet balance. Just be sure to use flaky sea salt, Himalayan pink salt won’t work.
• Add chocolate chips: Adding chocolate chips makes them 3 ingredient peanut butter cookies! Mix in any type of chocolate chips from dark chocolate, milk chocolate, white chocolate, peanut butter chips, or Lily’s sugar free chocolate chips.

How to Store

Store: I like to keep cookies on the counter so they’re easy to grab! Store in an airtight container or on a plate covered with a towel or plastic wrap for up to 5 days in a cool, dark place.

Freeze: Freeze cookies in an airtight container for up to 3 months, and you’ll have a stash of cookies ready whenever you feel like one.

FAQs

More Cookie Recipes to Try

• Healthy no bake cookies
• Protein cookies
• Breakfast cookies

More Peanut Butter Desserts to Try

• Healthy peanut butter cups
• No bake peanut butter oatmeal bars
• Oat flour Christmas monster cookies

Print

2 Ingredient Peanut Butter Cookies

These healthy 2 Ingredient Peanut Butter Cookies are made in one bowl, pack 5 grams of protein, and skip the flour, eggs, and refined sugar.

Course Dessert

Cuisine North American

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Cooling Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 12 cookies

Calories 149kcal

Author Olena Osipov

Equipment

• OXO baking sheet
• Parchment paper sheets
• Small scoop

Ingredients

• 1 cup creamy peanut butter natural or organic
• 1/4 cup maple syrup or honey

US Customary – Metric

Instructions

• Preheat oven to 350 degrees F and line large baking sheet with unbleached parchment paper. Set aside.
• In a large bowl, add peanut butter and maple syrup. Stir with spatula until smooth. Dough will thicken as you keep mixing.
• Using small trigger scoop, scoop the cookie dough and release on a baking sheet, leaving 1.5 inches in between. Using a fork, press on cookie dough balls to flatten them and make a pattern.
• Bake for 10 minutes before any visible browning occurs and cookies are still soft.
• Remove from the oven and let cookies cool for about 30 minutes or until hardened right on a baking sheet. You can transfer them after to cool off more on a cooling rack, if you want.

Notes

• Store: Store in an airtight container or on a plate covered with towel or plastic wrap for up to 5 days, in a cool dark place.
• Freeze: Freeze in an airtight container for up to 3 months.

Nutrition

Serving: 1cookie | Calories: 149kcal | Carbohydrates: 9g | Protein: 5g | Fat: 11g | Saturated Fat: 2g | Sodium: 94mg | Fiber: 1g | Sugar: 6g

The post 2 Ingredient Peanut Butter Cookies appeared first on iFoodReal.com.

These 3 Ingredient Peanut Butter Cookies are soft, chewy and a healthier version of the classic made with no flour, refined sugar or eggs. They take just 10 minutes of prep in one bowl!

When I made my healthy peanut butter cookies I was amazed at how easy and tasty they turned out, but these 3 ingredient peanut butter cookies take it up a notch. Completely flourless, gluten free, and grain-free healthy cookies!

Want to skip the chocolate chips? No problem! They turn into 2 ingredient peanut butter cookies which works just as well, chewy in the middle with those crispy edges. So good!

Why You’ll Love 3 Ingredient Peanut Butter Cookies

• Simple ingredients: Truly 3 ingredients for soft, golden-brown cookies. You can actually eat this cookie dough!
• Healthy cookies: Peanut butter cookies with no eggs, flour, refined sugar or butter.
• One bowl: So easy to make and even easier to clean up.
• Higher in protein: 4 grams per cookie so you can grab one (or two) whenever you need a little pick-me-up!

Ingredients You’ll Need

You’ve probably got these pantry staples in your kitchen already which makes these 3 ingredient cookies for a super easy, healthy dessert.

• Peanut butter: Make sure to use unsalted natural or organic peanut butter. Smooth peanut butter will yield more creamy cookies, crunchy peanut butter more crunchy cookies. It’s totally up to your texture preference.
• Maple syrup: Liquid sweetener helps thicken the peanut butter and bring the cookie dough together. You can also swap it for honey, brown rice syrup, or date syrup.
• Chocolate chips: I love to use mini chocolate chips because they spread throughout the cookies into every nook without needing as many regular chips, though you can use whatever you have.

How to Make 3 Ingredient Peanut Butter Cookies

Here’s a quick overview of how to make peanut butter cookies with 3 ingredients, a large baking sheet, parchment paper, and a small trigger scoop.

First, heat your oven to 350 F and line large baking sheet with unbleached parchment paper. Set aside.

• Mix peanut butter and maple syrup: In a large mixing bowl, combine the peanut butter and maple syrup. Stir with a spatula until smooth. The dough will get thicker as you mix.
• Add chocolate chips: Add 4 tablespoons of chocolate chips and fold them in.
• Shape the cookies: Scoop the cookie dough with a small trigger scoop, roll into balls, and place on a baking sheet with 1.5 inches between them. Flatten each ball with a spatula or fork, then press the remaining chocolate chips on top.
• Bake the cookies: Bake for about 10 minute and no visible browning has occurred.

Variations

• Peanut free: You can substitute almond butter or cashew butter, but keep in mind the cookies may have a slightly different texture depending on the consistency of the nut butter.
• Nut free: Use sunflower seed butter for a nut free version of 3 ingredient peanut butter cookies.
• Flavors: Add a fun twist with 1 teaspoon of almond extract, vanilla extract, pumpkin pie spice or cinnamon.
• Different chocolate chips: Pick from dark chocolate, milk chocolate, white chocolate, peanut butter chips, or Lily’s sugar free chocolate chips.
• Flaky sea salt: Sprinkle flaky sea salt on top for a touch of sophistication. It really brings out the rich peanut butter flavor.

How to Store

Store: Keep your cookies in an airtight container, or on a plate covered with a towel or plastic wrap. They’ll stay fresh for up to 5 days in a cool, dark spot.

Freeze: Transfer to an airtight container or Ziplock freezer bag and store in the freezer for up to 3 months.

FAQs

More Cookie Recipes to Try

• Healthy no bake cookies
• Protein cookies
• Breakfast cookies

More Peanut Butter Desserts to Try

• Healthy peanut butter cups
• No bake peanut butter oatmeal bars
• Oat flour Christmas monster cookies

Print

3 Ingredient Peanut Butter Cookies

These 3 Ingredient Peanut Butter Cookies are soft, chewy and a healthier version of the classic made with no flour, refined sugar or eggs. They take just 10 minutes of prep in one bowl!

Course Dessert

Cuisine North American

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Cooling Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 15 cookies

Calories 146kcal

Author Olena Osipov

Equipment

• OXO baking sheet
• Parchment paper sheets
• Small scoop

Ingredients

• 1 cup creamy peanut butter natural or organic
• 1/4 cup maple syrup or honey
• 5 tablespoons mini chocolate chips divided

US Customary – Metric

Instructions

• Preheat oven to 350 degrees F and line large baking sheet with unbleached parchment paper. Set aside.
• In a large bowl, add peanut butter and maple syrup. Stir with spatula until smooth. Dough will thicken as you keep mixing. Add 4 tablespoons of chocolate chips and stir to incorporate.
• Using small trigger scoop, scoop the cookie dough, roll into balls and place on a baking sheet, leaving 1.5 inches in between. Using a small spatula or fork, press on cookie dough balls to flatten them. Gently press remaining 1 tablespoon of chocolate chips on top.
• Bake for 10 minutes before any visible browning occurs and cookies are still soft.
• Remove from the oven and let cookies cool for about 30 minutes or until hardened right on a baking sheet. You can transfer them after to cool off more on a cooling rack, if you want.

Notes

• Store: Store in an airtight container or on a plate covered with towel or plastic wrap for up to 5 days, in a cool dark place.
• Freeze: Freeze in an airtight container for up to 3 months.

Nutrition

Serving: 1cookie | Calories: 146kcal | Carbohydrates: 10g | Protein: 4g | Fat: 10g | Saturated Fat: 3g | Cholesterol: 0.1mg | Sodium: 81mg | Fiber: 1g | Sugar: 7g

The post 3 Ingredient Peanut Butter Cookies appeared first on iFoodReal.com.

These healthy No Bake Brownies are fudgy, chocolaty and made with just 8 simple ingredients! Your family will never guess the secret!

Years ago, I made black bean brownies and later thought why not make a no bake version?! Fast forward to the holidays, and it feels like the perfect time for these no bake brownies to make a comeback!

I love sneaking alternative ingredients into my brownies. In fact, almost every single brownie recipe on my blog has a hidden element that makes them a healthy dessert. Like healthy zucchini brownies, sweet potato brownies, and healthy pumpkin brownies.

So, don’t spill the beans (pun intended) about the black beans and applesauce. Let everyone try them first and watch their faces light up!

Why You’ll Love This Recipe

• Crowd pleaser: Readers and friends say no one ever tastes the black beans, and the brownies disappear in no time!
• Guilt-free: No bake brownies recipe skips the flour, eggs, and butter. Is naturally sweetened, gluten-free, and vegan.
• Quick and easy: This no bake dessert comes together in 10 minutes, then you simply pop it in the freezer.
• Instant enjoyment: You store them in the freezer and can enjoy them pretty much immediately, no need to thaw long.

Ingredients for No Bake Brownies

Here’s the short list of ingredients you will need.

• Black beans: The foundation of this brownie recipe. You can use canned beans or Instant Pot black beans. Just be sure to rinse and drain them first.
• Medjool dates: These naturally sweet and meaty dates add body and proper texture to the brownies. Make sure they’re pitted and don’t use any other kind of dates.
• Applesauce: Adds moisture and a hint of sweetness. You can use either sweetened or unsweetened applesauce. Also homemade applesauce like Instant Pot applesauce works.
• Cacao powder: Cocoa powder works as a substitute for cacao powder in any recipe. The main difference is that cacao offers more health benefits.
• Coconut oil: Melted coconut oil adds richness and helps bind the ingredients together. I also use it for the chocolate drizzle.
• Vanilla and salt: Classic baking staples that boost flavor and balance sweetness.
• Mini chocolate chips: You can use dark chocolate chips or semi-sweet chocolate chips.
• Hot water: Softens the dates, making the mixture smoother and easier to blend.

How to Make No Bake Brownies

Simply blend everything together, then pour the batter into a baking dish and freeze. I used my small Kitchenaid food processor.

• Blend the ingredients: In a food processor, combine black beans, dates, applesauce, cacao powder, coconut oil, vanilla, salt, and hot water. Blend until smooth, stopping to scrape the sides and adding a little more water, if needed, to get it moving.
• Add chocolate chips and pour: Dump chocolate chips in and pulse a few times. Then, pour the batter into a parchment paper lined baking pan and spread it out evenly with a spatula.
• Make the drizzle: Add chocolate chips and coconut oil to a small bowl. Microwave for 1-2 minutes, stirring halfway. Drizzle over brownies.
• Freeze and slice: Freeze for at least 3 hours, then cut into 16 squares and enjoy!

Variations

• Mix-ins: Chopped nuts like walnuts, pecans or hazelnuts, freeze-dried fruit, coconut flakes or chocolate chips can either go in the batter or be used as a topping. Adding them to the batter will blend the flavors throughout, while topping them before freezing will give a crunchy finish.
• Add frosting: Instead of a chocolate drizzle, spread on healthy chocolate frosting.
• Thicker brownies: Add 1/3 cup almond flour to the batter.
• Flaky sea salt: A sprinkle of sea salt takes these brownies to the next level!

How to Store

Freeze: Keep these no bake brownies frozen! Store in an airtight container for 3-4 months. Enjoy straight from the freezer or let them thaw for 2-3 minutes.

It helps to line the layers of slices with parchment paper for easier separating when you want just one brownie.

FAQs

More Brownies Recipes to Try

• Almond flour brownies
• Oat flour brownies
• Cacao nibs brownie bites
• Banana brownies

Other No Bake Recipes

• Healthy chocolate coconut balls
• Healthy no bake cookies
• Homemade crunch bars
• No bake peanut butter oatmeal bars
• Coconut oil fudge
• Date bark
• Chocolate berry bars

Print

No Bake Brownies

These healthy No Bake Brownies are fudgy, chocolaty and made with just 8 simple ingredients! Your family will never guess the secret!

Course Dessert

Cuisine North American

Diet Vegan

Prep Time 20 minutes minutes

Freezing Time 3 hours hours

Total Time 3 hours hours 20 minutes minutes

Servings 16 brownies

Calories 129kcal

Author Olena Osipov

Equipment

• Food processor
• Square baking dish
• Parchment paper sheets

Ingredients

For the Brownies:

• 14 ounces can low sodium black beans drained & rinsed
• 13 Medjool dates pitted
• 1/4 cup applesauce unsweetened or sweetened
• 1/3 cup cacao powder
• 3 tablespoons coconut oil melted
• 1 teaspoon pure vanilla extract
• 1/4 teaspoon salt
• 4-5 tablespoons hot water
• 2 tablespoons mini chocolate chips

For the Drizzle:

• 2 tablespoons mini chocolate chips
• 1 teaspoon coconut oil

US Customary – Metric

Instructions

• Line square 8×8 inches baking dish with parchment paper and set aside.
• In a food processor, add black beans, dates, applesauce, cacao powder, coconut oil, vanilla, salt and hot water. Process until smooth, pausing and scraping the walls and adding a bit more water if you mixture isn't going.
• Add chocolate chips and pulse a few times just to combine. Pour batter into previously prepared baking dish and level with spatula.
• To make the drizzle, in a small bowl, combine the chocolate chips and coconut oil. Melt in a microwave for 1-2 minutes, pausing and stirring. Drizzle on top of brownies and freeze for at least 3 hours.
• Cut into 16 squares and enjoy!

Notes

• Store: Keep brownies frozen at all times! Store in the freezer in an airtight container for up to 3 – 4 months. Enjoy from frozen or let thaw for 2-3 minutes.

Nutrition

Serving: 1brownie | Calories: 129kcal | Carbohydrates: 20g | Protein: 1g | Fat: 4g | Saturated Fat: 4g | Cholesterol: 0.04mg | Sodium: 72mg | Fiber: 3g | Sugar: 15g

The post No Bake Brownies appeared first on iFoodReal.com.

These 4 ingredient Healthy Peanut Butter Cookies are rich, sweet, and slightly chewy. Made with no eggs, oil, or butter they are suitable for many diets including gluten free!

We also love these 3 ingredient peanut butter cookies and 2 ingredient peanut butter cookies!

These healthy peanut butter cookies are wonderful! Once baked, they are perfect for a mid-afternoon treat, lunch boxes, and pre or post-workout snacking.

Better yet, they’re also freezer friendly for up to 6 months, so you always have a healthy dessert on hand!

Why You’ll Love This Recipe

• Easy recipe: All you need is just one bowl and a few minutes to prep before baking. No dough chilling is necessary!
• Higher in protein: 5 grams of protein per cookie to keep you satiated.
• Naturally sweetened: No refined sugars are necessary to make these healthy cookies.
• Any diet friendly: You can bring these cookies anywhere and everyone can enjoy them, except for people with peanut allergy, of course.

Ingredients for Healthy Peanut Butter Cookies

One of the best things about this recipe is that you probably already have all the required ingredients sitting in your kitchen!

• Peanut butter: I like to use organic or natural smooth and unsalted peanut butter. However, you can also use crunchy peanut butter. In any case, avoid peanut butter with added sugars, salt and other additives for best results.
• Almond flour: Fine almond flour works best for smoother texture but you can also use almond meal in a pinch.
• Sweetener: Use liquid sweetener of choice such as honey (non-vegan), brown rice syrup, maple syrup, or date syrup. Sugar free liquid sweetener options will also work.
• Vanilla extract: Pure vanilla is best and will help make these cookies taste like even more of a treat.
• Salt (optional): Just a pinch of coarse sea salt is wonderful for sprinkling over the baked cookies.

How to Make Healthy Peanut Butter Cookies

• Combine the ingredients: In a large bowl, combine peanut butter, maple syrup, and vanilla. Stir with a spatula until smooth, then add almond flour and mix until a dough forms.

• Shape the cookies: Using a small cookie dough scoop (or around 1.5 tablespoons of dough rolled into a ball), transfer cookie dough onto the baking sheet leaving 1.5 inches between each one. Then use a fork to press on the dough, flattening and making a crisscross pattern on top.

• Bake the cookies: Bake cookies for 10 minutes on the middle rack. Remove from the oven before any visible browning occurs and cookies are still soft. Allow to cool for at least 30 minutes and sprinkle with sea salt, if you wish!

Tips for Best Results

• Wet the fork: If you have issues with the fork sticking to the dough, wet it lightly.
• Don’t over bake the cookies: Cookies should still look pale and soft when removing them from the oven. They’ll finish cooking from the residual heat and harden as they cool.
• Adjust flour, if needed: If you’re using peanut butter that is particularly drippy, you may need to add small amount of extra almond flour to form the rollable dough consistency.
• Don’t skip the cooling stage: Peanut butter cookies are very fragile and soft right out of the oven, so ensure you allow them to cool for at least 30 minutes to harden.

Variations

• Mini chocolate chips: Press a few into the top of cookies before baking or even use cacao nibs.
• Dried fruit: Instead of chocolate, add dried fruit like cranberries, blueberries or raisins.
• Flaxseed or chia seeds: A small amount of these nutritious seeds will add extra protein, fiber, and healthy omega fatty acids.
• Spices: You could add a dash of cinnamon or pumpkin pie spice for extra flavor.
• Shredded coconut: Add 2-3 tablespoons and reduce almond flour slightly to avoid dry cookies. They will add flavor and texture.

How to Store

Store: Once cooled, store healthy peanut butter cookies in an airtight container in a cool, dry location for 3 days or for 5 days in the fridge.

Freeze: Spread baked and cooled cookies back across a baking tray and flash freeze until solid. Then transfer to an airtight container of reusable Ziplock bag and store in the freezer for up to 6 months.

Allow them to thaw at room temperature until soft enough to enjoy.

FAQs

More Peanut Butter Desserts to Try

• Healthy peanut butter cups
• No bake peanut butter oatmeal bars
• Oat flour Christmas monster cookies

More Healthy Cookie Recipes

• Healthy no bake cookies
• Protein cookies
• Healthy chocolate chip cookies
• Healthy no bake protein cookies

Doing holiday baking? You may also love these 21 healthy Christmas cookies!

Print

Healthy Peanut Butter Cookies

Healthy Peanut Butter Cookies are rich, sweet, and slightly chewy, naturally gluten free, and contain no eggs, oil, or butter.

Course Dessert

Cuisine North American

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Cooling Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 15 cookies

Calories 140kcal

Author Olena Osipov

Equipment

• Baking sheet
• Silicone baking mat
• Small scoop

Ingredients

• 1 cup peanut butter I use organic, smooth and unsalted
• 1/4 cup maple syrup or honey
• 1 teaspoon pure vanilla extract
• 1/2 cup almond flour
• Flaky sea salt for sprinkling, optional

US Customary – Metric

Instructions

• Preheat oven to 350 degrees F and line large baking sheet with unbleached parchment paper or silicone baking mat. Set aside.
• In a large bowl, add peanut butter, maple syrup and vanilla extract. Stir with spatula until smooth. Add almond flour and mix until consistent dough forms.
• Using small trigger scoop, drop cookie dough onto baking sheet or scoop about 1 1/2 tablespoons of dough and roll into balls. Leave 1.5 inches in between. Using a fork, press on cookie dough balls making a criss cross pattern.
• Bake for 10 minutes on a middle rack. Remove cookies from the oven before any visible browning occurs and cookies are still soft.
• Let them cool off for about 30 minutes and they will harden. Sprinkle with sea salt, if you wish, and enjoy!

Notes

• Store: Store in a cool dry place for 3 days or freeze in an airtight container for up to 6 months.
• Crunchy or salted peanut butter: Any peanut butter will work, you just have to adjust accordingly. Salted PB will yield salted cookies, do not sprinkle with salt. Crunchy PB will make less smooth cookies. Natural or regular peanut butter can be used as well.
• Do not overbake cookies: Remove them from the oven while pale and looking “uncooked”. They will finish cooking with residual heat and harden with time.
• Adjust flour, if needed: If you’re using peanut butter that is particularly drippy, you may need to add a small amount of extra almond flour to form the rollable dough consistency.

Nutrition

Serving: 1cookie | Calories: 140kcal | Carbohydrates: 9g | Protein: 5g | Fat: 11g | Saturated Fat: 2g | Sodium: 79mg | Fiber: 1g | Sugar: 6g

The post Healthy Peanut Butter Cookies appeared first on iFoodReal.com.

Sharing my grandma’s authentic Borscht Recipe I grew up eating in Ukraine. This iconic beet soup is made with beef, cabbage, potatoes, carrots, garlic and dill. Then served with a dollop of sour cream and rye bread.

If you like borscht, be sure to try my green borscht, Instant Pot borscht or vegetarian borscht!

This is my grandma’s authentic borscht recipe I grew up with in Ukraine. She made it every week and I still have it in a regular rotation. It’s simply the best borscht recipe!

Everyone in our house loves it and I hope you will too!

What Is Borscht?

If you don’t know what is borscht, it is vibrant red color soup with cabbage, beets, potatoes, carrots, onion and garlic. It can be vegan or vegetarian, as well as made with beef, pork or chicken. Then served with sour cream and dill.

It truly depends what’s in your fridge that day. That’s how this soup came about – out of necessity and hunger.

Essentially, this borscht is a superfood and a meal in itself. According to Healthline, beets are packed with iron, may help fight chronic inflammation and lower blood pressure. Then we add cabbage (vitamins, fiber and cancer fighting properties), potatoes (vitamin C and potassium), carrots (carotene) and optional protein (meat and beans).

“Borscht”, “bortsch”, “borsh” or “борщ” is a true classic soup every Ukrainian or Russian grew up eating almost weekly. It is pronounced without “t” at the end.

Is Borscht Ukrainian or Russian?

According to Wikipedia, borscht is Ukrainian dish that has a history of centuries. It is cooked in every household of any former republic that belonged to USSR – Ukraine, Russia, Moldova, Belorussia etc. Not to mention all over Eastern Europe.

There are as many variations of traditional Ukrainian borscht recipe as there are regions and families. Everyone makes it differently, even within the same household.

Ingredients for Borscht Recipe

Borscht ingredients are very simple and vary on one’s fridge contents and region of Ukraine. Here are the main ingredients you could always find in my grandma’s recipe:

• Beef bones or beef broth: As a base, you can use beef broth or even chicken broth. Or pick up some beef bones like oxtail, shanks, short ribs or even pork ribs and make broth with it first. If your bones are not meaty, add some cubed stew beef. Please see below for more info about it.
• Beets: You want to use red beets because they add the most red deep color to soup. Young beets in fall and summer will also taste more tender and fresh, just a different flavor.
• Cabbage: Traditionally green cabbage is used but you can also use red cabbage because you won’t see its color in this soup and it tastes exactly the same.
• Potatoes: Red or yellow potatoes, Yukon golds, russet potatoes or baby potatoes work.
• Carrots and onion: For bulk and flavor. I use yellow onion but you can use white onion or red onion.
• Tomato paste: To add more flavor and color.
• White vinegar and sugar: You can also use any light color vinegar like white wine vinegar, red wine vinegar or apple cider vinegar. Also any sugar or maple syrup works. It’s just to create that sweet and sour taste at the end of cooking.
• Garlic: Please use only fresh garlic cloves and grate them or press them. Garlic in borscht is a must!
• Dill: Just like with garlic you have to use only fresh dill and not dried dill weed. Fresh dill is an essential flavor profile in this soup!
• Bay leaves, salt and pepper
• Sour cream: For serving.

How to Make Borscht

Here is a quick rundown of how to make borscht. Also there is a video below.

It is actually very easy to make and anyone can do it. I like my borsch with variety of vegetables, with thin flavorful broth, lots of fresh garlic and dill.

Prep veggies: You want to start with cabbage first because it takes the longest time to cook. While it is cooking, you can prep other vegetables.

Cook cabbage in broth with bay leaves and peppercorns for 20 minutes after bringing to a boil. Chop beets, potatoes, carrots and onion in the meanwhile.

Saute onion and carrots in a bit of olive oil until translucent, about 5 minutes. This makes onion flavorful making entire borscht recipe more delicious. Do not skip.

Then add beets and a bit more oil, cook for another 5 minutes. It’s called “zazharka”.

Transfer sauteed veggies to the pot along with potatoes, tomato paste and salt. Cook covered for 20 minutes. In the meantime, prep garlic, dill and other seasonings.

Season borscht with white vinegar, garlic, sugar and pepper.

Stir, turn off heat and let it stand for 10 minutes covered to allow flavors to “marry” each other. Add dill and your borscht is ready to serve.

How to Peel and Cut Beets and Other Vegetables

• Beets: Peel beets with a regular vegetable peeler and cut into thick matchsticks. You can also grate beets on a box grater or in a food processor. If you have fresh beets, you can also chop some beet greens and add to the soup.
• Cabbage: Thin uniformly shredded cabbage is a key to a borscht with right texture. Don’t shred it paper thin so it disintegrates during cooking, and don’t cut into large chunks so all you taste is cabbage. Cut it into reasonably thin strands. I am experienced enough to do it by hand with a chef’s knife, but you can also use a mandoline if you still need practice.
• Potatoes: Cube potatoes into small-medium pieces to soak up more of the soup flavor. Cover them in a bowl with cold water to prevent from browning while they are waiting their turn.
• Onion and carrots: Dice the onion like for frying, a mirepoix size. And carrots into small rounds and wider part into half moons.

What Type of Broth Should I Use?

• Beef bones with meat (my favorite): If you choose to add meat to borscht, first make the broth. Cover beef with cold water, bring to a boil and simmer for about an hour, skimming foam occasionally. After soup is ready, remove meat, separate from bones and discard bones, chop and return meat to the pot.
• Bone broth (my other favorite): This time I was ready, stopped by my local beef farm, got soup bones and made Instant Pot beef bone broth. It came out so rich, I diluted half of it with water and used for borscht. And cooked the other half with more water and same bones for to create more broth. Ukrainian in me will never die.
• Store bought broth: You can use beef soup base or chicken soup base diluted with water. It adds good flavor, I quite like it. Or use broth or stock from a carton. I highly recommend to buy organic and low sodium. What I don’t like is a lot of packaging and price but hopefully you recycle.
• Homemade broth: I often make batches of homemade chicken broth or Instant Pot chicken broth and freeze for later. It is cheaper than store-bought and is more flavorful.
• Water and beans: I also make water based borscht more often than not because it’s easy and I don’t always have beef bones on hand. In this case, I make sure to add a can of low sodium beans to up the protein, a bit more olive oil and maybe an organic bouillon cube, if I have it. As for beans, any large-sized beans like cannellini beans, red kidney beans (I love to make Instant Pot kidney beans) or pinto beans will hold the shape and add volume to this dish.

Serving

My favorite part of the whole entire borscht recipe cooking process is serving it. That’s when I go all out!

Ukrainians like to serve it warm, with a dollop of sour cream and sprinkle of fresh dill in bowl, slices of home cured pork belly (salo), pampushky or rye bread and fresh garlic on a side. But on a hot summer day, cold borscht is just as delicious!

Sour cream or yogurt: Sour cream is traditional choice. Often we use plain yogurt with more than 2% fat because it is lighter than sour cream. It really depends what’s in the fridge. I think you are getting that’s the vibe of entire Ukrainian cuisine by now. Some people also love mayo in their soup but it’s not for me.

Rye bread: Rye bread is dense dark color bread. I find mine in a bread section seal wrapped for freshness. It is often German.

Sourdough bread would be great for serving as well! I toast it to resemble freshly baked Ukrainian bread. Nothing compares to pampushky traditionally served with borscht though.

More garlic: Many Ukrainians eat borscht while biting on a clove of garlic in between the spoonfuls. The key is to eat garlic together with your partner and don’t leave the house that night.

More dill: I add dill to the pot and then to individual bowls. There is no such thing as too much garlic and dill, almost never. I’m such Ukrainian at heart.

This is how I enjoyed grandma’s Ukrainian borscht as a kid – rub garlic on a slice of rye bread, spread it with sour cream and sprinkle with salt.

By the way, my Canadian born kids love it! Try on yours and see. Would love to hear how it goes!

What Does It Taste Like?

Traditional borscht definitely tastes like beets, sweet and tangy. Earthy flavors of beets truly shine through in this dish.

It is also kind of sweet and sour soup. We add vinegar and a little bit of sugar to compliment natural sweetness of root vegetables.

And lots of fresh dill and garlic after soup is cooked. As much as you like to personal preference, and us, Ukrainians, like to add a lot!

How to Store and Reheat

The best borscht is like a good bottle of wine, it gets better with time. Therefore, I always make a very large pot and we eat it for days or freeze.

Store: Refrigerate leftovers in a large pot you cooked soup in for up to 5 days. Or transfer to an airtight container.

Reheat by simmering on low in a small pot only amount you are planning to consume. Or microwave in individual bowls for 2-3 minutes.

Freeze in an airtight glass container for up to 3 months. Then thaw in the fridge overnight and reheat.

More Eastern European Recipes to Try

• Unstuffed cabbage rolls
• Russian cabbage soup
• Buckwheat soup
• Split pea soup
• Beef barley soup

Have you ever tried it? Would love to hear your experience. I promise traditional Ukrainian borscht recipe would be one of the most delicious and healthiest soups you have ever tried. Enjoy!

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Ukrainian Borscht Recipe

Sharing my grandma's authentic Ukrainian Borscht Recipe I grew up with. This iconic beet soup is served with a dollop of sour cream and rye bread.

Course Soup

Cuisine Ukrainian

Diet Gluten Free

Prep Time 20 minutes minutes

Cook Time 1 hour hour 5 minutes minutes

Total Time 1 hour hour 25 minutes minutes

Servings 8 servings

Calories 174kcal

Author Olena Osipov

Equipment

• Dutch oven
• Glass bowls
• Ceramic skillet

Ingredients

• 12 cups beef or vegetable broth or stock low sodium
• 5 cups green or red cabbage thinly sliced
• 1 large onion chopped
• 3 medium carrots chopped
• 2 tablespoons olive oil
• 3 large beets peeled and cut into matchsticks
• 4 large potatoes peeled and cubed
• 6 ounces can tomato paste low sodium
• 2 teaspoons salt
• 3 bay leaves
• 1 tablespoon white vinegar
• Pinch of sugar or maple syrup
• 3 large garlic cloves grated
• Ground black pepper to taste
• 1/4 cup dill or parsley finely chopped
• Yogurt, sour cream and rye bread for serving

US Customary – Metric

Instructions

• In a large pot (I use 6 quart Dutch oven), add broth, bay leaves and bring to a boil. In the meanwhile, wash, peel and cut vegetables.
• Once broth is boiling, add cabbage, cover and bring to a boil. Then reduce heat to low and cook for 20 minutes.
• In the meanwhile, preheat large skillet on medium heat and swirl 1 tbsp of oil to coat. Add onion, carrots and saute for 5 minutes, stirring occasionally.
• Add beets, remaining 1 tablespoon of oil and cook for another 3-4 minutes.
• Transfer sauteed veggies to a pot along with potatoes, tomato paste and salt. Cover, bring to a boil and cook on low heat for 20 minutes.
• Turn off heat. Add vinegar, sugar, garlic and pepper. Stir and let borscht sit for 10 minutes to allow flavours to marry each other. Add dill, stir and adjust any seasonings to taste.
• Serve hot with a dollop of yogurt or sour cream, bread and garlic clove on the side (this is not for everyone).

Video

Notes

• Store: Refrigerate borscht in a large pot you cooked it in for up to 5 days. Reheat by simmering on low in small pot only amount you are planning to consume.
• Freeze: Freeze in an airtight glass container for up to 3 months. Then thaw on a counter overnight and reheat.
• Store bought stock: You can use regular stock from a carton. Preferably organic and low sodium, if you can.
• Beef bones: If you choose to add meat, cook broth with ribs, soup bones or any cut with a bit of fat first. Cover with cold water, bring to a boil and simmer for about an hour, skimming foam occasionally. After borscht is ready, remove meat, separate from bones and discard bones, finely chop and return meat to the pot.
• Vegetarian: I make water based borscht more often than not because it’s easy. In this case, I make sure to add a can of low sodium beans to up the protein, a bit more olive oil and maybe an organic bouillon cube, if I have it. Any large white, red kidney or pinto beans work.
• Sauerkraut: If you replace 2 cups of cabbage with 2 cups of sauerkraut, borscht will have even more umph.

Nutrition

Serving: 2cups | Calories: 174kcal | Carbohydrates: 32g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Sodium: 647mg | Fiber: 6g | Sugar: 8g

The post Ukrainian Borscht Recipe appeared first on iFoodReal.com.

We also love these chocolate rice krispie treats and 3 ingredient peanut butter cookies!

I’m a huge fan of no bake desserts, especially when chocolate’s involved like in these no bake peanut butter oatmeal bars and this date bark. And since I love the peanut butter and chocolate combo, October felt like the perfect time to make healthy peanut butter cups.

I really enjoyed making these into mini cups because sometimes you just want a small bite and not a giant peanut butter cup like if you use the muffin tin.

Honestly, I love these even more than Reese’s peanut butter cups!

Why You’ll Love This Recipe

• Perfect portion size: Just the right bite-sized indulgence.
• Not too sweet: Made with 70% chocolate and perfectly balanced with the richness of peanut butter.
• Quick and easy: Only 15 minutes of prep time and no baking required.
• Healthy ingredients: A healthy dessert that rivals your favorite Halloween candy!

Ingredients for Healthy Peanut Butter Cups

You’ll just need 4 simple ingredients to whip up this recipe.

• Chocolate chips: I like to use dark chocolate for extra rich chocolate taste, more health benefits and less sugar.
• Coconut oil: Melted with both the chocolate and peanut butter to create a smooth texture. It also helps the chocolate harden nicely, giving it a shell-like finish.
• Peanut butter: I love PC Organics, Kirkland and Great Value brands. All are natural and smooth.
• Maple syrup: Sweetens the peanut butter layer.

How to Make Healthy Peanut Butter Cups

Here’s a quick overview of how to make your own homemade peanut butter cups with minimal hands-on time.

• Melt chocolate: In a medium bowl, combine chocolate chips and coconut oil. Microwave in 1 minute intervals until melted, this should take about 2-3 minutes. You can also melt them on the stovetop just like I did in the pictures.
• Prep muffin tin with chocolate: Use a 1 teaspoon measuring spoon to add chocolate to each muffin tin. Then, gently swirl the pan to let the chocolate coat the sides about ½ inch up. Pop it in the freezer for 5 minutes.
• Melt peanut butter: Meanwhile, in another medium bowl, mix together peanut butter, maple syrup, and coconut oil. Microwave for 20-30 seconds until it’s pourable.
• Fill and drizzle: Take the cups out of the freezer and pour the peanut butter mixture over each one using a ½ tablespoon measuring spoon. Then, drizzle the rest of the melted chocolate on top with a teaspoon, tilting the muffin tin side to side to help it spread.

• Freeze and enjoy: Freeze for 3 hours, then take them out and enjoy! If they’re fully frozen, let them sit for about 10 minutes to soften a bit.

Tips for Best Results

Here are my top tips for making Reese’s peanut butter cups at home.

• Use silicone mini muffin tin: It makes them easy to pop out, I love this one!
• If using metal mini muffin tin: Be sure to use parchment paper liners. Do not pour directly into the metal muffin tin because you won’t be able to get the cups out, and it’ll damage your muffin tin.
• If all you have is regular muffin pan: That’s fine. This recipe will be enough for it, you’ll just end up with jumbo peanut butter cups.
• Do not overheat the peanut butter: It thickens when heated too much which makes it harder to pour and spread evenly over the chocolate.

Substitutions and Additions

• Nut or seed butter: You can use any nut butter or seed butter you like such as almond butter, cashew butter or sunflower seed butter, just make sure it’s a natural, creamy butter.
• Sweetener: You can substitute agave or honey, but keep in mind that using honey will make non-vegan peanut butter cups.
• Coconut oil: If you have an allergy or don’t have it, I feel like you can omit it or use butter instead.
• Chocolate: I like to use the darker chocolate for more health benefits and less sugar. You can use chocolate chips, chocolate chunks or a chopped up chocolate bar. I like to use 70% or 85%, but of course you can use milk chocolate or semi-sweet chocolate.
• Flaky sea salt: Sprinkle flaky sea salt on top before freezing for that sweet and salty combination.
• Add protein: You can mix in a few scoops of collagen powder to the peanut butter filling, or up to 1/4 cup of whey protein powder. I feel like vegan protein powder will thicken the filling too much.
• Using PB2: Dilute it as per package instructions. Usually for 3/4 cup of peanut butter powder you would use 3/4 cup of liquid like milk or water.

How to Store

Store: To enjoy them right away, store healthy peanut butter cups in an airtight container in the fridge for up to 7 days before freezing.

Freeze: Store them in the freezer in an airtight container for up to 3 months. Just remember to let the cups sit on the counter for about 10 minutes before digging in, or they’ll be really hard!

FAQs

More Healthy Dessert Recipes

• Healthy chocolate coconut balls
• Peanut butter protein balls
• Homemade crunch bars
• No bake peanut butter pie
• Healthy peanut butter cookies
• Healthy no bake cookies
• 2 ingredient peanut butter cookies

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Homemade Healthy Peanut Butter Cups

These Healthy Peanut Butter Cups are vegan, gluten-free, low sugar, and made with 4 simple ingredients.

Course Dessert

Cuisine North American

Diet Vegan

Prep Time 15 minutes minutes

Freezing Time 3 hours hours

Total Time 3 hours hours 15 minutes minutes

Servings 24 mini cups

Calories 146kcal

Author Olena Osipov

Equipment

• Silicone mini muffin pan

Ingredients

For the Chocolate Layer:

• 1 1/2 cup chocolate chips
• 2 tablespoons coconut oil

For the Peanut Butter Layer:

• 3/4 cup peanut butter smooth & unsalted
• 1/3 cup maple syrup
• 1 tablespoon coconut oil

US Customary – Metric

Instructions

• If using metal muffin tin, line it with parchment paper liners. If using silicone muffin pan, no need to do that.
• In a medium bowl, add chocolate chips and coconut oil. Microwave in 1 minute intervals until melted, stirring in between. Takes about 2-3 minutes.
• Using 1 teaspoon measuring spoon, add to each muffin tin opening. Then gently swirl the whole pan around so the bottom layer or chocolate comes up approximately 1/2 of an inch on the sides, so that the peanut butter will be covered. Place in the freezer for 5 minutes.
• In the meantime, in another medium bowl, add peanut butter, maple syrup and coconut oil. Microwave for about 20-30 seconds or until mixture is pourable.
• Remove cups from the freezer and pour peanut butter mixture over each cup, using 1/2 tablespoon measuring spoon. Then drizzle remaining melted chocolate on top to completely cover each cup, using 1 teaspoon measuring spoon. Tilt the muffin tin side to side a bit to help the chocolate spread.
• Freeze for 3 hours.
• Remove from the freezer and enjoy! If cups are fully frozen give them 10 minutes to soften.

Notes

• Store: Refrigerate in an airtight container for up to 7 days. Freeze after.
• Freeze: Store in the freezer in an airtight container for up to 3 months. Let chocolates warm up on a counter for 10 minutes before enjoying otherwise these cups are very hard.

Nutrition

Serving: 1 mini cup | Calories: 146kcal | Carbohydrates: 12g | Protein: 3g | Fat: 11g | Saturated Fat: 2g | Sodium: 2mg | Fiber: 2g | Sugar: 8g

The post Homemade Healthy Peanut Butter Cups appeared first on iFoodReal.com.

We also love this sauteed cauliflower and peppers and roasted mini sweet peppers.

Growing up, whenever we had an abundance of bell peppers, my mom always sauteed them whole or made “lecho” or ratatouille. Since then, I’ve thought the combo of peppers with onions and garlic is absolutely amazing!

I kept this sauteed peppers and onions recipe simple because it doesn’t need much, peppers are already so flavorful on their own. But you can see below for additions or substitutions I recommend, if you’re looking to mix things up.

Why You’ll Love This Recipe

• Such a simple recipe: Just 7 staple ingredients, one skillet, and 25 minutes.
• Outrageously delicious: Using a hot skillet is like magic! It caramelizes the veggies just right, bringing out their natural sweetness and flavor.
• Nutritious on a budget: I buy a 3 pound bag of “naturally imperfect” bell peppers cheap, and this gluten-free, vegan recipe makes 4 healthy servings.
• Perfect to use up a harvest’s bounty: It transforms fresh veggies into a delicious dish quickly.

Ingredients for Sauteed Peppers and Onions

Sometimes simplicity shines, and this recipe only requires 2 vegetables along with oil and simple herbs and spices.

• Bell peppers: Grab bell peppers in any color and slice them thin. I went with orange, yellow and red bell peppers this time.
• Onions: Sweet or yellow onions are a perfect match for bell peppers. Red onions add a sharper flavor if that’s more your style.
• Garlic: You’ll want 4 minced garlic cloves for the best flavor.
• Oil: Extra virgin olive oil is the best choice as it really elevates the flavors. That said, avocado oil can work well too.
• Spices: Salt and pepper enhance all the flavors and add a little zing to the mix.
• Fresh herbs: Finely chopped parsley is the perfect garnish to tie it all together.

How to Saute Peppers and Onions

Here’s a simple four-step guide to sauteing peppers and onions. There is a full recipe card below.

• Heat and season: Heat a large skillet over medium heat and add oil. Toss in the peppers and onions, then sprinkle with salt and pepper.
• Cook the veggies: Stir, cover and cook for 10 minutes, stirring occasionally.
• Add garlic: About half way through, add the garlic and continue cooking.
• Garnish and rest: Turn off the heat, stir in the parsley, and let the peppers sit in the pan for 5 minutes. You can serve them hot or cold alongside your favorite main dish.

Tips for Best Results

Follow these tips for the perfect side dish every time!

• If veggies start burning: Reduce the heat slightly and adjust from there as needed, you don’t want any charred bits.
• If using a cast iron skillet: Add a little more oil, so they don’t stick to the bottom.
• Make sure to add garlic half way: Garlic burns quickly and only needs a little time to get fragrant.
• Don’t overcook: You want to keep everything crisp and vibrant. Overcooking can turn the peppers mushy and dull their flavor.
• Let them rest: It helps the flavors meld while the veggies firm up.

Serving Ideas

Serve these sauteed vegetables throughout the week with just about anything, or bring them out during the holidays, they’re always a hit!

Here are some pairing ideas, and remember, they’re delicious served hot or cold.

• Roasts: They go great with any savory roast! We love them with sirloin tip roast, eye of round roast, or this delicious roasted leg of lamb.
• As a side dish: Alongside anything from baked chicken caprese or baked boneless chicken thighs to pork chops, or a teriyaki salmon.
• Fajitas: Add shredded cooked chicken, fajita or taco seasoning and serve with flour tortillas for instant chicken fajitas. You can also toss them into these vegetarian quesadillas.
• With pasta: Mix them into buttered noodles for a quick and delicious dinner, or go a little fancy with cottage cheese Alfredo, pasta with marinara sauce, or even baked ziti with the veggies added in.

Variations

• Balsamic vinegar: Add 2-3 tablespoons at the end for extra depth and a glossy finish, that’s what I do with balsamic grilled vegetables and roasted mini sweet peppers.
• Other vinegars: Drizzle up to 1 tablespoon of red wine vinegar or apple cider vinegar for a tangy twist.
• Red pepper flakes: Sprinkle in 1/4 – 1/2 teaspoon at the end for a little heat.
• Dried herbs: Add about 1 teaspoon of Italian seasoning, dried oregano, basil or thyme along with the garlic. Don’t add them in at the beginning, they’ll burn.
• Other fresh herbs: Swap out the parsley for fresh basil, chives or dill.

How to Store

Store: Keep any leftovers in an airtight container and in the fridge for up to 5 days. You can enjoy them cold or just microwave to reheat.

Freeze? I’d skip the freezing since it can seriously mess with their texture.

FAQs

More Recipes with Bell Peppers

• Baked chicken and peppers
• Tomato cucumber bell pepper salad
• Ground chicken stuffed peppers
• Mexican stuffed peppers
• Stuffed pepper soup

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Sauteed Peppers and Onions

Sauteed Peppers and Onions is an easy side dish that adds a pop of color and flavor to any meal! Made with 7 ingredients, in 20 minutes.

Course Side Dish

Cuisine North American

Diet Vegan

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Resting Time 5 minutes minutes

Total Time 25 minutes minutes

Servings 4 servings

Calories 148kcal

Author Olena Osipov

Equipment

• Ceramic skillet

Ingredients

• 2 pounds any color bell peppers thinly sliced
• 3 small onions sliced into half moons
• 4 large garlic cloves minced
• 2 tablespoons olive oil extra virgin
• 3/4 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/4 cup parsley finely chopped

US Customary – Metric

Instructions

• Preheat large non-stick skillet on medium heat and add olive oil. Add peppers and onions, sprinkle with salt and pepper.
• Stir, cover and cook for 10 minutes, stirring occasionally.
• Half way through add garlic and keep cooking.
• Turn off heat, add parsley, stir and let peppers sit for 5 minutes to allow flavors to meld. Serve hot or cold.

Notes

• To store leftovers: You can keep leftovers in an airtight container in the refrigerator for 4-5 days. Eat cold or you can reheat them in the microwave.
• Can I freeze bell peppers? I would not recommend to do so because their texture will change significantly.

Nutrition

Calories: 148kcal | Carbohydrates: 20g | Protein: 3g | Fat: 8g | Saturated Fat: 1g | Sodium: 450mg | Fiber: 6g | Sugar: 12g

The post Sauteed Peppers and Onions appeared first on iFoodReal.com.

Other soups we love are this healthy tomato soup and salmon tomato soup.

There’s nothing better than a warm bowl of creamy tomato soup that’s silky smooth, dairy-free, and creamy without heavy cream! Quick, light comfort that warms you from the inside out.

I first made this recipe back in 2016, and now it’s updated with fresh new photos. I made sure it still tastes as amazing as ever and made no changes to the original recipe.

This one’s top notch and perfect for using up a garden’s bounty mid-winter!!!

Why You’ll Love This Recipe

• Easy comfort: It literally takes 20 minutes, so you can have a filling meal even on the busiest days. Plus, it’s one of the easiest soup recipes!
• Big flavor: It’s packed with flavor without the need to roast tomatoes. The sun-dried tomatoes add a tangy twist that takes the classic to the next level.
• Versatile: You can easily customize it with different toppings, grains, or veggies to make it your own!
• From garden to table: Use up your summer harvest and enjoy a taste of summer in the colder months.

Ingredients for Creamy Tomato Soup

• Fresh tomatoes: From your garden or the grocery store. I used Roma tomatoes, but any fresh tomatoes like beefsteak or tomatoes on the vine will work just as well.
• Sun-dried tomatoes: I recommend using the ones packed in oil as they are already soft. Or you can soak dried ones in hot water first and then drain.
• Coconut milk: I used full fat coconut milk to make soup more creamy and filling but you can also use light coconut milk.
• Garlic: Fresh garlic is a must! It gives a depth of flavor that dried or powdered garlic just can’t match.
• Broth or water: You can use any broth, but to keep it vegan go with vegetable broth. Water will work too, though it will be a bit less flavorful.
• Fresh basil: Gives your soup a fresh, fragrant touch with a hint of sweetness and peppery zing.
• Salt and pepper: The classic duo that brings out all the best flavors.
• Oil: Extra virgin olive oil or avocado oil for sauteing the garlic.

How to Make Creamy Tomato Soup

This creamy tomato soup recipe takes just 20 minutes to make. Slightly longer than canned soup, but so much better!

• Saute the garlic: Preheat a medium pot on low heat and swish the oil around to coat the bottom. Add the garlic and let it cook for about 30 seconds, stirring occasionally.
• Saute the tomatoes: Then, add the tomatoes and cook for 8-10 minutes, increasing the heat to medium and stirring occasionally.
• Combine and simmer: Add the sun dried tomatoes, coconut milk, vegetable broth, salt and pepper. Give it a stir, cover with lid, and let it simmer on low for 5 minutes.
• Blend: Once everything’s cooked, use a blender to puree the soup. If you don’t have an immersion blender you can use a regular blender. Just work in batches, blend on low or pulse, and let the soup cool a bit if possible.

Tips for Best Results

Here are my top 4 tips to make this super easy soup recipe even better!

• Leave some chunks in: Set aside a few tomatoes before blending, then stir them back in if you prefer your soup a bit chunky.
• Use non-reactive pot: Don’t use an aluminum, cast iron, or copper pot as it can react with tomatoes and give the soup a metallic taste. Use a non-reactive pot or Dutch oven like stainless steel, enamel-coated cast iron, ceramic, or glass.
• Don’t burn the garlic: The garlic can turn bitter and give the soup an unpleasant taste.
• Double the recipe: This soup is enough to serve 4 people once. If you would like leftovers for meal prep, double the recipe in a large pot.

Serving Suggestions

Ladle tomato soup into bowls, garnish with fresh basil and drizzle with coconut milk, yogurt thinned with water or heavy cream. Feel free to sprinkle on some Parmesan cheese or red pepper flakes if you’re in the mood!

I’m all about pairing my creamy tomato soup with some good bread, a grilled cheese sandwich, or a quesadilla.

A slice of Greek yogurt bread or cottage cheese bread gives the meal a nice protein boost. Honestly, any crusty bread is perfect for dunking, or you can add some crunchy sourdough croutons on top!

Or how about serving it with a Caesar salad or spinach avocado salad for a lighter combo.

How to Store and Reheat

Store: Pour any cooled leftovers into an airtight container, and refrigerate for up to 5 days.

Freeze: Once your soup is fully cooked and cooled down, transfer it to an airtight container and freeze it for up to 3 months. When you’re ready to enjoy it again, just thaw it in the fridge overnight.

Reheat: Warm it up on the stove over low heat with the lid on, or you can pop it in the microwave.

FAQs

More Soup Recipes to Try

• Minestrone soup
• Stuffed pepper soup
• Vegetarian pasta fagioli
• Creamy pumpkin soup
• Creamy butternut squash soup
• Borscht

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Creamy Tomato Soup

Homemade Creamy Tomato Soup made dairy free with coconut milk, enriched with sun dried tomatoes, and ready in 20 minutes.

Course Soup and Stew

Cuisine North American

Diet Vegan

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 4 servings

Calories 359kcal

Author Olena Osipov

Equipment

• Large pot
• Immersion blender

Ingredients

• 2 1/2 pounds any fresh tomatoes (I used 8 roma tomatoes) cut in large chunks
• 5 large garlic cloves coarsely chopped
• 1 cup sun dried tomatoes sliced, packed in oil & drained
• 14 ounces can coconut milk full fat
• 1 cup low sodium vegetable broth or water
• 1 tablespoon oil for frying
• 3/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• Fresh basil for garnish

US Customary – Metric

Instructions

• Preheat medium or large pot on medium-high heat and swirl oil to coat. Add garlic and cook for 30 seconds, stirring constantly.
• Add tomatoes and cook for 8-10 minutes, stirring occasionally.
• Add sun dried tomatoes, coconut milk, vegetable broth, salt and pepper. Stir, cover and simmer on low heat for 5 minutes.
• Turn off heat and using an immersion blender, puree until smooth.
• Serve hot garnished with basil along with bread or grilled cheese.

Video

Notes

• Store: Refrigerate in an airtight container for up to 5 days.
• Freeze: Fully cook, cool completely and freeze in an airtight container for up to 3 months. Thaw in the fridge overnight, then reheat on a stovetop covered on low heat or in a microwave.

Nutrition

Serving: 1.5cups | Calories: 359kcal | Carbohydrates: 31g | Protein: 9g | Fat: 26g | Saturated Fat: 19g | Sodium: 494mg | Fiber: 7g | Sugar: 18g

The post Creamy Tomato Soup appeared first on iFoodReal.com.

We absolutely love-love-love easy and satisfying lentil soups like Instant Pot lentil soup, chicken lentil soup and lentil spinach soup.

This slow cooker lentil soup is made up of 100% vegetables. You would never guess this soup is vegan because it’s so flavorful and filling. My kids call it “the best soup ever” and that is before I top their bowls with tortilla chips!

It’s like vegetable soup that cleans out your produce drawers. And just like borscht, the longer it cooks, the better it gets!

Be sure to browse my slow cooker recipes or Instant Pot soup recipes to make healthy soups all season long.

Why You’ll Love This Recipe

• Easy to make: No ingredients list a mile long here, simple ingredients are actually what makes this crockpot lentil soup stand out! 
• Budget friendly: Lentils are a low priced plant based protein.
• Nutritious: Lentils are high in fiber, low in fat and packed with a host of nutrients like folate, iron and potassium.
• Set and forget: Prep it in the evening and just plug in the slow cooker as you head out the door in the morning. Then come home to a dinner ready to be served.
• Meal prep: Refrigerate up to 5 days, freeze for 3 months or even make a freezer meal to cook later.

Ingredients for Slow Cooker Lentil Soup

• Green or brown lentils: Lentils are just so easy to cook, are full of fiber and protein, and come out delicious with simple seasonings. You can use red lentils, just keep in mind they will fall apart a lot.
• Vegetables: Carrots, celery, corn (adds a touch of sweetness) and hearty potatoes.
• Seasonings: Garlic powder, oregano, thyme, peppercorns, bay leaves. My secret ingredient is soy sauce (I use Bragg liquid aminos) which gives an umami flavor to the soup.
• Broth: Vegetable broth or organic vegetable bouillon cubes.
• Garnishes: Green onion, cilantro, parsley, Greek yogurt, cheese, tortilla chips…really whatever you like or have on hand.

How to Make Lentil Soup in Slow Cooker

There is a full recipe card below.

• Prep: The only prep work is to dice the vegetables. Transfer them to a crock pot as you chop. You don’t even have to sauté the onions.

• Combine: Dump veggies, lentils, seasonings and water/broth into a large slow cooker. No need to stir but if you do, that’s fine!

• Cook: Cover and cook on Low for 8-10 hours or on High for 4-5 hours. The longer, the better as flavor develops with time and green lentils hold their shape quite well.

• Blend: Make this soup creamy using an immersion blender. First, remove the bay leaves and peppercorns. Then pulse a few times until you get the desired texture.

Tips for Best Results

• Saute onion with vegetables and seasonings for 2-3 minutes on the stovetop to bring out depth of flavor.
• Don’t use keep warm function after cooking time to deter overcooking your lentils.
• Thick and creamy really is best for this slow cooker lentil soup. If you do not have an immersion blender, remove 1 cup of soup from slow cooker, blend in a blender, then stir back into soup. You could do this until you reach desired creaminess.
• Cornstarch slurry: Alternately, if you do not have any type of blender, you can make a cornstarch slurry with cold water and cornstarch, stir into soup and let thicken.
• Use small food processor to save time chopping. Use pulse function so your vegetables are chopped in larger pieces.
• Broth: Alternatively you can use 2 organic low sodium vegetable bouillon cubes and 9 cups of water.
• Red lentils: You can use red lentils, just keep in mind they will fall apart a lot, you may not even need a blender.
• Size of a crockpot: I used a standard size crock pot, around 6-7 quart. If you only have a smaller sized crockpot, cut recipe in half.

Variations

• Tomato paste, fire roasted tomatoes or petite diced tomatoes could all be added for another layer of flavor. Choose low sodium or no salt added.
• Use sweet potatoes in place of white potatoes.
• Broth: Chicken broth or beef broth can be substituted.
• Lower carb: Use 1/2 cauliflower, 1/2 potatoes for a still hearty lentil soup.
• Add some greens: Chopped spinach or kale can be stirred in at the very end.
• Use fresh ground black pepper instead of peppercorns.
• Mix and match your spices: Smoked paprika, marjoram or Italian seasoning would all taste great.
• Parmesan rind: If you are not vegetarian or vegan, adding a Parmesan rind to the slow cooker can add so much flavor!
• Additional protein: Cooked and diced ham, chopped cooked bacon or sliced turkey, chicken or kielbasa sausage could all be added to cook with this crock pot lentil soup.

Serving Recommendations

Garnishes and soup finishers can really take this soup to another level! A squirt of lemon or red wine vinegar, finely chopped parsley or cilantro, Greek yogurt and freshly grated Parmesan are just a few options.

Here are also serving suggestions:

• Bread: Whole grain crusty bread helps soak up all the soup’s creaminess! For higher protein try with this cottage cheese bread or Greek yogurt bread.
• Vegetables: A side of roasted cauliflower really adds to the cozy, comfort vibes of this soup.
• Salad: A classic pair that is restaurant quality would be lemon kale salad.
• Sandwich: Another classing pairing, serve with grilled cheese, an open faced chicken salad sandwich or healthy tuna melt.

How to Store and Make Ahead

Store: Place leftovers in an airtight container in the refrigerator for up to 5 days.

Freeze: Lentil soup freezes well for up to 3 months.

Make ahead: I love that you can prep this slow cooker lentil soup ahead of time. Just add all the ingredients, except for the garnishes, into a container or Ziploc bag, or slow cooker insert. Refrigerate for up to 2 days. Then cook as per recipe’s instructions.

Make It a Freezer Meal

Yes, you can make this into a freezer meal!

• Combine: In a large Ziploc bag, add all the ingredients except for the broth or water and the garnishes.
• Freeze: Make sure to release as much air out as possible, seal the bag and freeze for up to 3 months.
• Thaw: When you are ready to enjoy this soup, just thaw the freezer bag in a bowl or sink of hot water for 10 minutes.
• Cook: Transfer to a slow cooker, add broth or water and cook as per recipe’s instructions
• plus 1 hour.

FAQs

More Lentil Recipes to Try

• Red lentil soup
• Green lentil curry
• Lentil casserole with mushrooms
• Chicken and lentil casserole
• Instant Pot dal

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Slow Cooker Lentil Soup

Set-and-forget vegan Slow Cooker Lentil Soup is high in plant-based protein, fiber and easy to make in the crockpot.

Course Soup and Stew

Cuisine North American

Diet Vegan

Prep Time 10 minutes minutes

Cook Time 4 hours hours

Total Time 4 hours hours 10 minutes minutes

Servings 8 servings

Calories 277kcal

Author Olena Osipov

Equipment

• Slow cooker
• Immersion blender

Ingredients

• 2 medium onions diced
• 3 large celery stalks diced
• 3 large carrots diced
• 4 cups potatoes diced
• 2 cups corn frozen
• 1 1/2 cups green or brown lentils rinsed & drained
• 1 tablespoon garlic powder
• 2 teaspoons oregano dried
• 1 teaspoon thyme dried
• 3 tablespoons soy sauce I use Bragg liquid aminos
• 3 bay leaves
• 5 whole peppercorns
• 9 cups vegetable broth low sodium
• Green onion, cilantro, parsley, Greek yogurt, cheese, tortilla chips for garnish and serving

US Customary – Metric

Instructions

• In a large slow cooker, add onion, celery, carrots, potatoes, corn, lentils, garlic powder, oregano, thyme, soy sauce, bay leaves, peppercorns and vegetable broth. No need to stir.
• Cover and cook on Low for 8-10 hours or on High for 4-5 hours (with this soup longer is better).
• Discard bay leaves and peppercorns. Using an immersion blender, pulse a few times until desired texture – I like creamy with chunks.
• Garnish with herbs and Parmesan cheese, plain yogurt, tortillas chips and serve hot.

Notes

• Store: Refrigerate in an airtight container for up to 5 days or freeze leftovers for up to 3 months.
• Freezer Meal: In a large Ziploc bag, add all ingredients (except broth (water) and garnishes), release out air as much as possible, seal and freeze for up to 3 months. Thaw in a bowl/sink with hot water for 10 minutes, transfer to slow cooker, add water and cook as per instructions + 1 hour.
• Lentils: You can use red lentils, just keep in mind they will fall apart a lot.
• Thick and creamy really is best for this soup. If you do not have an immersion blender, remove 1 cup of soup from slow cooker, blend in blender, stir back in soup. You could do this until you reach desired creaminess.

 

Nutrition

Calories: 277kcal | Carbohydrates: 55g | Protein: 14g | Fat: 1g | Saturated Fat: 1g | Sodium: 416mg | Fiber: 16g | Sugar: 6g

The post Slow Cooker Lentil Soup appeared first on iFoodReal.com.