A hearty, comforting, satisfying and wholesome meal your family is going to love (even if they are not vegan). This plant-based curry is packed with protein, fiber and antioxidants. It’s a simple dish that checks all the boxes for flavor, nutrition, and simplicity.

Perfect for busy weeknights or cozy weekend meals, this one-pot red lentil curry comes together with very little prep and delivers bold, warming spices in every bite. Whether you’re a seasoned cook or just getting started with plant-based meals, this recipe is a no-fail way to impress your taste buds and your loved ones. Trust me, this is a crowd pleasing recipe that is going to have everybody coming back for seconds.

WHY YOU’LL LOVE THIS RED LENTIL CURRY

Creamy and Comforting: The combination of coconut milk and tender red lentils creates a lusciously creamy texture that’s incredibly satisfying. Is there anything more comforting than a bowl of curry?

Packed with Protein, Fiber and Antioxidants: Red lentils are a fantastic source of fiber and plant-based protein, making this curry filling and nutritious. Carrots, tomatoes and spices are known for their antioxidant properties.

Spice-Rich and Flavorful: A beautiful blend of spices -ginger, curry, garam masala and turmeric- elevates the flavors, making each bite a delight.

Vegan and Gluten-Free: This recipe is naturally vegan, dairy-free, and gluten-free, making it suitable for many dietary needs.

Easy to Make: Just one pot and simple ingredients are all you need for this fuss-free recipe.

Batch Cooking and Meal-Prep Friendly: This recipe doubles well and makes great leftovers! Store any extras in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.

This curry pairs beautifully with brown rice or quinoa. For an extra special touch, serve it with a side of homemade naan or roti. You can also serve it alongside steamed potatoes or a light cucumber salad to balance out the rich flavors.

Red lentils are a fantastic plant-based protein source and cook quickly compared to other lentils. Their mild flavor makes them the perfect base for bold spices, and they break down into a creamy texture -my favorite thing about them- ideal for thickening curries. Plus, they’re rich in fiber, iron, and essential nutrients, making this dish as nourishing as it is delicious.

FAQ

Can I make this curry ahead of time?
Yes! This curry tastes even better the next day after the flavors have had time to meld together. Store it in the fridge and reheat gently on the stove when ready to enjoy.

Can I use other types of lentils?
I wouldn’t recommend using other types of lentils, this curry is all about texture and creamy red lentils are partly responsible for that. Not a fan of red lentils? Then try my Potato, Carrot and Chickpea Curry.

Is this curry freezer-friendly?
Absolutely! This curry freezes well for up to 3 months. Let it cool completely before transferring it to a freezer-safe container. When ready to eat, thaw overnight in the fridge and reheat on the stove.

If you make this lentil curry recipe, be sure to leave a comment below! And don’t forget to snap a picture and tag us on Instagram @mondaydreamsblog so we can see your delicious creations. I love hearing from you and seeing how you make these recipes your own!

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Vegan Red Lentil Curry

A healthy crowd-pleasing recipe that’s perfect for busy weeknights or cozy weekend meals, this one-pot red lentil curry is easy to prepare and delivers bold, warming spices in every bite.

Course Main Course

Cuisine Gluten-Free, Indian-Inspired, Vegan, Vegetarian

Keyword comfort food, easy recipes, gluten-free dinner, lentil curry, vegan curry, vegan recipes

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Servings 5

Ingredients

• 2 Tbsp olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 Tbsp finely grated ginger
• 2 Tbsp tomato paste
• 2 medium carrots, very finely chopped or coarsely grated
• 2 tsp curry powder
• 1 tsp garam masala
• 1 tsp chili flakes, optional, omit if you don’t like spicy food
• ½ tsp turmeric powder
• 1 cup uncooked red lentils, rinsed and drained
• 1 14 oz can diced tomatoes
• 1 14 oz can full fat coconut milk
• 1 ⅓ cup water
• 1 tsp sea salt
• 1 tsp coconut sugar

TO SERVE:

• Brown rice or quinoa
• Cilantro
• More chili flakes

Instructions

• In a large pot, heat olive oil over medium heat. Add chopped onion and sauté until soft and translucent, about 5 minutes.
• Add garlic, ginger, tomato paste and carrots and sauté for 5 more minutes.
• Stir in the curry powder, garam masala, chili flakes and turmeric. Toast the spices for 1 – 2 minutes, stirring frequently, to release their flavors.
• Add the red lentils, tomatoes, coconut milk, water and sea salt. Stir to combine, then bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer for 25 – 30 minutes, or until the lentils are soft and the curry has thickened.
• Add coconut sugar. Stir to combine. Turn off the heat, taste and adjust seasoning. I added ¼ tsp more of sea salt.
• Serve with rice and cilantro and enjoy this cozy meal.
• Leftovers can be stored in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.

The post Vegan Red Lentil Curry appeared first on Monday Dreams.

This Potato, Brussels Sprouts and Lentil Salad is as filling as it is delicious, and it might just become your new favorite. It’s a simple yet hearty dish, packed with plant-based protein, fiber, and a burst of flavors that will leave you craving more. Plus, it’s topped with a creamy tahini olive oil dressing that elevates this salad to a whole new level.

I love that this recipe is perfect whether you need a nutritious main dish or a vibrant side to complement any meal. And if you’re not a fan of Brussels sprouts, this dish might just be the one to change your mind!

WHAT’S GREAT ABOUT THIS SALAD:

Healthy and Nourishing: Each ingredient in this salad is a nutritional powerhouse. Lentils are rich in protein and fiber, keeping you full and satisfied. Potatoes offer complex carbs and potassium, while Brussels sprouts add a boost of antioxidants and vitamins C and K. Together, they create a salad that’s as nourishing as it is tasty.

Simple and Easy: You won’t need to spend hours in the kitchen to make this salad. It’s a straightforward recipe that involves roasting the vegetables and tossing everything together. The creamy tahini olive oil dressing is equally easy to whip up and adds a luscious, tangy touch to the salad.

Flavor-Packed: This isn’t your average salad. The combination of earthy lentils, roasted potatoes, slightly caramelized Brussels sprouts and creamy avocado creates a delightful mix of textures and flavors. Fresh parsley and dill add a little freshness and the creamy tahini olive oil dressing ties it all together with a smooth, nutty richness that’s balanced by the bright acidity of apple cider vinegar and the addition of Dijon Mustard and capers.

This Potato, Brussels Sprouts and Lentil Salad is not just another healthy salad; it’s a celebration of wholesome, nourishing ingredients brought together in a simple yet flavorful way. Whether you’re meal prepping for the week, hosting a dinner, or just looking for an easy and healthy lunch, this salad ticks all the boxes.

If you’ve never been a fan of Brussels sprouts, I hope you give this recipe a try. The roasting process brings out their natural sweetness and turns them into crispy, golden bites of deliciousness. Combined with the lentils and potatoes, and the most scrumptious dressing, this salad just might change your mind!

If you make this delicious vegan salad, let us know what you think. Tag us on Instagram @mondaydreamsblog or leave a comment below. We love hearing from you!

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Potato, Brussels Sprouts and Lentil Salad

A hearty salad that’s easy to make and oh-so-delicious. This beautiful vegan main or side dish is full of goodness, bursting with flavor, and ready to become your new favorite dish.

Course Main Course, Salads, Sides

Cuisine Mediterranean Diet Friendly, Plant-based, Vegan, Vegetarian

Keyword brussels sprouts, healthy recipe, high fiber, lentil recipes, potato recipes, salads, vegan food, vegan protein

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Servings 3 mains - 6 sides

Ingredients

SALAD:

• 2 cups Brussels sprouts, halved, measured after chopped
• 2 cups diced potatoes, chopped into 2/3” or 1.5 cm cubes
• 1 small red onion, diced
• 2 Tbsp olive oil
• ½ tsp garlic powder
• ½ tsp ground coriander
• ½ tsp sea salt
• 1 ½ cup cooked lentils, I used jarred lentils, but you can cook them from scratch, see notes*
• 1 small avocado, diced
• ½ cup parsley, finely chopped
• ¼ cup dill, finely chopped
• Sea salt and pepper to taste

DRESSING:

• 2 Tbsp olive oil
• 1 Tbsp tahini
• 1 Tbsp apple cider vinegar
• 1 Tbsp Dijon mustard
• 1 tsp coconut nectar or maple syrup, can substitute honey if you are not vegan
• 1 tsp capers, minced

Instructions

• Preheat the oven to 400°F (200°C).
• Add potatoes, brussels sprouts and red onion to a baking sheet. Drizzle with the olive oil, add garlic powder, coriander and sea salt. Toss to coat. Spread them out and roast in the oven for 20 minutes, stir and roast for another 15 – 20 minutes, until the potatoes are golden and the Brussels sprouts are slightly charred. Remove from the oven and let them cool slightly.
• While the vegetables are in the oven, make the dressing. In a small bowl, whisk together the olive oil, tahini, apple cider vinegar, Dijon mustard, coconut nectar or maple syrup and capers.
• Once the vegetables are cooked, assemble the salad. In a large bowl, combine roasted vegetables, lentils, avocado, parsley and dill. Drizzle the dressing over the salad, season with salt and pepper to taste and toss to coat.
• This salad can be enjoyed slightly warm or at room temperature. Serve it as a satisfying main dish or a hearty side. Either way, it’s sure to be a hit! Enjoy!
• Leftovers can be stored in the fridge for 2 – 3 days.

Notes

*About ⅔ cup dry lentils yields 1 ½ cups cooked lentils. To make the lentils: rinse the lentils and add them to a medium pot with lots of water. Bring to a boil, then lower the heat and simmer for about 20 minutes, until tender. Drain the excess water, let cool.

The post Potato, Brussels Sprouts and Lentil Salad appeared first on Monday Dreams.

This delicious, wholesome, plant-based dinner is simple to prepare and so comforting! It’s inspired by Mediterranean cuisine and is sure to become a favorite in your home. Packed with fiber, protein, healthy fats, and complex carbs, this cozy vegan dish is not only incredibly satisfying but also boasts numerous health benefits.

Butter Beans: These creamy legumes are rich in protein and fiber, making them a fantastic meat substitute. They also provide essential vitamins and minerals like folate, magnesium, and iron, supporting heart health and boosting energy levels.

Zucchini: I’m loving zucchini lately, it’s low in calories but high in nutrients, zucchini is a great source of vitamins A and C, potassium, and antioxidants. It adds a subtle juiciness to the dish, perfectly balancing the creamy texture.

Tomatoes: One of my favorite ingredients and a Mediterranean Diet staple. Bursting with flavor and nutrition, tomatoes are an excellent source of vitamin C, potassium, and lycopene, a powerful antioxidant that prevents and fights cancer. Tomatoes add a bright, tangy element that complements the other ingredients beautifully.

Cashews: These nuts are a wonderful source of healthy fats, protein, and magnesium. When blended, they create a rich, creamy base that enhances the overall texture and taste of almost any dish.

Amazing Flavors

Inspired by the fresh, vibrant flavors of Mediterranean cuisine, this dish combines creamy, buttery beans with juicy zucchinis, tangy sweet tomatoes and a beautiful blend of herbs. The cashew cream ties everything together, creating a luxurious, velvety sauce that takes this simple recipe to the next level.

This dish is not only bursting with flavor but also packed with nutrients. The butter beans provide plant-based protein and fiber, aiding in digestion and keeping you full longer. Zucchini and tomatoes contribute essential vitamins and antioxidants, promoting overall health and well-being. The cashews add a dose of healthy fats and protein, making this a balanced meal that supports heart health and keeps you energized.

The result is a wholesome, satisfying and oh-so-tasty vegan meal that will have you going back for seconds. A perfect example of how plant-based meals can be both nourishing and incredibly delicious. Not vegan? Trust me, everyone is going to enjoy a bowl of this cozy butter bean stew.

Tried this simple vegan recipe? Feel free to share your creations on Instagram @mondaydreamsblog and tag us so we can see your beautiful dishes! Or leave a comment below. We love hearing from you!

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Creamy Zucchini Tomato Butter Beans

A creamy, wholesome, and utterly comforting meal. An easy recipe that will satisfy vegans and non-vegans alike. Give it a try for your next dinner and enjoy a taste of Mediterranean-inspired goodness.

Course Mains

Cuisine Mediterranean, Vegan, Vegetarian

Keyword butter beans, easy recipe, healthy dinner, mediterranean cuisine, nutritious meal, plant based meal, vegan dinner, vegan recipe

Prep Time 5 minutes minutes

Cook Time 30 minutes minutes

Soaking Time (optional) 8 hours hours

Ingredients

CASHEW CREAM:

• ⅓ cup cashews, soaked for at least 3 hours, preferably overnight*
• 1 cup water

BUTTER BEANS:

• 1 Tbsp olive oil
• 1 small onion, finely chopped
• 3 garlic cloves, minced
• 1 medium zucchini, halved lengthwise, then thinly sliced
• ⅓ cup finely diced red pepper
• 2 tsp dried basil
• 1 tsp dried rosemary
• 1 tsp dried thyme
• 1 tsp smoked paprika
• 1 tsp chili flakes, optional, omit if you don’t like spicy food
• 2 cups cooked butter beans
• 2 cups diced fresh tomatoes
• 3 Tbsp tomato paste
• 2 tsp coconut sugar
• 1 – 1 ¼ tsp sea salt

TO SERVE:

• Slice of sourdough
• Fresh parsley and basil
• Drizzle of olive oil

Instructions

CASHEW CREAM:

• Drain and rinse cashews.
• Add cashews and water to a high-speed blender and blend until smooth and creamy. Set aside.

BUTTER BEANS:

• In a large skillet or pot, heat olive oil over medium heat. Add onion and garlic and sauté for 5 minutes.
• Add the zucchini, red pepper, dried herbs and spices and a big pinch of sea salt. Cook, stirring, for 8 more minutes.
• Stir in the butter beans, tomatoes, tomato paste, cashew cream, coconut sugar and sea salt. Lower the heat and simmer, stirring occasionally to prevent the beans and vegetables from sticking to the bottom, for 15 – 20 minutes, or until the zucchini is tender.
• Turn off the heat and serve warm with a big slice of sourdough, fresh herbs and a drizzle of olive oil.
• Enjoy this comforting vegan meal!
• Leftovers can be stored in an airtight container in the fridge for 4 – 5 days. You can reheat leftovers on the stove.

Notes

*Soaking nuts overnight makes them a whole lot healthier (you can read more about it here). But if you are hungry and want to make this tasty treat right now, soak the cashews in boiling water for 20 - 30 minutes. This will soften them quickly.

The post Creamy Zucchini Tomato Butter Beans appeared first on Monday Dreams.

Are you looking for a colorful, nourishing, and absolutely delicious vegan salad?!? Then you’ve come to the right place. This Sweet Potato and Blueberry Salad is a delightful blend of flavors and textures, perfect as a main meal or a flavorful side dish. Packed with nutrient-dense ingredients like Japanese sweet potatoes (because I think they taste so much better than regular sweet potatoes, am I the only one?!), fresh spinach, protein-rich quinoa, juicy blueberries, crispy chickpeas, creamy avocado, and toasted pumpkin seeds, this salad is a feast for both the eyes and the palate. To top it all off -and my favorite part- a creamy blueberry-lime dressing adds a tangy and sweet finish that’s simply irresistible.

Why I Think You’ll Love This Salad:

Flavor Explosion: The combination of sweet potatoes, tart blueberries, crispy chickpeas, fresh spinach with the tangy blueberry-lime dressing creates the most perfect harmony of flavors.

Nutrient-Packed: This salad is loaded with vitamins, minerals, and antioxidants from the spinach, blueberries, avocado and sweet potatoes, plus protein from the quinoa and chickpeas.

Perfect Texture: From the creamy avocado to the crunchy pumpkin seeds and juicy blueberries, every bite offers a satisfying mix of textures. A good salad always has a great mix of textures.

Versatile: Enjoy it as a nourishing main dish or a colorful side. It’s perfect for meal prep, lunch on-the-go, or a light dinner.

Tips for Success

Meal Prep: Roast the sweet potatoes and chickpeas and cook the quinoa ahead of time to make assembly quick and easy.

Storage: Store the salad and dressing separately in airtight containers in the fridge for up to 3 days. Add avocado and pumpkin seeds just before serving to keep them fresh.

Customization: Feel free to swap out spinach for arugula or mizuna or a mix of greens, quinoa for barley or farro, or pumpkin seeds for roasted almonds.

Now Let’s Talk About the Health Benefits:

Japanese Sweet Potatoes: Rich in vitamins A and C, fiber, and antioxidants, Japanese sweet potatoes support eye health and boost your immune system.

Spinach: A powerhouse of nutrients, spinach is high in iron, calcium, and vitamins K and A, promoting healthy bones and skin.

Quinoa: This complete protein is also high in fiber, magnesium, and antioxidants, supporting muscle repair and overall health.

Blueberries: These little berries are loaded with vitamins C and K and have one of the highest antioxidant levels of all fruits.

Chickpeas: Packed with protein and fiber, chickpeas help keep you full and satisfied.

Avocado: A great source of healthy fats, avocado also provides vitamins E, K, and folate.

Pumpkin Seeds: These seeds add a crunch and are rich in magnesium, iron, and zinc.

This colorful Sweet Potato Blueberry Salad is a powerhouse of nutrition. And it tastes amazing. It’s the perfect plant-based meal for any occasion, it’s sure to become a family favorite.

If you try this beautiful vegan salad, let us know what you think, leave a comment below or tag us on Instagram @mondaydreamsblog. We love hearing from you!

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Sweet Potato & Blueberry Salad

A simple, nourishing and delicious main or side dish that you are going to love. It’s full of goodness and has a wonderful mix of textures and flavors.

Course Main Course, Salads, Sides

Cuisine Mediterranean Diet Friendly, Plant-based, Vegan

Keyword blueberries, healthy salads, plant based meal, quinoa salads, sweet potato recipes, vegan recipes, vegan sides

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 2 mains - 4 sides

Ingredients

SALAD:

• 2 cups Japanese sweet potato, diced into bite-sized pieces.
• ⅔ cups cooked chickpeas, patted dry with paper towels
• 1 Tbsp olive oil
• ½ tsp sea salt
• ¼ cup uncooked quinoa
• 4 – 5 cups baby spinach, or mixed greens of choice, roughly chopped
• ½ cup blueberries, halved
• ½ medium-sized avocado, diced or thinly sliced
• 2 Tbsp toasted pumpkin seeds*

BLUEBERRY-LIME VINAIGRETTE:

• ½ cup blueberries
• 3 Tbsp olive oil
• 2 Tbsp lime juice
• 1 small pitted Medjool date,* can substitute with maple syrup or honey if you are not vegan
• 1 tsp Dijon mustard

Instructions

• Preheat the oven to 400°F (200°C).
• Toss the sweet potatoes and chickpeas with olive oil and sea salt. Spread them evenly on a baking sheet and roast, tossing halfway through, for 25 – 30 minutes, or until the sweet potatoes are tender and slightly browned and the chickpeas are golden and crispy. Let them cool slightly.
• While the potatoes are in the oven, cook the quinoa. Rinse well, add quinoa to a small saucepan and cover with lots of water. Bring it to a boil, then lower the heat and simmer for 15 - 20 minutes; until tender. Drain and rinse with cold water.
• Make the dressing. In a blender, combine blueberries, olive oil, lime juice, date and Dijon mustard. Blend until smooth. Adjust the seasoning to taste, adding more lime juice or ½ - 1 more date (or sweetener of choice) as needed.
• Assemble the salad: In a large bowl, combine spinach, roasted sweet potatoes, chickpeas, quinoa and blueberries. Gently toss to combine. Just before serving, gently fold in the avocado and sprinkle with pumpkin seeds. Drizzle the desired amount of blueberry-lime dressing over the salad (I used it all).
• Serve immediately and enjoy!

Notes

*You can toast the seeds in a skillet over medium heat (no oil) until slightly golden, just shake the pan a few times so they don’t burn.
**You can soak the date in boiling water for 15 minutes to soften, it will be easier to blend.

The post Sweet Potato and Blueberry Salad appeared first on Monday Dreams.

Craving something comforting, but wholesome at the same time? Then you have to try this vegan polenta with mushroom ragù. It’s rich, creamy, incredibly flavorful and so satisfying.

The Perfect Harmony of Flavors

Picture this: vegetables cooked until they’re golden and caramelized, allowing their natural sweetness to shine through. Mushrooms with the perfect ‘meaty’ texture, chickpeas, onions, carrots, and garlic, all simmered together in a rich red wine sauce infused with fragrant herbs. The result? A mouthwatering ragù that boasts a depth of flavor that will leave your taste buds singing.

Creamy Polenta with Mushroom & Chickpea Ragù

Creamy Polenta: The Perfect Base

Now, let’s talk about the creamy polenta that serves as the perfect canvas for this tasty vegan ragù. Made from finely ground cornmeal cooked to silky perfection, this comforting staple provides the ideal backdrop for the robust flavors of the ragù to shine.

Health Benefits Galore

Not only is this dish a culinary delight, but it’s also packed with nutritional goodness. The combination of mushrooms and chickpeas provides plant-based protein, while carrots add a vibrant pop of color and a dose of vitamin A. Plus, the fiber-rich ingredients will keep you feeling satisfied and nourished for a very long time.

How to Serve

To assemble this masterpiece, simply ladle the warm mushroom and chickpea ragù over a generous helping of creamy polenta. Garnish with a sprinkle of fresh herbs for a burst of color and flavor. Serve it up family-style and watch as everyone gathers around the table, eager to dig in.

Tried this comforting vegan meal? Let us know what you think. Tag us on Instagram @mondaydreamsblog or leave a comment below. We love hearing from you!

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Creamy Polenta with Mushroom and Chickpea Ragù

This Creamy Polenta with Mushroom and Chickpea Ragù is fiber-rich, has a healthy dose of plant-based protein and is incredibly flavorful. A hearty vegan meal that also happens to be healthy and super cozy; it’s the perfect weeknight dinner.

Course Main Course

Cuisine Italian-Inspired, Mediterranean, Plant-based, Vegan

Keyword chickpea ragù, creamy polenta, easy vegan dinner, healthy recipe, mushroom ragù, plant-based protein, vegan meal

Prep Time 10 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour

Servings 4

Ingredients

MUSHROOM AND CHICKPEA RAGÙ:

• 2 Tbsp olive oil
• 1 medium yellow onion, finely chopped
• 4 garlic cloves, minced
• 1 cup finely diced carrots, tightly packed
• 14 oz or 400 grams of mushrooms, chopped, I used half portobello, half oyster mushrooms
• 6 big sundried tomatoes, rehydrated and finely chopped
• 2 Tbsp tomato paste
• 1 tsp smoked paprika
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1 tsp dried basil
• 2 ½ cups water or vegetable broth
• ⅔ cup red wine
• 1 bay leaf
• 1 ½ cup cooked chickpeas
• 2 tsp coconut sugar
• 1 tsp balsamic vinegar
• 1 tsp sea salt or more to taste

POLENTA:

• 3 cups unsweetened almond milk
• 1 cups water
• 1 cup instant polenta
• 1 tsp sea salt, or more to taste

Instructions

MUSHROOM AND CHICKPEA RAGÙ:

• In a medium/big pot, heat olive oil over medium heat.
• Add the onion and sauté for 5 minutes, until translucid.
• Add garlic, carrots, mushrooms, sundried tomatoes, and a big pinch of sea salt and sauté for 5 more minutes.
• Add tomato paste, paprika, thyme, rosemary and basil. Sauté for 2 minutes.
• Add water or vegetable broth, wine and bay leaf. Bring to a boil, then reduce the heat to low and simmer for 25 minutes.
• Stir in the chickpeas. Let it simmer for 10 more minutes. The water/broth should be almost gone and the ragù should be thick by now.
• Turn off the heat and add coconut sugar, balsamic vinegar and sea salt. Stir to combine. Taste and adjust seasonings.

POLENTA:

• Add milk, water and sea salt to a medium pot. Bring to a boil.
• Reduce the heat to low and slowly whisk in the polenta, always whisking to avoid any lumps.
• Cook, stirring, until it becomes thick and creamy, about 5 minutes.
• Divide into four bowls and top with the mushroom ragù and fresh parsley.
• Enjoy this hearty meal!

The post Creamy Polenta with Mushroom and Chickpea Ragù appeared first on Monday Dreams.

Looking for a cozy and nourishing soup to warm you up from the inside out? This hearty vegan soup might be exactly what you need! Packed with wholesome ingredients and bursting with flavor, this plant-based meal is the perfect way to satisfy your cravings while nourishing your body.

I love the combination of zucchini, leek and garlic with the added sweetness of coconut milk. There’s also fresh ginger, herbs and spices; and white beans which provide nutrition, texture and a delicate flavor. It’s a refreshing and scrumptious combo that I think you are going to love.

The Health Benefits and Flavor Profile

Zucchinis are not only delicious but are also low in calories and high in fiber, making them a great addition to any meal. They provide a subtle sweetness and a delightful texture to this soup.

White beans are a fantastic source of plant-based protein and fiber. Beans will keep you full and satisfied. They have a hearty, almost creamy texture, and add richness and depth to the soup.

Leeks lend a mild, onion-like flavor to the soup, while also providing essential vitamins and minerals, such as vitamin K and manganese. Also, leeks are rich in prebiotics, this means they feed the good bacteria in your gut.

Peas add a pop of color and sweetness to the soup, as well as an extra boost of fiber and protein.

This simple soup is the epitome of comfort food. With creamy coconut milk adding richness and a delicate sweet flavor, every spoonful feels like a warm hug on a cold day. Whether you’re looking for a hearty lunch or a cozy dinner, this soup is sure to hit the spot.

Dive into a Bowl of Comfort

Made all in 1 pot with simple, nourishing ingredients, this Zucchini, Coconut, and White Bean Soup is sure to become a favorite in your household. This healthy plant-based recipe can be stored in the fridge for up to 5 days. Or frozen for up to a month.

With its nutritious ingredients and delicious flavor profile, it’s a meal that you can feel good about enjoying any day of the week. So, grab a spoon and cozy up with a bowl of this comforting plant-based soup!

Tried this healthy vegan soup? Let us know what you think. Tag us on Instagram @mondaydreamsblog or leave a comment below. We love hearing from you!

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Zucchini, Coconut and White Bean Soup

Made all in one pot with simple, wholesome ingredients. This Zucchini, Coconut and White Bean Soup is fiber-rich, protein-rich and incredibly delicious. A budget-friendly meal that also happens to be healthy, easy and comforting. The perfect weeknight dinner.

Course Main Course

Cuisine Mediterranean Diet Friendly, Plant-based, Vegan

Keyword comfort food, healthy soup, plant based recipe, vegan soup, zucchini soup

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 4 - 5

Ingredients

• 2 Tbsp olive oil
• 2 medium leeks, white and light green parts only, thinly sliced (yields about 2 cups)
• 5 garlic cloves, minced
• 3 cups zucchini, diced into bite-size pieces
• 1 Tbsp + 1 tsp finely grated ginger, tightly packed
• 2 tsp ground coriander
• 1 tsp dried thyme
• 3 cups cooked cannellini beans
• 1 14 oz or 400 ml can of full-fat coconut milk
• 2 ½ cups water or vegetable broth
• ⅔ cups frozen peas, thawed
• ½ cup fresh basil, finely chopped
• 1 ¼ - 1 ½ tsp sea salt
• Freshly ground black pepper

TO SERVE:

• Fresh basil, cilantro or parsley
• Squeeze of lime or lemon

Instructions

• In a large pot, heat the olive oil over medium heat. Add the sliced leek and minced garlic, and sauté for 2-3 minutes, until softened.
• Add the diced zucchinis, a big pinch of sea salt and cook, stirring, for an additional 5 minutes.
• Add ginger, coriander and thyme and sauté for 2 more minutes.
• Stir in the white beans, coconut milk, vegetable broth or water and 1 teaspoon of sea salt. Bring the soup to a simmer, then reduce the heat to low and let it simmer for 10 minutes, allowing the flavors to develop.
• Add peas and cook for 2 more minutes.
• Turn off the heat and add the fresh basil and season with more sea salt and black pepper to taste.
• Ladle the soup into bowls, garnish with fresh basil and add a squeeze of lime, if desired. Serve hot and enjoy!

The post Zucchini, Coconut & White Bean Soup appeared first on Monday Dreams.

I’ve realized I didn’t have a vegan curry recipe on the blog and that needed to be fixed. This chickpea curry is easy, hearty and flavor-packed. It’s also super cozy, so it’s the perfect meal for a cold, rainy day. Or any other day because who can say no to a warm bowl of curry?

I love that curries can be easily made vegan and healthy without compromising on flavor. A curry can be an incredibly well-balanced meal that’s also budget-friendly, protein-rich and fiber-rich. Plus, they are loaded with healing spices, and I always love adding a good amount of vegetables and legumes. Best of all, they are a truly simple, delicious meal that everybody loves.

This plant-based potato, carrot and chickpea curry is so filling and delicious you are going to be making it on repeat. Trust me, even the pickiest meat eaters are going to fall in love with this wholesome meal. And it’s so easy to make! A comforting vegan curry that is made all in 1 pot with simple, nourishing ingredients.

This crowd-pleasing meal is packed with vegetables like potatoes, onions, carrots and peas and seasoned with a blend of warming spices. Chickpeas add flavor, texture, fiber and plant-based protein to this healthy vegan recipe. And coconut milk makes it so creamy and lush. I like to serve it with black or brown rice, cilantro and sliced chili. But it’s truly scrumptious on its own.

Have leftovers? This nourishing plant-based recipe can be stored in the fridge for up to 5 days. It can be frozen, though I don’t recommend it. If you decide to freeze this vegetarian potato curry know that the flavors are going to still be there, but the veggies will lose their texture and become a bit mushy.

Tried this chickpea curry? Let us know what you think. Tag us on Instagram @mondaydreamsblog or leave a comment below. We love hearing from you!

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Potato, Carrot & Chickpea Curry

Easy, hearty and oh-so-tasty Potato, Carrot and Chickpea Curry. Made all in one pot with simple, wholesome ingredients. This crowd-pleasing vegan curry is fiber-rich, protein-rich and incredibly delicious. A budget-friendly meal that also happens to be healthy and so comforting.

Course Mains

Cuisine Indian-Inspired

Keyword curry, healthy recipe, vegan curry, vegetarian dinner

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 4

Ingredients

• 1 Tbsp olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 chili, minced – or a tsp of chili flakes. Omit if you don’t like spicy food
• 1 Tbsp finely grated ginger
• 2 Tbsp tomato paste
• 1 Tbsp curry powder
• 1 tsp ground coriander
• 1 tsp ground cumin
• ¼ tsp ground turmeric
• 2 medium carrots, halved lengthwise, then thinly sliced
• 1 medium/big potato, cut into bite-size pieces (0.5 inches or 1 – 1.5 cm cubes)
• 1 15 oz can of chickpeas, drained and rinsed – or 1 ½ cup of cooked chickpeas
• 1 can full-fat coconut milk
• ¾ cup water
• ½ cup peas, I used thawed frozen peas
• 1 Tbsp lime juice
• 1 tsp coconut sugar, or brown sugar
• 1 – ½ tsp sea salt, or more to taste

TO SERVE:

• Cooked brown or black rice
• More lime juice
• Fresh cilantro, chopped
• Chili, finely chopped or thinly sliced

Instructions

• Heat olive oil over medium heat in a heavy-bottom sauté pan or a medium-sized pot.
• Add onions and a big pinch of salt and sauté for about 5 minutes.
• Add garlic, chili and ginger. Cook for 3 more minutes, always stirring to keep the vegetables from burning.
• Add tomato paste, curry powder, ground coriander, ground cumin and ground turmeric and sauté for another minute or two, until fragrant.
• Add the carrots and potato. Stir to coat the vegetables with the spice mixture.
• Stir in the chickpeas, coconut milk, water and 1 tsp sea salt. Make sure the vegetables are covered with liquid, if not, add ¼ cup more water. Bring to a boil, then lower the heat to medium-low and simmer, stirring occasionally, for 25 - 30 minutes. Or until the vegetables are tender.
• Add peas and cook for 1 more minute.
• Turn off the heat and add lime juice and coconut sugar. Stir to combine. Season to taste with more sea salt.
• Serve warm and enjoy this cozy meal!

The post Potato, Carrot & Chickpea Curry appeared first on Monday Dreams.

This plant-based meal combines healthy greens, fresh apples, nourishing chickpeas, dried cranberries, toasted pecans, and crispy quinoa for a satisfying and wholesome meal. All topped with a spiced tahini dressing that’s creamy, dreamy and so damn good you are going to want to start drizzling it on everything. A delicious blend of flavors and textures.

The best apple salad with the best ingredients:

Nutrient-Packed Greens: Arugula and spinach provide a robust base of vitamins, minerals, and antioxidants.
Fresh Apples: Crisp apples add a natural sweetness and refreshing crunch.
Protein-Rich Chickpeas: Boost protein content for a satisfying meal.
Dried Cranberries: Add a touch of sweetness and antioxidants.
Toasted Pecans: Infuse a buttery crunch and healthy fats.
Crispy Quinoa: The star ingredient, provides a nutty flavor and unique texture.

If you haven’t tried roasting quinoa yet, you are missing out. It’s so addicting. The crunchy texture and nutty flavor make it the perfect addition to (almost) everything! It’s a delicious high-protein, high-fiber topping for your favorite meals. Think salads, soups, buddha bowls, avocado toasts, pastas, roasted vegetables, stir-fries… Have you tried it yet? I’m obsessed with it and I think you are going to love it too!

This fall recipe is ideal for sharing at gatherings or dinner parties, it’s a great side dish that everyone is going to love. I also love having this salad as a main dish, it combines vegetables, fruit, legumes, whole-grains and nuts, so it’s a well-rounded nutritional choice that’s loaded with so much goodness. Packed with vitamins, minerals, and essential nutrients, it caters to a balanced and health-conscious palate.

Suitable for vegans or anyone seeking to add more plants to their diet, this beautiful salad proves that nutritious food can be both simple and enjoyable.

If you try this simple plant-based recipe, let us know what you think, leave a comment below or tag us on Instagram @mondaydreamsblog. We love hearing from you!

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Crispy Quinoa Apple Salad with Spiced Tahini Dressing

Easy, fresh and oh-so-flavorful Crispy Quinoa Apple Salad with Spiced Tahini Dressing. This crowd-pleasing salad is gorgeous and full of good stuff! A delicious blend of flavors and textures.

Course Mains, Salads, Sides

Cuisine Mediterranean, Vegan, Vegetarian

Keyword apple salad, crispy quinoa, healthy salads, vegan sides, vegetarian food

Prep Time 15 minutes minutes

Quinoa Cooking Time 50 minutes minutes

Servings 2 mains - 4 sides

Ingredients

CRISPY QUINOA:

• ¼ cup uncooked quinoa
• 1 Tbsp olive oil

SALAD:

• 2 cups arugula, roughly chopped
• 2 cups spinach, roughly chopped
• 1 big Cripps Pink apple, thinly sliced
• ½ cup cooked chickpeas
• ¼ cup toasted pecans, roughly chopped*
• 3 Tbsp dried cranberries
• Sea salt and pepper to taste

SPICED TAHINI DRESSING:

• 2 Tbsp tahini
• 2 Tbsp apple cider Vinegar
• 1 Tbsp olive oil
• 1 Tbsp lemon juice
• 2 tsp coconut nectar or maple syrup
• ¼ tsp ground ginger
• ¼ tsp ground cardamom

Instructions

• To cook the quinoa, rinse well and place it in a small pot with lots of water. Bring to a boil, then lower the heat and simmer for 15 – 20 minutes, until tender. Drain well and let cool completely.
• Preheat the oven to 375 °F / 190 °C.
• Add quinoa to a baking sheet, drizzle with olive oil and a pinch of sea salt. Mix (using a spoon or your hands) until the quinoa is well coated in the oil.
• Bake, stirring every 10 minutes, for 20 – 30 minutes, or until the quinoa is golden and crispy.
• While the quinoa is in the oven make the dressing. Place all the dressing ingredients in a small jar, close the lid and shake until combined. Or add ingredients to a small bowl and whisk until combined.
• To serve the salad, I like to layer all the salad ingredients (arugula, spinach, apple, chickpeas, pecans, cranberries and crispy quinoa) in a pretty way, see picture. Then drizzle the salad with the spiced tahini dressing. Alternatively, you can place all the salad ingredients in a medium bowl, add the creamy dressing, sea salt and pepper and gently toss to combine.
• Serve immediately and enjoy!
• This salad is best enjoyed right away. If you don’t want to use all the crispy quinoa, you can store the leftovers in a jar in the fridge for up to 3 weeks.

Notes

* To toast the pecans, place them on a baking sheet (no oil) and roast in the oven for 7-10 minutes, until golden and fragrant. Remove and let cool. Then roughly chop the pecans.

The post Crispy Quinoa Apple Salad with Spiced Tahini Dressing appeared first on Monday Dreams.

Fennel is not the most popular ingredient out there, but I think it’s truly special. It has a delicate and unique flavor, it’s fresh and a bit sweet and it will remind you of licorice or anise. It’s so different from all the other vegetables and if you haven’t tried it yet, this salad is the perfect way to start.

Fennel has some amazing health benefits as well. It has anti-inflammatory, antimicrobial, antiviral, anti-tumor and antispasmodic properties. Want to know more? Check out this link.

Roasted fennel is my favorite way to enjoy this lovely ingredient. When you roast fennel, the flavors get milder and sweeter, and the texture becomes tender, almost juicy. Fennel pairs incredibly well with citrus fruits, bitter leaves, nuts, balsamic vinegar and honey/maple syrup. So, I made a salad with radicchio, oranges, crispy white beans and toasted hazelnuts. I like to serve it over a creamy white bean sauce that’s fresh and citrusy and provides a nice contrast.

Share this roasted vegetable salad with your friends and family at your next dinner party. This vegan side dish is easy to make, but it will surely impress your guests. And thanks to the addition of white beans, this salad can also be served as a main dish, it’s a simple vegan sheet-pan dinner that’s perfect for any day of the week. It has a good amount of plant-based protein, healthy fats and fiber. It’s loaded with nutrients and Mediterranean flavors.

Liked this healthy salad? Then you have to try my Zesty Fennel and Cherry Tomato Pasta. It’s a dream.

If you try this fennel recipe, let us know what you think. Tag us on Instagram @mondaydreamsblog or leave a comment below, we love hearing from you!

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Roasted Fennel Salad with White Bean Sauce

Simple, nourishing and incredibly delicious Fennel Salad! This healthy side dish is loaded with nutrients and Mediterranean flavors. A scrumptious, fancy-looking salad that’s 100% plant-based and so damn tasty!

Course Mains, Salads, Sides

Cuisine Italian-Inspired, Mediterranean, Mediterranean Diet Friendly, Vegan

Keyword fennel, healthy side dish, vegan salad, vegan sides

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 35 minutes minutes

Servings 3 mains - 6 sides

Ingredients

FENNEL SALAD:

• 2 medium fennel bulbs, about 1 pound / 450 grams when weighing just the bulbs
• 1 15 oz can of white beans, drained and rinsed – or 1 ½ cups of cooked white beans
• 2 Tbsp olive oil
• 1 Tbsp balsamic vinegar
• 2 tsp grainy mustard
• ½ tsp sea salt
• 2 cups radicchio, thinly sliced
• 2 medium oranges, peeled, sliced into thin rounds, then cut into smaller pieces
• ⅓ cup toasted hazelnuts, chopped*

WHITE BEAN SAUCE:

• ½ cup white beans, leftover from the can listed above
• ½ cup fennel fronds, tightly packed
• 3 Tbsp water
• 2 Tbsp olive oil, can substitute with tahini
• 1 Tbsp + 1 tsp lemon juice
• 1 tsp lemon zest
• 1 garlic clove
• 1 tsp coconut nectar or maple syrup
• ¼ tsp sea salt

Instructions

• Preheat the oven to 390 F / 200 C.
• Cut the fennel bulbs: trim off the stalks and fronds (save the fronds, you’ll use them later) so that you are left with the white bulbs. Halve the fennel bulbs lengthways. Remove (and discard) the root and tough part of the core. Then slice the bulb into thin strips.
• Pat dry the white beans with a paper towel.
• Add sliced fennel, 1 cup of white beans (save the remaining ½ cup for the sauce), olive oil, balsamic vinegar, grainy mustard and sea salt to a baking sheet. Use your hands or a big spoon to mix everything up. Make sure the vegetables and beans are well coated and arrange them in a single layer.
• Bake for 15 minutes, toss, and bake for another 10 – 15 minutes. Until the fennel has caramelized on the edges and the beans are golden and crispy. Remove from the oven and let cool slightly.
• While the fennel is in the oven, make the white bean sauce. Add the remaining ½ cup of white beans to a high-speed blender. Add fennel fronds, water, olive oil or tahini, lemon juice, lemon zest, garlic, coconut nectar or maple syrup and sea salt. Blend until smooth and creamy. Taste and adjust seasoning.
• Once the vegetables are cooked, transfer them to a big bowl, add radicchio, oranges and ½ the hazelnuts. Toss to combine.
• To serve, spread a thin layer of sauce on a big shallow bowl or serving platter. Add the salad on top of the sauce. Top with the remaining hazelnuts and some fennel fronds. Serve with more sauce on the side. I rarely use all the sauce; I think too much sauce can outshine the other flavors. I just save the leftover sauce for another salad.
• Enjoy!

Notes

* To toast the hazelnuts, place them on a baking sheet (no oil) and roast in the oven for 10 minutes, until golden and fragrant. Remove from the oven and rub them with a kitchen towel to remove loose skins. Don’t worry if some of the skins don’t come off. Cool completely.

The post Roasted Fennel Salad with White Bean Sauce appeared first on Monday Dreams.

If you are looking for a simple, wholesome meal that’s pure comfort, then this black bean stew has your name written all over it. A bowl of this cozy stew will have you coming back for seconds. Trust me, even the pickiest meat eaters are going to love it. It’s filling, comforting and oh-so-tasty! And the best part is this (secretly) vegan stew is super healthy.

Made all in one pot with simple, nourishing ingredients. I like to serve it with an extra squeeze of lime juice, more parley and chopped avocado; sometimes I’ll add a slice of crusty sourdough. But it’s absolutely delicious on its own.

This crowd-pleasing stew is packed with veggies like butternut squash, onions and carrots and seasoned with a lovely mix of herbs and spices. Black beans and quinoa provide a good amount of vegan protein and so much more. You might have heard that quinoa is a powerhouse of nutrition, but did you know quinoa is a complete protein source? And did you know black beans are also packed with health benefits?! They are fiber-rich and a great source of plant-based protein, vitamins, minerals and antioxidants. Black beans can boost your digestion, help stabilize your blood sugar levels and prevent an array of diseases. And they are filling, cheap and super delicious! Want to know more about this incredible legume? Check out this link.

This healthy plant-based recipe can be stored in the fridge for up to 5 days. It can be frozen, though I don’t recommend it. If you decide to freeze this butternut squash stew know that the flavors are going to still be there, but the veggies will lose their texture and become a bit mushy.

Tried this vegan stew? Let us know what you think. Tag us on Instagram @mondaydreamsblog or leave a comment below. We love hearing from you!

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Butternut Squash, Black Bean & Quinoa Stew

Made all in one pot with simple, wholesome ingredients. This Butternut Squash, Black Bean and Quinoa Stew is fiber-rich, protein-rich and incredibly delicious. A budget-friendly meal that also happens to be healthy, easy and comforting; the perfect weeknight dinner.

Course Mains, Soups and Stews

Cuisine Mediterranean Diet Friendly, Vegan, Vegetarian

Keyword black beans, butternut squash recipes, comfort food, easy recipes, stew, vegetarian recipe

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Ingredients

• 1 Tbsp olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 medium carrot, halved lengthwise, then thinly sliced
• 2 cups butternut squash, peeled and chopped into 0.5 inches or 1-1.5 cm cubes
• ½ cup red bell pepper, finely chopped
• 2 Tbsp tomato paste
• 1 Tbsp freshly grated ginger
• 1 Tbsp fresh thyme
• 1 ½ tsp smoked paprika
• 1 tsp ground coriander
• 1 15 oz can diced tomatoes
• 3 cups water
• 1 15 oz can of black beans, drained and rinsed – or 1 ½ cups of cooked black beans
• ⅓ cup uncooked quinoa, rinsed
• ½ cup parsley, finely chopped
• 2 Tbsp lime juice
• 1 – 1 ½ tsp of sea salt, or more to taste

TO SERVE:

• More lime juice
• More fresh parsley
• Chopped avocado
• Slice of sourdough bread

Instructions

• Heat olive oil over medium heat in a medium pot.
• Add onions and sauté for about 5 minutes.
• Add garlic, carrot, butternut squash, red pepper and tomato paste and cook for 5 minutes, always stirring to keep the vegetables from burning.
• Add ginger, thyme, paprika and coriander and sauté for another minute or two, until fragrant.
• Stir in the tomatoes and water. Bring to a boil, then lower the heat to medium-low and simmer for 5 minutes.
• Add black beans and quinoa and simmer for another 15 minutes, or until the vegetables are tender and the quinoa is fully cooked.
• Turn off the heat and add parsley, lime juice and sea salt. Stir to combine.
• Serve warm with your favorite toppings and enjoy this hearty meal!

The post Butternut Squash, Black Bean & Quinoa Stew appeared first on Monday Dreams.