Easily whipped up in a matter of minutes, this protein-rich power snack would make Popeye proud.
1 cup (250 mL) cooked chickpeas
1 cup (250 mL) tightly packed fresh spinach
1/2 cup (125 mL) frozen, defrosted, shelled edamame, plus 2 Tbsp (30 mL) for garnish
1/4 cup (60 mL) hulled hempseeds
2 Tbsp (30 mL) water
Zest of 1 lime
1 Tbsp (15 mL) lime juice
1 tsp (5 mL) ground cumin
1/2 tsp (2 mL) sea salt
1/4 tsp (1 mL) ground pepper
Place all ingredients, except 2 Tbsp (30 mL) edamame, in food processor. Purée until smooth, stopping to scrape down sides if necessary. Transfer to serving bowl and garnish with reserved edamame.
Hummus can be kept covered in refrigerator for up to 1 week.
Each serving contains: 97 calories; 6 g protein; 4 g total fat (0 g sat. fat, 0 g trans fat); 9 g carbohydrates (2 g sugars, 2 g fibre); 202 mg sodium
source: "Heightened Hummus", alive #383, September 2014
Inspired by its creamy Italian cousin, this vegetarian take on panna cotta swaps out the cream and gelatin for coconut milk and agar agar. Odourless and tasteless, agar-agar is a plant-based thickener derived from seaweed. It’s also a wonderful source of iron, fibre, and magnesium. If you plan on transporting these desserts, pour panna cotta into small jam jars. Once set, screw lids on top and place garnish in separate container. Once you reach your destination, simply garnish and serve.
This happy jumble of vegetables is not only beautiful to look at but also scrumptious. Try to use a rainbow of different colours for the most striking salad presentation. Feel free to replace the dried apricots in the dressing with another dried fruit you may have on hand. Dried cranberries, dried cherries, or golden raisins are all delicious alternatives.
In ancient China, black rice was called “forbidden rice” because only nobles were allowed to eat it. Luckily, today we mere mortals can harness its salad-perfect, slightly sweet, and nutty taste. Bright and fresh, this salad isn’t only flavourful with a winning mix of textures; it’s packed with nutrients, too. Mango tango If possible, use Ataulfo mango for this salad. Its honeylike flavour and custardy texture can’t be beaten. You’re looking for a bit of softness when pressed to indicate ripeness.
Your #mealprepgoals just got easier to nail. Quinoa, black beans, and tempeh provide a triple threat of plant-based protein in this large taco-style salad that holds up remarkably well. The quinoa will absorb the vibrant, flavourful dressing and still be perfectly tender by the time your next meal rolls around. You can toss on some cubed avocado, queso fresco, and/or broken baked tortilla chips for crunch just before serving. Raise a toast To add a deeper flavour to quinoa, consider toasting the grains before boiling in water. Simply heat a couple teaspoons of oil in heavy-bottomed saucepan, add dry quinoa, and heat, stirring often, until the grains are a couple shades darker and emit a nutty, toasted smell; then add your water. Plant-based redo For a plant-based option, you can top salad with slices of grilled tempeh or navy beans instead of chicken. To infuse dressing with savoury, cheesy flavour, minus the dairy, you could use nutritional yeast.