Cozy comfort in a bowl—this dish with charred vegetables offers flavours from Tunisia and other regions in the Middle East. And who wouldn’t want a bowl of Middle Eastern spices to warm the tongue while satisfying the belly on a cold winter night?
Make mine a meal
Jazz up soup into a stew by puréeing it only a bit to keep it chunky. Stir in canned lentils and fold in some chopped spinach or kale for a festive seasonal colour. Round up the flavours with a smattering of coarsely chopped Marcona almonds, dollops of thick plain yogurt, and fresh mint.
Preheat oven to 375 F (190 C). Line large baking sheet with parchment and set aside.
In large bowl, combine tomatoes, diced sweet potato, red pepper, and garlic. Drizzle with 1 Tbsp (15 mL) olive oil and toss to lightly coat. Spread out on baking sheet in an even layer. Roast in centre of oven for 35 to 40 minutes, or until vegetables are lightly charred.
In large, heavy saucepan over medium heat, add remaining olive oil, diced onion, carrot, and celery. Sauté, stirring often, until onions are soft and clear and carrots and celery are just turning slightly golden, about 15 minutes. Add a splash of water, if necessary, to keep vegetables from sticking. Add sun-dried tomatoes and harissa and stir in. Then add vegetable stock and bring to a gentle boil. Remove from heat and set aside while vegetables in oven finish roasting.
When oven-roasted vegetables are done as you like, transfer along with any of their precious juices to saucepan with vegetable stock mixture. Stir in, return to heat, and bring to a gentle boil to fully amalgamate flavours. Stir in vinegar and maple syrup. Using hand-held stick blender or high-speed blender, purée mixture until smooth and creamy. Add a splash more vinegar coupled with salt and pepper, to taste, if you wish.
Serve steaming hot in mugs or bowls with your choice of toppings. Soup can be refrigerated for up to 4 days or frozen for longer storage.
You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.
Tender tofu and fresh-tasting mango sauce combine to make a nutritious, Japanese-style dessert with little effort. But don’t worry: your dessert will not taste beany. Silken soft tofu has a rather neutral flavour. The key here is to use blocks of very soft tofu as opposed to firm or extra-firm versions. Silken tofu is undrained and unpressed tofu. It has the highest water content of all types of tofu and is made by coagulating soy milk without curdling it. It’s ultra-soft texture means it can be easily blended with other ingredients and used to boost protein numbers in puddings, cakes, tarts, ice cream, and even smoothies.
Fool is a classic English dessert made, traditionally, by folding a stewed fruit into a creamy, sweet custard. This modern take adds layers of sweet pumpkin flavour and swaps out much of the cream for higher-protein Greek yogurt. The crunchy chocolate topping is a special finishing touch. Beat it It’s the fat in cream that helps trap air bubbles that make it light and fluffy. If it gets too warm, the fat melts and the air escapes. Start with a cold bowl and beaters (or a cold balloon whisk, if you’re whipping by hand). Put your bowl (ideally a stainless one) and beaters in the freezer for 15 minutes before whipping. They’ll chill easily and help keep everything cool during the whipping process.
Blondies are basically “blonde brownies.” There is no cocoa or melted chocolate in the batter of a blondie. Here, the nutritionally lacklustre all-purpose flour is swapped out for puréed beans for a higher dose of protein. The end result is just as tender and chewy without any noticeable bean flavour. A great potluck dessert option, too. If desired, chopped nuts can be used instead of chocolate chips. Squeeze play To easily fit a piece of parchment paper into a baking dish, run it under cold water for a couple of seconds, scrunch it up, and then squeeze out the excess moisture. Now it will effortlessly form into the pan.