Archives by date

Courtesy of walderwellness.com

Perfect for a customizable weeknight dinner. It’s perfect for anyone who wants to eat more plants, or even if you’re a meat eater and just want to switch things up. You can use whatever veggies you have in the fridge that you can easily sauté on the stovetop: mushrooms, peppers, carrots, broccoli, zucchini. 

Ingredients (Serves 4) 

• 225 g (about 8 oz) pasta of your choice
• 1 pack firm or extra-firm tofu (about 350 g / 12 oz). 

You’ll want to use firm or extra firm tofu. Soft or silken tofu will not “crumble” the same way

• 2 Tbsp olive oil
• 2 cloves garlic, minced
• 1 large bell pepper, cored and chopped (or other veggies you like)
• 1 tsp smoked paprika
• ½ tsp chili powder
• 2 cups fresh spinach
• 3 cups tomato sauce (such as marinara)
• ¼ cup parsley, chopped
• Salt and pepper, to taste
• Optional garnish: fresh basil, and/or parmesan or vegan cheese alternative 

Instructions 

1- Bring a large pot of salted water to a boil and cook the pasta according to package directions until al dente. Drain and set aside. 

2- While water heats, drain the tofu and wrap it in paper towels. Gently press to remove excess moisture. In a large bowl, crumble the tofu with your hands into fine pieces. 

3- In a large, deep skillet with oil sauté the minced garlic until fragrant, about 1–2 minutes. 

4- Add the chopped bell pepper (or other veggies you like) to the pan. Sauté for about 5 minutes until they start to soften. 

5- Stir in the crumbled tofu, smoked paprika, chili powder, salt, and pepper. Cook, stirring occasionally, for about 5 minutes. 

6- Pour in the tomato sauce, then add the spinach and chopped parsley. Stir to combine, allowing the spinach to wilt and the sauce to heat through (about 3–5 minutes). 

7- Add the drained pasta to the skillet, tossing gently to coat with the sauce. Remove from heat once everything is well mixed and hot. 

8- Serve in bowls and garnish with fresh basil and a sprinkle of parmesan or vegan cheese, if desired. Enjoy!

Nutrition facts per serving (1 bowl, ~360 g, ~12.5 oz):

Calories 389 kcal, Fat 11 g, Saturated Fat 2 g, Carbohydrates 58 g, Dietary Fiber 6 g, Sugars 11 g, Protein 18 g, Sodium 957 mg, Calcium 96 mg, Iron 5 mg, Potassium 1037 mg, Vitamin C 75 mg

Courtesy of Kulinaria Recetas

Caesar-style Creamy Lemon-Garlic Power Dressing 

This creamy, protein-rich sauce delivers all the bold, tangy flavor you crave, without heaviness. Perfect for salads, roasted veggies, grain bowls, or as a sandwich spread.

Ingredients

3 tbsp plain yogurt

2 hard boiled eggs

1 tsp mustard

A splash of fresh lemon juice

A small handful of grated cheese

½ garlic clove

A dash of Worcestershire sauce (optional)

A drizzle of olive oil

Salt and black pepper, to taste

Instructions

1. Place all ingredients in a blender or food processor.
2. Blend until smooth and creamy, scraping down the sides if needed.
3. Taste and adjust salt, pepper, lemon, or olive oil as desired.
4. Store in an airtight container in the fridge for up to 4 days.

Nutrition facts per serving (2 tbsp, ~30 g):
Calories 90 kcal, Fat 6.0 g, Saturated Fat 2.1 g, Carbohydrates 2.3 g, Dietary Fiber 0.2 g, Sugars 1.7 g, Protein 4.3 g, Sodium 150 mg, Calcium 53 mg, Iron 0.4 mg, Potassium 53 mg, Vitamin C 1.3 mg.

Smoky Red Pepper Hummus Spread (Vegan)

This vibrant hummus has a subtle smokiness and a creamy texture that works beautifully as a dip, spread, or bowl topper. Simple ingredients, big flavor.

Ingredients

½ red bell pepper, roasted

1 can chickpeas, drained and rinsed

1 tsp peanut butter or tahini (optional)

1 garlic clove

Fresh parsley, to taste

Smoked paprika, to taste

Olive oil, as needed

Salt and black pepper, to taste

Instructions

1. Add all ingredients to a food processor.
2. Blend until smooth, adding olive oil little by little to reach your desired consistency.
3. Taste and adjust seasoning or smoked paprika.
4. Chill and store in the fridge for up to 4 days.

Nutrition facts per serving (2 tbsp, ~28 g):
Calories 65 kcal, Fat 4.0 g, Saturated Fat 0.5 g, Carbohydrates 6.0 g, Dietary Fiber 1.5 g, Sugars 1.0 g, Protein 2.0 g, Sodium 140 mg, Calcium 15 mg, Iron 0.5 mg, Potassium 60 mg, Vitamin C 4.0 mg.

Quick Homemade Sweet-Savory Glaze (Teriyaki-style) (Vegan/Vegetarian)

This lighter, homemade glaze brings the perfect balance of salty, sweet, and umami—ideal for stir-fries, tofu, chicken, fish, or roasted vegetables.

Ingredients

100 ml soy sauce

120 ml water

3 tbsp vinegar (rice or apple cider work well)

1 tsp honey, maple syrup or agave

1 garlic clove, grated

1 thin slice fresh ginger, grated

2 tbsp cornstarch

Chopped parsley (optional)

Sesame seeds (optional)

A drizzle of sesame oil (optional)

Instructions

1. In a small bowl, dissolve the cornstarch in the water.
2. In a saucepan, combine soy sauce, vinegar, honey, garlic, and ginger.
3. Add the cornstarch mixture and cook over medium heat, stirring constantly.
4. Simmer until the sauce thickens, about 2–3 minutes.
5. Remove from heat and finish with sesame oil, parsley, or sesame seeds if using.
6. Let cool before storing in the fridge for up to 4 days.

Nutrition facts per serving (2 tbsp, 30 g):
Calories 40 kcal, Fat 0.5 g, Saturated Fat 0.1 g, Carbohydrates 8.0 g, Dietary Fiber 0.1 g, Sugars 5.0 g, Protein 1.5 g, Sodium 650 mg, Calcium 5 mg, Iron 0.3 mg, Potassium 30 mg, Vitamin C 0.2 mg

Courtesy of Paulina Cocina

If you’re ever stuck wondering what to do with chicken, this Moroccan-style recipe will save your week 🍗. Quick to marinate and sauté, it delivers a dish full of flavor without making a huge mess. It feels fancy enough to impress guests, but honestly, it comes together faster than deciding what to order for delivery 😏.

Ingredients

2 chicken breasts, cut into large pieces if they are big

1 onion

3 garlic cloves

Juice of 3 lemons

1 tsp turmeric

1 tsp ginger

1 tsp cumin

Fresh parsley

1 bunch fresh cilantro

10 tbsp pitted green olives

Cooking oil

Salt and pepper

Instructions

1- Marinate the chicken with salt, pepper, lemon juice, turmeric, ginger, and cumin. Place in a Ziplock bag or sealed container and refrigerate for 30 minutes.

2- After marinating, strain the chicken, reserving the marinade separately.

3- Heat oil in a pot and sauté the chopped onion and garlic until fragrant.

4- Add the chicken and brown on both sides.

5- Pour the reserved marinade into the pot with one cup of water. Cover the pot partially and cook over medium heat until the liquid reduces and the chicken is tender.

6- Remove the chicken and place it on a serving platter. Add the green olives to the sauce in the pot and cook for 5–10 minutes.

7- Pour the olive sauce over the chicken and garnish with chopped fresh cilantro and lemon zest. 

8- Serve with Yemeni rice, quinoa, lentils, or your favorite grain.

Nutrition facts per serving (1 portion, 200 g, 7 oz):
An ideal portion to serve alongside 100–150 g of grains.

Calories 245 kcal, Fat 12.8 g, Saturated Fat 2.3 g, Carbohydrates 7.6 g, Dietary Fiber 2.5 g, Sugars 1.9 g, Protein 25.7 g, Sodium 657 mg, Calcium 52 mg, Iron 2.1 mg, Potassium 430 mg, Vitamin C 28.1 mg.

Courtesy of Kulinaria Recetas

These flavorful lentil medallions are a hearty, nutritious vegetarian option perfect for lunch or dinner. Cooked lentils are seasoned, mixed with veggies and spices, then formed into patties with a cheesy filling for a satisfying bite. They’re great paired with a fresh salad or your favorite sauce.

Ingredients

For the Medallions

• 400 g (about 2 cups dry) lentils, rinsed and cooked until tender 
• 1 medium onion, finely chopped 
• 1 carrot, grated
• 1 bell pepper, chopped 
• 2 cloves garlic, minced 
• 2 eggs, lightly beaten
• 4 tablespoons flour (oat, all-purpose, or whole wheat) 
• ½ teaspoon smoked paprika or spice mix 
• Salt and pepper, to taste 
• Optional: ½ teaspoon dried herbs (oregano, thyme, etc.) 
• Olive oil

For the Filling

• 100–150 g (about 1 cup) melting cheese of cut into small cubes 

Optional Sauce (Simple Yogurt Dip)

• ½ cup plain yogurt
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• Salt and pepper

Instructions

1. Rinse the lentils and cook them in a pot of boiling water until soft but not mushy (20–30 minutes). Drain and let cool slightly.
2. Sauté the chopped onion, carrot, bell pepper, and garlic until softened.
3. In a large bowl, combine the cooked lentils with the sautéed vegetables. Add the beaten eggs, flour, smoked paprika, dried herbs (if using), salt, and pepper. Mix well—you should be able to form a firm but pliable mixture.
4. Oil your hands with a little of oil to help handling. Take a handful of lentil mixture (about 2–3 tablespoons) and flatten it in your hand. Place a cube of cheese in the center, then cover with more lentil mixture, forming a compact medallion. Repeat with the rest of the mixture.
5. Cook the medallions in a skillet with a little bit of olive oil, about 3–4 minutes per side, until golden brown and heated through (the cheese inside should be melty).

For the Yogurt Sauce (Optional):

1. In a small bowl, whisk together the yogurt, lemon juice, olive oil, and a pinch of salt and pepper.
2. Serve the stuffed lentil medallions warm with the yogurt dip alongside a fresh salad.

Nutrition facts per serving (2 medallions, about 210 g):
Calories 355 kcal, Fat 14.2 g, Saturated Fat 5.6 g, Carbohydrates 40.8 g, Dietary Fiber 12.4 g, Sugars 4.3 g, Protein 18.9 g, Sodium 420 mg, Calcium 210 mg, Iron 5.2 mg, Potassium 760 mg, Vitamin C 22 mg.

Optional Yogurt Dip

Nutrition facts per serving (2 tbsp sauce, about 30 g):
Calories 35 kcal, Fat 2.2 g, Saturated Fat 0.9 g, Carbohydrates 2.1 g, Dietary Fiber 0 g, Sugars 1.8 g, Protein 1.6 g, Sodium 40 mg, Calcium 55 mg, Iron 0 mg, Potassium 75 mg, Vitamin C 1 mg.

A colorful and comforting Middle Eastern-inspired dish where tender eggs are gently poached in a rich, spiced tomato sauce. Great for brunch, dinner, or anytime you want something filling and flavorful. 

Ingredients

1 onion, chopped 

1 bell pepper, diced 

2–3 garlic cloves, minced 

Crushed tomatoes (about 2 cups; canned or fresh) 

Eggs (4–6, depending on how many people you’re serving) 

Hot sauce or chili of your choice (optional) 

Ground cumin, to taste 

Paprika, to taste 

Black pepper, to taste 

Nutmeg, a pinch (optional but recommended) 

Salt, to taste

Potatoes (optional, for serving) 

Instructions

1. If you’re serving potatoes on the side, peel and cut them into large wedges. Season and roast them in a preheated oven until tender and golden. 
2. Heat a large skillet over medium heat. Add a splash of oil, then sauté the chopped onion, diced bell pepper, and minced garlic until soft and fragrant. 
3. Pour in the crushed tomatoes. Stir in hot sauce (if using), cumin, paprika, black pepper, and a pinch of nutmeg. Mix well and let the sauce simmer gently for about 10–15 minutes, until it thickens slightly. 
4. Use a spoon to make small wells in the sauce. Carefully crack one egg into each well. 
5. Cover the pan and reduce the heat to low. Cook until the egg whites are set and the yolks are done to your liking —about 5–8 minutes for runny yolks. 
6. Serve hot straight from the pan, with the roasted potatoes or crusty bread to soak up the sauce.

Nutrition facts per serving (1 egg, ~¾ cup sauce + 100 g potatoes, about 280 g):
Calories 265 kcal, Fat 13.6 g, Saturated Fat 2.8 g, Carbohydrates 27.4 g, Dietary Fiber 4.9 g, Sugars 6.4 g, Protein 10.1 g, Sodium 360 mg, Calcium 72 mg, Iron 2.8 mg, Potassium 820 mg, Vitamin C 38 mg.