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This comforting, protein-rich pasta is made entirely from scratch using lentil flour (or any legume flour of your choice), making it naturally gluten-free and packed with fiber. The roasted cauliflower sauce is silky, savory, and lightly sweet from caramelized onion and garlic, with a touch of nutmeg for warmth. It’s a nourishing dish that feels indulgent while staying wholesome.

Ingredients

For the Lentil Pasta

2 cups red lentil flour (or any legume flour)

2 large eggs

1–2 tablespoons oil

2–4 tablespoons water (as needed)

½ teaspoon salt

For the Cauliflower Sauce

1 large head of cauliflower, cut into large florets

1 large onion, cut into large chunks

1 whole head of garlic, top trimmed

1–2 tablespoons olive oil

2 tablespoons cream cheese

¼ teaspoon ground nutmeg (or to taste)

Salt and black pepper to taste

Instructions

1- Preheat the oven to 400°F (200°C). Place the cauliflower florets, onion chunks, and the whole head of garlic on a baking sheet. Drizzle with olive oil and toss lightly. Roast for about 30–40 minutes, or until the vegetables are tender and lightly golden.

2- While the vegetables roast, prepare the pasta dough. In a large bowl, combine the lentil flour and salt. Make a well in the center and add the eggs and olive oil. Begin mixing with a fork, gradually incorporating the flour. Add water if necessary, a little at a time, until a soft but firm dough forms.

3- Transfer the dough to a lightly floured surface and knead until smooth.

4- Roll the dough into long ropes about ¾-1 inch thick. Cut into small, bite-sized pieces. Gently press lightly each piece in the center with your thumb to create a small indentation, forming a gnocchi shape. Lightly dust with flour to prevent sticking.

5- Once the vegetables are roasted, squeeze the softened garlic cloves out of their skins. Transfer the cauliflower, onion, and garlic to a blender or food processor. Add the cream cheese, nutmeg, salt, and pepper. Blend until completely smooth and creamy.

6- Bring a large pot of salted water to a boil. Cook the fresh lentil pasta for about 2–4 minutes, or until tender but still firm. Fresh legume pasta cooks quickly, so watch it closely.

7- Reserve a small cup of pasta cooking water, then drain the pasta. Toss immediately with the cauliflower sauce, adding a bit of the reserved water if needed to loosen the sauce and help it coat the pasta evenly.

8- Serve warm, optionally topped with grated Parmesan.

Nutrition facts per serving (1 large bowl, 350 g, 12.3 oz):

Calories 412 kcal, Fat 14.8 g, Saturated Fat 3.8 g, Carbohydrates 46.2 g, Dietary Fiber 12.1 g, Sugars 6.4 g, Protein 24.5 g, Sodium 385 mg, Calcium 122 mg, Iron 6.4 mg, Potassium 915 mg, Vitamin C 68.2 mg.

This roasted carrot hummus is a vibrant and healthy twist on the classic chickpea dip, offering a beautiful golden hue and a subtle sweetness from caramelized vegetables. It is a protein-rich, creamy snack that works perfectly with crackers, fresh veggies, or as a spread for sandwiches and flatbreads.

Ingredients

1.5 cups cooked chickpeas

2 medium carrots

4 cloves garlic

2 tablespoons tahini

1 teaspoon turmeric powder

2 teaspoons lemon juice

1 teaspoon cumin

5 to 6 tablespoons extra virgin olive oil

¼ cup water or chickpea cooking liquid

Salt and pepper to taste

Instructions

1. Preheat your oven to 200C (400F) and peel the carrots.

2. Place the carrots and garlic cloves on a baking sheet, tossing them with a tablespoon of olive oil, salt, and pepper.

3. Roast the vegetables for about 20 minutes or until they are tender and cooked through, then allow them to cool.

4. Transfer the roasted carrots and garlic into a food processor or blender.

5. Add the chickpeas, tahini, lemon juice, turmeric, cumin, the remaining olive oil, and the water or chickpea liquid to the processor.

6. Blitz the mixture until it reaches a completely smooth and creamy consistency.

7. Check the thickness of the hummus and add a little more water or oil if it feels too dense.

8. Taste the hummus and add more salt or lemon juice if needed before serving.

Nutrition facts per serving (60 g, ¼ cup):

Calories 148 kcal, Fat 10.2 g, Saturated Fat 1.4 g, Carbohydrates 11.3 g, Dietary Fiber 3.0 g, Sugars 1.6 g, Protein 3.2 g

This chicken soup comes together quickly on a busy evening and uses basic ingredients you may already have on hand. It’s comforting, wholesome, and perfect for a weeknight dinner or using up leftover poached chicken.

Ingredients

1 Tablespoon olive oil

½ medium yellow onion, small dice

3 carrots, peeled and cut into ¼-inch coins

2 celery stalks and leafs, cut into ¼-inch slices

2 garlic cloves, minced

1 Tablespoon Italian seasoning

4 cups chicken or vegetable broth

1 cup warm water

1 (14.5 oz) can cannellini beans, drained and rinsed

2 chicken breasts

2 teaspoons kosher salt

Pinch of black pepper

Instructions

1. To poach the chicken, place the chicken breasts in a medium saucepan and cover with water or broth.

2. Bring to a gentle boil, then reduce the heat to low and simmer for 12–15 minutes, or until the chicken is cooked through and no longer pink in the center.

3. Remove the chicken from the liquid and let it cool slightly, then shred or cut into bite-sized pieces.

4. Heat a soup pot over medium heat. Add the olive oil, diced onion, carrots, and celery. Sprinkle with ½ teaspoon kosher salt and cook, stirring occasionally, until the onion is soft and translucent.

5. Stir in the minced garlic and cook until fragrant.

6. Pour in the broth and warm water, then add the shredded poached chicken and rinsed beans. Season with the remaining 1½ teaspoons kosher salt, Italian seasoning, and a pinch of black pepper.

7. Stir everything together, reduce the heat, and let the soup simmer gently for 10–15 minutes to allow the flavors to meld and the vegetables to soften.

Serve hot with crusty whole-grain bread

Nutrition facts per serving (1 bowl, 300 g, 10.6 oz):

Calories 260 kcal, Fat 5.4 g, Carbohydrates 20.8 g, Dietary Fiber 6.2 g, Sugars 6.5 g, Protein 28.3 g, Sodium 820 mg.