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Daily foods include vegetables, beans, grains if you chose to eliminate fruit and nuts/seeds.

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Eliminate dairy, alcohol and sodas.

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Daily foods include vegetables, beans, grains if you chose to eliminate fruit and nuts/seeds.

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Eliminated so far ;

dairy, alchohol, soda

Today eliminate: sugar and animal products.

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Daily foods include vegetables, beans, grains if you chose to eliminate fruit and nuts/seeds.

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Daily foods include vegetables, beans, grains if you chose to eliminate fruit and nuts/seeds.

Have a very light dinner.  Take a hot bath or shower before bedtime.

If incorporating the Ayurvedic practices ...

(Winter Cleanse may require 4 TBSP Castor Oil to work effectively)

Take 2 TBSP of Castor Oil in 1/2 cup of warm water and squeeze the juice of 1/2 and orange into the water. Stir to blend then drink and drink all at once. Then bite the other half of the orange for a few seconds. The laxative effect will naturally happen 4-8 hours after taking. Expect to be awakened with the urge to eliminate.Don't eat until the majority of the laxative effect has worn off.

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Eliminated so far ;

dairy, alchohol, soda

sugar and animal products

Today eliminate coffee (if you choose), chocolate and all processed foods.

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Oatmeal  (with a little honey )can be eaten everyday of the cleanse.

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Oatmeal  (with a little honey )can be eaten everyday of the cleanse.

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Lunch and Dinner ideas can be used interchangeably.

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Lunch and Dinner ideas can be used interchangeably.

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Don't eat until effects of castor oil have worn off.

Oats for breakfast with honey.

Begin to slowly incorporate whole foods (not processed back into your diet.

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Begin to incorporate whole foods back into your diet.

Consider phasing foods back in reverse order to see which impact your gut and digestion.

Raw foods digest well during the morning and day when your digestion is most active.

Cooked foods fare best in the evening 2 hours before sleeping.

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Take time to read through the guidelines and begin to make a list of foods/ ingredients you'll need to prepare dishes you prefer to eat during the cleanse.

You'll notice that as you progress through the cleanse, you'll eliminate certain foods from your diet (but only for the next 10 days!)

Eating three meals a day is suggested. Snacks are ok if you need them, you know your body best. When snacking, stick to the foods allowed for the day.

For best results, eat dinner by 7 pm each evening. This gives your body time to digest and reset as well as help your sleep.

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Eliminated so far ;

dairy, alchohol, soda

sugar and animal products

coffee, chocolate and all processed foods

Today's optional: Eliminate all fruit, fruit juice, dried and fresh fruit.

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Eliminated so far ;

dairy, alchohol, soda

sugar and animal products

coffee, chocolate and all processed foods

all fruit

Today's Optional :Eliminate seeds and nuts.

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Oatmeal can be eaten everyday of the cleanse!
Minus banana, hemp seeds and walnuts once fruits, nuts and seeds are phased out.

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A post shared by Katie's Kitchen (@katiedice3)

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I am always looking for ways to add veggies to my meals. Why, because they are packed wit fiber, vitamins, minerals and antioxidants that help our body fight disease. An easy way is to add veggies to your avocado toast- breakfast, lunch or dinner this meal is sure to satisfy!
What you need:
1 or 2 slices of your favorite bread ( in this recipe I used Sesame Ezekiel break but I also love sourdough)

1 avocado, lime, salt and garlic powder

fresh cherry tomatoes

4-5 mushrooms ( I used baby bellas)

1 shallot

2 green onions

1/3 zucchini chopped

1/2 pepper of your choice ( used red)

cup of broccoli florets

olive oil

sea salt, pepper
What you do:

1. Chop your shallots, green onions, mushrooms, red pepper, zucchini and broccoli and heat in a skillet with a splash of olive oil. Add salt and pepper to season. Cook on medium for a couple minutes then lower the temp as your veg begins to soften. Add a little veg broth if your veggies are sticking to the pan.

2. Prepare your guac by mashing the avocado with a heavy pinch of sea salt and a hearty squeeze of lime. Add a little garlic powder if you like.

3. Toast your bread and cut your tomatoes in half.

4. Assemble your meal by spreading guac on toast, adding fresh tomatoes, then top with the sauteed veggies. Season with a little more salt if needed and enjoy!

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Avocado Toast with Veggies - Katie's Kitchen

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I am always looking for ways to add veggies to my meals. Why, because they are packed wit fiber, vitamins, minerals and antioxidants that help our body fight disease. An easy way is to add veggies to your avocado toast- breakfast, lunch or dinner this meal is sure to satisfy!

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Reel Post
Recipe Post
Grocery Link

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Take a break from refined sugar and processed foods and instead focus on healthy whole foods with this easy-to-follow vegan sugar-detox meal plan.

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1. Drink 60-100 oz of water daily

2. Meal Prep for the cleanse--I recommend making two dinners, a large salad, a big batch of oatmeal and a grain to have handy (frozen rice or quinoa) to pair with dinner and or lunch.

3. Make sleep a priority--get to bed early without screens. Aim for 8-10 hours of sleep.

4. Move each day. Aim for lighter movement like walking during the heart of the cleanse.

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We've been living in a winter wonderland lately. We've gotten so much snow that my dog, Cookie, can barely keep her head above it when we go outside (she's smaller than you think). I'm thankful to have electricity and gearing up for more winter weather this weekend.

This hearty soup is exactly what I need. It's brimming with fresh veggies and warms me right up. Soup to the rescue!

This homemade vegetable soup with quinoa is light but filling and packs great for lunch. Like most soups, it tastes even better the next day. Bonus? It freezes well, too. I love keeping my freezer stocked with hearty soups and defrosting one whenever I need a quick but nutritious meal.

This soup is vegan unless you want to top it with Parmesan cheese, which isn't a bad idea if you ask me. The ingredients list, while a little on the long side, includes mostly pantry items. Every single one of them is nutritious!

Quinoa Vegetable Soup Recipe Development

Confession: the idea for this soup recipe came from Trader Joe's. (You know what they say about grocery shopping while hungry.) A few years ago, their "vegetable soup with quinoa and kale" caught my eye in the refrigerated section right as my stomach grumbled.

I was initially skeptical about quinoa in soup (will it get mushy? does the flavor play nicely with the other ingredients?), but now I'm only wondering what took me so long to try it.

Quinoa was meant for soup. It lends some extra protein and hearty texture. Unlike most other vegetable soups, which are too light to count as a full meal, this is a true meal-in-a-bowl if you eat enough of it.

I adapted this recipe from my lentil soup, which has gotten quite a few raving reviews. I hope you enjoy this one just as much.

Recipe Notes & Tips

I wrote the recipe so it's easily adapted to seasons. Winter squash would be lovely in place of the zucchini that I used.

This soup straddles the line between soup and stew, but whatever you call it, it's delicious.

If you want more of a soup, use 3/4 cup quinoa and 1 cup seasonal veggies. If you want more of a stew, use a full cup of quinoa, two cups of seasonal vegetables and throw in some extra greens.

Watch How to Make Quinoa Soup

Please let me know how you like this soup in the comments! I love hearing from you.

If you enjoy this soup, be sure to check out my minestrone, lentil soup, Megan's quinoa stew, and the hearty soup recipes in my cookbook.

Quinoa Vegetable Soup

This healthy homemade vegetable soup recipe is full of veggies, kale and quinoa. It's easy to make and good for you, too! This soup makes great leftovers. It's gluten free and vegan, as long as you don't top it with optional Parmesan cheese. Recipe yields 4 to 6 servings of soup.

Ingredients

3 tablespoons extra virgin olive oil

1 medium yellow or white onion, chopped

3 carrots, peeled and chopped

2 celery stalks, chopped

1 to 2 cups chopped seasonal vegetables, like zucchini, yellow squash, bell pepper, sweet potatoes or butternut squash

6 garlic cloves, pressed or minced

½ teaspoon dried thyme

1 large can (28 ounces) diced tomatoes

Scant 1 cup quinoa, rinsed well in a fine mesh colander (use less for a lighter, more broth-y soup)

4 cups (32 ounces) vegetable broth

2 cups water

1 teaspoon salt, more to taste

2 bay leaves

Pinch red pepper flakes

Freshly ground black pepper

1 can (15 ounces) great northern beans or chickpeas, rinsed and drained

1 cup or more chopped fresh kale or collard greens, tough ribs removed

1 to 2 teaspoons lemon juice, to taste

Optional garnish: freshly grated Parmesan cheese

Instructions

1. Warm the olive oil in a large Dutch oven or soup pot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, seasonal vegetables and a pinch of salt. Cook, stirring often, until the onion has softened and is turning translucent, about 6 to 8 minutes.

2. Add the garlic and thyme. Cook until fragrant while stirring frequently, about 1 minute. Pour in the diced tomatoes with their juices and cook for a few more minutes, stirring often.

3. Pour in the quinoa, broth and the water. Add 1 teaspoon salt, 2 bay leaves and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.

4. Cook for 25 minutes, then remove the lid and add the beans and the chopped greens. Continue simmering for 5 minutes or more, until the greens have softened to your liking.

5. Remove the pot from heat, then remove the bay leaves. Stir in 1 teaspoon lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. (You might need up to ½ teaspoon more salt, depending on your vegetable broth and your personal preferences.) Divide into bowls and top with grated Parmesan if you'd like.

Notes

Recipe inspired by Trader Joe's organic vegetable soup with quinoa and kale. Recipe adapted from my lentil soup recipe.
Seasonal vegetable preparation tips: If you're using dense vegetables like butternut or sweet potato for your seasonal vegetables, be sure to chop them as small as you're chopping your carrots so they cook in the same amount of time.
Slow cooker option: I haven't tried, but Sarah reports that her soup turned out well after 8 hours on low heat.
Storage suggestions: This soup keeps well in the refrigerator for about 4 days. It freezes and defrosts well if you want to freeze extra portions for later!

Recommended equipment: I'm convinced that everything I cook in my Dutch oven (affiliate link) comes out extra delicious.

▸ Nutrition Information

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This healthy homemade vegetable soup recipe is full of veggies, kale and quinoa. It's easy to make and good for you, too! Vegan, vegetarian and gluten free.

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Published: · Modified: by · This post may contain affiliate links ·

Spaghetti squash is one of my favorite fall vegetables. There is just something so fun about stuffing a squash. This Vegan Black Bean and Corn Stuffed Spaghetti Squash with Avocado Crema is one of my favorite ways to enjoy squash.

Let's get into the recipe.

This vegan stuffed spaghetti squash is

easy to make

healthy for you

full of protein and fiber

perfect for fall

What ingredients do I need to make a vegan stuffed spaghetti squash?

What is the easiest way to cut a spaghetti squash in half?

Add squash to a cutting board. Cut in half and then scoop out seeds.

If you make this Vegan Black Bean and Corn Stuffed Spaghetti Squash with Avocado Crema, please leave me a rating and review on this blog post. This is the best way to support me!

Tag me on Instagram so I can repost you!

Vegan Black Bean and Corn Stuffed Spaghetti Squash with Avocado Crema

Spaghetti Squash

Filling

Avocado Crema

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Vegan Black Bean and Corn Stuffed Spaghetti Squash with Avocado Crema - Avocado Skillet

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Published: · Modified: by · This post may contain affiliate links · Spaghetti squash is one of my favorite fall vegetables. There is just something so fun about stuffing a squash. This Vegan Black Bean and Corn Stuffed Spaghetti Squash with Avocado Crema is one of my favorite ways to enjoy squash.

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Winter days call for a hearty soup. This chunky root vegetable soup will not disappoint! It's easy and nutritious. Roast the veggies coated with dried herbs and oil, saute your onion, add veggies and broth and you have a delicious and healthy meal.

Here's the nutrition:

Carrots are loaded with Vitamin A which helps our vision, immunity and functioning of organs.

Celery is filled with Vitamin K, water and folate which helps with cell growth and metabolism.

Yellow Potatoes have potassium that helps with muscle and heart functioning.

Sweet Potatoes contain fiber and antioxidants which both benefit the gut.

Here's what you need:
Here's what you do:
1. Cut up the root vegetables (carrots, celery, potatoes, sweet potatoes) into similar bite size pieces. Add them with the unpeeled garlic to a bowl.

2. Pour in olive oil, herbs, salt and pepper into the bowl and mix to coat the veggies.

3. Place veggies on parchment cover baking sheet and roast in 375 degree oven for 30 mins, then turn up to 400 and roast for an additional 15 mins. You want veggies tender but not too soft.

4. As roasted veggies cool, prep your soup pan. Dice your onion and add it to the soup pan with a tsp of olive oil and bay leaf. Saute on medium until translucent (5 mins).

5. Add slightly cooled root vegetables to soup pan. Peel the garlic, mince and add to the soup pan. Pour in your choice of broth. ( I used hearty homemade veg broth found here). Add in the rinsed can of navy beans.

6. Bring the soup to a boil then let simmer with lid ajar on low for 10 mins.

7. Taste and add additional salt as needed!

Inspired by girl heart food 💜

Enjoy, your body will thank you for it!

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Winter days call for a hearty soup. This chunky root vegetable soup will not disappoint! It's easy and nutritious. Roast the veggies coated with dried herbs and oil, saute your onion, add veggies and broth and you have a delicious and healthy meal.

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This simple recipe calls for pan-searing meaty oyster mushrooms so they become as perfectly crispy and golden as chicharrón Paired with fresh pico de gallo, these mushrooms feel satisfying with their natural umami savoriness This quick dish tastes like juicy carniceria tacos that balance the richnes…

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Lunch and Dinner ideas can be used interchangeably.

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Lunch and Dinner ideas can be used interchangeably.

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Lentils with Roasted Tomatoes — Katie’s Kitchen

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Make these when you are ready for a hearty stew this fall!

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Get your veggies in with this delicious and nourishing chili!

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Here's What you Need:

1 can chickpeas (rinsed and outer shell removed)

1 mini seedless cucumber

2 small stalks of celery

10-12 ripe red cherry tomatoes

1/3 cup parsley chopped finely

1/4 cup of red onion chopped finely (let sit in a bowl of water for 10 mins to take the bite away)

2 cloves garlic minced

3 Tablespoons Olive Oil

1 1/2 Tablespoons Freshly squeezed lemon juice

3/4 tsp sea salt

Fresh cracked black pepper to taste
Here's What to Do:

1. Chop red onion into very small pieces then place in bowl of water for 10 mins.

2. Chop cucumber, tomatoes, celery, parsley, garlic and add to a salad bowl.

3. Add in rinsed and shelled chickpeas.

4. After 10 mins, drain red onion and add into bowl.

5. Mix olive oil and lemon juice then dress the salad with it.

6. Season with salt and black pepper.

7. Let sit for a few hours then enjoy!

Your body will thank you for it!

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Fresh Chickpea Salad - Katie's Kitchen and Coaching

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This salad is fresh herbs meets fresh veggies and hearty chickpeas! It is delicious on its own or in a wrap!

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Needing a quick lunch or dinner idea, Smoky Pinto Beans are a quick go-to for my family. Smoky beans with fresh avocado and cilantro on your favorite wrap or paired with rice will satisfy your taste buds and hunger.
Here's what you need:
Can of organic pinto beans ( I used no salt)

5 green onions

small zucchini

freshly ground sea salt

1/2 tsp coriander

1/2 tsp smoked paprika

1 tsp of cumin

1/4 tsp garlic salt

Avocado Oil

4-5 Tablespoons of Vegetable Broth

Non-stick pan

Extras: avocado slices, cilantro, lime
Here's what you do:

1. Rinse your pinto beans and then let them soak in a bowl of water as you prepare the other ingredients.

2. Chop your onions and zucchini then place in an avocado oil coated pan. Strain your pinto beans and add to the pan. Add fresh sea salt-about 10 turns on your salt mill. Turn heat on medium high for a minute or two to get things going.

3. As the beans and veg sear a bit, stir once or twice then turn down to medium. Add spices-coriander, paprika, cumin, garlic salt. Toast spices on medium for a minute then add 1 -2 Tablespoons vegetable broth. Use wooden spoon to scrape the pan and combine ingredients.

4. Simmer on medium-medium low for 5- 10 mins. Continue to add Tablespoons of broth to help thin out the beans. Use your wooden spoon to mash beans to your desired consistency.

5. Taste and add more salt if needed.

6. Serve in your favorite wrap or on rice. Add fresh avocado, lime and cilantro.

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Smoky Pinto Beans - Katie's Kitchen and Coaching

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Needing a quick lunch or dinner idea, Smoky Pinto Beans are a go to for my family.

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I have a challenge for you (and me) today. I challenge us all to start making a giant fresh salad on Sundays, so we can eat salad all week long.

Starting with this gigantic, colorful, dare-I-say the best Italian chopped salad. This Italian chopped salad recipe is bold, vibrant and truly irresistible. It's the perfect accompaniment to your favorite Italian meal, and it's also a nice hearty salad on its own.

When you have a really great salad in the fridge, you might even reach for it before you grab the bag of chips. Happened to me! I've enjoyed four iterations of this salad over the past couple of weeks (especially the final version you see here), and I'm still craving more.

The motivation behind this salad recipe came when I ordered an Italian chopped salad and a pricy Neapolitan pizza down the street. I requested the chopped salad without the bacon, and it was definitely missing that salty, savory, gimme-more edge without it. Crispy bacon is the only meat I ever miss...

The Best Italian Chopped Salad

I set out to create a better meatless Italian chopped salad, and here it is. You'll find most of the usual ingredients, including crisp lettuce, radicchio, red onion, fresh tomatoes, pepperoncini peppers and provolone cheese. I tried a few other kinds of cheese, but it's no wonder provolone is the most common-it's the tastiest. That said, you could easily skip it for a delicious dairy-free/vegan salad.

You'll find a few unexpected ingredients here that send this salad over the top. First up, chickpeas, which aren't uncommon but make this salad more hearty. I also added celery for extra crunch, and sun-dried tomatoes for some extra oomph. The umami flavor in sun-dried tomatoes make up for the umami-rich pork that you usually find in Italian chopped salads.

Toss all of those ingredients in a bold, homemade Italian vinaigrette and you will have a seriously addictive salad. I've enjoyed smaller portions as a side or larger portions as a light meal.

Serving Suggestions for Chopped Italian Salad

This vibrant salad is the perfect accompaniment to Italian dishes, such as:

Watch How to Make Italian Salad

Please let me know how you like this recipe in the comments! Your feedback is so important to me.

Craving more big chopped salads? Don't miss my Chopped Greek Salad, Colorful Chopped Salad with Carrot Ginger Dressing, Mexican Green Salad with Jalapeño-Cilantro Dressing or Fattoush Salad Recipe.

Print

Vegetarian Italian Chopped Salad

Author: Cookie and Kate

Prep Time: 20 mins

Total Time: 20 minutes

Yield: 6 to 8 side servings 1x

Category: Salad

Method: By hand

Cuisine: Italian

Truly the best Italian chopped salad recipe, with chopped fresh greens and veggies in a simple Italian vinaigrette. This salad is vegetarian and easily vegan. Recipe yields 6 to 8 side servings or 3 to 4 meal-sized servings (a lot). If you store the salad separately from the vinaigrette, it will keep well for up to 4 days.

Scale 1x 2x 3x

Ingredients

Salad

10 ounces chopped romaine lettuce* (about 2 medium or 3 small heads, chopped)

½ medium head of radicchio*, finely chopped (about 2 cups)

½ medium red onion, chopped (about 1 cup)

2 ribs celery, chopped

1 pint cherry tomatoes, thinly sliced

⅓ cup stemmed and thinly sliced pickled pepperoncini peppers

⅓ cup oil-packed sun-dried tomatoes, rinsed and roughly chopped

1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas

1 cup (4 ounces) ¼″ cubes of provolone cheese (optional)

Italian vinaigrette

⅓ cup extra-virgin olive oil

⅓ cup red wine vinegar

1 tablespoon Dijon mustard

2 teaspoons dried oregano

1 teaspoon honey

2 cloves garlic, pressed or minced

10 twists freshly ground black pepper

¼ teaspoon salt, more to taste

Pinch of red pepper flakes, for heat (optional)

Instructions

1. In a large serving bowl, combine the chopped lettuce, radicchio, onion, celery, cherry tomatoes, peppers, sun-dried tomatoes, chickpeas and cheese (if using). Toss the ingredients together and set aside.

2. To prepare the dressing, combine all of the ingredients in a liquid measuring cup. Whisk until blended. Taste, and add more salt if the dressing doesn't knock your socks off (I usually add one to two more pinches of salt).

3. If you'll be serving all of the salad at once, go ahead and drizzle enough dressing in to lightly coat the salad and toss to combine. I prefer to store the salad and dressing separately so I can enjoy salad for a few days. Just whisk the dressing again before drizzling (if the olive oil solidifies a bit in the refrigerator, don't worry, that's normal-just let it warm up for about 5 minutes at room temperature or microwave for 10 to 20 seconds).

Notes

Recipe inspired by the chopped salad at 1889 Pizza and created with reference to Smitten Kitchen and The Kitchn.
Make it dairy free/vegan: Omit the cheese! It's still great without it. For a vegan dressing, substitute maple syrup for the honey.
*Romaine and radicchio notes: If you want to make this salad in a hurry, just buy two bags of chopped romaine/radicchio mix, and chop it into even smaller, bite-sized pieces. Radicchio is very bitter and can be hard to find, but I thought it added something special to this salad. If you hate it/can't find it, skip it. If you adore it, feel free to use the whole head.

▸ Nutrition Information

&rtrif; Categories &rtrif; Ingredients dairy free, celery, chickpeas, oregano, romaine lettuce, sun-dried tomatoes, tomatoes egg free, fall, favorites, gluten free, Independence Day, Italian, Mediterranean, nut free, recipes, salads, side dishes, soy free, spring, summer, vegan

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Truly the best Italian chopped salad recipe, with chopped fresh greens and veggies in a simple Italian vinaigrette. This salad is vegetarian (easily vegan).

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Chana masala is one of my favorite menu items at Indian restaurants. It's a hearty, saucy chickpea and tomato dish with warming spices. I bet you have the ingredients to make this easy homemade version in your pantry already!

I shared this recipe back in 2014, and wanted to revisit it as we're all spending more time at home. I thoroughly enjoyed the fragrant 20 minutes I spent over the stove for this recipe.

To make this chana masala, you'll need onion, ginger, garlic, and several good-for-you spices, including coriander, cumin, and turmeric. Garam masala is the traditional spice blend for chana masala, but if you don't have that on hand, you'll find alternatives below.

I'd like to start cooking Indian recipes more often. Which one would you like to see next? For more pantry-friendly recipes, check my healthy pantry recipes roundup.

Authentic Chana Masala vs. This Quick & Easy Method

I was happy when I found a recipe for quick and easy chana masala in the pages of Angela Liddon's cookbook, The Oh She Glows Cookbook (affiliate link). I've modified Angela's ingredients and cooking method a bit. Let me be the first to point out that this recipe is somewhat unconventional!

Authentic chana masala is typically made with whole spices, plus some dried mango powder (amchur). This recipe makes use of ground spices, which we'll cook in some oil to bring out their best. Instead of dried mango powder, we'll garnish the dish with a wedge of lemon for tart flavor.

Watch How to Make Chana Masala

Canned Tomato Options

I love using crushed fire-roasted tomatoes in this recipe, which offer a shortcut to rich, long-simmered flavor. If you don't have them, don't worry.

You can also use canned whole tomatoes (with their juices), and crush them against the side of the pot with a sturdy spoon as they simmer. Or substitute diced tomatoes, which will produce a more chunky result (you could blitz them a few times in a food processor or blender beforehand, to achieve crushed tomatoes).

Spice Options

Garam masala is traditionally used in chana masalas. Garam masala roughly translates to "hot spice mix" in English. It's made from a blend of coriander, cumin, cardamom (green and black), cinnamon, black pepper, cloves, and other spices that vary by region and preference. No two masalas are exactly alike.

If you don't have garam masala and don't want to make another trip to the store, here are a few unconventional options. I know for certain that tikka masala is nice (tikka masala has brighter notes of chili powder and paprika).

Or, you could use a teaspoon of yellow curry powder-it won't taste the same, but it will be good! If you don't have either of those, you could likely just omit the spice blend, and add a pinch of ground clove and cardamom to the pot if you have them.

Craving more Indian recipes?

I'm working on my expanding my collection of Indian recipes, but here are a few favorite recipes inspired by Indian cuisine.

Print
Please let me know how this recipe turns out in the comments.

Quick Chana Masala

Author: Cookie and Kate

Prep Time: 15 mins

Cook Time: 20 mins

Total Time: 35 minutes

Yield: 4 servings 1x

Category: Main

Method: Cooked

Cuisine: Indian

Diet: Vegan

★ ★ ★ ★ ★

4.7 from 188 reviews

Quick and easy chana masala recipe served over basmati rice. This spicy, hearty, chickpea-based Indian dish is vegan and gluten free. It makes great leftovers, too! Be sure to prep the ingredients in advance, as the recipe moves quickly. Recipe yields 4 bowls.

Scale 1x 2x 3x

Ingredients

1 cup uncooked brown basmati rice, for serving (rice is optional, I like to cook extra to have on hand for other meals)

2 tablespoons coconut oil or extra-virgin olive oil

1 medium yellow onion, chopped

1 medium serrano or jalapeño pepper*, minced (remove ribs and seeds to tame the spice level)

½ teaspoon fine sea salt, to taste

5 cloves garlic, pressed or minced (about 1 tablespoon)

1 tablespoon peeled and minced fresh ginger (about a 1-inch piece)

1 ½ teaspoons garam masala**

1 ½ teaspoons ground coriander

¾ teaspoon ground cumin

½ teaspoon ground turmeric

Pinch of cayenne pepper (optional!*)

1 large can (28 ounces) fire-roasted crushed tomatoes or whole peeled tomatoes, with their juices

2 cans (14 ounces each) chickpeas (or 3 cups cooked chickpeas), rinsed and drained

Lemon wedges, for garnish

Fresh cilantro, for garnish (optional)

Instructions

1. Cook the rice (if you want to serve the chana masala on rice): Bring a large pot of water to boil on the stove and rinse the rice in a fine-mesh colander. Once boiling, pour in the rice and give it a stir. Boil the rice for 30 minutes, then turn off the heat and drain the rice. Return the rice to the pot and cover the pot. Let the rice steam for 10 minutes. Remove the lid, fluff the rice with a fork and season with sea salt to taste.

2. Cook the chana masala: In a medium Dutch oven or large saucepan, warm the oil over medium-low heat. Add the onion, serrano and salt. Cook until the onion is tender and turning translucent, about 5 minutes.

3. Add the garlic and ginger, and cook until fragrant, about 30 seconds to 1 minute. Stir in the garam masala, coriander, cumin, turmeric, salt and cayenne (if using), and cook for another minute, while stirring constantly.

4. Add the tomatoes and their juices. If using whole tomatoes, use the back of a wooden spoon to break the tomatoes apart (you can leave some chunks of tomato for texture).

5. Raise the heat to medium-high and add the chickpeas. Bring the mixture to a simmer. Cook, reducing the heat as necessary to maintain a gentle simmer, for 10 minutes or longer to allow the flavors to develop. Season to taste with additional salt, if desired. If it's not spicy enough for your liking, add another pinch of cayenne.

6. Serve over basmati rice, if desired, and garnish with a lemon wedge or two and a sprinkle of fresh cilantro leaves.

Notes
Recipe adapted with permission from The Oh She Glows Cookbook by Angela Liddon.
*Tame the heat: While chana masala is inherently full of spice, the serrano (or jalapeño) and cayenne pepper are what bring the heat. If you're sensitive, reduce or omit them both. You can always stir in a pinch of cayenne pepper at the end of cooking if you want more.

**Spice blend note: Garam masala is traditional. If you don't have it and want to get by without making another trip to the store, you could use tikka masala instead, or perhaps even 1 teaspoon yellow curry powder. Don't have any of those? I suspect this dish would be nicely flavorful with an added pinch of clove and cardamom, or even nothing at all.

Storage suggestions: This recipe makes for great leftovers! Store the rice, chana masala and garnishes separately for best results. Warm the rice and chana masala together, then garnish with fresh lemon wedges and cilantro. Leftovers should keep well for up to 5 days. I believe you could also successfully freeze the chana masala and rice components for later.

Change it up: Though untraditional, I think this would taste great with a generous splash of coconut milk for some creaminess (it would also mellow the spices somewhat).

Update 3/18/20: The recipe originally called for cumin seeds (1 ½ teaspoons) instead of ground cumin. I made the switch because ground cumin is easier to find. The recipe called for cooking the cumin seeds in the oil before adding the onion, etc. (Cook for a minute or two, stirring frequently, until the seeds are golden and fragrant. Watch carefully to avoid burning the seeds.)

▸ Nutrition Information

&rtrif; Categories &rtrif; Ingredients dairy free, brown rice, chickpeas easy weeknight dinners, egg free, fall, favorites, gluten free, Indian, main dishes, nut free, pack for lunch, pantry friendly, recipes, soy free, vegan, winter

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Chana masala is one of my favorite menu items at Indian restaurants. It's a hearty, saucy chickpea and tomato dish with warming spices. I bet you have the ingredients to make this easy homemade version in your pantry already! I shared this recipe back in 2014, and wanted to revisit it as we're all spending more time at home.

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The BEST Tofu Scramble! If you miss scrambled eggs, this one's for you. Just 7 ingredients, 10 minutes and 1 pan required!
I don't know about you, but I used to really enjoy scrambled eggs as a kid. At some point, maybe around 10 or 11 years old, I learned what an egg actually was, and was rather horrified. After that, my relationship with eggs was tainted and I rarely ate them. Eventually, I went vegan and never looked back!

However, I still remember the taste and enjoyment around eating scrambled eggs. So if you've been there too, or have recently gone vegan, I hope you enjoy this recipe! This tofu scramble really hits the spot for me, and I'm sure it will for you as well.

What kind of tofu is used for tofu scramble?

I prefer using firm tofu. Extra-firm is fine as well. There is no need to press your tofu for this recipe; the water will cook out in the first couple of minutes.

How do you make tofu scramble?

Add a tablespoon of olive oil to a pan and warm it over medium heat. To crumble the tofu, I place the tofu in the pan, then mash it with a potato masher. That's my preferred method, but you could also simply crumble it into the pan with your hands, or mash it with a fork. Cook it, stirring frequently for 3-4 minutes.

Next, add the nutritional yeast, salt, turmeric and garlic powder and cook for about 5 minutes, stirring.

Pour in the non-dairy milk and stir. Serve immediately!

What vegetables can I add and how should I do it?

I love to serve this basic tofu scramble with sliced avocado, hot sauce and toast. But you can also play around with it and add many different vegetables. Be creative!

1/4 cup diced onion

a few cloves of garlic, minced

fresh spinach or kale

thinly sliced red peppers

small chopped broccoli

fresh diced or sliced tomatoes

Vegetables to add in the beginning: (saute for a few minutes before adding the tofu) Vegetables to add at the end: (stir in after the milk is added, cook for a few minutes)
This tofu scramble is super kid-friendly as well. My 3 kids all reject a tofu scramble with real onions and veggies added, but this simple one they absolutely adore. My 3 year old gobbles it up like there's no tomorrow!

What other breakfast recipes go well with tofu scramble?

How long does tofu scramble last in the fridge?

I would say it lasts about 3 days in the fridge. After that it gets a little funny. But honestly it doesn't make a lot so I can't imagine it will last that long!

Double the recipe for the whole family or to have breakfast for a couple of days.

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The BEST Tofu Scramble! If you miss scrambled eggs, this one's for you. Just 7 ingredients, 10 minutes and 1 pan required! I don't know about you, but I used to really enjoy scrambled eggs as a kid. At some point, maybe around 10 or 11 years old, I learned what an egg actually was, and was rather horrified.

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Roasted Tomato and Butter Bean Soup — Katie’s Kitchen

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Flavorful and satisfying—this is one of my favorite winter soups!