Easy White and Garbanzo Bean Soup Recipe

Easy White and Garbanzo Bean Soup Recipe

Easy White and Garbanzo Bean Soup Recipe

This White and Garbanzo Bean Soup with Kale and Harvest Grain Mix is the best way to enjoy a hearty, nourishing meal on chilly days.

It is perfect for busy weeknights and  vegan soup combines white beans, garbanzo beans, and bright green kale with zesty tart lemon. The harvest grain mix adds texture and makes the soup filling, while simple spices enhance its comforting flavors.

Why I Love This Recipe

This soup brings comfort, flavor, and convenience together in one pot. Here’s why it’s a favorite:

  • Hearty White Bean Soup: This healthy soup is satisfying and nutrient-dense, perfect for chilly days.
  • Perfect for Busy Weeknights: Quick and easy to prepare.
  • Plant-Based with Delicious Flavor: Enjoying more plant-based meals is environmentally friendly, supporting a more sustainable food system.
  • Easy Recipe: With simple steps and minimal prep, this soup is quick to put together, making it a great choice for easy weeknight meals.

 

Inspiration Behind the Recipe

Italian Wedding Soup is one of my favorite soups. I love the little pasta balls and the flavors of the veggies and broth. I wanted to create a similar soup that’s 100% plant-based. I swapped out meatballs for two types of beans and gave the soup a lemony finish. Optionally, you can add carrots for even more Italian wedding soup vibes.

 

White and Garbanzo bean soup recipe with lots of greens garnished with a lemon slice in a stoneware bowl with a black and gold spoon

 

Tools Needed

  • Large Soup Pot or Dutch Oven: Perfect for evenly cooking soups and holding all the ingredients with room to stir.
  • Cutting Board and Knife: For chopping veggies and prepping ingredients with ease.
  • Wooden Spoon or Ladle: Gentle on your cookware and ideal for stirring and serving.
  • Zester or Grater: Essential for adding fresh lemon zest to brighten up the soup.
  • Measuring Cups and Spoons: For accurate measurements to get the flavors just right.

Ingredients

Here’s a quick look at the key ingredients that make this soup flavorful, hearty, and nutritious.

  • White beans & Garbanzo beans: Mild and tender adding protein and fiber. I like to use butter beans, navy beans, or cannelloni beans for the white beans.
  • Harvest grain mix: provides that satisfying texture and bulk to the soup.
  • Kale: It holds up well in soups, adding color, texture, and nutrition.
  • Vegetable broth: Homemade or store bought. I like Pacific Foods Organic Vegetable Broth, but use your favorite veggie broth.
  • Yellow Onion & Fresh Garlic: For more flavor
  • Dried thyme & Smoked paprika: Offering woodsy, herbal, smoky, flavors
  • Lemon: Lemon zest and lemon juice add a burst of fresh acidity that brightens the soup
  • Fresh parsley: adding a pop of color and a hint of freshness

Substitutions and Add-Ins

Here are some easy substitutions and add-ins to customize this soup to your taste or to work with ingredients you have on hand.

Substitutions

Some simple substitutions:

  • Greens: Swap kale with other greens such as spinach, Swiss chard, or collard greens. Each green brings a slightly different flavor, and you may need to adjust the cooking time to ensure the greens are tender.
  • Beans:Any white beans, such as cannellini or great northern, are a great fit. If you don’t have garbanzo beans, try lentils or simply add extra white beans for a satisfying texture.
    • Canned beans are super convenient and ready to use, saving time when you’re in a hurry. However, dried beans have their own appeal. My favorite way to cook beans is in a pressure cooker or instant pot. It’s efficient and brings out a richer, firmer texture without the need for soaking.
  • Grains: If you don’t have a harvest grain mix on hand, use your favorite grain, such as quinoa, farro, or barley. Be sure to adjust the cooking time according to the specific grain’s instructions for perfect texture.
  • Lemon: If you don’t have lemon, swap it with lime for a sharper citrus flavor. Lime juice and zest add a fresh, tangy finish.

Add-Ins

Some easy add ins:

  • Herbs and Spices: For added flavor, try a tsp of cumin for earthiness or red pepper flakes for a bit of heat. Add a couple of bay leaves to add earthy, peppery undertones. Fresh herbs like fresh basil, fresh cilantro, thyme or rosemary work well too, enhancing the soup’s aromatic qualities.
  • MORE Lemon Zest: Adding extra lemon zest boosts brightness and brings out the soup’s fresh flavors even more.
  • Parmesan Cheese: Sprinkle grated Parmesan on top for a rich, savory touch.
  • Extra Veggies: Add diced green pepper, carrots, or a can of black beans for more texture and flavor. These additions bring a bit of sweetness and extra protein, making the soup even heartier and more satisfying.

Easy 5 Step Instructions

Step 1: Sauté the Aromatics: In a large pot, heat olive oil over medium-high heat. Add the diced onion and minced garlic. Sauté until softened, about 5 minutes.

Step 2: Add Seasonings: Stir in the thyme and smoked paprika. Cook for another minute to bring out the flavors.

Step 3: Add Broth and Beans: Pour in the vegetable broth, white beans, and garbanzo beans. Bring to a gentle simmer.

Step 4: Add Grains: Stir in the harvest grain mix. Cover and simmer for 20-30 minutes, or until the grains are tender.

Step 5: Add Kale and Lemon: Once the grains are cooked, add the chopped kale, lemon zest, and juice. Stir and let the kale wilt for about 2-3 minutes. Season with kosher salt and pepper to taste.

 

bowl of lemon bean soup with greens and a black spoon

Serving Suggestions

Garnish with freshly chopped parsley before serving.

This soup is delicious with crusty bread for dipping. You can also top each bowl with a sprinkle of Parmesan or a drizzle of good olive oil. For a lighter meal, serve with a simple side salad or roasted veggies.

Storage Suggestions

Proper storage can keep your soup fresh and flavorful for days. Here are some tips for storing your White and Garbanzo Bean Soup:

  • Airtight Container: Use an airtight container to store your soup in the fridge. Glass containers with tight-fitting lids are ideal as they prevent leaks and help preserve the soup’s freshness.
  • Freezer-Friendly Options: If you want to freeze the soup, use freezer-safe containers or heavy-duty zip-top bags. Leave a little space at the top for the soup to expand as it freezes.

A Dietitian Approved Recipe

This soup offers a balanced blend of nutrients that supports energy, satiety, health benefits.

  • High in Fiber: Both white beans and garbanzo beans are excellent sources of fiber, which supports digestion, helps regulate blood sugar, and promotes fullness.
  • Rich in Plant-Based Protein: Beans are packed with plant-based protein, making this soup filling and a great protein source for a vegan diet.
  • Loaded with Vitamins and Minerals: Kale is a powerhouse of nutrients, offering vitamins A, C, and K, as well as calcium, potassium, and iron, which support immune health, bone strength, and circulation.
  • Complex Carbohydrates for Energy: The harvest grain mix (like farro, quinoa, or barley) provides complex carbs, which release energy slowly and help keep you fuller for longer.

White and Garbanzo bean soup recipe with lots of greens garnished with a lemon slice in a stoneware bowl with a black and gold spoon

More Cozy and Warm Soup Recipes

Easy Pumpkin Bisque Recipe with Chestnuts

Secret Ingredient Vegan Vegetable Chili

Panera Mexican Street Corn Chowder: Easy Copycat

Panera Thai Chicken Soup Recipe: Easy Vegan Copycat

 

bowl of lemon bean soup with greens and a black spoon

White Bean and Garbanzo Bean Soup

Sarah Harper MS, RD, LDN
This Bean Soup is so refreshing, yet cozy, uplifting, yet grounding and is perfect for any time of year, weather, or whatever! Serve it up with a side salad or big ole' chuck of fresh crusty bread for an amazing meal.
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Soup
Cuisine American
Servings 6 servings
Calories 373 kcal

Equipment

  • 1 Dutch Oven soup pot
  • 1 Chef's Knife
  • 1 Cutting board
  • measuring spoons
  • zester

Ingredients
  

  • 2 tbsp olive oil
  • 1 onion, chopped diced
  • 6 cups vegetable broth
  • 15 oz garbanzo beans
  • 15 oz butter beans
  • 1 cup Trader Joe's Harvest Grain Mix or a mix of quinoa and pearl couscous
  • 3 cups kale, stems removed and chopped
  • 1 lemon, juiced and zested more wedges for topping optional
  • 1 tsp smoked paprika or sub paprika
  • 1 tsp dried thyme
  • 1 tsp red pepper flakes optional
  • ½ tsp Pepper
  • ½ tsp Fine Sea Salt
  • 2 tbsp fresh parsley chopped and divided

Instructions
 

Step 1: Sauté the Aromatics

  • In a large pot, heat the olive oil over medium-high heat. Add the diced onion and minced garlic. Sauté until softened, about 5 minutes.

Step 2: Add Seasonings

  • Stir in the dried thyme and smoked paprika. Cook for another minute to release their flavors.

Step 3: Add Broth and Beans

  • Pour in the vegetable broth, white beans, and garbanzo beans. Stir well and bring the soup to a gentle simmer.

Step 4: Add Grains

  • Stir in the harvest grain mix. Cover the pot and simmer for 20-30 minutes, or until the grains are tender.

Step 5: Add Kale and Lemon

  • Once the grains are cooked, add the chopped kale, lemon zest, and lemon juice. Stir to combine and let the kale wilt for about 2-3 minutes.

Finishing Touches

  • Taste and season the soup with kosher salt and black pepper as needed. Garnish with fresh parsley before serving.

Notes

The nutrition facts for this soup can vary depending on the specific brands of ingredients used (such as broth or grain mix) and portion sizes. For the most accurate information, use a nutrition calculator with the exact ingredients you choose.
However, this soup is a great source of plant-based protein, fiber, and essential vitamins, making it a nutritious and satisfying meal!

Nutrition

Calories: 373kcalCarbohydrates: 62gProtein: 16gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 1156mgPotassium: 707mgFiber: 13gSugar: 9gVitamin A: 1952IUVitamin C: 16mgCalcium: 93mgIron: 5mg
Keyword soup
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Easy Spicy Tuna with Crispy Rice: A Must Try for Canned Tuna Recipes

Easy Spicy Tuna with Crispy Rice: A Must Try for Canned Tuna Recipes

Easy Spicy Tuna with Crispy Rice A Must Try for Canned Tuna Recipes

An easy Spicy Tuna Bowl with rice, kimchi, and green onions is one of my favorite quick weeknight meals. When I have a bit more time and want to elevate it, I’ll crisp up the rice! This is one of my go-to canned tuna recipes!

So much easier and quicker than your usual tuna noodle casserole and a wonderful twist on the classic tuna salad. Plus, this Spicy Tuna with Crispy Rice and it’s perfect for those colder months when fresh produce is harder to come by. I love it paired with a big scoop of kimchi, kraut, or shelled edamame. 

The spicy tuna mixture is super simple: just canned tuna, mayo, and sriracha, giving it that sushi roll vibe. The crispy rice? That’s the game-changer. I coat a pan with oil, add day-old cooked rice, and season it up. The rice gets beautifully crispy on the bottom, making a golden crust.

In this article, I’ll explain what makes Spicy Tuna with Crispy Rice so special, provide a step-by-step guide for making it, and spotlight canned tuna, the simple but mighty main ingredient.

Why I Love This Canned Tuna Recipe

Here are a bunch of reasons why I love this Spicy Tuna with Crispy Rice recipe!

  • Use that canned tuna: Canned tuna is a flexitarian pantry staple of mine that’s always on hand and super convenient.
  • Tuna is high in protein: It’s lighter but still filling and helps me meet my protein needs!
  • Ideal for a flexitarian lifestyle: If your flexitarian lifestyle doesn’t limit fish, this is a terrific staple weeknight recipe. It offers a fun twist on a spicy tuna poke bowl with no raw fish required!
  • Perfect for busy weeknights: When I need a quick, satisfying meal, this is my go-to healthy option.
  • Extremely versatile: I can add fresh ingredients like green onions or avocado if I have them.
  • Works great for meal prep: This recipe makes it easy to plan out quick dinners or even a quick lunch.

 

blue bowl with spicy tuna, kimchi, and crispy rice.

The Elements of Spicy Tuna and Crispy Rice

There are three main elements to this dish, the protein (Spicy Tuna), the grain (Crispy Rice), and the vegetable (Kimchi).

Spicy Tuna: The star here is canned tuna! Just mix it with mayo and sriracha! You can use oil-packed tuna or water-packed tuna.

Crispy Rice: Jasmine rice works best for a fluffy texture, but basmati or short-grain rice also works. A quick pan-fry creates that perfect golden-brown crust. I like to make my crispy rice with whatever leftover rice I have in my fridge! Here is my recipe for Crispy Rice with Leftover Rice

Kimchi: Homemade or store-bought, kimchi adds a tangy, spicy kick. I love having it on hand for this dish and adding it to ramen bowls.

    • You can find store-bought kimchi in the refrigerated section of most grocery stores, Asian markets, or health food stores like Whole Foods. It’s also available online or at farmers markets for artisanal options.
    • My favorite kimchi recipe is a variation of Eric Kim’s NYT Recipe for Kimchi. 

Optional Garnishes: Top with sesame seeds, fresh herbs, avocado, scallions, spicy mayo drizzle, sesame oil, or rice vinegar for extra flavor.

Ingredient Substitutions & Add-Ins

Substitutions

  • Rice Alternatives: Swap jasmine rice for brown rice, cauliflower rice, or quinoa for a different texture and flavor.
  • Noodles: Out of rice? Serve the spicy tuna over noodles! This is my second favorite way to enjoy this spicy tuna recipe.
  • Kimchi Substitute: If you’re out of kimchi, try thinly sliced cucumber or radish for a fresh, crunchy alternative. You can even make a homemade cucumber salad. Make this by mixing thinly slice cucumbers, soy sauce, rice vinegar, sesame oil, garlic, and a touch of honey or maple syrup, then garnish with sesame seeds and chili flakes.

Add-Ins

  • Avocado Slices: Top with creamy avocado for added richness.
  • Red Onion: Thinly sliced red onion brings a fresh, crisp bite and subtle sweetness. It is perfect as a topping or mixed into the tuna.
  • Red Pepper Flakes: For a spicy boost, add red pepper flakes to the tuna mix or sprinkle them on top of the crispy rice.
  • Fresh Herbs: Add brightness with a sprinkle of fresh parsley, basil, or cilantro.
  • Sesame Oil Drizzle: Finish with a drizzle of sesame oil for a subtle, nutty flavor.

 

ingredients for spicy tuna with crispy rice on a wooden platter

 

How to Build This Spicy Tuna with Crispy Rice

Step 1: Make the Crispy Rice

Prepare a pot with a drizzle of oil over medium heat. Add a layer of cooked rice (like rice from a rice cooker) to the pot. Place the lid on and let the rice cook for 5-10 minutes, until it develops a golden, crispy layer at the bottom.

Tip: This crispy rice technique is inspired by Naz Deravian’s Tahdig from her cookbook Bottom of the Pot: Persian Recipes and Stories.

Step 2: Prepare the Spicy Tuna

While the rice cooks, in a medium bowl, mix together 1 can of tuna, a spoonful of mayo, and a squeeze of sriracha. Adjust sriracha to taste.

Step 3: Build the Bowl

Scoop the crispy rice into your bowl as the base. Add the spicy tuna mixture on top. Finish with a generous serving of your favorite kimchi.

Step 4: Add Optional Toppings

Maybe the most important part of this recipe are the toppings!

Customize your bowl with toppings like fresh herbs, julienned veggies (like carrots or cucumber), crunchy seeds, a drizzle of aromatic oils, a splash of soy sauce, or fresh ground pepper for added flavor and texture.

Storage Suggestions

If you have leftovers, transfer the spicy tuna and crispy rice to an airtight container and store it in the fridge. It’ll stay fresh for up to 2 days.

This recipe is delicious served cold, but if you prefer it warm, I recommend reheating the rice separately.

 

canned tuna mixed into spicy tuna in a bowl

More Info on Canned Tuna

For a sustainable choice, look for labels like pole-and-line-caughtpole-caughttroll-caughtFAD-freefree school, or school-caught on canned tuna. Avoid brands that don’t list fishing methods. Top brands to consider are Whole Foods 365 and Safe Catch. For more tips, check out Seafood Watch’s article on choosing sustainable canned tuna.

Tuna Nutrition

  • Vitamin D: Tuna is a great source of Vitamin D! Other foods high in Vitamin D include salmon, sardines, and fortified dairy.
  • Protein: A 5 oz can of tuna provides around 30-35g of protein, depending on the type. 
  • Fat: While relatively low in fat, tuna is packed with omega-3s, essential for heart, eye, and brain health.

a can of tuna with green onion

Other Ways to Use a Can of Tuna

Besides a bowl of rice, here are more delicious ways to enjoy canned tuna:

  • Tuna salad with a bagel or crackers
  • Tuna Melt Sandwich
  • Tuna Pasta Salad with fresh herbs and crisp veggies (I love to make this with a cucumber yogurt dill sauce!)
  • Tuna Burgers: Form into patties and pan-fry for Crispy Tuna Cakes
  • Salad Nicoise: A fresh salad with tomatoes, hard-boiled eggs, olives, and tuna, tossed in a simple olive oil vinaigrette. I love this recipe when tomatoes are in season and spilling out of farmers markets in my area!

 

Want More Flexitarian Recipes?

I hope you enjoy reading this article as much as I enjoyed writing it! Below are some more tasty recipes.

 

Two ceramic bowls full of crispy rice and spicy tuna pilled high. To the top left corner of the frame, is a small bowl of green onion garnish and a plate of crispy rice with a wooden spoon.

Spicy Tuna with Crispy Rice Bowl

Sarah Harper MS, RD, LDN
This Spicy Tuna with Crispy Rice Bowl is my take on a popular appetizer that incorporates bite sized blocks of crispy scorched rice and dollops of spicy tuna. With 32g of protein and approx. 500 calories per serving, this meal is nutritious and delicious.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course dinner, lunch, Main Course
Cuisine American, Japanese
Servings 4 servings
Calories 504 kcal

Ingredients
  

Spicy Tuna

  • 15 oz canned Albacore Tuna 3 cans
  • 3 tbsp mayo
  • 2 tbsp siracha

Crispy Rice

  • 3 cups cooked rice see recipe notes
  • 1 cup cooked quinoa
  • 2 tbsp avocado oil
  • 2 tbsp rice wine vinegar

Bowl Toppers

  • 1 cup spicy kimchi divided into 1/4 cups
  • 4 scallions, chopped
  • 4 tsp sesame seeds divided
  • 4 tsp soy sauce divided
  • more siracha for drizzling

Instructions
 

Spicy Tuna

  • In a medium mixing bowl add tuna, mayonnaise, and siracha. Mix until combined. Set aside.

Crispy Rice

  • Heat the skillet or pot to medium-high heat. Add avocado oil.
  • Once the oil is heated, spoon in the rice, pressing the rice into the pan with the back of a rubber spatula or spoon.
  • Add rice wine vinegar and place the lid on the pot. You may wish to cover the lid with a dish towel however, be very careful not to burn the towel.
  • Cook the rice for 5 to 10 minutes. Option to check on the rice after 5 minutes but use a spatula to check the bottom of the pan or pot for browned/ scorched rice. If the color is to your liking remove it from the heat or continue to cook for the desired amount of time.

Build Your Bowl

  • Add crispy rice as your base. Add spicy tuna, kimchi, and scallions. Drizzle 1 tsp soy sauce and 1 tsp sesame seeds over top. Drizzle with the desired amount of siracha.

Notes

Crispy Rice: Option to use all rice, all quinoa, or a mixture or rice and quinoa. You can use sushi rice, basmati, or jasmine. Rice and Quinoa have the same water-to-grain ratio and cooking time and can be cooked together in 1 pot!
Nutrition facts are estimated based on available ingredient data and preparation. Actual values may vary based on ingredients, measurements, and cooking methods used.
For precise nutritional information, consult a registered dietitian or use your preferred nutrition calculator.

Nutrition

Calories: 504kcalCarbohydrates: 46gProtein: 32gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 8gMonounsaturated Fat: 8gTrans Fat: 0.02gCholesterol: 49mgSodium: 1124mgPotassium: 483mgFiber: 3gSugar: 1gVitamin A: 187IUVitamin C: 7mgCalcium: 75mgIron: 3mg
Keyword tuna
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Dairy-Free Healthy Cajun Shrimp Alfredo

Dairy-Free Healthy Cajun Shrimp Alfredo

Healthy Homemade Cajun Alfredo Sauce Recipe 

Craving something bold, creamy, and packed with flavor? This Cajun Shrimp Alfredo checks all the boxes. As a dietitian and flexitarian, I love meals that feel indulgent but still fit into a balanced lifestyle.

Juicy, Cajun-spiced shrimp are the star of this dish, paired with a lighter homemade Alfredo sauce that doesn’t skimp on flavor. It’s versatile too. Toss it with fettuccine for a comforting classic, spoon it over roasted veggies for a veggie-forward twist, or use it as a base for whatever protein you’re craving.

Simple ingredients, big flavor, and totally weeknight-friendly. This is the kind of meal I’m always excited to share with friends and family.

Cajun Alfredo Sauce with Shrimp in a stoneware bowl

Why I love This Recipe

Simple Ingredients: This recipe is made with pantry staples and fresh produce, so you don’t need to hunt for fancy ingredients. Chances are, you already have most of what you need.

Lighter Alfredo: It’s rich and creamy but made with healthier fats and wholesome ingredients, giving you all the indulgence of a classic Alfredo without the heaviness. My lighter Alfredo sauce recipe.

Easily Dairy-Free: Plant-based swaps like cashew cream or non-dairy milk work beautifully, making this recipe flexible for different dietary preferences while keeping it creamy and flavorful.

Quick and Easy: Ready in under 30 minutes, it’s a weeknight win for when you want something delicious without spending hours in the kitchen.

 

Ingredients For This Dairy-Free Shrimp Alfredo Recipe

For the Shrimp:

    • Shrimp (1 lb), peeled and deveined
    • Olive oil (1 tbsp)
    • Cajun seasoning (1 tbsp)
    • Garlic powder (1/2 tsp)
    • Salt and pepper, to taste

Cashew Alfredo Sauce

 

ingredients for vegan alfredo sauice with cashews

 

Fettuccini

    • Choose your favorite fettuccini or any other long pasta you prefer.

 

Cajun Seasoning in a stoneware bowl

Additional Seasonings & Toppings:

    • Cajun seasoning (1-2 tsp), to taste (for extra spice in the sauce)
    • Fresh parsley, chopped (for garnish)
    • Red pepper flakes, optional for extra heat
    • Lemon wedges, optional for serving

Step-By-Step Instructions

Step 1: Cook the Pasta

  1. Bring a large pot of salted water to a boil.
  2. Cook the fettuccine pasta (12 oz) according to package instructions until al dente.
  3. Reserve 1/2 cup of pasta water, then drain the pasta and set it aside.

Step 2: Prepare the Shrimp

  1. Pat the shrimp (1 lb) dry with a paper towel and season with Cajun seasoning (1 tbsp), garlic powder (1/2 tsp), salt, and pepper.
  2. Heat olive oil (1 tbsp) in a large skillet over medium-high heat.
  3. Add the shrimp in a single layer and cook for 2-3 minutes per side, or until pink and opaque.
  4. Remove the shrimp from the skillet and set aside.

 

season proteins with cajun seasoning. In a gre plan are cooked shrimp with cajun seasoning.

 

Step 3: Combine Everything

  1. Return the skillet to low heat.
  2. Add the carrot and celery to the skillet and sautee for 5 minutes.
  3. Once the vegetables are cooked add the cajun spices to toast for 1-2 minuties.
  4. Pour the prepared cashew Alfredo sauce over the sauteed vegetables and seasoning and stir to mix.
  5. If the sauce is too thick, add a splash of the reserved pasta water, 1 tablespoon at a time, until the desired consistency is reached.
  6. Add the cooked pasta and cooked shrimp back to the skillet and gently toss everything together.
  7. Taste and season with additional Cajun seasoning (1-2 tsp), salt, and pepper, as needed.

 

dairy-free cajun shrimp Alfredo recipe in a large pan

 

Step 4: Serve & Garnish

  1. Plate the Cajun Shrimp Fettuccine Alfredo while hot.
  2. Garnish with fresh parsley, red pepper flakes, and a lemon wedge for squeezing over the top (optional).
  3. Serve immediately and enjoy!

Fettuccine Alfredo with homemade cajun seasoning and shrimp plated

Substitutions and Add Ins

Substitutions and Add-Ins

  • Substitutions:
    • Cashews: Use raw sunflower seeds or blanched almonds if cashews are not available. You could also use a plant-based cream cheese.
    • Unsweetened Soy Milk: Substitute with almond milk, oat milk, or unsweetened coconut milk.
    • Nutritional Yeast: Replace with grated dairy-free parmesan cheese or omit for a milder flavor.
    • Protein: Replace the juicy shrimp with chicken breast, andouille sausage, sautéed tofu, tempeh, or chickpeas for extra protein.
    • Pasta: Swap fettachini for linguini, speghetti, penne, or your favorite pasta.
  • Add-Ins:
    • Vegetables: Include sautéed mushrooms, bell peppers, spinach, zucchini noodles, or kale for additional nutrition.
    • Spices: Increase the Cajun spices heat by adding more cayenne pepper or red pepper flakes.
    • Herbs: Add fresh thyme or oregano for an extra herbal boost.

Storage Suggestions

Store the Cajun Alfredo sauce in an airtight container in the refrigerator for 2-4 days. Reheat gently on the stovetop or in the microwave, adding a splash of milk, water or plant-based milk to restore its creamy texture.

  • Freezing Tip: For longer storage, freeze the sauce in a freezer-safe containers for up to 3 months. Thaw in the refrigerator overnight before reheating.

More Delicious Recipes

Easy Vegan Yakisoba Inspired Noodles

The Ultimate Shin Ramen Hacks

Healthy Homemade Cajun Alfredo Sauce Recipe

 

cajun shrimp Alfredo plated with noodles

Shrimp and Cajun Alfredo Sauce Recipe

Sarah Harper MS, RD, LDN
Enjoy this delicious dairy-free pasta dish!
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course dinner, Main Course
Cuisine American, cajun
Servings 4 servings
Calories 487 kcal

Equipment

  • 1 Large Pot
  • 1 large skillet
  • 1 colander
  • 1 Tongs
  • 1 measuing cups and spoons
  • 1 Cutting board
  • 1 knife
  • 1 mixing spoon

Ingredients
  

For The Shrimp

  • 1 lbs large shrimp peeled and deveined
  • 1 tbsp algae oil or olive oil
  • 1 tbsp cajun seasoning

For The Pasta and Veggies

  • 12 oz Fettuccine pasta
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 tbsp algae oil or avocado oil
  • 1 tbsp cajun seasoning

Additional Ingredients

  • 1-2 cups Cashew Alfredo Sauce
  • fresh parsley, chopped

Instructions
 

Step 1: Cook the Pasta

  • Bring a large pot of salted water to a boil. Cook the fettuccine pasta (12 oz) according to package instructions until al dente. Reserve 1/2 cup of pasta water, then drain the pasta and set it aside.

Step 2: Prepare the Shrimp

  • Pat the shrimp (1 lb) dry with a paper towel and season with Cajun seasoning (1 tbsp), garlic powder (1/2 tsp), salt, and pepper. Heat olive oil (1 tbsp) in a large skillet over medium-high heat. Add the shrimp in a single layer and cook for 2-3 minutes per side, or until pink and opaque. Remove the shrimp from the skillet and set aside.

Step 3: Combine Everything

  • Return the skillet to low heat. Add the carrot and celery to the skillet and sautee for 5 minutes. Once the vegetables are cooked add the cajun spices to toast for 1-2 minuties. Pour the prepared cashew Alfredo sauce over the sauteed vegetables and seasoning and stir to mix. If the sauce is too thick, add a splash of the reserved pasta water, 1 tablespoon at a time, until the desired consistency is reached.
  • Add the cooked pasta and cooked shrimp back to the skillet and gently toss everything together. Taste and season with additional Cajun seasoning (1-2 tsp), salt, and pepper, as needed.

Step 4: Serve & Garnish

  • Plate the Cajun Shrimp Fettuccine Alfredo while hot. Garnish with fresh parsley, red pepper flakes, and a lemon wedge for squeezing over the top (optional). Serve immediately and enjoy!

Notes

Nutrition Disclosure
Please note that nutrition facts for the Cashew Alfredo sauce recipe are not included. The nutritional content will vary depending on the specific ingredients and brands you use, as well as any modifications or serving sizes. For the most accurate information, I recommend calculating the nutrition facts using your preferred tool based on the exact ingredients you choose.

Nutrition

Calories: 487kcalCarbohydrates: 65gProtein: 28gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 6gTrans Fat: 0.1gCholesterol: 214mgSodium: 681mgPotassium: 490mgFiber: 5gSugar: 3gVitamin A: 4573IUVitamin C: 1mgCalcium: 108mgIron: 3mg
Keyword 30 minutes or less, pasta, shrimp
Tried this recipe?Let us know how it was!
Quick and Easy Creamy Rotisserie Chicken and Sweet Potato Soup

Quick and Easy Creamy Rotisserie Chicken and Sweet Potato Soup

Rotisserie Chicken Soup with Coconut, Lime, and Sweet Potatoes

This Creamy Rotisserie Chicken Soup is a quick, protein-packed recipe that your whole family will love. Whether you’re making it from scratch or using leftover chicken or turkey, this easy recipe is a flavorful twist on homemade chicken soup.

Perfect for potlucks or weeknight dinners, this versatile chowder accommodates a variety of dietary needs—dairy-free, gluten-free, and AIP-compliant—without compromising on taste.

With over 30g of protein per serving, this comforting soup is the ideal way to refuel after a winter hike or a day on the slopes. If you’re a fan of creamy soups with a citrusy kick, this dish is sure to become a new favorite in your recipe rotation! 

 

 

Why I Love This Creamy Rotisserie Chicken Soup

This recipe has everything I adore in a homemade meal. It’s the perfect mix of comforting flavors, wholesome ingredients, and convenience:

  • Comfort Food: There’s nothing like a warm, hearty bowl of soup to soothe the soul in the depths of winter! The creamy texture and rich flavors make this a go-to when I’m craving something cozy.
  • Whole Rotisserie Chicken: Using a rotisserie chicken not only saves time but also adds depth and richness to the soup. It’s the perfect way to transform this store-bought staple into something special.
  • Homemade Soup with a Shortcut: While this soup tastes like it simmered all day, the store-bought shortcut of pre-cooked chicken helps keep it quick and easy without sacrificing flavor.
  • Versatile and Nourishing: Packed with vegetables, protein, and creamy coconut milk, it’s a wholesome meal that can be adapted to fit any lifestyle.

close up coconut lime chicken chowder with lime, minced herbs, and a green hot sauce drizzle

Essential Tools You’ll Need

To make this soup with ease, gather these essential tools:

  • Large Dutch Oven: The ideal pot for sautéing, simmering, and cooking the soup in one place. Its even heat distribution ensures perfectly cooked ingredients.
  • Rubber Spatula: Perfect for stirring without scratching your pot and for scraping down the sides to get every last drop of flavor.
  • Measuring Utensils: Essential for precise measurements, ensuring the right balance of ingredients and flavors.
  • Ladle: A must-have for serving the soup neatly into bowls without spills.
  • Cutting Board and Chef’s Knife: Necessary for chopping vegetables, sweet potatoes, and other ingredients efficiently.
  • Potato Masher (Optional): Useful if you want to mash some sweet potatoes in the pot to naturally thicken the soup.

coconut lime chicken chowder in bowl with a lime wedge, a cream sauce, and minced herbs

 

Ingredients For This Creamy Rotisserie Chicken Soup

Main Ingredients

  • 1 lb rotisserie chicken, cooked and shredded or diced (about 2 cups, including a mix of white and dark meat for richer flavor; save extra for topping if desired). Substitute with baked tofu, chickpeas, or shredded jackfruit for a plant-based option.
  • 1 tbsp unsalted butter (or olive oil or coconut oil) for sautéing.
  • 1 medium onion, diced into bite-sized pieces.
  • 2 celery stalks, diced into bite-sized pieces.
  • 3 garlic cloves, minced.
  • 1 large sweet potato (or 2 medium), peeled and cut into bite-sized cubes.
  • 4 cups low-sodium chicken broth (or vegetable broth for a vegetarian version).
  • 1 can (13.5 oz) unsweetened coconut milk for a creamy, dairy-free base.
  • 1 lime, zested and juiced, for brightness and a pop of flavor.

Seasonings

  • 1 tsp salt (adjust to your taste).
  • 1/2 tsp black pepper for subtle spice.
  • 1/2 tsp smoked paprika (optional, for smoky depth).

Optional Thickener (Gluten-Free/AIP Option)

  • 2 tbsp cassava flour, cornstarch, arrowroot powder, or all-purpose flour, mixed with 1/4 cup cold water to create a slurry (for a thicker soup).

Topping Suggestions

  • Extra shredded rotisserie chicken for added protein.
  • Fresh cilantro, chopped, for a herbal finish.
  • Lime wedges for an extra burst of citrus.
  • A dollop of unsweetened coconut yogurt for creaminess.
  • Your favorite hot sauce for a spicy kick.

Ingredient Swaps and Substitutions

This soup embodies the beauty of flexitarian cooking, allowing you to tailor it to your dietary needs, pantry staples, and taste preferences. Whether you’re looking to add more plant-based ingredients or stick with traditional flavors, here are some creative swaps and substitutions:

Protein

  • Pre-Cooked Chicken: Use store-bought or leftover cooked chicken to save time. Shredded turkey or rotisserie chicken thighs add rich flavor.
  • Plant-Based Proteins: Swap the chicken for baked tofu, chickpeas, or shredded jackfruit to create a hearty, protein-packed vegan or vegetarian version.

Grains and Noodles

  • Hearty Noodles: Replace sweet potatoes with egg noodles, hearty pasta, or even soba noodles for a satisfying, traditional soup texture.
  • Wild Rice: Add cooked wild rice for a nutty, earthy twist that pairs well with the coconut and lime flavors.

Herbs and Citrus

  • Fresh Parsley: Swap cilantro for chopped fresh parsley for a milder, more versatile herbal note.
  • Lemon Juice: If limes aren’t available, use fresh lemon juice for a different but equally vibrant acidity.

halved acorn squash with seeds on a off white backdrop

Vegetables

  • Large Onion: Use one large onion instead of a medium one to enhance the savory depth of the soup.
  • Medium Carrots: Add diced carrots for a touch of natural sweetness and additional texture.
  • Corn: Incorporate fresh, frozen, or canned corn for a pop of sweetness and vibrant color.
  • Winter Squash: Replace or pair sweet potatoes with cubed winter squash like butternut, acorn, or kabocha for a creamy texture and earthy flavor.

Flavor Boosters

  • White Wine: Replace 1/2 cup of broth with dry white wine for a sophisticated flavor enhancement.
  • Spices: Add turmeric or curry powder for a warm, aromatic twist.

Creamy Options

  • Coconut Milk: Stick with coconut milk for a dairy-free option that enhances the tropical flavors.
  • Heavy Cream or Whole Milk: For a classic creamy soup, substitute coconut milk with heavy cream or whole milk.
  • Cream Cheese: Stir in 2–3 tablespoons of softened cream cheese for an ultra-rich and velvety texture.

 

coconut lime chicken chowder dutch oven no garnish

Step-By-Step Instructions

Sauté the Aromatics and Vegetables:

  • In a large pot, warm 1 tablespoon of olive oil or coconut oil over medium heat.
  • Add diced onion and celery, sautéing for 3–4 minutes until softened and translucent.
  • Stir in minced garlic and cook for 30 seconds, just until it releases its aroma.

Incorporate Sweet Potatoes and Broth:

  • Add diced sweet potatoes and low-sodium chicken broth to the pot. Bring the mixture to a gentle boil.
  • Reduce the heat to low, cover, and let simmer for 15–20 minutes, or until the sweet potatoes are fork-tender and easy to mash.

Thicken for a Creamy Texture (Optional):

  • To naturally thicken the soup, mash some of the sweet potatoes in the pot with the back of a spoon or potato masher.
  • For added thickness, whisk 2 tablespoons of cassava flour, all-purpose flour, or cornstarch with 1/4 cup of cold water to make a slurry. Stir the slurry into the soup, simmering for 2–3 minutes.
  • Want it ultra-creamy? Combine both methods for a rich, hearty consistency.

Boost with Protein:

  • Stir in shredded or diced rotisserie chicken, ensuring it’s warmed through, about 5 minutes.

Enhance Flavor with Coconut and Lime:

  • Pour in coconut milk, lime juice, and a sprinkle of lime zest for a refreshing, creamy finish.

Season to Your Preference:

  • Add a pinch of salt and freshly ground black pepper. For a smoky depth, include smoked paprika or a dash of chili powder. Adjust to taste.

Serve with Balanced Toppings:

  • Ladle the soup into bowls and add nutrient-dense toppings like a dollop of coconut yogurt, fresh lime wedges, or a drizzle of chili oil for heat. For added crunch, sprinkle on roasted pepitas or sunflower seeds.

Enjoy:

  • Serve warm and savor this hearty, protein-packed, and nutrient-rich soup, perfect for busy weeknights or meal prep!

coconut lime chicken chowder in bowl with a lime wedge, a cream sauce, and minced herbs

Storage Suggestions

To keep your soup fresh and flavorful, store leftovers properly:

  • Refrigerator: Allow the soup to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 3–4 days.
  • Freezer: For longer storage, pour the cooled soup into a freezer-safe airtight container or resealable bag, leaving a little space for expansion. Freeze for up to 3 months.
  • Reheating: Thaw frozen soup overnight in the refrigerator. Reheat gently on the stovetop over low heat, stirring occasionally, or microwave in 1-minute intervals until heated through.

Secret Ingredient: Citrus Zest

Check out this video on How to Zest A Lemon (or another citrus) by Everyday Food.

Did you know, fruit zest is used during cooking in a multitude of ways? Are you planning on using fresh citrus for the juice but not the zest? Zest it anyway and freeze that zest. It is an easy way to give recipes a pop of flavor. Furthermore, freezing the zest in advance makes for easier cooking at a later date.

Freeze in ice cubes filled with water or oil or freeze on a baking sheet and add to a bag or freezer container.

How to use citrus zest

  • Stirred into soups
  • Tossed into stir-fries
  • When making rice or grains
  • Zested over cauliflower rice
  • Mixed into salad dressing
  • As a pop of flavor in baked goods and dessert

Like This Recipe For Creamy Rotisserie Chicken Soup?

Check out these other recipes on my blog!

Cilantro Cashew Dressing (or Dip!)

Panera Thai Chicken Soup Recipe: Easy Vegan Copycat

Warm Brussels Sprout Salad with Acorn Squash 

coconut lime chicken chowder with lime wedge in bowl with a soup pot in the top left corner

Creamy Rotisserie Chicken Soup with Sweet Potatoes

Sarah Harper MS, RD, LDN
This Creamy Rotisserie Chicken Soup with Sweet Potatoes is the perfect one pot meal for a week night meal or a weekend gathering. It will soon become a household favorite.
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Course dinner, lunch
Cuisine soup
Servings 4 serving
Calories 565 kcal

Equipment

  • 1 dutch oven or soup pot with lid
  • 1 set of meat shredders or forks
  • 1 spoon or rubber spatula for stirring soup
  • 1 Whisk
  • 1 Small bowl
  • 1 set of tongs
  • 1 Set of measuring spoons
  • ladle
  • Cutting board
  • Chef's Knife

Ingredients
  

  • 1 lbs cooked, shredded or diced rotisserie chicken  (about 2 cups, plus extra for topping if desired)
  • 1 tbsp olive oil
  • 1 yellow onion, diced (1 to 2 cups)
  • 2 celery stalks, diced
  • 2 sweet potatoes, diced (2 to 3 cups)
  • 3 garlic cloves, minced
  • 1 tsp kosher salt
  • 32 oz chicken broth
  • 13.5 oz coconut milk 1 can
  • 1 lime, juiced and zested (2 tbsp juice divided)
  • ½ tsp black pepper
  • ½ tsp smoked paprika

Cassava Flour Slurry

  • 2 tbsp cassava flour
  • 2 tbsp water

Toppings

  • rotisserie chicken
  • lime, quartered
  • cilantro or parlsey
  • coconut yogurt or Greek Yogurt
  • hot sauce

Instructions
 

Sauté the Vegetables:

  • Heat olive oil or coconut oil in a large pot over medium heat.
  • Add diced onion and celery, and sauté for 3-4 minutes until softened.
  • Stir in minced garlic and cook for an additional 30 seconds until fragrant.

Add the Broth and Sweet Potatoes:

  • Add sweet potatoes and chicken broth to the pot. Bring to a boil, then reduce the heat to a simmer.
  • Cover and cook for 15-20 minutes, or until the sweet potatoes are tender enough to easily mash with the back of a spoon or a potato masher.

Thicken the Soup (Optional):

  • For a naturally thicker soup, mash some of the tender sweet potatoes directly in the pot using a potato masher or the back of a spoon.
  • Alternatively, mix 2 tablespoons of all-purpose flour, cassava flour, or cornstarch with 1/4 cup cold water to create a slurry. Stir the slurry into the simmering soup and cook for 2-3 minutes until thickened.
  • For an extra creamy texture, you can combine both methods by mashing some sweet potatoes and adding the slurry.

Add Rotisserie Chicken:

  • Add the shredded or diced rotisserie chicken to the pot. Stir well to combine and heat through, about 5 minutes.

Stir in Coconut Milk and Lime:

  • Pour in the coconut milk, lime juice, and lime zest. Stir well to combine.

Season to Taste:

  • Add salt, black pepper, and smoked paprika (if using). Adjust seasoning as needed.

Serve and Add Toppings:

  • Ladle the chowder into bowls and add your favorite toppings, such as shredded chicken, coconut yogurt, a squeeze of lime, or a dash of hot sauce. Serve warm and enjoy!

Notes

Garnish options include but are not limited to 
Scallions, chives, herbs, avocado slices, croutons, and quinoa crisps, 

Nutrition

Calories: 565kcalCarbohydrates: 37gProtein: 35gFat: 33gSaturated Fat: 20gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 0.02gCholesterol: 108mgSodium: 1010mgPotassium: 1008mgFiber: 5gSugar: 8gVitamin A: 16229IUVitamin C: 17mgCalcium: 115mgIron: 5mg
Keyword one-pot-meal, soup
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Greens and Ancient Grain Bowl

Greens and Ancient Grain Bowl

Greens and Ancient Grains Salad Bowl


You will love the variety of flavors in this Greens and Ancient Grain Bowl. This recipe features nutrient-rich kale, crisp cucumber, and a zesty green cashew dressing served over your favorite ancient grain, such as quinoa or farro, and topped with your protein of choice, like Easy Baked Tofu, beans, or baked tempeh. This recipe is vegan, gluten-free, and totally delicious.

What is an Ancient Grain Bowl?


An ancient grain bowl is a versatile dish that combines ancient grains like quinoa, kamut, or farro with fresh veggies, a protein source, and a flavorful dressing. It’s a nutrient-packed, customizable meal perfect for any diet.

 

Easy-Bake-Tofu-Grain-Bowl

 

Why You’ll Love This Recipe

This Greens and Ancient Grain Bowl is a wholesome, customizable dish that’s packed with vibrant flavors, nourishing ingredients, and endless possibilities to suit your taste and lifestyle.

  • Dietitian-Approved Balance: Packed with ancient grains, fresh greens, and plant-forward ingredients, this bowl delivers the perfect mix of fiber, protein, and flavor for a satisfying, nutrient-rich meal.
  • Flexitarian Versatility: Whether you add poached eggs, roasted chickpeas, grilled shrimp or salmon, this recipe adapts seamlessly to your dietary preferences.
  • Batch Cooking Made Easy: Prep grains like farro, kamut, or quinoa in advance for quick and delicious meals throughout the week.

 

labeled ingredients for greens and ancient grains bowl

Ingredients For This Ancient Grains Bowl Recipe

The ingredients for this Greens and Ancient Grain Bowl are a perfect blend of fresh greens, hearty grains, crunchy veggies, and a zesty dressing, making it a balanced and flavorful meal that’s easy to customize.

  • Leafy Greens: A nutrient-packed base with arugula and baby spinach. Swap in kale, Swiss chard, or other greens for variety.
  • Grains: Cooked quinoa and rice, or experiment with farro, sorghum, or kamut for added texture and nutrition.
  • Fresh Veggies: Crisp cucumber, radish, and green pepper add crunch and vibrant color. Swap in seasonal produce for variety.
  • Herbs and Green Onion: Fresh parsley, cilantro, and green onion bring brightness and a boost of antioxidants.
  • Cilantro Cashew Dressing: A creamy, zesty dressing rich in healthy fats—perfect for this bowl or as a dip or marinade.
  • Easy Baked Tofu: A plant-based protein source with all nine essential amino acids.

How to Make This Dietitian-Approved Bowl

  1. Cook the Grains: Prepare grains according to package instructions. Cook extras for easy meal prep.
  2. Make the Dressing: Whisk together dressing ingredients, adjusting seasoning as needed.
  3. Assemble the Bowl: Combine greens, grains, veggies, herbs, and protein in a large bowl.
  4. Dress It Up: Drizzle with the cilantro cashew dressing and gently toss to coat.
  5. Garnish and Serve: Add toasted nuts, seeds, crunchy lentils, fresh herbs, or citrus juice for extra flair.

uncooked farro in a wooden bowl

Customizations and Variations

This Greens and Ancient Grain Bowl is endlessly customizable, making it easy to tailor to your taste, dietary preferences, and seasonal ingredients.

  • Grains: Mix and match hearty whole grains options like brown rice, farro, red quinoa, kamut, or wheat berries for variety and texture.
  • Veggies: Add roasted sweet potatoes, shaved Brussels sprouts, snow peas, red onion, or sweet red bell peppers for extra crunch and flavor.
  • Protein: Keep it plant-based with black beans, chickpeas, tempeh, or Easy Baked Tofu. For flexitarian options, try poached eggs or grilled salmon.
  • Dressings: Swap the cilantro cashew dressing for Creamy Cashew Caesar, a creamy avocado sauce, or a cilantro olive oil pesto.
  • Toppings: Finish with avocado pieces, sun-dried tomatoes, toasted nuts, seeds, crispy lentils, or pumpkin seeds for a satisfying crunch.
  • Flavor Boosts: Brighten the dish with a squeeze of fresh lemon or lime juice or add sautéed portobello mushrooms for an earthy twist.

Easy-Bake-Tofu-Grain-Bowl

Why This Recipe is Dietitian-Approved

This Greens and Ancient Grain Bowl is RD-approved because it combines nutrient-dense ancient grains, fresh greens, and plant-based proteins to provide a balanced meal rich in fiber, vitamins, minerals, and healthy fats. The colorful mix of fresh veggies and toppings makes this a truly beautiful bowl that is as nourishing as it is visually appealing.

  • Nutrient-Packed: Ancient grains like quinoa, farro, and kamut provide fiber, vitamins, and minerals for overall health.
  • Balanced Protein: Plant-based proteins like quinoa or chickpeas pair with lean animal proteins for a complete meal.
  • Customizable: Easily adaptable to vegetarian, vegan, or flexitarian diets without sacrificing flavor.
  • Greens Galore: A mix of fresh greens boosts antioxidants and essential nutrients.
  • Satisfying: Fiber, protein, and healthy fats keep you full and energized.

This Greens and Ancient Grain Bowl is a blank canvas for balanced, nutritious, and delicious meals. Whether you’re vegan, flexitarian, or just looking for a wholesome recipe, this bowl is perfect for meal prep or a satisfying weeknight dinner.

Other Recipes You’ll Love

Glass Noodle Salad

Glass-Noodle-Salad

Southwest Quinoa Bowls

Southwest-Quinoa-Bowl-and-vinaigrette

 

 

 

Easy Baked Tofu

Baked Tofu on a fish spatula hovering above a baking sheet with more Crispy Baked Tofu

 

 

 

Cilantro Cashew Dressing

A glass of Cilantro Cashew Dressing with a bit of the dressing spilled off the side.

 

 

 

Easy-Bake-Tofu-Grain-Bowl

Greens and Ancient Grains Bowl

Sarah Harper MS, RD, LDN
In this Greens and Ancient Grains Bowl you will get greens, grains, nutritious vegetables, a zesty dressing, and a plant-based protein.
Prep Time 15 minutes
Total Time 15 minutes
Course Main Course
Cuisine American
Servings 4 servings
Calories 439 kcal

Ingredients
  

  • 2 cups arugula
  • 2 cups baby spinach
  • 2 cups cooked quinoa or one or more combination of other grains rice, sorgum, farro, quinoa etc
  • 1 cup cucumbers, sliced into half moons
  • 1 watermelon radish, cut into matchstick sized bites or 4 small-medium sized radishes sliced
  • 1 green pepper, diced
  • 1/4 cup chopped cilantro
  • 1/4 cup chopped flat leaf parsley
  • 4 green onions, chopped
  • 1 cup Cilantro Cashew Dressing divided (1/4 cup per serving or more to taste)
  • 1 recipe Easy Baked Tofu

Instructions
 

  • Prepare the grain per package instructions.
  • Prepare the dressing. In a small bowl, whisk together the ingredients. Adjust seasoning to taste.
  • Assemble the greens and ancient grains bowl. In a large bowl combine the mixed greens and grains. Add in the remaining ingredients.
  • Dress the grain bowl. Drizzle the dressing over the grain bowl. Toss until the ingredients are gently coated.
  • Serve and Enjoy! You can garnish the bowls with toasted nuts, seeds, crunchy lentils, herbs, or fresh squeezed citrus!

Nutrition

Calories: 439kcalCarbohydrates: 39gProtein: 19gFat: 25gSaturated Fat: 4gPolyunsaturated Fat: 6gMonounsaturated Fat: 14gSodium: 257mgPotassium: 928mgFiber: 6gSugar: 6gVitamin A: 2469IUVitamin C: 51mgCalcium: 125mgIron: 6mg
Keyword easy
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Easy Falafel in Air Fryer: The Best Meal Prep Recipe

Easy Falafel in Air Fryer: The Best Meal Prep Recipe

Easy Fresh or Frozen Falafel in Air Fryer: The Best Meal Prep Recipe

Enjoy homemade falafel the healthier way, crispy, golden, and perfectly cooked in the air fryer!

Made with wholesome ingredients, these falafel patties are a great way to enjoy a healthy falafel recipe at home. Skip the mess of oil and achieve the same delicious crunch with this simple, no-fuss method.

Looking for something even easier? Frozen falafel offers a quick, convenient option without sacrificing flavor or texture, perfect for those extra busy days.

In this article, I’ll cover everything you need to know, from homemade vs. store-bought falafel and why frozen falafel is a smart choice, to tools, ingredients, step-by-step instructions, storage tips, serving sauces, and the health benefits of falafel!

Make Your Own or Use Store-Bought Falafel

When it comes to falafel, you have two great options: make it from scratch or use store-bought frozen falafel. Both options have their perks, so you can choose what works best for your time and needs.

  • Homemade Falafel: Freshly made falafel has unbeatable flavor and texture. You control every ingredient, customize flavors, and avoid any preservatives or additives. Plus, it’s fun and rewarding to make!
  • Store-Bought Frozen Falafel: Short on time? Store-bought frozen falafel is a convenient option for busy weeknights. It’s pre-cooked and ready to air fry, bake, or microwave in minutes. Look for clean ingredient lists and opt for gluten-free or low-sodium varieties, if needed.

Both options work perfectly in falafel bowls, wraps, and sandwiches. If you want a full DIY experience, follow the step-by-step instructions below.

Prefer quick and easy? Skip to the cooking section to see how to cook store-bought falafel to crispy perfection.

 

falafel salad in a white bowl with creamy yogurt dressing

Why Choose Frozen Falafel?

  • Convenience: Ready-to-cook, no soaking or blending required.
  • Versatility: Works in many meals, from salads to wraps.
  • Flexitarian Appeal: Plant-based, protein-rich, and aligns with a diet that balances plant and animal-based foods.
  • Time-Saving: Whip up golden, crunchy falafel in minutes, just what you need for a stress-free dinner solution.

 

Tools Needed

Having the right tools makes preparing falafel easier and more efficient. Here’s what you’ll need:

  • Food Processor: Essential for blending chickpeas, garlic, herbs, and spices into a coarse, flavorful falafel mixture.
  • Mixing Bowl: For combining and chilling the falafel mixture before shaping.
  • 2-inch Ice Cream Scoop: Helps portion the mixture evenly, ensuring uniform-sized falafel balls for even cooking.
  • Air Fryer (or Alternative Cooking Method): Cook falafel to crispy perfection using an air fryer, pan, or oven.
  • Baking Sheet (if baking): If you’re baking instead of frying, a lined baking sheet is key for even cooking.
  • Spatula or Tongs: For flipping falafel during cooking to ensure even crispness.

With these simple tools, you’ll have everything you need to prepare crispy, flavorful falafel with ease.

 

Garlic Scape Falafel ingredients labled in a food processor before processing

Ingredients for Dietitian-Approved Garlic Scape Falafels

  • Chickpeas (1 ½ cups cooked or 1 can, drained and rinsed): A plant-based protein powerhouse, chickpeas provide fiber, iron, and essential nutrients while forming the hearty base of this recipe.
  • Onion (½ medium, chopped): Adds moisture and natural sweetness, while contributing small amounts of vitamin C and antioxidants.
  • Garlic (2 cloves, minced): Classic garlic flavor with antimicrobial benefits, or swap in garlic scapes for a fresh, nutrient-packed twist.
  • Garlic Scapes (2-3, chopped): These mild, garlicky greens add a fresh crunch and boost the falafel’s phytonutrient content.
  • Ground Cumin (1 tsp): Earthy and aromatic, cumin brings warmth and flavor while delivering antioxidants and digestive support.
  • Salt (½ tsp, adjust to taste): A little salt enhances the flavors, but keep it moderate to support heart health.
  • Black Pepper (1/4 tsp): Adds a subtle kick while enhancing nutrient absorption, particularly from chickpeas’ iron content.
  • Fresh Lemon Juice (2 tbsp): Brightens the flavor and provides vitamin C, helping with iron absorption.
  • Chickpea Flour (2-3 tbsp, optional): A gluten-free binder that keeps falafels together while boosting protein and fiber.
  • Fresh Herbs (1-2 tbsp, parsley or cilantro, optional): Parsley or cilantro add a pop of flavor, antioxidants, and anti-inflammatory benefits to round out the dish.

These thoughtfully chosen ingredients not only make a delicious falafel but also contribute to a nutrient-dense, balanced meal perfect for flexitarians and plant-based eaters alike.

 

Ingredient Substitutions

Looking for an easy way to customize your falafel? Here are some simple swaps to keep your falafel flavorful and delicious:

  • Garbanzo Beans ➡ Fava Beans: Swap chickpeas for fava beans to create a more traditional, Egyptian-style falafel with a soft, creamy texture.
  • Fresh Parlsey ➡ Cilantro or Dill: If you’re out of fresh parsley, cilantro or dill can provide a fresh, herbaceous flavor. You can also omit it if preferred.
  • Flour/Breadcrumbs ➡ Almond Flour or Oats: Need a gluten-free option? Almond flour or ground oats work as great binding agents.
  • Garlic Scapes ➡ Green Onions or Leeks: If garlic scapes aren’t available, green onions or leeks offer a mild, onion-garlic flavor.

These substitutions allow you to create a flavorful falafel no matter what ingredients you have on hand

Ingredient Add Ins

Want to elevate your falafel balls with more flavor and texture? Here are some tasty add-ins to try:

  • Fresh Herbs: Boost the freshness with extra fresh cilantro, parsley, dill, or mint.
  • Spices: Add fresh jalapeno, turmeric, paprika, or red chili flakes for a flavor boost and a pop of color.
  • Nuts & Seeds: For extra texture, mix in chopped pistachios, sunflower seeds, or sesame seeds.
  • Veggies: Grated carrot, zucchini, or spinach can add moisture and nutrition.
  • Zest: Lemon or lime zest brightens up the flavor for a fresh twist.

These add-ins bring new life to your falafel balls, letting you customize each batch to suit your taste.

Step-by-Step Instructions for Easy, Dietitian-Approved Falafel

This recipe yields 8-9 falafels, each perfectly portioned at 1/4 cup.

1. Prepare the Mixture

Combine chickpeas, onion, garlic scapes, cumin, salt, black pepper, and lemon juice in a food processor. Pulse until the mixture is coarse but sticks together—don’t over-process! If the mixture feels too wet, add 1-2 tablespoons of flour or breadcrumbs for binding.

 

prepared mixture of falafel in a food processor with scoop

 

2. Chill the Mixture

Transfer to a bowl, cover, and refrigerate for 30-60 minutes. This step is key to firming up the mixture, making shaping easier.

3. Shape the Falafel

Use a 2-inch ice cream scoop (holds about 1.4 oz) to evenly portion the mixture. Form into balls or slightly flatten for patties, depending on your preference.

 

shaped falafel about to be cooked in the air fryer

 

4. Cook the Falafel

Air Fryer: Preheat to 375°F (190°C). Arrange falafel in a single layer and cook for 10-12 minutes, flipping halfway for even crisping.

5. Freeze Falafel

Freeze cooked falafel on a baking sheet until firm, then transfer them to an airtight container or freezer-safe bag. They’ll stay fresh for up to 3 months.

6. Reheat from Frozen

To reheat frozen falafel, preheat the air fryer to 375°F and cook for 10-12 minutes, flipping halfway for even crisping.

 

Other Storage Tips for Leftover Falafel

Not ready to freeze your falafel? You can refrigerate them instead! Simply place leftover falafel in an airtight container and store them in the refrigerator for up to 4-5 days. When you’re ready to enjoy, reheat them in the oven or air fryer to bring back their crispy texture.

falafel salad in a white bowl with creamy yogurt dressing

Serving Suggestions

Falafel is a versatile, plant-based protein that can be enjoyed in countless ways. Serve it in warm pita bread as a falafel sandwich, on top of a fresh salad, in a hearty falafel bowl, or paired with fries and your favorite dipping sauce.

For more creative serving ideas, check out our 10 Delicious Ways to Serve Air-Fried Falafel article for bowls, wraps, salads, tacos, and more!

Best Sauces to Serve with Falafel

Take your falafel to the next level with these five flavorful sauces:

  • Tzatziki Sauce: A creamy blend of yogurt, cucumber, garlic, and fresh dill—perfect for falafel sandwiches or wraps.
  • Tahini Sauce: Smooth and nutty, this classic sesame-based sauce adds richness to falafel bowls and grain bowls.
  • Garlic Yogurt Sauce: A quick, tangy option made with Greek yogurt, garlic, and lemon juice for a fresh, zesty drizzle.
  • Spicy Harissa Sauce: Add a fiery kick with this bold North African chili paste—perfect for heat lovers.
  • Cashew Dressings (Spicy or Caesar): Go creamy and dairy-free with spicy cashew dressing for bold heat or cashew Caesar dressing for a rich, tangy twist. Both add velvety texture to falafel bowls, wraps, or fresh salads.

 

air fryer falafels on a plate - golden brown in color

Health Benefits of Falafel

Falafel isn’t just delicious, it’s a nutrient-packed addition to a balanced flexitarian diet.

Rich in plant-based protein, it supports muscle repair and energy. Falafel are made primarily from beans! Beans are high in fiber content and aids in digestion and promotes fullness. Air-fried falafel is low in saturated fat and a great option for gluten-free and dairy-free diets.

Want to learn more? Check out our full article on Myths About Plant-Based Proteins: What You Need to Know

air fryer falafels on a plate - golden brown in color

Garlic Scape Falafels

Enjoy this Vegan Air Fryer Garlic Scape Falafel Recipe this spring. Use up some fresh garlic scapes from your garden or from your local farmer's market.
Prep Time 10 minutes
Cook Time 20 minutes
Resting time 2 hours
Total Time 2 hours 30 minutes
Course Breakfast, dinner, lunch, Snack
Servings 4 servings
Calories 241 kcal

Equipment

  • 1 Food Processor
  • 1 Air Fryer
  • 1 2" inch ice cream scoop
  • 1 freezer safe container

Ingredients
  

  • 4 cups dried chickpeas soaked 12-48hours
  • 1 cup onion diced
  • 1 cup garlic scapes diced
  • 2 cloves garlic chopped
  • 3 tbsp lemon juice roughly 1/2 a lemon
  • 1 tsp cumin or more to taste
  • 1 tsp salt or more to taste
  • 1/4 tsp pepper
  • bowl or water olive oil see recipe notes
Makes: 2inch round

Instructions
 

Prepare The Falafel Mixture

  •  In a food processor, combine the chickpeas, onion, garlic scapes, cumin, salt, black pepper, and lemon juice. Pulse until a coarse, paste-like mixture forms. Avoid over-blending to maintain some texture. If the mixture is too wet, add 1-2 tablespoons of flour or breadcrumbs to help bind it.

Chill The Mixture

  • Transfer the mixture to a bowl, cover, and refrigerate for 30-60 minutes. This helps it firm up, making it easier to shape into falafel.

Shape The Falafels

  • Use a 2-inch ice cream scoop (which holds about 1.4 oz) to portion out the mixture evenly. Form the mixture into small balls or flatten slightly to create patties, depending on your preference. (see recipe note)

Cook

  • Air Fryer: Preheat the air fryer to 375°F (190°C). Place falafel in a single layer and cook for 10-12 minutes, flipping halfway, until crispy and golden.

Serve

  • Serve warm falafel in pita bread, with hummus, tahini sauce, fresh veggies (like cucumber, tomato, and lettuce), or over a fresh salad for a healthy, delicious meal.

Freeze Falafel

  • Freeze cooked falafel on a baking sheet until firm, then transfer them to an airtight container or freezer-safe bag. They’ll stay fresh for up to 3 months.

Reheat from Frozen

  • To reheat frozen falafel, preheat the air fryer to 375°F and cook for 10-12 minutes, flipping halfway for even crisping.

Notes

Troubleshooting Tips
  • Sticky Mixture: If the falafel mix sticks to your hands, coat your palms with water or olive oil while shaping the falafel balls.
  • Falling Apart: If the mixture is falling apart, try adding 1-2 eggs to help it bind. Another possible issue is under-processing the mixture. Run it through the food processor again until it holds together better. See the step-by-step photos in the "How to Make Falafels" section for guidance.
  • Cooking Method: For a classic approach, you can always deep-fry these falafels instead of air frying, pan-frying, or baking.

Nutrition

Serving: 2falafelsCalories: 241kcalCarbohydrates: 44gProtein: 12gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 402mgPotassium: 376mgFiber: 10gSugar: 7gVitamin A: 35IUVitamin C: 16mgCalcium: 122mgIron: 4mg
Keyword black bean, chickpea pasta, falafel, garbanzo bean, garlic scape, legume, vegan, vegetarian
Tried this recipe?Let us know how it was!