Easy & Healthy Snickers Dates (Chocolate Covered Date Bites)

Easy & Healthy Snickers Dates (Chocolate Covered Date Bites)

Snickers Dates – A Naturally Sweet Treat

Craving something sweet but looking for a better option? Snickers Dates are a simple, satisfying treat that combines natural sweetness, creamy richness, and a little crunch.

They make a great snack, dessert, or party treat and are always a crowd favorite. Made with just a few wholesome ingredients, they’re delicious chilled or at room temperature. Best of all, they have all the flavors of a Snickers bar without the processed sugars.

Let’s make some Snickers Dates!

Top down view of 7 Snickers Dates on plate with peanuts and 5 more Snickers Dates scattered around the plate.

5 Reasons Why I Love Snickers Dates

  1. This is a no added sugar recipe (*not including a small amount of sugar in the dark chocolate). The dates have natural sugar and the perfect caramel-like flavor for a Snickers Stuffed Date.
  2. Dark chocolate and majdool dates are a magical flavor combination.
  3. This is a 5-ingredient easy recipe!
  4. Yet, another, quick and easy “No bake” dessert that can be made into a big batch in advance.
  5. This recipe is simply delicious, especially when topped with a bit of flaky sea salt.

Close up of Dates Stuffed with Peanut Butter with peanuts scattered to the left and a bowl of peanuts in the top left corner

The Ingredients in Snickers Dates

Dates: Medjool Dates are the base of this recipe. I like to use natural delights dates. The chewy dates are what make this recipe like a healthy snickers bar, they are similar to the yummy nougat and caramel layers. This makes snickers dates a healthier alternative to this favorite candy bar.

Crunchy Peanut Butter: Use your favorite brand of peanut butter in this date recipe. The crunchy peanut butter represents the peanuts of the Snickers Bar. You could also use creamy peanut butter in this recipe. Have a peanut allergy or other reason for not wanting to use peanut butter? You can use almond butter or cashew butter instead.

Dark Chocolate (preferably at least 80% cocoa solids): I use high-quality dark chocolate chips with at least 80% cocoa solids. The sweet date paired with the dark chocolate is magic in the mouth. I enjoy Classic Blackout Dark Chocolate by Alter Eco. You could use a different type of chocolate such as milk chocolate or another dark chocolate bar.

Coconut Oil: There is an option here to omit the coconut oil, but it helps the chocolate remain shiny as it cools. This makes the dates look appetizing.

Peanuts: Peanuts are a beautiful topper for these Snicker Stuffed Dates. Additionally, peanuts to define the look of these dates. I like making these Snickers Stuffed Dates alongside my Almond Joy Stuffed Dates, which I top with coconut flakes (recipe coming soon).

Dates with Peanut Butter with a bite taken out of the center date. Peanuts are scattered over the plate.

How to Make Dates with Peanut Butter

In three easy steps

Melt Chocolate

  • Place the chocolate and coconut oil in a microwave-safe small bowl.
  • Then, melt the chocolate in a microwave-safe bowl, first for two 30-second increments, then in 10-second intervals, stirring between. It should take about a minute and a half in total.

*Option to melt the chocolate over a double boiler instead of the microwave method. Check out this article by Molly Allen “How to melt chocolate on the stovetop or microwave for smooth results every time” for further detailed instructions.

Stuff and Coat Dates

  • Using a sharp knife, remove the pit of each date and slice it in half. Once this step is complete, you will have 20 date halves.
  • Fill each date crevasse with a little less than 1 teaspoon of peanut butter. Continue with the remaining 19 date halves.
  • Place the peanut butter stuffed date in the bowl of melted chocolate. Use the rubber spatula to help coat the outside.
  • Place the date on your parchment paper lined cookie sheet in a single layer and sprinkle the crushed peanuts and/or some flaky salt on top of the dates.

Chill and Serve

  • For the final step, once all the dates are ready to go, place the cookie sheet in the refrigerator for at least 15 minutes to allow the chocolate coating to solidify. Store in the refrigerator in an airtight container for up to a week and enjoy this sweet treat all week long.

Snickers Dates on a plate with peanuts scattered.

Dates: A Naturally Sweet Flexitarian Staple

Dates are one of my favorite natural sweeteners to add to plant-focused recipes. They offer a rich, caramel-like sweetness while providing fiber, antioxidants, and essential nutrients. Below, I’ll cover their origins, where they grow, the best ways to store them, their nutritional benefits, and how I love using them in flexitarian meals.

Where Do Dates Come From?

Dates originate from the Middle East, where they grow in large clusters on date palm trees.

Where Do Dates Grow?

These fruits thrive in hot, dry climates. In addition to the Middle East, dates are grown in regions like Africa, Arizona, and California.

How to Store Dates

Dried dates can be kept at room temperature for up to six months, but for long-term freshness, store them in the refrigerator for up to a year.

Why Are Dates a Great Flexitarian Ingredient?

Dates are more than just a natural sweetener. They’re packed with fiber, antioxidants, and even small amounts of protein and iron. Their natural sugars provide quick energy, making them a great addition to plant-based snacks, desserts, and even savory dishes.

If you follow a flexitarian diet, a mostly plant-based way of eating that includes occasional animal products. Dates are an easy way to add natural sweetness without refined sugar. I love blending them into smoothies, stirring them into energy bites, baking them into treats, or using them to add depth to sauces and dressings. They bring natural sweetness and a boost of nutrients to any recipe.

Want to learn more about the flexitarian diet? Check out this article about Flexitarian diets!

Date nutrition information with information on natural sugars next to a bowl of madjool dates.

How I Use Dates in Recipes

  • Blended into smoothies for natural sweetness and a caramel-like flavor.
  • Sprinkled over salads for a chewy, sweet contrast to fresh greens.
  • Mixed into grains like rice, quinoa, or couscous for added texture and depth.
  • Stuffed with nuts, cheese, or nut butter for an easy appetizer, dessert, or snack.
  • Puréed into sauces and dressings for a touch of natural sweetness without refined sugar.

Top down view of 7 Snickers Dates on plate with peanuts and 5 more Snickers Dates scattered around the plate.

Love This Recipe? Try These Next!

Below are a few others you may enjoy.

Almond Flour Thumbprint Cookies

Pumpkin Chocolate Chip Cookie Smoothie

Strawberry Cornbread Drop Biscuits

Dates with Peanut Butter with a bite taken out of the center date. Peanuts are scattered over the plate.

Dates with Peanut Butter (Snickers Dates)

Enjoy these Snickers Dates as a healthy alternative to the classic Snickers Candy bar.
Prep Time 20 minutes
cooling time 30 minutes
Total Time 50 minutes
Course Dessert, Snack
Cuisine American
Servings 10 servings
Calories 204 kcal

Equipment

  • 1 heat safe bowl
  • 1 rubber spatula
  • 1 cookie sheet with parchment paper
  • 1 spoon
  • 1 knife

Ingredients
  

  • 10 Medjool Dates
  • 1/3 cup chunky peanut butter or smooth
  • 3.5 oz dark chocolate 85% cocoa solids
  • 1 tsp coconut oil
  • 3 tbsp chopped unsalted peanuts

Instructions
 

Melt Chocolate

  • Microwave chocolate and coconut oil in a heat-safe bowl for 30 seconds, then in 10-second intervals, stirring until smooth (~1½ minutes total).

Stuff and Chocolate Coat Dates

  • Slice each date in half, removing pits (20 halves total). Fill each crevice with just under 1 tsp peanut butter.
  • Dip each stuffed date in melted chocolate, using a spatula to coat evenly. Place on a parchment-lined cookie sheet and sprinkle with ½ tsp chopped peanuts.

Chill and Serve

  • Refrigerate 30 minutes until set. Let sit at room temperature for 5–10 minutes before serving.

Notes

Chunky Peanut Butter
  1. The amount of peanut butter may vary depending on how much is used to fill each date. Expect to use approximately ⅓ cup, but you may need slightly more or less.
Dark Chocolate
  1. For best results, use dark chocolate with at least 80% cocoa solids. The recipe is calculated using 3.5 oz (100g) of 85% dark chocolate, but you may melt extra to ensure easy coating. If using more chocolate, note that this may slightly alter the nutrition information.
Storage
Store the chocolate-covered dates in an airtight container in the refrigerator for up to one week.
Nutrition Disclaimer
Nutrition values are based on the ingredients listed and may vary depending on the specific brands, types of peanut butter, and chocolate used, as well as any modifications to portion sizes.

Nutrition

Serving: 2 stuffed datesCalories: 204kcalCarbohydrates: 25gProtein: 5gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 5mgPotassium: 311mgFiber: 4gSugar: 18gVitamin A: 36IUCalcium: 29mgIron: 2mg
Keyword 5-ingredient
Tried this recipe?Let us know how it was!
Easy Spicy Shrimp Appetizer Ready in Minutes

Easy Spicy Shrimp Appetizer Ready in Minutes

Easy Spicy Shrimp Appetizer Ready in Minutes

One of my favorite ways to turn a bag of frozen shrimp into something bold and flavorful is with this easy Spicy Cajun Shrimp recipe.

It’s perfect as an appetizer or served alongside veggies and grains for a balanced meal, delivering a lean source of protein, omega-3s, and essential nutrients that support overall health. With just a few ingredients and minimal prep, this shrimp comes together in minutes, making it a quick, protein-packed option you’ll want to keep in your meal rotation.

Whether you’re looking for a crowd-pleasing starter or a simple way to add variety to a flexitarian plate, this recipe delivers big flavor with little effort.

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

Why You Will Love This Recipe

Versatile: This shrimp can be served as an appetizer, tossed into tacos, added to grain bowls, or paired with roasted veggies for a balanced meal. It’s a flavorful addition to any flexitarian plate!

Easy Shrimp Recipe: With just a handful of ingredients and simple cooking steps, this recipe is beginner-friendly and requires minimal prep, perfect for when you need a no-fuss meal.

Quick Weeknight Meal: From freezer to plate in under 15 minutes, this spicy shrimp is a lifesaver on busy nights. It’s fast, satisfying, and packed with protein to keep you feeling full.

Bold & Flavorful: Toasting the Cajun seasoning in oil enhances its depth, giving the shrimp a smoky, spicy kick that’s restaurant-worthy—but made right at home.

Healthy & Protein-Packed: Shrimp is a lean, nutrient-dense protein that’s rich in omega-3s, B12, and selenium, making this a delicious way to nourish your body without extra effort.

This is a shrimp recipe you’ll find yourself making over and over again!

ingredients for spicy cajun shrimp appetizer recipe, shrimp, cajun seasoning, and oil

Ingredients

This recipe keeps things simple with just a few key ingredients, letting the bold flavors shine.

  • 1 lb raw shrimp – Peeled and deveined for easy prep.
  • 1 ½ tbsp Cajun seasoning – Use My Cajun Seasoning for the perfect smoky-spicy blend.
  • 2 tbsp butter or oil – Butter adds richness, while olive oil keeps it light and heart-healthy.
  • 1 tbsp fresh lemon juice (optional) – A bright, zesty finish that balances the spice.

 Pro Tip: If using frozen shrimp, thaw and pat dry before cooking to get the best texture and flavor.

Step-By-Step Instructions

Follow these simple steps to make flavorful Spicy Cajun Shrimp in minutes.

  1. Prepare the Seasoning – If making your own, mix the Cajun seasoning in a small mixing bowl. If using a pre-made blend, measure it out and set aside.

  2. Heat the Skillet – Place a large skillet over medium-high heat. Add the butter or oil and let it heat until shimmering.

  3. Toast the Spices – Stir in the Cajun seasoning, letting it toast in the hot oil for 30 to 60 seconds to enhance the flavors. Tip: Toasting the Cajun seasoning in oil before adding the shrimp helps unlock its full depth of flavor, giving the shrimp a richer taste.

  4. Cook the Shrimp – Add the shrimp in a single layer, making sure they have space to cook evenly. Sauté for 2 to 3 minutes per side until opaque and slightly crisp at the edges. Tip: Avoid overcooking—shrimp cook quickly and can become tough and rubbery. Remove them from the heat as soon as they turn opaque and curl.

  5. Finish and Serve – Remove from heat and, if using, drizzle with fresh lemon juice for a bright, zesty finish.

What to Serve With Spicy Cajun Shrimp

This Spicy Cajun Shrimp makes a great appetizer on its own, but here are a few ways to serve it for even more flavor and variety:

  • On a Platter: Arrange the shrimp on a serving board with skewers or toothpicks, lemon wedges, and a dipping sauce like tartar sauce, remoulade, or Cajun aioli.
  • With Crostini: Serve over toasted baguette slices with a drizzle of lemon juice or a smear of garlic butter.
  • Shrimp Cocktail Style: Chill the cooked shrimp and serve with a spicy Cajun cocktail sauce for a twist on the classic.
  • Lettuce Wraps: Spoon the shrimp into butter lettuce leaves with a sprinkle of green onions and a squeeze of lime.
  • Taco Night: Use this shrimp in shrimp tacos, adding slaw, avocado, and a squeeze of lime for extra flavor.
  • Stuffed Avocado: Halve an avocado and top it with the shrimp for a creamy, spicy combination.

Fettuccine Alfredo with homemade cajun seasoning and shrimp plated

Variations and Customizations

This Spicy Cajun Shrimp recipe is easy to customize based on your preferences or what you have on hand. Try one of these variations:

  • Add More Heat: Add a pinch of red pepper flakes for extra spice, or drizzle with hot sauce before serving.
  • Swap The Citrus: Swap lemon juice for lime juice to give the shrimp a tangy, citrusy kick.
  • Garnish: Top with green onions, parsley, cilantro, or thinly sliced jalapeños for extra flavor. A sprinkle of flaky sea salt enhances the final dish.
  • Add a Dipping Sauce: Serve with tartar sauce for a creamy, tangy contrast to the bold spices.
  • Use Fresh or Frozen Shrimp: Whether using fresh shrimp or a bag of shrimp from the freezer, both work, just be sure to pat them dry before cooking.
  • Spicy Garlic Shrimp Twist: Add minced garlic to the pan when toasting the spices for an extra layer of garlicky depth.
  • Make Cajun Shrimp Alfredo: My recipe for Cajun Shrimp Alfredo is dairy-free and delicious.

 

More Delicious Seafood Recipes

Dairy-Free Healthy Cajun Shrimp Alfredo

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

Simple Layered Arugula and Spinach Salad with Smoked Trout

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

Easy Spicy Shrimp Appetizer

Sarah Harper MS, RD, LDN
This Spicy Cajun Shrimp is a quick and flavorful appetizer, ready in 15 minutes with Cajun seasoning, butter or oil, and a touch of lemon for a bold finish.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Appetizer
Cuisine American, cajun
Servings 4 servings
Calories 146 kcal

Ingredients
  

  • 1 lbs frozen shrimp
  • 1 ½ tbsp cajun seasoning
  • 2 tbsp butter
  • 1 tbsp chopped parsley
  • 1 fresh lemon

Instructions
 

Toast the Seasoning:

  • Heat oil in a skillet over medium-low heat. Add Cajun Seasoning. Stir constantly for 30-60 seconds until fragrant.
  • Cook the Shrimp:
  • Increase heat to medium and add shrimp to the skillet. Sauté for 2-3 minutes per side until opaque and lightly crisped. If using garlic, stir it in during the last minute of cooking.

Finish & Serve:

  • Remove from heat and, if using, drizzle with lemon juice. Let cool slightly, then thread shrimp onto skewers or toothpicks.

Garnish & Enjoy:

  • Sprinkle with fresh parsley and serve warm with a dipping sauce like Cajun aioli.

Nutrition

Calories: 146kcalCarbohydrates: 5gProtein: 16gFat: 7gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.2gCholesterol: 158mgSodium: 690mgPotassium: 232mgFiber: 2gSugar: 1gVitamin A: 1762IUVitamin C: 16mgCalcium: 77mgIron: 1mg
Keyword 30 minutes or less
Tried this recipe?Let us know how it was!
Easy Baked or Air Fried Tofu

Easy Baked or Air Fried Tofu

Easy Baked or Air Fried Tofu

For over a decade, baked tofu has been a staple in my kitchen. I first discovered its chewy, nutty goodness in the summer of 2011 while studying abroad in Dunedin, New Zealand. One weekend at the local farmers market, I came across baked tofu—a version I had never tried before—and I was instantly hooked. Prior to that experience I had eaten a lot of bad tofu. I was always drawn to the appeal of a plant-based protein but had no idea how to make it taste so good.

Since then, baked tofu has remained a favorite for its versatility, subtle flavor, and ability to absorb marinades, sauces, and seasonings. It’s a reliable, protein-packed ingredient that I always keep on hand. In this article, I’ll walk you through how to make Easy Baked or Air Fried Tofu, explore ways to enjoy it, and highlight some key nutrition facts about tofu.

Creamy light green cilantro cashew dressing is sitting in a large bowl with crispy tofu.

Can You Freeze Tofu in Its Package?

Yes, you can freeze tofu in its original package. Freezing changes the texture, making it firmer and spongier, which helps it absorb marinades more effectively. If the tofu is in a sealed, water-packed container, you can place it directly in the freezer. If the package is already opened, drain the tofu and store it in an airtight container before freezing. When ready to use, let it thaw in the refrigerator, then press out any excess moisture for the best texture.

Frozen Tofu Tip: For an even crispier, more flavorful result, try tearing the thawed tofu into bite-sized pieces instead of cutting it into cubes. This creates more surface area, allowing it to soak up marinades and crisp up beautifully when baked or air-fried.

Why I Make This Easy Air Fryer Tofu Recipe

Incredible Texture: Crispy on the outside with a chewy, satisfying bite.
Versatile: A perfect addition to salads, bowls, stir-fries, and more.
Easy to Prepare: Requires minimal ingredients and hands-on time.
Great for Meal Prep: Make a batch in advance for quick, effortless meals.
Plant-Based Protein: A delicious way to add more protein to your diet.

Because I eat mostly plant-based, having quick and easy protein options makes maintaining a balanced diet effortless. This recipe is a go-to for busy weeks when I need a nutritious meal in minutes.

 

Glass noodle salad with crispy baked tofu laid overtop.

 

Ingredients

Unlike some crispy tofu recipes that call for cornstarch or extra coatings, I keep it simple with just two essential ingredients:

  • Tofu (Firm or extra-firm)
  • Oil (Avocado oil, sesame oil, or another high-heat option)
  • Other optional ingredients include seasonings such as garlic powder, onion powder, salt, and nutritional yeast

My Favorite Brands:

My favorite tofu to use are Mori-nu, Nasoya, and House Foods.

 

Close up on baked tofu on a baking sheet

 

How to Make This Simple Recipe

Step 1: Preheat

  • Oven: Preheat to 425°F. Position the rack in the middle or upper half of the oven.
  • Air Fryer: Preheat to 375°F for 3-5 minutes.

Step 2: Prepare the Tofu

  • Press the tofu: Remove excess water by using a tofu press or patting it dry with paper towels. This helps achieve a denser, chewier texture.
  • Cut the tofu: Slice into ½-inch to 1-inch cubes or slabs.
  • Toss in oi: In a large bowl, toss the tofu with the oil. Option to include any other seasonings with the tofu pieces, such as onion powder, garlic powder, salt, or nutritional yeast.
  • Arrange on a tray:
    • Oven: Line a baking sheet with parchment paper and arrange tofu in a single layer.
    • Air Fryer: Place tofu in a single layer in the air fryer basket (cook in batches if needed).

Step 3: Bake or Air Fry

  • Oven: Bake for 30-60 minutes, flipping halfway through. Remove when edges are golden brown and crispy.
  • Air Fryer: Air fry tofu for 12-15 minutes, flipping halfway, until golden and crispy.

Note: Cooking time may vary based on your air fryer or oven model, as well as the thickness of the tofu. Bake or air fry until golden and crispy, adjusting as needed for best results.

easy air fryer or baked tofu on a spatula

Step 4: Serve

Once done, enjoy the crisp tofu as is or toss in your favorite sauce or serve along side a delectable dip.

Here are some delicious ways to enjoy it:

  • Incorporated into a salad or roasted salad for extra protein like my Roasted Brussels Sprouts and Acorn Squash Salad
  • Mixed into a grain bowl with quinoa, farro, or rice
  • Add to a stir fry drizzled with soy sauce and other yummy flavors, served with brown or white rice
  • Tossed in a flavorful sauce and served over noodles topped with green onion
  • Paired with a dipping sauce like sweet chili sauce, peanut sauce or tahini dressing
  • Chopped into a taco filling topped with beans, avocado, and a few dashes of your favorite hot sauce.
  • Smothered in bbq sauce and served over mashed potatoes and corn for a delicious comforting meal.

 

 

Image of Greens and Ancient Grains bowl topped with crispy baked tofu

 

Health Benefits of Tofu

Tofu is a great source of plant-based protein with several health benefits. It provides all nine essential amino acids, making it a complete protein that supports muscle repair and overall health. With about 8–10 grams of protein per 3.5-ounce (100g) serving, it’s a solid plant-based option for vegetarians, vegans, and flexitarians.

Its unsaturated fats may help lower cholesterol, promoting heart health. Additionally, tofu is a natural source of omega-3 fatty acids, which have anti-inflammatory properties that further support cardiovascular health. Regularly incorporating tofu into a balanced diet may contribute to better blood vessel function, lower blood pressure, and reduced overall cardiovascular risk.

Rich in calcium and magnesium, tofu also supports strong bones. The phytoestrogens it contains may help with hormone regulation. If you choose fermented varieties, you’ll also get probiotics that support digestion and gut health.

Tips for the Best Baked or Air Fried Tofu

  • Press It Well: Use a tofu press or a heavy object to remove excess water for better texture and crispier results.
  • Don’t Overcrowd: Arrange tofu in a single layer for even crisping.
  • Use High Heat: A higher temperature helps create crispy edges.
  • Adding Sauce and Marinade: If you want extra crispy tofu, toss it in sauce after cooking to keep the texture intact while adding flavor. If crispiness isn’t a priority, marinate the tofu for at least 30 minutes before baking for deeper flavor absorption.

Nutrition Spotlight: Tofu 101

What is Tofu?

Tofu is a plant-based protein made by coagulating soy milk and pressing it into solid blocks. It provides all essential amino acids, making it a complete protein. It’s also rich in iron and calcium, making it a powerhouse ingredient for plant-focused diets.

How Does Tofu Taste?

Tofu has a mild, slightly nutty flavor and acts as a blank canvas, absorbing the flavors of marinades, sauces, and seasonings.

Different Types of Tofu

  • Silken Tofu: Soft, smooth, and custard-like. Best for soups, smoothies, and creamy dishes.
  • Soft or Medium Tofu: More structured than silken but still delicate. Great for soups and braised dishes.
  • Firm Tofu: Holds its shape well and is perfect for grilling, frying, baking, and stir-fries.
  • Extra-Firm Tofu: The most solid variety, best for dishes requiring a sturdy texture like kebabs and stir-fries.
  • Sprouted Tofu: Made from germinated soybeans for a nuttier flavor and higher digestibility.

 

close up of baked tofu, rice and quinoa, cucumbers, chopped herbs, green pepper, watermelon rasdish sticks, and salad greens in a bowl as a salad. Topped with Creamy cashew dressing.

 

The Various Types of Tofu

  • Silken Tofu: This is the custard of tofu. Silken tofu has a soft and smooth texture. It is made by coagulating soymilk without curdling it into solid blocks. It is delicate and often used in soups, smoothies, and as a vegan scrambled egg. This tofu variety has the highest water content.
  • Soft or Medium Tofu: Soft or Medium tofu has a lower water content when compared to silken tofu. During processing, the soy milk is coagulated into a solid block. This variety is great in soups and other dishes where a softer texture is desired.
  • Regular or Firm Tofu: Firm tofu has a solid tense texture. It is best used for grilling, frying, baking, and stir-frying. This tofu is an excellent choice for crispy baked tofu.
  • Extra Firm Tofu: The firmest variety of tofu, extra firm tofu, holds its shape the best. This variety is used for kebabs, stir-fries, and other dishes that require it to maintain its shape. This type boasts the lowest water content among the tofu varieties.
  • Bonus – Sprouted Tofu: Sprouted tofu is made with soybeans that have partially germinated prior to processing. The texture is similar to firm and extra firm tofu with a slightly nuttier flavor.

 

Easy-Bake-Tofu-with-cilantro-lime-dressing

Final Thoughts

If you’re looking for an easy, high-protein addition to your meals, baked or air-fried tofu is a fantastic option. It’s a simple yet satisfying way to embrace plant-based eating, whether you’re fully vegetarian, flexitarian, or just looking to incorporate more plant foods into your diet. Enjoy experimenting with different flavors and different recipes to find your favorite way to serve it!

 

Enjoy This Recipe? Try these too!

Greens and Grains Bowl

Glass Noodle Salad

Southwest Quinoa Bowl

Creamy light green cilantro cashew dressing is sitting in a large bowl with crispy tofu.

Easy Oven Baked or Air Fryer Tofu

Sarah Harper MS, RD, LDN
Both Oven Baked and Air Fryer Tofu's create crispy, delicate, and dense tofu. This Easy Oven Baked or Air Fryer Tofu is excellent served tossed in your favorite sauce, served with a dipping sauce, or use in a salad, sandwich, or wrap!
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Appetizer, dinner, lunch, Main Course, Salad
Cuisine human
Servings 2
Calories 233 kcal

Ingredients
  

  • 1 block extra firm tofu (14-16oz)
  • 2 tbsp avocado oil
  • salt to taste

Instructions
 

Preheat

  • Oven: Preheat to 425°F. Place the baking rack in the middle or closer to the top half of the oven.
  • Air Fryer: Preheat your air fryer to 375°F for about 3 to 5 minutes. 

Prepare Tofu

  • You want to remove excess water from the tofu (a very important step!). To do this, drain the tofu using a tofu press or pat the tofu dry(ish) with paper towels or kitchen linens. See recipe notes.
  • Cut the tofu into 1/2-inch to 1-inch slices or cubes. Place the tofu in a single layer on a baking sheet lined with parchment paper.
  • Oven: Place the tofu in a single layer on a baking sheet lined with parchment paper.
  • Air Fryer: Place the tofu in a single layer in air fryer basket (this might take 2-3 rounds of air frying depending on the amount of tofu you are making). 

Bake or Air Fry Tofu

  • Bake: Bake the tofu for 30-60 minutes, flipping halfway through. Remove the tofu from the oven when the edges are golden brown and the tofu is crispy.
  • Air Fry: Cook the tofu in the air fryer for about 12-15 minutes, flipping halfway through cooking, until the tofu is golden brown and crispy on the outside.

Serve

  • Once done, remove from the oven and toss in your favorite sauce, serve it with a dipping sauce, or use it in a salad, sandwich, or wrap!

Notes

Pressing Tofu: Pressing tofu removes moisture, allowing for the tofu to hold its shape for stir-fries, grilling, and baking. Check out this article from The Spruce Eats for more details on Pressing Tofu to Remove Moisture

Nutrition

Calories: 233kcalCarbohydrates: 4gProtein: 15gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 11gSodium: 125mgPotassium: 305mgFiber: 0.2gSugar: 2gCalcium: 61mgIron: 2mg
Keyword easy, healthy, vegan, vegetarian
Tried this recipe?Let us know how it was!
How To Make Dehydrated Watermelon For Watermelon Jerky

How To Make Dehydrated Watermelon For Watermelon Jerky

How To Make Dehydrated Watermelon For Watermelon Jerky

Dehydrated watermelon is one of my favorite homemade snacks. It is naturally sweet, chewy, and tastes just like a watermelon Jolly Ranchers. I love making a batch before a camping or backpacking trip because it is lightweight, easy to pack, and holds up well on the trail. It is also a great snack to have on hand for long hikes or just to keep in the pantry for a quick treat.

With just a few minutes of prep, you can set the slices in the dehydrator and let time do the work. The result is a simple, whole-food snack that feels like a treat but is made with just one ingredient.

 

Top down view of dehydrated watermelon on a pink plate over a larger blue plate.

 

Why You’ll Love This Recipe

Naturally Sweet: No added sugar. The natural sugars concentrate as the watermelon dries, creating an intense, candy-like flavor.

Lightweight & Portable: Perfect for camping, hiking, or road trips.

Simple & Whole-Food Based: Just fresh watermelon, with an optional sprinkle of flaky sea salt.

Dietitian-Approved: Watermelon is hydrating and full of antioxidants like lycopene and vitamin C.

Peak Summer Flavor: Watermelon is at its best in the summer months when it is ripe, sweet, and refreshing. Drying it captures that peak-season flavor so I can enjoy it long after watermelon season ends.

Easy Snack: This its a healthy treat and a healthy alternative to many processed food snacks.

 

Top down view of dehydrated watermelon on a pink plate over top a larger blue plate. A dehydrator tray with dehydrated watermelon is above the plate to the left.

 

What You’ll Need

Equipment

Sharp Knife & Cutting Board: For slicing the watermelon.

Food Dehydrator: I use the NESCO Garden Master Pro, but any dehydrator will work.

Parchment Paper: Helps prevent sticking.

Airtight Storage: Use a resealable bag or airtight container.

Oxygen Absorbers: To help keep this healthy snack fresh.

 

three trays of fresh watermelon prepped to be dehydrated.

 

Ingredients

Watermelon: Seedless watermelon works best. Choose a ripe, sweet, juice watermelon for the best flavor. I like to purchase mine when the farmers markets are bursting with fresh melon but you can also use watermelon from your local grocery store!
Optional: Flaky Sea Salt: A sprinkle enhances the natural sweetness and brings out the flavor of this “watermelon candy”.

 

Top down view of fresh watermelon over a off white background and a blue plastic cutting board.

 

How to Dehydrate Watermelon

1. Prep the Watermelon

Cut the watermelon in half, then slice it into long strips that are ¼-inch thick. Remove the rind from your thin strips.

Strips work well, but you can also cut thicker slices like triangles or cubes.

Tip: To reduce food waste, save the watermelon rind for pickled watermelon rinds or add them to your compost.

2. Load the Dehydrator

Pat the watermelon slices dry with a paper towel to remove excess moisture.

Arrange them on the dehydrator trays in a single layer, without overlapping.

One tray of fresh watermelon about to be dehydrated

Set the dehydrator to 125-135°F and let it run for 12-24 hours until the watermelon is pliable but not sticky.

NOTE: Dehydrating time for dehydrated foods depends on several factors, including the water content of the food, the humidity in your environment, and the efficiency of your dehydrator.

For watermelon, thicker slices or especially juicy watermelon may take longer to dry, while drier climates can speed up the process. For best results, after 12hours check for doneness by looking for a chewy, fruit-leather-like texture that is pliable but not sticky. If the pieces feel too soft, continue dehydrating in 1- to 3-hour increments until they reach doneness.

3. Cool & Store

Let the dried watermelon sit in the dehydrator for 2-3 hours to cool completely.

Place the slices on parchment paper, not overlapping then roll them up, and store them in a zip-top bag or airtight container. The watermelon may stick together if it is overlapping.

Keep in a cool, dry place away from direct sunlight.

Long Term Storage Tip: Properly dried watermelon and other homemade dried fruit can last for several months when stored in an airtight container with one oxygen absorber.

 

Close up of bright redish-pink dehydrated watermelon

 

Dietitian Q&A

Is dehydrated watermelon a healthy snack?


Yes, like other dehydrated fruit, it is naturally sweet and free from added sugars. It provides electrolytes, antioxidants, and fiber, making it a great alternative to processed snacks. This dehydrated sweet watermelon is like a healthy candy!

What can you use dehydrated watermelon for?

A trail-friendly snack for hiking, camping, and backpacking
A candy alternative for kids and adults
A mix-in for granola, oatmeal, or homemade trail mix
A topping for yogurt bowls or smoothie bowls

Is dehydrated watermelon chewy?


Yes. It has a fruit-leather-like texture that is flexible but not sticky.

Final Thoughts

Dehydrated watermelon is one of the easiest homemade snacks. It has no added sugar, no preservatives, and just one ingredient. Whether you are packing for a trip or looking for a naturally sweet snack to keep at home, this watermelon jerky is a great option.

Have you tried dehydrating fruit before? What is your favorite dehydrated snack?

 

Top down view of dehydrated watermelon on a pink plate over a larger blue plate.

 

Enjoy This Recipe?

If you enjoyed this article and recipe, you may also enjoy these!

Dehydrated Cucumbers – Because now that you have your dehydrator out, make more dehydrated foods!

Panera Mexican Street Corn Chowder: An Easy Copycat Recipe – Another Summer Fave!

Oreo Milkshake without Ice Cream – If you love jolly ranchers and Oreos, you will love this recipe.

Strawberry Smoothie Bowl [Vegan and High Protein] – My Most Popular Breakfast Recipe!

Top down view of dehydrated watermelon on a pink plate over top a larger blue plate. A dehydrator tray with dehydrated watermelon is above the plate to the left.

Dehydrated Watermelon

Sarah Harper MS, RD, LDN
Dehydrated Watermelon, also known as watermelon jerky or watermelon candy, tastes like watermelon jolly ranchers!
Prep Time 15 minutes
Cook Time 1 day
cooling time 3 hours
Total Time 1 day 3 hours 15 minutes
Course Dessert, Snack
Cuisine American
Servings 8 serving
Calories 169 kcal

Equipment

  • 1 knife
  • 1 Cutting board
  • 1 dehydrator
  • parchment paper
  • air tight storage containers or bags

Ingredients
  

  • 1 watermelon

Instructions
 

Prepare the watermelon

  • Cut the melon in half, then cut the watermelon into long ¼ inch-thick strips removing the rind. (option to save the rind for pickled watermelon rinds!)
  • I like to cut the watermelon into strips but you can cut triangular slices or even cubes!

Load the dehydrator

  • Pat dry to remove excess moisture. Without overlapping, place the watermelon dehydrator trays. Dehydrate at 125 to 135 degrees F for 12-24 hours or until watermelon resembles thin pieces that are pliable but not sticky. 

Cool and store the dehydrated watermelon

  • Once the watermelon pieces are dried, let it rest at room temperature to cool. No need for a cooling rack, just let the watermelon sit in the dehydrator for 2 to 3 hours. 
  • Then, when the watermelon is ready for storage, lay it on parchment paper sheets so the watermelon slices or strips are not overlapping. Roll up parchment and store in a ziploc bag or airtight container. 
  • Place in a dry place away from direct sunlight. You may set up a parchment paper-dried watermelon station over a baking sheet or wrap things up on a clean countertop. 

Nutrition

Calories: 169kcalCarbohydrates: 42gProtein: 3gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.2gSodium: 6mgPotassium: 630mgFiber: 2gSugar: 35gVitamin A: 3201IUVitamin C: 46mgCalcium: 39mgIron: 1mg
Keyword colorful food, dessert, snack
Tried this recipe?Let us know how it was!
Air Fried Brussels Sprouts with Horseradish Aioli

Air Fried Brussels Sprouts with Horseradish Aioli

Air Fryer Frozen Brussels Sprouts with Horseradish Aioli

Crispy Air Fryer Frozen Brussels Sprouts made with minimal prep. A quick and easy side dish or appetizer, served with a bold horseradish aioli.

These Air Fryer Brussels Sprouts with Horseradish Aioli are a healthy veggie side dish that comes together with easy steps and minimal prep, ready in under 30 minutes. The air fryer creates perfectly crispy sprouts, while the creamy aioli adds a bold, tangy kick that enhances their natural flavor.

This simple side dish is faster and more convenient than traditional oven-roasted Brussels sprouts. It is a great way to add a flavorful, nutrient-packed vegetable to any meal without taking up extra time. Whether you serve them as an appetizer, snack, or side, these crispy Brussels sprouts are an easy and delicious option.

Why I Love This Recipe

  • Saves oven space: Great for holiday meals like Thanksgiving when the oven is packed with turkey, stuffing, and casseroles.
  • Crispy & quick: The air fryer makes Brussels sprouts golden and crispy in minutes with minimal oil.
  • Simple Recipe: I love that this recipe is simple with simple ingredients.
  • Nutritious & satisfying: Packed with fiber, vitamins, and antioxidants, they’re a flavorful way to add more veggies to your plate.
  • Perfect appetizer or side: Serve them as a crispy, fry-like snack with a dip or the perfect side dish for any meal on busy weeknights.

For a bold, tangy dip, try my Creamy Horseradish Aioli! It’s quick, easy, and the perfect match!

A stoneware bowl with a creamy Horseradish Aioli inside a casserole dish with air fried brussel sprouts. A fork is dipping one Brussel Sprout into the dip.

Ingredients for Air Fryer Brussels Sprouts

Brussels Sprouts

  • 12 oz (about 3 cups) frozen Brussels sprouts – A fiber-rich, nutrient-dense veggie packed with vitamin C, vitamin K, and antioxidants. Alternatively, if you have fresh Brussels Sprouts you can always use those! Fresh and Frozen Brussels Spouts are available in most grocery stores.

Seasoning & Oil

  • 2 Tbsp avocado oil – A heart-healthy oil with a high smoke point for crispy, golden sprouts. You can also use extra virgin olive oil or an olive oil spray.
  • ¼ tsp kosher salt – Enhances flavor without overpowering.
  • ¼ tsp freshly cracked black pepper – Adds a subtle kick and depth of flavor.

Dipping Sauce

  • Horseradish Aioli – A creamy, tangy dip that balances the crispy texture with bold flavor.

This quick and easy nutrient-packed recipe makes a fantastic side dish or crispy appetizer that fits a flexitarian lifestyle. It has simple seasonings, while being plant-forward, and delicious!

Golden Brown Air Fryer Brussels Sprouts in a red Air Fryer Basket.

How to Make These Crispy Brussels Sprouts in 3 Simple Steps!

Brussels Sprouts

  1. Preheat the air fryer to 375°F (190°C).
  2. In a large bowl, toss 12 oz (about 3 cups) Brussels sprouts with 2 Tbsp avocado oil, ¼ tsp kosher salt, and ¼ tsp fresh cracked black pepper, no need for extra spray!
  3. Arrange the sprouts in a single layer ion your air fryer basket then air fry for 12-15 minutes, shaking halfway through. Cooking time may vary so check to see the sprouts are tender and crispy before removing from the air fryer. Add another few minutes if you think they need it!

Serving & Garnishes

  • Arrange the cooked Brussels on a platter.
  • Garnish with fresh herbs, red pepper flakes, grated parmesan, a little salt, or a squeeze of lemon juice, if desired.
  • Serve as-is or pair with a flavorful dip.

Horseradish Aioli

For a bold, tangy dip, mix ¼ cup mayonnaise, 1 Tbsp prepared horseradish, 1 small garlic clove (minced), 1 tsp lemon juice, and ½ tsp Dijon mustard in a small bowl. Taste and adjust—add more horseradish for heat, extra lemon juice for brightness, or a pinch of salt and pepper to balance the flavors. Cover and refrigerate for at least 15 minutes before serving.

Flavor Variations

  • Balsamic Glaze: Drizzle with balsamic reduction or balsamic vinegar after air frying for a sweet-savory twist.
  • Parmesan Brussels Sprouts: Toss with grated Parmesan in the last 2 minutes of cooking.
  • Buffalo Brussels Sprouts: Toss in buffalo sauce after air frying for a spicy kick.
  • Maple Dijon: Mix 1 Tbsp maple syrup and 1 tsp Dijon mustard, then drizzle over the Brussels sprouts before serving for a tangy-sweet finish.

garlic powder, onion powder, sea salt, easy recipes, soy sauce,

How to Serve Air Fryer Brussels Sprouts

You can serve these air-fried Brussels sprouts in many ways. My favorite is as a simple appetizer, just like you’d find at a restaurant.

Here are three other delicious ways to enjoy them:

  • As an easy side dish: Pairs well with roasted chicken, grilled tofu, or a hearty grain bowl.
  • In a salad: Toss with quinoa, dried cranberries, parmesan cheese, and toasted pecans for a warm Brussels sprouts salad.
  • With pasta: Mix into pasta with a garlicky olive oil sauce for a quick and easy meal.

Storage & Reheating Tips

  • Storage: Keep leftovers in an airtight container in the refrigerator for up to 3 days.
  • Reheating: Pop them back in the air fryer at 350°F for 3-4 minutes to regain crispiness, or reheat in a skillet over medium heat. Avoid microwaving, as it can make them soggy.

 

Golden Brown Air Fryer Brussels Sprouts in a white baking dish over a cream colored background.

Why I Love to Cook with Frozen Vegetables

I adore this recipe not only for its speedy, straightforward, and delightful preparation of frozen Brussels sprouts but also for its gluten-free, dairy-free, and vegan attributes, making it an excellent choice for gatherings where there are multiple food allergies and intolerances to consider. 

Frozen vegetables are just as nutritious as fresh, and keeping them stocked makes it easier to add more veggies to meals without worrying about spoilage or last-minute grocery trips. A few of my freezer staples include peas, corn, spinach, mixed vegetables (carrots, peas, corn), stir-fry blends (bell peppers, mushrooms, green beans), artichokes, and riced cauliflower.

More Recipes like this Air Fryer Frozen Brussels Sprouts with a Horseradish Aioli

Like these recipes? Check out these other air fryer and brussels sprouts recipes!

Air Fryer Recipes

Air Fryer Baked Apples

Air Fryer Okra

Brussels Sprouts Recipes

Roasted Sweet Potatoes and Brussel Sprouts with a Herbed Chestnut Topping

Warm Brussel Sprouts Salad with Acorn Squash

Air fryer Brussel Sprouts with Horseradish Aioli in a Staub Baking Dish

Air Fryer Frozen Brussel Sprouts

Sarah Harper MS, RD, LDN
These Air Fryer Frozen Brussel Sprouts are simple, easy, and ready in 20 minutes.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Side Dish
Cuisine American
Servings 4 serving
Calories 99 kcal

Equipment

  • 1 Air Fryer

Ingredients
  

  • 12 oz frozen Brussels sprouts 1 bag
  • 2 tbsp avocado oil
  • 1/4 tsp kosher salt
  • 1/4 tsp black pepper

Instructions
 

  • Preheat the air fryer to 375°F (190°C).
  • Toss Brussels sprouts in olive oil, salt, and pepper.
  • Air fry for 12-15 minutes, shaking or tossing halfway through.
  • Check for tenderness and crispiness. Remove from the air fryer.
  • Arrange the Brussels sprouts on a platter. Serve with horseradish aioli for dipping or drizzle aioli on top.

Nutrition

Calories: 99kcalCarbohydrates: 8gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 167mgPotassium: 333mgFiber: 3gSugar: 2gVitamin A: 642IUVitamin C: 72mgCalcium: 36mgIron: 1mg
Keyword 5-ingredient
Tried this recipe?Let us know how it was!
A stoneware bowl with a cream Horseradish Aioli along side some bright herbs and a whisk.

Horseradish Aioli

Sarah Harper MS, RD, LDN
This Horseradish Aioli recipe is creamy with a kick! It goes well with air fried veggies, baked proteins, or on a sandwich!
Prep Time 5 minutes
Total Time 5 minutes
Course Side Dish
Cuisine American
Servings 4 servings
Calories 194 kcal

Ingredients
  

  • 1/2 cup Mayonnaise
  • 1 clove garlic, minced
  • 2 tbsp prepared horseradish, drained
  • 1 tbsp lemon juice
  • 1/2 tbsp Dijon Mustard
  • 1/4 tsp kosher salt
  • 1/8 tsp black pepper

Instructions
 

  • In a bowl, mix mayonnaise, prepared horseradish, garlic, lemon juice, and Dijon mustard.
  • Adjust flavors to your liking (extra horseradish for heat, more lemon juice, salt, or pepper). Cover and refrigerate for at least 15 minutes. This sauce can be made in advance.

Nutrition

Calories: 194kcalCarbohydrates: 1gProtein: 0.4gFat: 21gSaturated Fat: 3gPolyunsaturated Fat: 13gMonounsaturated Fat: 5gTrans Fat: 0.1gCholesterol: 12mgSodium: 344mgPotassium: 16mgFiber: 0.1gSugar: 0.3gVitamin A: 20IUVitamin C: 2mgCalcium: 5mgIron: 0.1mg
Keyword dip
Tried this recipe?Let us know how it was!
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 one of my favorite ways to enjoy a hearty, nourishing meal on chilly days!

This recipe is perfect for busy weeknights and it’s a 100% plant-based soup that 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 Soup: This healthy hearty soup is satisfying and nutrient-dense!
  • Perfect for Busy Weeknights: I love that this recipe is quick and easy to prepare.
  • 100% Plant-Based: As a Flexitarian, I love when a recipe is 100% plant-based. Enjoying more plant-based meals is environmentally friendly, supporting a more sustainable food system.
  • Super Easy To Make: With simple steps and minimal prep, this soup is quick to put together! This recipe is 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. So, 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: Trader Joe’s Harvest grain mix provides that satisfying texture and bulk to the soup. If you don’t have that on hand farro, quinoa, pearl couscous, and even pasta works!
  • Kale: It holds up well in soups, adding color, texture, and nutrition. Plus, it’s a delicious winter veggie!
  • 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, barley. You can even use pasta in this recipe! 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.

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 aromatics.
  • 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. Use vegan parm or a dairy based parm is perfectly fine too (if you are not a strict vegan).
  • Extra Veggies: Add diced green pepper, carrots, green peas, corn, 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 and Kale
Stir in the thyme and smoked paprika. Add the chopped kale and cook for about 5 minutes, stirring occasionally, until softened.

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: Finish with Lemon and Seasoning
Once the grains are cooked, stir in the lemon zest and juice. Let everything simmer for another 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, and an optional  spritz lemon juice 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.

  • Supports Hydration: The broth-based nature of this soup helps with daily fluid intake, aiding digestion and overall well-being. (one of the most underrated 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 any 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

 

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 Kale and Seasonings

  • Stir in the chopped kale, dried thyme and smoked paprika. Cook for another minute.

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 Lemon and Finishing Touches

  • Once the grains are cooked, add the lemon zest and lemon juice. Stir to combine and let the kale wilt for about 2-3 minutes.
  • 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
Tried this recipe?Let us know how it was!