I’ve tested this recipe umpteen times you so don’t have to – follow the simple steps and you’ll get perfect results each time you make it (and I guarantee you’ll be making it again and again!).

This spaghetti arrabiata is a favourite of mine. I first tried it during hard times with little money – it’s really filling and delicious. It’s based around aubergine/eggplant/brinjal which is so filling because of all the fiber.

Simple ingredients

I love my food speedy, so I always try and figure out ways to cut down the cooking time but keep the taste. I use a shop-bought tomato juice/sauce as it saves a lot of time rather than making my own.

This spaghetti arrabbiata is actually vegan, though you could also add cheese (like parmesan or cheddar) if you’re not vegan.

I also added a handful of chopped almonds to the topping for extra flavour and a nice crunch in the consistency.

The yeast flakes give a cheesy taste and add extra protein, but as I mentioned, you could also add cheese instead.

Here are some other great money-saving recipes.

How to make spaghetti arrabiata – my best tips

Preparing this dish is pretty simple, but I have a few tips to ensure that it comes out as delicious as possible.

For example, I can’t stress enough how important it is not to skip the last cooking stage. That last 5 minutes of simmering really releases the flavour!

I also wouldn’t recommend skipping the sugar, unless absolutely necessary – a hint of sweetness lessens the acidity of the tomato and gives a fuller flavour to the dish.

Furthermore, to control the level of spice, you have a couple of options:

Least spicy: throw a chilli pepper in the sauce while cooking and remove at the end.

Middle spicy: deseed the chilli pepper and chop the rest into pieces. Add it to the sauce.

Most spicy: Chop the chilli pepper, seeds and all, and add it to the sauce.

My favourite is the most spicy version, but the kids won’t eat it so I usually go for the first!

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4.78 from 9 votes

Spaghetti with Arrabbiata Sauce

This cheap and easy spaghetti arrabbiata is a game-changer – loads of taste, make it as spicy as you like–and save money at the same time!

Course Dinner, Main Course

Cuisine Italian, Vegan, Vegetarian

Diet Egg Free, Low Fat, Dairy Free, Vegan, Vegetarian

Time Max 30 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, vegan

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 2 servings

Calories 522kcal

Ingredients

• 1 small aubergine
• 5 oz wholegrain pasta
• 2 medium tomato
• Salt to taste
• 1 tsp paprika powder
• 1 medium onion
• 2 clove garlic
• 2 tbsp nutritional yeast
• ¼ tsp sugar
• 1 tbsp olive oil
• 2 tsp tomato paste
• 2 cups tomato juice (the drink)
• 1 red chili pepper
• 1 tbsp almonds (roasted/smoked)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Cook the pasta as per packet instructions.
  5 oz wholegrain pasta
• Wash and cut the aubergine and tomatoes into small pieces.
  1 small aubergine, 2 medium tomato
• Heat up a pan with olive oil on a medium heat. Add the aubergine, and mix in the salt and paprika.
  Salt to taste, 1 tbsp olive oil, 1 tsp paprika powder
• Dice the onion and garlic.
  1 medium onion, 2 clove garlic
• After a couple of minutes, add the onions and fry until soft. When they are, add the garlic and fry for another 30 seconds or so.
  
• Add the tomato paste, tomato juice, the tomato pieces, nutritional yeast and the sugar.
  2 tbsp nutritional yeast, ¼ tsp sugar, 2 cups tomato juice, 2 tsp tomato paste
• Chop the chili pepper and throw that in there too.
  1 red chili pepper
• Let it cook (bubbling) for another five minutes (don't skip this!)
  
• Crush the almonds.
  1 tbsp almonds
• Serve the pasta with the sauce, adding salt and pepper to taste. Garnish with the crushed almonds.

Notes

• Kat’s pro tip: Don’t skip the final cooking stage, it really brings out the flavours. The same goes for the little amount of sugar, unless absolutely necessary to skip.
• Make-ahead? Yes, you can make ahead of time, but I’d reheat and have it warm.
• Freezable? Yes, it’s freezer friendly.

 

Here are some more satisfying recipes that you may enjoy:

Simple and delicious Red Pesto Pasta

The nutritious powerhouse Creamy Broccoli Pasta

Incredibly Quick and Creamy Avocado Pasta

Surprisingly easy The Veggie King Microwave Baked Potato

Best dinner ever Easy Stuffed Bell Peppers in Mediterranean Tomato Sauce

Nutrition

Nutrition Facts

Spaghetti with Arrabbiata Sauce

Amount per Serving

Calories

522

% Daily Value*

Fat

 

13

g

20

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

7

g

Sodium

 

379

mg

16

%

Potassium

 

1808

mg

52

%

Carbohydrates

 

87

g

29

%

Fiber

 

19

g

79

%

Sugar

 

27

g

30

%

Protein

 

20

g

40

%

Vitamin A

 

2970

IU

59

%

Vitamin C

 

105

mg

127

%

Calcium

 

97

mg

10

%

Iron

 

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.

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The post Spaghetti with Arrabbiata Sauce (works every time!) appeared first on Hurry The Food Up.

This is essentially a vegan noodle soup inspired by the Vietnamese dish pho (pronounced fuh like ‘duh’). The word pho technically just means noodles but it is used to refer to a dish usually made of broth, rice noodles and thinly sliced meat.

Obviously, we’ve lost the meat, so this is a tofu pho recipe!

Don’t forget, if you need more homemade recipes that work every time and that ARE NOT AI generated (like so much rubbush coming out these days) then you can get them all in one vegetarian app right here.

How to make vegan pho

This easy pho recipe comes together in just 15 minutes. That is a super-speedy recipe!

All you have to do is:

1. Fry up the onion, garlic and ginger.
2. Add vegetable broth, peppers, soy sauce and noodles and let it all simmer.
3. Fry the tofu separately, until it’s all crispy-crunchy, then add it at the end so it doesn’t get soggy.

One tip for super crispy tofu is to toss it in cornflour before you fry it!

This make a really authentic Vietnamese Pho.

Alternatives

The toppings are what really make an easy vegetarian pho recipe really exciting – try peanuts, spring onions, jalapeño and basil… maybe a dash of lime or sriracha too? Mouthwatering, and you can put your favourite twists on it.

My personal faves are peanuts, spring onion, and cilantro. Give that a try if you’re unsure!

You can also add leftover vegetables – think mushrooms, bok choy, carrot – they all work really well!

The final result is a hot steaming bowl of broth, brimming with bright flavours. Dinner of kings!

Making it right PHO you!

Given that this is a vegan rice noodle soup, it’s almost gluten-free. The reason we say almost, is because soy sauce is a sneaky one and often has wheat in it!

However the rice noodles are gluten free and you can find soy sauce made with rice instead of wheat, or you can use tamari as a substitute.

Vegan and Vegetarian Pho variations

If you aren’t vegan, you can add a boiled egg to your pho for extra protein (and taste, it’s delicious!). That can also replace the tofu If you don’t like it, and most vegan meat substitutes also work.

If you’re looking for a vegan Asian noodle soup that you can bring to work with you, or meal prep and eat later, try our noodle soup in a jar. It’s similar to this authentic vegan pho recipe but just… in a jar!

And that’s a vegan pho recipe pho you (for more recipes like this check out our vegan low fat recipes)! (Pardon the pun)

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5 from 4 votes

Easy Vegan Pho (Authentic Vietnamese Noodle Soup)

After a delicious and filling dinner? Try our vegan pho recipe – a healthy Vietnamese noodle soup with crispy tofu topping!

Course Dinner, Lunch, Soups

Cuisine Vegan

Diet Gluten Free, Egg Free, Dairy Free, Low Salt, Vegan, Vegetarian

Time Max 20 min

Calories 450 – 650 kcal

Type abril, meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 2

Calories 520kcal

Author Hurry The Food Up

Ingredients

For the soup

• 1 tsp olive oil
• 1 medium onion
• 1 tbsp ginger, fresh
• 1 clove garlic
• 5 cups vegetable broth
• 1.5 tbsp soy sauce
• Black pepper to taste
• ½ bell pepper, red
• 4.5 oz rice noodles
• 1 lemon

For the tofu

• 1 tsp olive oil
• 8 oz firm tofu

Toppings

• 1 cup bean sprouts
• 3 spring onions
• 1 handful cilantro/coriander, fresh
• 1 handful basil, fresh
• 2 tbsp peanuts
• 1 jalapeño

US CustomaryMetric

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Instructions 

For the tofu

• Heat up the olive oil in a pan to medium heat. Dice the tofu and add to the pan with a pinch of salt. Fry for about 15 minutes until crispy.
  1 tsp olive oil, 8 oz firm tofu

For the soup

• Heat up the olive oil in a pot to low heat.
  1 tsp olive oil
• Dice the onion. Finely dice ginger and garlic. Then add into the pot and let it simmer for a couple of minutes.
  1 medium onion, 1 tbsp ginger, fresh, 1 clove garlic
• Add the vegetable broth and bring to a boil.
  5 cups vegetable broth
• Add soy sauce and pepper. Dice the bell pepper and off it goes into the soup.
  1.5 tbsp soy sauce, Black pepper to taste, ½ bell pepper, red
• Add the rice noodles.
  4.5 oz rice noodles
  
• Let the soup cook for another 5 minutes.
• That’s it! The cooking’s done!

Toppings

• Chop cilantro, basil, peanuts, jalapeño and spring onions.

  Pour the soup into a big serving bowl. Serve with cilantro, basil, peanuts, lemon juice, bean sprouts, spring onions and tofu bits.
  1 lemon, 1 cup bean sprouts, 3 spring onions, 1 handful cilantro/coriander, fresh, 1 handful basil, fresh, 2 tbsp peanuts, 1 jalapeño
  

Notes

Pro tip: you’re going to need a fork for this one eat the noodles like you would pasta and slurp the soup. If you find fresh bean sprouts, please store them in a container with water in the fridge. That way they last more than 7 days.

Some final ideas! Pho is so versatile – you can really personalise it.

You can add, for example:

• mushrooms (cook them together with the onion)
• red or yellow bell pepper, sliced in tiny bits (cook together with the onion)
• shallots instead of onions (if you’re feeling fancy)
• a bit of cinnamon, smoky paprika powder, and/or anis (add together with the garlic)
• a carrot (sliced julienne, cook together with the broth)
• peanuts (as a topping)
• fried onions (as a topping)
• turmeric (extra flavour)
• lemongrass (extra flavour)
• fried tofu crumbles (extra consistency and protein)

 

Have fun experimenting and finding your favourites! 🙂

Looking for more tasty noodle dishes?

• Hot & Healthy Dragon Noodles
• Protein Packed Noodle Salad in a Jar
• Easy Peasy Vegan Lo Mein
• Creamy Dreamy Peanut Stir Fry

Nutrition

Nutrition Facts

Easy Vegan Pho (Authentic Vietnamese Noodle Soup)

Amount per Serving

Calories

520

% Daily Value*

Fat

 

15

g

23

%

Saturated Fat

 

2

g

13

%

Polyunsaturated Fat

 

5

g

Monounsaturated Fat

 

7

g

Sodium

 

3239

mg

141

%

Potassium

 

462

mg

13

%

Carbohydrates

 

80

g

27

%

Fiber

 

7

g

29

%

Sugar

 

12

g

13

%

Protein

 

20

g

40

%

Vitamin A

 

2645

IU

53

%

Vitamin C

 

66

mg

80

%

Calcium

 

217

mg

22

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

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The post Easy Vegan Pho (Vietnamese noodle soup, 15 mins) appeared first on Hurry The Food Up.

Since we started making salads in jars all those years ago, we’ve learned a thing or two.

How to pack them so they don’t leak, the best flavor combos, and of course the best and healthiest mix of ingredients. We’ll even show you how to make them high-protein.

How to make the very best salad in a mason jar

In this guide, I’ll show you exactly how to make salads in a jar, the right way to layer the ingredients, and provide a list of the best dressings (which absolutely make or break a recipe!).

Of course, bringing your own lunch to work is not the newest idea in the world, but this way of doing it is healthy, time saving, money saving and really tasty.

In theory you could prepare lunch for the whole work week in about 45 minutes on a Sunday. The only thing you need are 5 mason jars (or lunchboxes) and enough space in the refrigerator.

The idea is pretty simple: start with filling a dressing into a jar and then layer various ingredients like greens, veggies, rice and cheese on top.

The Upside Down

Keep those jars in the fridge until you need them. Grab a bowl and empty the jar into it. The dressing will then come out last and cover the whole salad. Done.

Sounds easy? Well, it is! To get you a little inspired I’ve put together a step-by-step tutorial plus 21 awesome recipes to try out! Alright then, let’s start!

What is a mason jar?

A mason jar is a glass jar with a screw-on metal lid. They were historically used for canning / preserving food such as jams and pickled vegetables.

However, they have recently been given a new lease of life as a lunch box / drinking vessel. You can also get more ‘stylish’ ones with a clip down lid and rubber seal 🦭.

They are often proposed as an eco-friendly alternative to tupperware. Another, even thriftier and eco friendly option would be to reuse old jam jars like I do for Kat’s overnight oats!

By the way, if Vegetarian Health and Longevity is a goal of yours, make sure you check out our new veggie podcast about it!

How to layer mason jar salads

There is absolutely a great trick to this. You need to make sure the sensitive items don’t get soggy and droopy, whereas the more resilient items can be marinaded. Read on below!

Salad in a jar: the ultimate guide!

Total Time: 30 minutes

Layer 1:

Important! First add the dressing into the jar. You can take any type of dressing. If you add the dressing later, ingredients that you’d much rather stay dry might get soggy.

We don’t want that. This is particularly important when you prepare glasses for several days.
Alternatively you can keep the ingredients for a quick dressing at work and just prepare right before you eat.

Here are my favourite three dressings to get you started:

Refreshing sweet and sour dressing (enough for 2 jars):

½ lemon
1 tbsp honey
5 tbsps olive oil
Pinch of cumin
Pinch of salt
Couple of chili flakes (or dried cayenne pepper will do the trick nicely)

Honey Mustard Dressing (enough for 2 jars):

4 tbsp olive oil
3 tbsp vinegar
2 tbsp mustard
2 tsp maple syrup (or honey for non-vegans)
Salt and pepper to taste

Asian Style Peanut Butter Dressing (enough for 2 jars):

1 tbsp peanut butter
1 tbsp soy sauce
1 tbsp honey or maple syrup to make it vegan
1 tbsp vinegar or lemon
2-3 tbsp water
A pinch or two of chopped or grated ginger (dried is fine)

Layer 2:

Now enter crisp ingredients such as tomatoes, cucumbers, red onion, asparagus, celery, peppers, carrots into the jar.

This level is important to “protect” the other ingredients from getting soggy. Best are vegetables that you can imagine pickled in vinegar.

Layer 3:

This level is for ingredients that should not necessarily swim in dressing, but it’s also not a drama if they do get wet.

Some ideas would be mushrooms, zucchini, beans, lentils, peas, corn, broccoli and so on.

Layer 4:

More delicate ingredients such as hard boiled eggs and cheese (feta, gouda, cheddar etc.) can be added now.

Layer 5:

Now it’s time to add something more substantial! From rice over pasta to more exotic ingredients like quinoa or couscous, use anything you like to “seal” the jar.

Layer 6:

Finally we’ve arrived at the last level with ingredients that are less palatable when wet (cool word, eh?). These include nuts and greens such as lettuce, spinach or arugula.

Store:

Now just close the jar or the lunch box and place it in the refrigerator. Each morning, pick one and off you go to work.

The variations for salads in a jar are as endless as the universe. Also, heretics are welcome: no need to follow these 6 levels religiously! Think of it rather as an entry-level guide.

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4.80 from 35 votes

How to Pack a Salad in a Jar

This is the Definitive Guide to Salads in a Jar! Awesome dressings, info on shelf life of produce and everything else you need to know to get it just right.

Course Main Course, Salads

Cuisine Anything you like

Diet Low Calorie, Vegetarian

Time Max 30 min

Type meal plan recipes, round-up

Prep Time 30 minutes minutes

Total Time 30 minutes minutes

Servings 4 jars

Calories 450kcal

Author HurryTheFoodUp

Equipment

• Jar
• Knife
• Cutting board

Ingredients

• Clean jars with lid (around 24oz/ 700ml)
• Layer 1: your favourite dressing
• Layer 2: tomatoes, cucumbers, red onion, asparagus, celery, peppers, carrots
• Layer 3: mushrooms, zucchini, beans, lentils, peas, corn, broccoli
• Layer 4: boiled eggs and cheese (feta, gouda, cheddar etc.)
• Layer 5: rice, pasta, quinoa or couscous
• Layer 6: nuts and greens as lettuce, spinach or arugula.

Get Recipe Ingredients

Instructions 

• Get all the ingredients ready, meaning cut, peel, wash the veggies/fruits. Boil the pasta, quinoa or rice.
• Prepare the dressing(s).
  
• Once everything is laid out chuck all the ingredients according to the layers into the jars. Then lid on top and off they go into the fridge. As easy as that.
  
• You’ll be a meal prepping master in no time! 🙂
  

Notes

If you liked this ‘how to’ guide and love oats, then you’ve got check out our ‘how to make overnight oats in jar guide’. Some of the flavour combos are just incredible!

Nutrition

Nutrition Facts

How to Pack a Salad in a Jar

Serving Size

 

350 g

Amount per Serving

Calories

450

% Daily Value*

Fat

 

17

g

26

%

Carbohydrates

 

55

g

18

%

Protein

 

17

g

34

%

* Percent Daily Values are based on a 2000 calorie diet.

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Quick diversion:

Are you a vegetarian who struggles to lose weight? Not anymore! Find out why The Vegetarian Protein Fix is the best way to lose weight safely, consistently, and more importantly – you’ll even enjoy it!

Salad in a Jar FAQs

Got any questions about salads in a jar that I haven’t covered yet? Just let me know in the comments and I’ll try to answer them.

Alright, now you know pretty much everything about salads in a jar. It’s time for some recipe inspiration, isn’t it? Here are 21 awesome salads in a jar for you to try out!

1. Vegetarian Ramen Noodle Salad (healthy, high-protein, delicious!)
2. Rainbow Mason Jar Salad (includes chickpeas, feta & quinoa)
3. Cruciferous Salad with Asian Sesame Dressing (common ingredients, different taste!)
4. Mexican Salad in a Jar (includes tacos for an extra crunch!)
5. Peach Tomato Basil Salad (light and refreshing)
6. Deconstructed Sushi Jar (quick, easy, delicious!)
7. Layered 7-Bean Salad in a Jar (for those with an extra need of protein)
8. Rainbow Salad in a Jar with Hummus (the dressing is a pretty cool avocado hummus mixture!)
9. Italian Orzo Salad (this recipe doesn’t follow the “classic” instructions, but we’re not set in just one way, are we?)
10. Rainbow Fruit Salad in a Jar (lots of fruits and a cool yogurt dressing!)
11. Paradise in a Jar Salad (another one with fruits, nuts and a lemon yogurt dressing)
12. Mason Jar Zucchini Pasta Salad (if you’re into zoodles!)
13. Wheat Berry and Blistered Tomato Mason Jar Salad (deffo a fancy pants version)
14. Pesto Pasta Salad (a classic)
15. Chopped Black Bean and Corn Salad (the ingredients fill exactly 5 jars)
16. Asian Noodle Salad Jar (the dressing looks awesome!)
17. Guacamole Mason Jar Recipe (very light as is. You’ll need some bread with it I think)
18. Quinoa Pear Spinach Salad in a Jar (definitely a refreshing combo of ingredients!)
19. High Protein Salad in a Jar (lentils do the trick here)
20. Sprouted Spring Salad in a Jar (easy, filling and quickly put together)
21. Wheat Berry Apple Salad in a Jar (with body, sweet, tangy and sour. Cool combo!)

Enjoy! 🙂

The post How to Make a Salad in a Jar + 21 Stunning Recipes appeared first on Hurry The Food Up.

When most people think pilaf they think loads of grains, some kind of broth, and a medley of veggies in a skillet.

I love making the dish because of how much freedom it gives me to get creative in the kitchen and that’s exactly what I’ve done this time. For me, a pilaf is always a hit no matter what ingredients you decide to use and this one is no different.

I decided to take the pilaf concept up a notch by trying the dish out with a more unconventional grain, millet.

Loads of folks like to keep millet in the back seat, not really looking at it twice when it comes to a choice of grain for meals which is totally unfair.

Trust me when I say it makes an amazing base for just about any dish that requires grains.

Hearty but still somewhat light, it’s a gluten-free grain with a unique taste and texture that pairs well with the conventional ingredients used to make a pilaf.

Test this recipe out with condiments of your choice but first, have a look at the ones I used below!

Ingredients

Feta bake

A proper cheesy bake can elevate right about any meal, even the humble pilaf. For this recipe, I decided to go for a large tomato, red bell peppers, a dash of olive oil and last but not least, some low fat feta cheese to make the bake.

Halloumi is a great option if you can’t find feta, or you can also opt for cottage cheese to cut back on the fat and sodium content.

Test it out with some tofu if you want this vegan and fancy that subtle nutty flavor. You can also use any color of bell pepper you please and other flavourful oils like sesame or avocado oil would also do.

I used a heirloom tomato for this recipe but you can toss in any you think would do. Turn things up a notch by using some sundried tomatoes if you please!

Millet mix

The recipe comes in two parts and so do the ingredients. The ones above make up the feta bake while the grain, a Moroccan spice blend, veggies, spices, broth, and leafy green make up the millet mix.

Some finely chopped shallots and carrots were the two veggies used for this one but feel free to get creative by adding more. I’d recommend some sweet corn, zuchinni and even mushrooms.

Yellow onions are also a great alternative for those shallots.

Arugula is my favourite substitute for baby spinach so if you can’t find some, you can use that or either of these other substitutes for spinach instead. You could also try out a mushroom broth in place of the vegetable broth here.

How many calories are in this millet pilaf?

You won’t just be getting a scrumptious meal out of this millet pilaf, you’ll also be getting loads of nutrients as well. Two servings of this dish has got right about 424 calories.
Here’s the full rundown of all the macronutrients this meal contains:

Health benefits of millet

It’s not enough that a meal has got to be tasty to be considered great, I believe it also needs to be healthy too. That’s why it’s important to always make sure whatever you’re eating is good for you!

And, trust me guys, when it comes to this millet pilaf, you won’t have any worries in that department.

egardless of the variety, there are loads of health benefits that come with consuming millet just like how it helps improve digestive health and promotes anti-aging.

You can never go wrong with veggies in your diet and with those tomatoes, carrots and shallot, be rest assured you’ll be fortifying yourself with some of the good health benefits eating fruits and veggies provides.

With a mouthwatering taste and great nutritional value, it’s safe to say this millet pilaf really is the full package.

If you’re looking for recipes alike, take a peak at all these meal plans to find all the greatest vegetarian meals that’ll fit right into any diet you’ve got going on.

How to make the best millet pilaf

A simple, tantilising and nourishing meal in no time!

Easy High-Protein Millet Pilaf with Baked Feta

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5 from 1 vote

Super easy millet pilaf that’s protein-boosted and mega tasty. Hit those macronutrient goals today!

Cook ModePrevent your screen from going dark

Diet: egg-free, gluten-free

Prep Time:10 minutes minutes

Cook Time:35 minutes minutes

Total Time:45 minutes minutes

Servings:2 servings

Calories:424kcal

Author: Abril Macías

Equipment

• Baking sheet
• Pot
• Knife
• Cutting board

Ingredients

Feta Bake

• 1 red bell pepper
• 1 large tomato (heirloom is nice)
• 4 oz low fat feta cheese
• ½ tbsp olive oil

Millet Mix

• ½ cup millet
• 1 shallot (finely diced)
• 1 carrot (finely diced)
• ½ tbsp olive oil
• Salt to taste
• 1 tsp ras el hanout spice mix
• 1 ¼ cup vegetable broth
• 1 cup baby spinach (lightly packed)

US CustomaryMetric

Get Recipe Ingredients

Instructions

Optional

• Soak millet overnight completely covered by water.
  ½ cup millet
  
• Rinse and drain millet with a strainer and reserve until needed.

Feta Bake

• In a small baking pan, add the bell pepper and tomato cut into medium chunks and the low fat feta in big pieces. Drizzle olive oil and a generous pinch of salt.
  
• Cook in the oven at 250 C / 480 F with the grill on, until the veggies are roasted, around 15-20 minutes.
  1 red bell pepper, 1 large tomato, 4 oz low fat feta cheese, ½ tbsp olive oil, Salt to taste
  

Millet Mix

• Meanwhile, in a medium sized pot, saute over medium heat the diced shallot and carrot with the olive oil.
  1 shallot, 1 carrot, ½ tbsp olive oil
  
• Once the shallot is translucent, add the drained millet, a dash of salt, ras el hanout spice, and continue to mix and cook for one more minute.
  1 tsp ras el hanout spice mix
  
• Add vegetable broth. If you didn’t soak your millet the night before then you’ll have to add an extra ¼ cup of water. Mix to dissolve the stock cube.
  1 ¼ cup vegetable broth
• Once the vegetable broth boils, turn the heat to low and cook with a lid on for 25 minutes or until all the water is absorbed. This could take as little as 15 mins, and stir occasionally.
  
• Remove the lid and add spinach. Mix gently until incorporated.
  1 cup baby spinach
  
• Serve millet pilaf topped with roasted bell pepper, tomato and feta.
  

NOTES

Let’s explore the culinary world of high-protein food together. We have more for you:

• Hearty and healthy High-Protein Burrito Bowl
• So tastyyyy Easy and Delish High-Protein Red Kidney Bean Salad
• Yummy desert High-Protein Lentil Pancakes 
• Perfect for lunch box The Best High-protein Tangy Tempeh Salad
• Delectable dish Lentil Patties

Nutrition

Nutrition Facts

Easy High-Protein Millet Pilaf with Baked Feta

Amount per Serving

Calories

424

% Daily Value*

Fat

 

17

g

26

%

Saturated Fat

 

5

g

31

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

6

g

Cholesterol

 

30

mg

10

%

Sodium

 

1136

mg

49

%

Potassium

 

550

mg

16

%

Carbohydrates

 

52

g

17

%

Fiber

 

7

g

29

%

Sugar

 

8

g

9

%

Protein

 

20

g

40

%

Vitamin A

 

7606

IU

152

%

Vitamin C

 

20

mg

24

%

Calcium

 

59

mg

6

%

Iron

 

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.

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FAQs

I like to let it soak overnight so I can prepare whatever meal I have in mind the next day with ease, try it out for this recipe!

The post Easy High-Protein Millet Pilaf with Baked Feta appeared first on Hurry The Food Up.

Let me introduce you to the best smashed potatoes out there, complete with a feta and dill sauce that will make your mouth water! Inspired by the viral tiktok recipe! But with our healthier, high-protein twist, of course.

How do I make smashed potatoes in the oven? The idea is simple: you roast some small potatoes whole until they are about half cooked.

Then, you take them out of the oven, smash them with a potato masher or a fork, so that they are flattened but still more or less whole.

Pop them back in the oven and finish off roasting them until they are golden brown. The result is a dish of crumbly, fluffy potatoes, halfway between mash and roasties!

Perfect for dipping and a healthier alternative to fries!

Ingredients

Let’s look at the ingredients in my easy smashed potatoes recipe. I’ve tried to make it a healthy smashed potatoes recipe.

Smashed potatoes

Potatoes

Small to medium sized potatoes are best for this recipe. If they are slightly bigger, chop them in half before roasting. Smaller potatoes are better for dipping!

My favorite types of potato to use are russet potatoes or red potatoes.

Olive oil

I like to use olive oil because it is a healthy unsaturated fat. Extra virgin is best, but whatever you can get your hands on works.

Sweet paprika

This adds a little smokiness to your potatoes which complements the sharp dipping sauce. You could also add a dash of cumin. Or go for a different flavor palette and use oregano!

Green beans

Green beans

Fresh green beans are a delightful accompaniment to these smashed potatoes. If you don’t have green beans, asparagus would also work!

Lemon

The sharp citrus flavor of lemon is a classic flavor combination for mild green beans. A dash of lime also works.

Dill & feta dipping sauce for potatoes

Dill

The fresh, citrussy taste of dill is the perfect complement to sharp feta cheese. Another classic flavor combo! If you don’t have dill, you could try parsley or thyme instead.

Low fat feta

I like to use low fat feta to keep fat levels under control, but you are free to make the call on that one! I would be hesitant to swap out feta for anything else, as it is a crucial element of this recipe.

However, if you really need to, goat cheese is a good alternative.

Garlic

A kick of garlic adds some more flavor to this dip. For the garlic lovers out there – feel free to amp it up!

Honey & chili flakes

I like to serve this dip with a drizzle of honey and a sprinkling of chili flakes. The honey cuts through the sharp feta with an irresistible sweetness and the chili adds a bit of spice to the whole dish.

How many calories are in crispy smashed potatoes?

These crispy smashed potatoes contain 502 calories per serving, and it contains 23g protein per serving.

This dish is also completely gluten free! It is a high protein smashed potatoes in oven recipe too – 23g per serving.

Health benefits of smashed potatoes

As I mentioned before, I have tried to make this the healthiest cheesy smashed potatoes recipe out there.

In order to do this I have kept protein levels high and fat levels low, and balanced the carbs and dairy with a portion of fresh veggies.

Feta is one of the main protein sources in this dish, however it is also a source of calcium! Calcium is important for healthy bones and teeth.

Feta also contains plenty of bacteria that are good for your general gut health!

Potatoes are high in fiber, meaning they are great for your digestive system. Did you know potatoes also contain lots of vitamin C and potassium?

Green beans are also a good source of fiber and protein. What’s more, they contain plenty of folate and potassium too.

The potassium from green beans and potatoes really adds up in this recipe: one serving provides 1314 mg potassium. The general recommended daily intake of potassium is 1600 – 2000 mg!

The high fiber, low fat content of these crispy smashed potatoes makes them great for weight loss, because it will keep you full for a long time.

If you want to learn more about healthy weight loss as a vegetarian, check out our FREE 7-day Vegetarian Weight Loss Meal Plan.

How to make smashed potatoes & dipping sauce

FAQs

Variations and alternatives

The smashed baby potatoes part of this recipe is already vegan, but the smashed potatoes dipping sauce is not.

If you want to make a vegan version of the sauce, you could swap out the feta for a vegan greek yogurt or feta cheese alternative. Or you could try them with our delicious vegan red pepper muhammara dip!

If you want to save time and aren’t too fussed about twice baked smashed potatoes, why not try boiling or microwaving them for 5 minutes, instead of baking them, before you smash them.

To get ultra crispy smashed potatoes, grill/broil them for a few minutes at the very end. I would recommend taking the green beans out before you do this.

More vegetarian potato recipes

For more delicious ways to prepare potatoes check out these recipes:

• Easy Irish Bombay Potatoes
• Healthy Sweet Potato Mash
• Proper Roast Potatoes
• Cheesy Microwave Sweet Potato Mash
• Gluten-Free Potato Rosti with Asparagus

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5 from 6 votes

Crispy Smashed Potatoes in Oven with Feta Dipping Sauce

Looking for your new favorite dinner? Try these crispy tiktok smashed potatoes in the oven – even higher in protein!

Course Dinner, Main Course, Oven recipes

Diet Gluten Free, Egg Free, Dairy Free, Vegetarian

Time More than 45 min

Calories 450 – 650 kcal

Type meal plan recipes

Diet egg-free, gluten-free

Prep Time 10 minutes minutes

Cook Time 45 minutes minutes

Total Time 55 minutes minutes

Servings 2

Calories 502kcal

Author Abril Macías

Equipment

• Mixing bowl
• Knife
• Cutting board
• Baking sheet
• Potato masher

Ingredients

• 1 pound potatoes (small to mid-sized)
• 4 sprigs dill, fresh (or 1 tsp dried)
• 5 oz low fat feta cheese
• 1 clove garlic
• 4 tsp olive oil
• 1 tsp sweet paprika
• Salt and pepper to taste
• ½ pound green beans
• 1 lemon
• 1 ½ tbsp honey
• ¼ tsp chili flakes

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Preheat the oven to 400 F/200 C. In a large bowl mix the olive oil, sweet paprika, salt and pepper. If a potato is mid-sized, cut it in half. Leave small potatoes as they are. Then toss them all into the bowl to coat with the mix.
  1 pound potatoes, 4 tsp olive oil, 1 tsp sweet paprika, Salt and pepper to taste
  
• Arrange them on one side of the baking sheet and bake for about 20 minutes.
  
• Chop the dill. Blend the feta cheese, garlic, some salt with 2 tbsp of water, until it has a creamy, while still thick, dip consistency. If necessary add a little more water to blend.
  5 oz low fat feta cheese, 1 clove garlic, 4 sprigs dill, fresh
  
• Fold into the dip most of the chopped dill, leaving some to sprinkle on in the end.
• After 20 minutes, get the baking tray out, turn and smash each potato into ½ inch thickness. You can use a potato masher, a fork or even a plate to do this.
  
• On the other side of the tray, lay the whole green beans and season with lemon juice, salt and black pepper per taste.
  ½ pound green beans, 1 lemon
  
• Bake in the oven for 15-20 minutes or until the top of the potatoes are golden brown.
  
• Serve feta dip topped with honey, chili flakes and chopped dill. Eat with smashed potatoes and green beans.
  1 ½ tbsp honey, ¼ tsp chili flakes
  

Notes

You can skip 20 minutes of baking the potatoes: Instead microwave them for about 5 minutes. Pierce first and leave the skins on, otherwise they won’t go crispy. Then coat them with the paprika oil mix on the baking tray. Bake together with the green beans for 15-20 minutes.

Make them crispier: To make the potatoes even crispier, you can also use the grill/broiler function of your oven for a few minutes at the end. I would take the green beans out first though so they don’t overcook.

Tips: You can add extra spices/herbs to the Smashed Potatoes’ Dip to put your own twist on it. Or simply use it how it is – I love it!

Make-ahead? Yes, the dip!

If you loved this, why not try one of our other potatoes and dip recipes?

• Amazing dips Easy Dip Recipes and Ideas for any Party!
• Big on avocado Avocado Hummus
• Mouthwatering The Europa
• Dinner favourite Irish Bombay Potatoes
• For lentil loving Vegan Lentil and Potato Salad

Nutrition

Nutrition Facts

Crispy Smashed Potatoes in Oven with Feta Dipping Sauce

Amount per Serving

Calories

502

% Daily Value*

Fat

 

18

g

28

%

Saturated Fat

 

6

g

38

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

6

g

Cholesterol

 

38

mg

13

%

Sodium

 

660

mg

29

%

Potassium

 

1314

mg

38

%

Carbohydrates

 

72

g

24

%

Fiber

 

10

g

42

%

Sugar

 

22

g

24

%

Protein

 

23

g

46

%

Vitamin A

 

1397

IU

28

%

Vitamin C

 

88

mg

107

%

Calcium

 

91

mg

9

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

I hope you enjoyed trying these delicious crispy smashed potatoes with cheese dipping sauce! Let us know what you thought of our smashed potatoes in oven recipe in the comments!

The post Crispy Smashed Potatoes in Oven with Feta Dipping Sauce appeared first on Hurry The Food Up.

I know you’re going to love this black bean salad recipe as it’s such an easy salad to make.

It’s full of fresh ingredients (and you could really go to town and make it your own here) and the best thing is that there’s no cooking involved – unless you class boiling a kettle as cooking?

Some of my favorite recipes are ones that you throw together in 10 minutes and can even be meal prepped for an entire week.

If you’re looking for new recipes like this you can find 70 vegetarian recipes here.

Mexican food fans, this one is for you! This simple recipe has definitely got those vibes, making it the perfect lunch or hearty side dish to any summer BBQ!

So, what’s in this black bean salad with corn I hear you cry, well let’s find out!

What makes my black bean corn salad so amazing?

Of course, it all comes down to the fresh foods that make up the salad ingredients. Get ready to tickle your taste buds with this vegan feast.

Ingredients

First of all, let’s start with the main players,

Beans

In this simple salad, I’m adding in black beans, but you could also use red kidney beans if you wanted to, they work just as well!

Veg

It wouldn’t be the best corn salad recipe without corn kernels. Now you could take fresh corn straight off the cob or you could use canned corn there isn’t much in it.

Next are the onions, I went for red onion and spring onion. I think they both add a unique flavor to the dish and a nice bit of crunch.

Garlic is also in there for another flavor hit, although you can leave it out if you’re going to breathe all over your colleagues afterward!

Spices

If you like some heat you’ll appreciate the chili flakes but how much you add is up to you.

There is also cumin and paprika in there so you know this salad is just going to be a flavor sensation!

Grains

Any good hearty salad has a grain to bulk it out. I chose couscous because it has a lovely light and fluffy texture so it isn’t going to be too stodgy on those warm summer days.

But I also think quinoa works just as well.

To finish the recipe off we can’t forget the staple ingredients to a lot of meals, vegetable stock, lemon or lime juice, and olive oil.

How many calories are in this corn salad?

This perfect summer side dish has 495 calories and 21 grams of protein, making it a great lunch option on those workout days.

Overall these are the nutritional facts for my corn salad with black beans:

Health benefits

There has to be only good that can come from eating fresh wholesome ingredients like the ones in this salad.

I love a salad on a warm day, but the key health benefits for me are coming from the beans.

Beans are a great source of fiber and protein for vegetarians and vegans alike, and protein is so important to your diet. It helps keep you feeling full, so you won’t be tempted to snack in between meals.

This can be especially helpful if you’re trying to lose weight or maintain.

​Protein can also help to build muscle so if you have a daily protein goal to hit, adding it to every meal is the way forward.

To help you out with more protein-packed meals I recommend downloading my free 7-day vegetarian high-protein meal plan to get you started.

Then you can move on to the weekly vegetarian high protein plan if you want more regular ideas.

How to make black bean salad?

Black bean corn salad FAQs

No question is too corny for me! (Sorry I couldn’t help it)

Recipe variations

There are lots of ways you could jazz up your bean salad ideas.

• Different veg: ​Why not throw in some red bell peppers, fresh tomatoes, or even some creamy avocado.

• Different toppings: ​Try some fresh cilantro, tortilla chips or why not a few dashes of your favorite hot sauce just to spice things up?

• Different grains: I mentioned quinoa earlier, but you could also try it with rice if you fancy – maybe go with brown rice if you want to keep it extra healthy.

More recipes like this

For more recipes why not try:

• Esquites Corn Salad
• 40 Vegetarian High Protein Salads
• Want to know how to pack a salad into a jar?

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4.80 from 43 votes

Easy Vegan High Protein Black Bean Salad with Corn

Need a quick dish for a summer BBQ or just a quick post-workout lunch? Then try my tasty black bean and corn salad!

Course Dinner, Main Course, Salads

Cuisine Vegan

Diet Egg Free, Low Calorie, Low Fat, Dairy Free, Vegan, Vegetarian

Time Max 10 min

Calories 450 – 650 kcal

Type meal plan recipes

Diet dairy-free, egg-free, vegan

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 2 people

Calories 495kcal

Author HurryTheFoodUp

Equipment

• Cutting board
• Knife
• Mixing bowl

Ingredients

• 1 can black beans (or kidney beans, 1 can = 15.5 oz = 435g, or 250g drained)
• ½ can sweet corn (1 can = 1.75 cups/ 15oz)
• 1 red onion
• 2 spring onions
• ⅓ cup instant couscous (get the ‘just add water’ variety for quickest results. If you have it/like it then quinoa can also be used here)
• ½ cup vegetable broth
• 2 tsp olive oil
• 1 lemon (juiced)
• 2 tsp cumin, ground
• 2 tsp paprika powder
• 2 tsp chili flakes (less can be more, so scale down if you don’t want it with much of a kick)
• 1 clove garlic (chopped; dried is fine too)
• 1 tbsp raisins

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Prepare the vegetable broth with boiling water. Then pour it over the couscous in a large bowl. Don’t put too much water in – the ideal water level should be just enough to cover the couscous. You can always add more as needed – it’s much harder to take away excess water again.
  ½ cup vegetable broth, ⅓ cup instant couscous
• Chop the spring and red onions into thin half slices.
  2 spring onions, 1 red onion
• Chop the garlic (if you’re having it).
  1 clove garlic
• Drain and rinse the beans and corn.
  1 can black beans, ½ can sweet corn
• After 5 about five minutes the couscous should be ready, so throw in the chopped onions, beans and corn.
• Add the olive oil, lemon juice, cumin, paprika powder, chili flakes, optional raisins and give it all good mix.
  2 tsp olive oil, 1 lemon, 2 tsp cumin, ground, 2 tsp paprika powder, 2 tsp chili flakes, 1 tbsp raisins
• Ready!
  

Notes

Make-ahead? Yes, prep the night before!

IF YOU LIKED THIS RECIPE: then you’ve gotta try this Kidney Bean Salad, or for a whole host of inspiration these 18 Veggie Protein Salad Bombs really need to be checked out!

Recipe inspired by ‘Street Food’ from Anne-Katrin Weber.

Nutrition

Nutrition Facts

Easy Vegan High Protein Black Bean Salad with Corn

Serving Size

 

593 g

Amount per Serving

Calories

495

% Daily Value*

Fat

 

8

g

12

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

4

g

Sodium

 

285

mg

12

%

Potassium

 

1091

mg

31

%

Carbohydrates

 

95

g

32

%

Fiber

 

20

g

83

%

Sugar

 

10

g

11

%

Protein

 

21

g

42

%

Vitamin A

 

2138

IU

43

%

Vitamin C

 

42

mg

51

%

Calcium

 

114

mg

11

%

Iron

 

6

mg

33

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

So let’s all wish for warmer weather so we can all enjoy this easy Mediterranean-ish salad at a flippin’ good barbie.

It is definitely on my top salads especially if I’m looking for something filling after a good workout.

Do you prefer to eat it as a meal or a side dish?

The post Easy Vegan High Protein Black Bean Salad with Corn appeared first on Hurry The Food Up.