Healthy Broccoli Potato Soup

close up of bowl of broccoli potato soup

Broccoli potato soup is a little creamy, a little chunky, and a lot of delicious. This tasty soup recipe is warming, nourishing, and 100% wholesome.

Prep Time:25 minutes
Cook Time:15 minutes
Total Time:40 minutes
Course: Main Course, Soup
Cuisine: American, Canadian

 

Servings: 8 Servings

 

Calories: 204kcal

Equipment

  • Immersion Blender

Ingredients

    • 1 large red onion finely chopped
    • 4 large carrots thinly sliced
    • 2 pounds yukon gold potatoes peeled & diced
    • 19 ounce can white kidney beans drained & rinsed
    • 1 large broccoli cut into bite size florets, approx 8 cups of small florets
    • 6 cups low sodium vegetable broth
    • ½ cup nutritional yeast
  • 1 teaspoon garlic powder
  • ½ teaspoon dried thyme
  • sea salt to taste
  • 1 cup unsweetened cashew milk or soy milk, or coconut milk

Instructions

  • Add the onion and carrots to a large pot with a tablespoon or two of water. Sauté until slightly softened, about 2 minutes.
  • Add the potatoes, beans, broth, nutritional yeast, thyme and garlic powder to the pot and bring to a boil over high heat. Reduce heat and simmer until the potatoes are easily pierced with a fork, about 8 minutes. Then add the broccoli and simmer 5 more minutes.
  • Turn off the heat and using a slotted spoon, remove and set aside about 4 cups of the veggies. Then puree the remaining soup in the pot, using an immersion blender. Or you may transfer to a stand blender in batches, using caution when pureeing hot liquids. Return the reserved 4 cups of veggies to the pot, stir in the plant milk and taste for salt. I added ½ a teaspoon at this point, but salt to your taste. Then serve and enjoy.

Instant Pot Directions

  • Set your Instant Pot to the sauté function, then add the onion and carrots with a tablespoon or two of water. Sauté until slightly softened, about 2 minutes.
  • Add all remaining ingredients EXCEPT the milk and close the lid, making sure the valve is in the sealing position. Cook at high pressure for 7 minutes and then quick release the steam valve. Remove the lid once safe to do so.
  • Use a slotted spoon to remove 4 cups of the veggies and set aside. Then puree the remaining soup using an immersion blender. Or you may transfer to a stand blender in batches, using caution when pureeing hot liquids.
  • Return the reserved veggies to the pot, stir in the milk and taste for salt. I added ½ a teaspoon at this point, but salt to your taste. Then serve and enjoy.
  • Notes

    I like this soup fairly chunky, but if you’re serving picky eaters, you may puree the entire soup instead of reserving some chunkier veggies. You may use the reserved veggies to stir back into the pot, or use them to garnish each bowl of soup.

    If you’re avoiding nuts, use soy or coconut milk instead of cashew milk. You may also use the canned coconut milk if you want an even richer and creamier finish, however, this will add more fat.

    I’ve kept the seasoning simple here to please some picky eaters, but if you wish to amp up the flavour, you may add some cumin, paprika, or even some cayenne to add a little heat.

    Nutrition

    Calories: 204kcal | Carbohydrates: 37g | Protein: 11g | Fat: 1g | Sodium: 398mg | Potassium: 1087mg | Fiber: 11g | Sugar: 5g | Vitamin A: 5574IU | Vitamin C: 94mg | Calcium: 94mg | Iron: 8mg

Garlic Butter Roasted Mushrooms

Duration:

  • Prep: 5 mins
  •  Cook: 20 mins
  •  Total: 25 mins

Serves 2 as a main, 4 – 5 as a side.

Ingredients

  • 500g / 1lb mushrooms , button or Swiss brown / cremini OR 8 large (like portabello)
  • 50g / 3 tbsp unsalted butter , melted
  • 1 tbsp olive oil
  • 2 garlic cloves , finely minced
  • 1/2 tsp each salt and pepper

OPTIONAL FINISHING FLAVOUR:

  • 1 1/2 tbsp lemon juice
  • 1 tsp fresh thyme leaves (parsley also good for colour)

Instructions

  • Preheat oven to 220°C/450°F (200°F fan).
  • Toss mushrooms with butter, oil, garlic, salt and pepper in a large bowl using a rubber spatula.
  • Spread on a baking tray and roast for 25 minutes – do not toss or turn.
  • Remove from oven. If using lemon and thyme, push mushrooms together onto one side of the tray, drizzle with lemon, sprinkle with thyme and toss. Serve immediately!

HOW TO ROAST LARGE MUSHROOMS (EG PORTABELLO)

  • (Video here for large mushrooms) Place mushrooms cap side down (ie stems facing up) in a medium baking dish (so they are kind of snug – they shrink).
  • Spoon 1 tsp of butter over each mushroom, then use the rest to brush the edges (or carefully drizzle over edges).
  • Drizzle over olive oil, sprinkle with salt and pepper.
  • Roast for 20 minutes (tender but still a slight firmness) or 25 minutes (tender) – no turning. There will be juices in the pan and plenty pooled in the mushrooms caps.
  • Squeeze over a bit of lemon juice, sprinkle with thyme. Serve mushrooms, drizzled with pan juices (see notes for serving suggestions).

Recipe Notes:

1. Serving suggestions: Pictured in post with polenta (I use quick cook) and Garlic Sautéed Spinach, and on toast spread with ricotta. It’s also lovely with mashed potato or anything else to soak up all those juices (even low carb Creamy Mashed Cauliflower!).

It doesn’t make enough sauce to coat pasta, though you could use a small serving of pasta.

2. Nutrition per serving (4 servings as a side

NUTRITION INFORMATION:

Serving: 143g Calories: 152cal Carbohydrates: 5g  Protein: 4g Fat: 14g Saturated Fat: 7g  Cholesterol: 27mg Sodium: 299mg  Potassium: 398mg Fiber: 1g  Sugar: 3g Vitamin A: 336IU Vitamin C: 6mg  Calcium: 9mg  Iron: 1mg

Garlic Butter Roasted Mushrooms

Duration:

  • Prep: 5 mins
  •  Cook: 20 mins
  •  Total: 25 mins

Serves 2 as a main, 4 – 5 as a side.

Ingredients

  • 500g / 1lb mushrooms , button or Swiss brown / cremini OR 8 large (like portabello)
  • 50g / 3 tbsp unsalted butter , melted
  • 1 tbsp olive oil
  • 2 garlic cloves , finely minced
  • 1/2 tsp each salt and pepper

OPTIONAL FINISHING FLAVOUR:

  • 1 1/2 tbsp lemon juice
  • 1 tsp fresh thyme leaves (parsley also good for colour)

Instructions

  • Preheat oven to 220°C/450°F (200°F fan).
  • Toss mushrooms with butter, oil, garlic, salt and pepper in a large bowl using a rubber spatula.
  • Spread on a baking tray and roast for 25 minutes – do not toss or turn.
  • Remove from oven. If using lemon and thyme, push mushrooms together onto one side of the tray, drizzle with lemon, sprinkle with thyme and toss. Serve immediately!

HOW TO ROAST LARGE MUSHROOMS (EG PORTABELLO)

  • (Video here for large mushrooms) Place mushrooms cap side down (ie stems facing up) in a medium baking dish (so they are kind of snug – they shrink).
  • Spoon 1 tsp of butter over each mushroom, then use the rest to brush the edges (or carefully drizzle over edges).
  • Drizzle over olive oil, sprinkle with salt and pepper.
  • Roast for 20 minutes (tender but still a slight firmness) or 25 minutes (tender) – no turning. There will be juices in the pan and plenty pooled in the mushrooms caps.
  • Squeeze over a bit of lemon juice, sprinkle with thyme. Serve mushrooms, drizzled with pan juices (see notes for serving suggestions).

Recipe Notes:

1. Serving suggestions: Pictured in post with polenta (I use quick cook) and Garlic Sautéed Spinach, and on toast spread with ricotta. It’s also lovely with mashed potato or anything else to soak up all those juices (even low carb Creamy Mashed Cauliflower!).

It doesn’t make enough sauce to coat pasta, though you could use a small serving of pasta.

2. Nutrition per serving (4 servings as a side

NUTRITION INFORMATION:

Serving: 143g Calories: 152cal Carbohydrates: 5g  Protein: 4g Fat: 14g Saturated Fat: 7g  Cholesterol: 27mg Sodium: 299mg  Potassium: 398mg Fiber: 1g  Sugar: 3g Vitamin A: 336IU Vitamin C: 6mg  Calcium: 9mg  Iron: 1mg

Easy Spaghetti Aglio E Olio

CourseMain / Dinner
 CuisineAmerican / Italian
 KeywordSpaghetti Aglio e Olio, Vegetarian Pasta Recipe
 Prep Time5 minutes
 Cook Time5 minutes
 Resting Time5 minutes
 Servings2 people
 Calories610kcal

Ingredients

  • 8 ounce Spaghetti broken into halves
  • 2 tbsp Olive Oil
  • 6-8 cloves Garlic chopped fine (refer notes for option)
  • 1/2 tsp Red Chili flakes
  • 1 tsp Salt
  • 1/2 tsp Pepper 
  • 2 tbsp Fresh Parsley chopped fine (refer notes for option)
  • 1/4-1/2 cup Parmesan Cheese

Instructions

ALWAYS READ THE COMPLETE RECIPE BEFORE STARTING. GATHER INGREDIENTS. ALSO ALWAYS READ THE NOTES FOR MORE OPTIONS AND TIPS.

Sauteeing Garlic

  • Peel the garlic cloves and chop them up. I like to chop my garlic cloves roughly. You may either mince it or chop them into slices.
    • Place the inner pot inside the instant pot and press SAUTE MODE. Heat Olive Oil in it. Then add chopped garlic to the oil. Saute till garlic is pink. Switch off the saute mode and add red chili flakes. Stir together. Remove it from the inner pot and set aside in a bowl. No need to clean the inner pot for cooking pasta later on. Use as is.
    • NOTE – Many recipes call for cooking pasta along with sauteed garlic. But I differ on it. Somehow I do not like the texture of soft garlic with pasta. I always add the sauteed crisped garlic to cooked pasta for more flavor and texture.

    Prep Parsley

    • Wash, clean and chop the parsley fine. Set aside.

    How to cook Spaghetti in Instant Pot?

    • There are 2 simple rules of cooking any pasta in Instant Pot.

      1. Use only the amount of water that is needed to cover the pasta till its level.

      2. Cook Pasta for 1/2 the amount of time in IP from  mentioned in the cooking directions on the packet. And then follow QPR (quick pressure release)

      • So when we are cooking spaghetti in IP, first of all break the spaghetti into halves. Then spread it inside the instant pot in all the directions to avoid sticking. Check this you-tube from my channel to watch how I place my noodles in the IP.
      • Pour about 3 cups of water and  salt to submerge the pasta just enough at the level.
      • Place the lid and lock it. Push the  valve back to Close. Pressure cook on high for 3 minutes. Then follow QPR (Quick Pressure Release).
      • Once safety valve drops down, open the lid. Take a kitchen tong or fork and separate the pasta in case its stuck. This is important step. Spaghetti is ready. If there is little water left, then it is okay. Actually that is good since it  keeps the spaghetti moist and works like a sauce when tossed with other ingredients.

      Putting Spaghetti Aglio-e-Olio together

      • Further add sauteed garlic along with the olive oil, chopped parsley, black pepper and parmesan cheese to it. Mix it well with kitchen tongs. Spaghetti Aglio-e-Olio is ready!

      ow to make Spaaghetti Aglio-e-Olio on gas top?

      • Cook Spaghetti on gas top as mentioned in the cooking instructions on the box. Drain and set aside. You may save a little water of the cooked spaghetti if you want to keep it moist. In a large sauce pan, heat oil and saute garlic in it. Then add red chili flakes to it. Immediately after add the cooked spaghetti, chopped parsely, black pepper and parmesan cheese. Switch off the gas. Take kitchen tongs and toss and mix the ingredients together. It is ready to be served.

      Notes

      Spaghetti Aglio-e-Olio Meal Tips

      1. Here is a complete guide on How to Cook PASTA in INSTANT POT.
      2. Addition of Red chili flakes is optional. If you do not want to make it spicy, then omit using red chili flakes.
      3. You can chose to either chop the garlic at home or use the store bought pre-minced garlic in bottle. Although you can also use dry garlic powder but I prefer fresh garlic.
      4. The ingredients mention parsley. Although I prefer using freshly chopped parsley but you can use dried parsley as well.
      5. You can easily double the recipe and make a larger meal.
      6. This Vegetarian Pasta Meal can be easily stored in the refrigerator.
      7. To warm up the leftovers, boil some water with little salt and olive oil. Add the refrigerated spaghetti and warm it up in the pan.
      8. For microwave warming, add some water in the cold spaghetti and then microwave for few minutes till warm. Stir in between.

      What to serve with Spaghetti?

      I often serve it with a side of ROASTED VEGETABLES and someHOME MADE GARLIC BREAD! It makes a complete scrumptious meal. You can also serve it with just ROASTED BROCCOLI too.

      Why should I make this Spaghetti Aglio E Alio Recipe?

      It is the quickest, easiest, simplest and the most comforting pasta recipe ever.

      Needs only handful ingredients that are pantry staple.

      Garlic lends tons of flavot to this pasta dish. A perfect dish for garlic lovers

      A great Weeknight meal for busy people

      This is your perfect Vegetarian Spaghetti Recipe to try.

      Your kids will love it and will finish all of it.

      Check out some of my other Pasta Recipes – Pasta Primavera, Creamy Pesto Pasta, Creamy Cajun Pasta, Creamy Spinach Pasta,Garlic Noodles, Kung Pao Spaghetti and more.

      What are the ingredients of Spaghetti Aglio-e-Olio?

      Spaghetti – Make sure to use spaghetti pasta or some thicker pasta. Please do not use Angel Hair pasta for this recipe.

      Olive Oil – Good quality olive oil lends the flavor to this dish.

      Garlic – Use fresh garlic cloves for this recipe. In case you do not have fresh garlic, you can use minced or Garlic Powder.

      Red Chili flakes – This is optional but it tastes great in the recipe.

      Salt & Pepper   – Since it is a very simple recipe with just few ingredients, seasoning it well with salt it important. About 1 tsp salt is good for this amount of spaghetti. You can start with less and add more later if you are not sure.

      Parmesan Cheese – You can use pre grated parmesan cheese or grate from the block of parmesan.

      Parsley – I insist to use fresh parsley. In case you do not have fresh on hand, then use dry parsley.

      KITCHEN GADGETS

      Measuring Cups and Spoons

      Chopping Board and Knife

      Pasta Ladle

      Pasta Serving Bowls

      Forks

      6 quart Instant Pot

      Instant Pot Liner

      Nutrition

      Serving: 2people | Calories: 610kcal | Carbohydrates: 89g | Protein: 20g | Fat: 19g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 9mg | Sodium: 1382mg | Potassium: 333mg | Fiber: 4g | Sugar: 3g | Vitamin A: 584IU | Vitamin C: 8mg | Calcium: 196mg | Iron: 2mg

Easy Spaghetti Aglio E Olio

CourseMain / Dinner
 CuisineAmerican / Italian
 KeywordSpaghetti Aglio e Olio, Vegetarian Pasta Recipe
 Prep Time5 minutes
 Cook Time5 minutes
 Resting Time5 minutes
 Servings2 people
 Calories610kcal

Ingredients

  • 8 ounce Spaghetti broken into halves
  • 2 tbsp Olive Oil
  • 6-8 cloves Garlic chopped fine (refer notes for option)
  • 1/2 tsp Red Chili flakes
  • 1 tsp Salt
  • 1/2 tsp Pepper 
  • 2 tbsp Fresh Parsley chopped fine (refer notes for option)
  • 1/4-1/2 cup Parmesan Cheese

Instructions

ALWAYS READ THE COMPLETE RECIPE BEFORE STARTING. GATHER INGREDIENTS. ALSO ALWAYS READ THE NOTES FOR MORE OPTIONS AND TIPS.

Sauteeing Garlic

  • Peel the garlic cloves and chop them up. I like to chop my garlic cloves roughly. You may either mince it or chop them into slices.
    • Place the inner pot inside the instant pot and press SAUTE MODE. Heat Olive Oil in it. Then add chopped garlic to the oil. Saute till garlic is pink. Switch off the saute mode and add red chili flakes. Stir together. Remove it from the inner pot and set aside in a bowl. No need to clean the inner pot for cooking pasta later on. Use as is.
    • NOTE – Many recipes call for cooking pasta along with sauteed garlic. But I differ on it. Somehow I do not like the texture of soft garlic with pasta. I always add the sauteed crisped garlic to cooked pasta for more flavor and texture.

    Prep Parsley

    • Wash, clean and chop the parsley fine. Set aside.

    How to cook Spaghetti in Instant Pot?

    • There are 2 simple rules of cooking any pasta in Instant Pot.

      1. Use only the amount of water that is needed to cover the pasta till its level.

      2. Cook Pasta for 1/2 the amount of time in IP from  mentioned in the cooking directions on the packet. And then follow QPR (quick pressure release)

      • So when we are cooking spaghetti in IP, first of all break the spaghetti into halves. Then spread it inside the instant pot in all the directions to avoid sticking. Check this you-tube from my channel to watch how I place my noodles in the IP.
      • Pour about 3 cups of water and  salt to submerge the pasta just enough at the level.
      • Place the lid and lock it. Push the  valve back to Close. Pressure cook on high for 3 minutes. Then follow QPR (Quick Pressure Release).
      • Once safety valve drops down, open the lid. Take a kitchen tong or fork and separate the pasta in case its stuck. This is important step. Spaghetti is ready. If there is little water left, then it is okay. Actually that is good since it  keeps the spaghetti moist and works like a sauce when tossed with other ingredients.

      Putting Spaghetti Aglio-e-Olio together

      • Further add sauteed garlic along with the olive oil, chopped parsley, black pepper and parmesan cheese to it. Mix it well with kitchen tongs. Spaghetti Aglio-e-Olio is ready!

      ow to make Spaaghetti Aglio-e-Olio on gas top?

      • Cook Spaghetti on gas top as mentioned in the cooking instructions on the box. Drain and set aside. You may save a little water of the cooked spaghetti if you want to keep it moist. In a large sauce pan, heat oil and saute garlic in it. Then add red chili flakes to it. Immediately after add the cooked spaghetti, chopped parsely, black pepper and parmesan cheese. Switch off the gas. Take kitchen tongs and toss and mix the ingredients together. It is ready to be served.

      Notes

      Spaghetti Aglio-e-Olio Meal Tips

      1. Here is a complete guide on How to Cook PASTA in INSTANT POT.
      2. Addition of Red chili flakes is optional. If you do not want to make it spicy, then omit using red chili flakes.
      3. You can chose to either chop the garlic at home or use the store bought pre-minced garlic in bottle. Although you can also use dry garlic powder but I prefer fresh garlic.
      4. The ingredients mention parsley. Although I prefer using freshly chopped parsley but you can use dried parsley as well.
      5. You can easily double the recipe and make a larger meal.
      6. This Vegetarian Pasta Meal can be easily stored in the refrigerator.
      7. To warm up the leftovers, boil some water with little salt and olive oil. Add the refrigerated spaghetti and warm it up in the pan.
      8. For microwave warming, add some water in the cold spaghetti and then microwave for few minutes till warm. Stir in between.

      What to serve with Spaghetti?

      I often serve it with a side of ROASTED VEGETABLES and someHOME MADE GARLIC BREAD! It makes a complete scrumptious meal. You can also serve it with just ROASTED BROCCOLI too.

      Why should I make this Spaghetti Aglio E Alio Recipe?

      It is the quickest, easiest, simplest and the most comforting pasta recipe ever.

      Needs only handful ingredients that are pantry staple.

      Garlic lends tons of flavot to this pasta dish. A perfect dish for garlic lovers

      A great Weeknight meal for busy people

      This is your perfect Vegetarian Spaghetti Recipe to try.

      Your kids will love it and will finish all of it.

      Check out some of my other Pasta Recipes – Pasta Primavera, Creamy Pesto Pasta, Creamy Cajun Pasta, Creamy Spinach Pasta,Garlic Noodles, Kung Pao Spaghetti and more.

      What are the ingredients of Spaghetti Aglio-e-Olio?

      Spaghetti – Make sure to use spaghetti pasta or some thicker pasta. Please do not use Angel Hair pasta for this recipe.

      Olive Oil – Good quality olive oil lends the flavor to this dish.

      Garlic – Use fresh garlic cloves for this recipe. In case you do not have fresh garlic, you can use minced or Garlic Powder.

      Red Chili flakes – This is optional but it tastes great in the recipe.

      Salt & Pepper   – Since it is a very simple recipe with just few ingredients, seasoning it well with salt it important. About 1 tsp salt is good for this amount of spaghetti. You can start with less and add more later if you are not sure.

      Parmesan Cheese – You can use pre grated parmesan cheese or grate from the block of parmesan.

      Parsley – I insist to use fresh parsley. In case you do not have fresh on hand, then use dry parsley.

      KITCHEN GADGETS

      Measuring Cups and Spoons

      Chopping Board and Knife

      Pasta Ladle

      Pasta Serving Bowls

      Forks

      6 quart Instant Pot

      Instant Pot Liner

      Nutrition

      Serving: 2people | Calories: 610kcal | Carbohydrates: 89g | Protein: 20g | Fat: 19g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 9mg | Sodium: 1382mg | Potassium: 333mg | Fiber: 4g | Sugar: 3g | Vitamin A: 584IU | Vitamin C: 8mg | Calcium: 196mg | Iron: 2mg

mushroom burger recipe

Prep Time20 mins
Cook Time40 mins
Total Time1 hr
Course: Appetizers
Cuisine: American

Equipment

  • can opener
  • pan
  • Air fryer

Ingredients

  • 2 tbsp. olive oil
  • 1 medium onions chopped, 1 onion yields ½ cup chopped onion.
  • 1 cup canned black beans
  • 5 cups mushrooms chopped
  • 1 tbsp. ginger-garlic
  • 1 tbsp. paprika
  • ¾ cup lentil flour
  • 3 tbsp. chia seed meal powdered chia seeds or flax seeds.
  • salt as per taste

Instructions

  • In a pan, heat oil and cook onions until pink.
  • Add mushrooms along with salt, paprika and seasoning. Cook until they soften.
  • Allow the mushroom to cool and come at room temperature.
  • Add cup of canned beans along with chia seed powder, lentil flour .
  • Grind it in a food processor for a minute.
  • Shape into patties and freeze it for 2-3 hours . You may oil your hands to shape these patties as the batter will be sticky.
  • Preheat the air fryer for 10 mins at 190 deg C | 375 F.
  • Brush the patties with oil,Air fry for 10-12 mins.
  • Brush oil again . Flip and air fry further for 4-5 mins.
  • Assemble the burger with buns,lettuce,cucumber slices,tomato slices and fried onions.
  • Alternatively, you can also cook the patties on a cast iron griddle with little oil.

Notes

We have used chia seed meal/flax seed meal as a binding agent.

Alternatively, you can also cook the patties on a cast iron griddle with little oil.

You can alternatively freeze the uncooked patties in the freezer to be cooked at at later point in time. If they are completely frozen, increase the cooking time by an additional 5 minutes.

mushroom burger recipe

Prep Time20 mins
Cook Time40 mins
Total Time1 hr
Course: Appetizers
Cuisine: American

Equipment

  • can opener
  • pan
  • Air fryer

Ingredients

  • 2 tbsp. olive oil
  • 1 medium onions chopped, 1 onion yields ½ cup chopped onion.
  • 1 cup canned black beans
  • 5 cups mushrooms chopped
  • 1 tbsp. ginger-garlic
  • 1 tbsp. paprika
  • ¾ cup lentil flour
  • 3 tbsp. chia seed meal powdered chia seeds or flax seeds.
  • salt as per taste

Instructions

  • In a pan, heat oil and cook onions until pink.
  • Add mushrooms along with salt, paprika and seasoning. Cook until they soften.
  • Allow the mushroom to cool and come at room temperature.
  • Add cup of canned beans along with chia seed powder, lentil flour .
  • Grind it in a food processor for a minute.
  • Shape into patties and freeze it for 2-3 hours . You may oil your hands to shape these patties as the batter will be sticky.
  • Preheat the air fryer for 10 mins at 190 deg C | 375 F.
  • Brush the patties with oil,Air fry for 10-12 mins.
  • Brush oil again . Flip and air fry further for 4-5 mins.
  • Assemble the burger with buns,lettuce,cucumber slices,tomato slices and fried onions.
  • Alternatively, you can also cook the patties on a cast iron griddle with little oil.

Notes

We have used chia seed meal/flax seed meal as a binding agent.

Alternatively, you can also cook the patties on a cast iron griddle with little oil.

You can alternatively freeze the uncooked patties in the freezer to be cooked at at later point in time. If they are completely frozen, increase the cooking time by an additional 5 minutes.

Veggie Grilled Wraps

Course:Dinner, Lunch, Main Course
Cuisine:American, Indian
Diet:Vegan
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 40 mins
Servings: 6 Wraps
Calories: 182kcal

Equipment

  • Instant Vortex Air Fryer
  • Panini press
  • Kitchen tongs

Ingredients

  • 2 count Bell pepper (assorted, sliced)
  • ½ cup Onion (sliced)
  • 1 count Zucchini (diced)
  • 2 stalks Celery
  • 1 cup Mushrooms (sliced)
  • 1 cup Spinach

Salt, oil, and spices

  • ½ teaspoon Garlic powder (to taste)
  • 2 tablespoon Oil
  • 1 teaspoon Salt
  • ¼ teaspoon Black Pepper (to taste)

For grilling

  • 6 count Tortillas
  • 1 tablespoon Butter (for coating tortillas)

Instructions

Air fry the vegetables

  • In a mixing bowl, add bell pepper, mushrooms, onions, celery, and zucchini.
  • Add oil, salt, and garlic powder to it and toss it well.
  • Preheat the air fryer to 390°F.
  • Add the vegetables to the air fryer basket and cook for 12 minutes.
  • Shake the basket after 6-7 minutes and then continue cooking.
  • Once done, add and mix spinach to the veggies in the air fryer basket and cook for an additional 1 minute.

Making grilled wraps

    • Preheat the panini grill.
  • Place some of the cooked veggies at the center of the tortilla and wrap the tortilla.
  • Sprinkle some pepper to taste.
  • Place the tortilla on the panini grill and cook for about 2-3 minutes until the wrap is golden brown in color.
Nutrition Facts
Veggie Grilled Wraps
Serving Size
2 wraps
Amount per Serving
Calories
182
% Daily Value*
Fat
9
g
14
%
Saturated Fat
3
g
19
%
Trans Fat
0.1
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
4
g
Cholesterol
5
mg
2
%
Sodium
644
mg
28
%
Potassium
376
mg
11
%
Carbohydrates
22
g
7
%
Fiber
3
g
13
%
Sugar
5
g
6
%
Protein
4
g
8
%
Vitamin A
2365
IU
47
%
Vitamin C
79
mg
96
%
Calcium
68
mg
7
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

Veggie Grilled Wraps

Course:Dinner, Lunch, Main Course
Cuisine:American, Indian
Diet:Vegan
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 40 mins
Servings: 6 Wraps
Calories: 182kcal

Equipment

  • Instant Vortex Air Fryer
  • Panini press
  • Kitchen tongs

Ingredients

  • 2 count Bell pepper (assorted, sliced)
  • ½ cup Onion (sliced)
  • 1 count Zucchini (diced)
  • 2 stalks Celery
  • 1 cup Mushrooms (sliced)
  • 1 cup Spinach

Salt, oil, and spices

  • ½ teaspoon Garlic powder (to taste)
  • 2 tablespoon Oil
  • 1 teaspoon Salt
  • ¼ teaspoon Black Pepper (to taste)

For grilling

  • 6 count Tortillas
  • 1 tablespoon Butter (for coating tortillas)

Instructions

Air fry the vegetables

  • In a mixing bowl, add bell pepper, mushrooms, onions, celery, and zucchini.
  • Add oil, salt, and garlic powder to it and toss it well.
  • Preheat the air fryer to 390°F.
  • Add the vegetables to the air fryer basket and cook for 12 minutes.
  • Shake the basket after 6-7 minutes and then continue cooking.
  • Once done, add and mix spinach to the veggies in the air fryer basket and cook for an additional 1 minute.

Making grilled wraps

    • Preheat the panini grill.
  • Place some of the cooked veggies at the center of the tortilla and wrap the tortilla.
  • Sprinkle some pepper to taste.
  • Place the tortilla on the panini grill and cook for about 2-3 minutes until the wrap is golden brown in color.
Nutrition Facts
Veggie Grilled Wraps
Serving Size
2 wraps
Amount per Serving
Calories
182
% Daily Value*
Fat
9
g
14
%
Saturated Fat
3
g
19
%
Trans Fat
0.1
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
4
g
Cholesterol
5
mg
2
%
Sodium
644
mg
28
%
Potassium
376
mg
11
%
Carbohydrates
22
g
7
%
Fiber
3
g
13
%
Sugar
5
g
6
%
Protein
4
g
8
%
Vitamin A
2365
IU
47
%
Vitamin C
79
mg
96
%
Calcium
68
mg
7
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

Easy Barley Soup with Vegetables

Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 1 medium carrot, diced
  • 2 celery stalks
  • 2 large garlic cloves, minced
  • 1 teaspoon Italian seasoning mix
  • ½ red chilli flakes
  • 150 g (1 cup) pearl barley, rinsed
  • 1.25 (5 cups) litres vegetable stock
  • 1 x 400 g (14 oz) can cannellini beans, drained
  • 100 g (3.5 oz) baby spinach
  • Juice of half a lemon

Instructions

    1. Heat the olive oil in a large pot or Dutch oven and cook the onion, carrot and celery over medium heat for 3-4 minutes.
    2. Add the garlic and continue to cook for another minute until fragrant. Next, stir in the Italian seasoning and chilli flakes.
    3. Add the pearl barley and vegetable stock and stir to combine. Bring to a boil, then lower the heat and simmer, covered with a lid, for 20-25 minutes until the pearl barley is tender.
    4. Add the cannellini beans and spinach and continue to simmer for 4-5 minutes until the beans are heated through, and the spinach has wilted.
    5. Stir in the lemon juice, season to taste and serve with extra lemon slices and crusty bread.

Nutrition Information:

 

Yield:

 4

Serving Size:

 1
Amount Per Serving: Calories: 340Total Fat: 9gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 13mgSodium: 1548mgCarbohydrates: 53gFiber: 9gSugar: 12gProtein: 15g