Vegan Pumpkin Soup With Coconut Milk

Vegan Pumpkin Soup With Coconut Milk

Intro: Pumpkin Soup With Coconut Milk & Vegetables

Are you looking for a homemade recipe for vegan pumpkin soup with coconut milk and vegetables that’s also keto friendly? If so then this plant based low carb meal is ideal for you. It’s packed with your favorite flavors, fresh herbs and spices, that all come together to delight your taste buds! 

You didn’t know pumpkin was the perfect low carb vegetable to make soup? That’s right this plump variety of squash is super nutritious and keto friendly. They are also rich in the antioxidant beta carotene! Additionally when roasted and puréed they become the best foundation for any delicious stew. Pumpkins are plant based too making them great for weight loss, management, and health.

recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade

Can I make pumpkin purée from scratch?

  • Grab yourself 2 small pumpkins or 1 large (2 smalls are easier to carry and work with)
  • Cut off the stem then slice in half before scooping out all the stringy guts and seeds.
  • Preheat your oven to 350 degrees F 
  • Grease or line your baking sheet pan before placing the pumpkin halves face down
  • Roast them for 45 minutes- poke with fork to ensure they’re soft
  • Allow them to cool all the way down before scooping out all the flesh from the skin 
  • Transfer pumpkin flesh to your food processor or blender and purée until smooth 
  • Add salt to your liking 

Your recipe for homemade keto vegan pumpkin soup with coconut milk and vegetables needs:

  • Ingredients:
  • 2 tsp olive oil 
  • 1/2 onion 
  • 1 tbsp minced garlic 
  • 1 cup pumpkin purée 
  • 3 cups water
  • 1 tsp vegetable bullion 
  • 1/4 cup canned coconut milk 
  • 1 tsp black garlic powder 
  • 1 tsp pepper
  • 1 tsp turmeric 
  • 1 oz fresh basil
  • 1 oz fresh dill
  • 1 oz fresh cilantro 
  • 1 tsp dried oregano
  • 1 tsp red chili flakes 
  • 2 tbsp nutritional yeast 
  • 1 cup chopped mushrooms 
  • 1 cup chopped cauliflower 
  • 1 cup chopped bell peppers 
  • 1 tsp salt
  • 1 tbsp soy sauce 

Other Low Carb Vegetables I Can Substitute?

  • Sprouts – 4 of the healthiest sprouts include bean, Alfalfa, Lentil, and Sprouted Grains. 1/2 cup of bean sprouts has 2.6 grams of carbs. 
  • Broccoli – This edible green plant is related to cabbage. It can be various shades of green with a large flowering head. 1/2 cup broccoli has about 2.5 grams of carbs. Its a great source of fiber too.
  • Spinach – This leafy green vegetable comes from a flowering plant native to central and western Asia. 1/2 cup cooked spinach has 3.5 grams of carbs. 
  • Cabbage – This ground grown vegetable can be various shard of green or purple. It’s thicker and sweeter than lettuce. It’s low in carbs and high in nutrients. 1/2 cup shredded cabbage has 2 grams of carbs.
recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade
  • Directions:
  • Rinse and prep your vegetables, onion, garlic, and herbs 
  • Heat 1 tsp olive oil in a large pot with garlic and onions – sauté 
  • Add in the pumpkin purée, vegetable bullion, black garlic powder, pepper turmeric, and fresh herbs and stir – simmer in low for 5 minutes 
  • Stir in water and coconut milk and simmer 5 minutes 
  • Set the pot aside to cool down 
  • Grab your large skillet and heat 1 tsp olive oil before tossing in the mushrooms, cauliflower, and bell peppers 
  • Allow them to sauté for 5 minutes or so 
  • Stir in soy sauce nutritional yeast oregano and red chili flakes 
  • Add the sautéed vegetables to the broth and serve!
recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade

Why will you like this recipe?

  • It’s low carb, vegan, plant based, paleo, whole food, dairy free, and keto.
  • The homemade broth is made from scratch with herbs and spices.
  • It aids in gut health, brain, eye, and weight. 
  • This soup is delicious, cozy, comforting, easy, and affordable 

Cooking Tips

  • Use full fat coconut milk from the can for optimal thickness and creaminess 
  • Sauté your onion and garlic until brown and onions are carmelized 
  • Add tofu for low carb source of protein! 
recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade

Nutritional Information: 4 Servings

Calories 140Dietary Fiber 5.5g 20%
Total Fat 6.9g 9%Total Sugars 4.3g
Saturated Fat 3.6g 18%Protein 6.9
Potassium 846mg 18Vitamin D 63mcg 315%
Sodium 147mg 17%Calcium 190mg 15%
Total Carbohydrate 12g 4%Iron 7mg 38%
Nutritional Information 1 Serving Pumpkin Soup

Jump To Recipe: Vegan Pumpkin Soup With Coconut Milk

This soup is so mouthwatering, healthy, low carb, and plant based. You will adore the flavors and how great you feel!

Course dinner, lunch, Main Course, meal prep
Cuisine American, asian, gluten free
Diet DiabeticDiet, GlutenFreeDiet, LowCalorieDiet, LowLactoseDiet, VeganDiet, VegetarianDiet
Keyword healthy, keto, low carb, soup, vegan, vegetables
Prep Time 10 minutes
Cook Time 10 minutes
Resting Time 5 minutes
Total Time 25 minutes
Servings 4 Servings
Calories 140 kcal
Author admin

Ingredients

  • 2 Tsp olive oil
  • 1/2 White onion diced
  • 1 Tbsp garlic minced
  • 1 Cup pumpkin purée homemade or canned
  • 3 Cups water
  • 1/4 Cup coconut milk full fat from the can for best texture and flavor
  • 1 Tsp vegetable bullion
  • 1 Tsp black garlic powder
  • 1 Tsp turmeric
  • 1 Tsp salt
  • 1 Tsp black pepper
  • 1 Oz basil
  • 1 Oz cilantro
  • 1 Oz dill fresh
  • 1 Tsp dried oregano
  • 2 Tbsp nutritional yeast
  • 1 Cup mushrooms chopped
  • 1 Cup cauliflower chopped
  • 1 Cup bell peppers chopped
  • 1 Tbsp soy sauce

Instructions

  1. Prepare your vegetables and herbs – rinse, chop, dice, mince etc

  2. Bring 1 tsp olive oil to a medium high heat in a large pot with garlic and onions – sauté 

    recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade
  3. Stir in the pumpkin purée, vegetable bullion, black garlic powder, pepper turmeric, and fresh herbs and stir – simmer on low for 5 minutes 

  4. Stir in water and coconut milk and simmer 5 minutes 

    recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade
  5. Set the pot aside to cool down 

  6. Grab your large skillet and heat 1 tsp olive oil before tossing in the mushrooms, cauliflower, and bell peppers and stir

    recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade
  7. Sauté for about 5 minutes

  8. Stir in soy sauce nutritional yeast oregano and red chili flakes 

  9. Transfer the sautéed vegetables into the broth

Recipe Video

Recipe Notes

From the recipe video: leave out the potato and tomatillo for low carb.

More Low Carb Recipes To Make:

Healthy Vegetable Curry Recipe

Vegan Salad With Kale Recipe

50 Keto Vegan Recipes For Every Meal

Subscribe For More Vegan Soups

Follow Us On Tiktok

@anyreasonvegans #ThatCloseMessenger #IDeserveTuitionContest #veganrecipes #healthycooking #pumpkinseason ♬ Delicious – Pabzzz
  1. Is pumpkin soup healthy?

    Most pumpkin soups are healthy and nutritious especially if they’re made with minimally processed fresh ingredients. Pumpkins are generally good for you and for heart health. They are naturally low in carbs, Plant Based, packed with fiber, potassium, and vitamin C – which have been shown to aid in the health of the heart and regulate blood pressure.recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade

30 High Fiber Foods On A Vegan Diet 

30 High Fiber Foods On A Vegan Diet 

Intro: 30 High Fiber Foods On A Vegan Diet 

Vegans and vegetarians usually don’t struggle to find high in fiber meals, however it does happen. Fiber and plant based diets go hand and hand, some have a lot more than others. These high fiber foods are perfect for a healthy diet and constipation! They are listed from highest to lowest per 100 grams so you can easily decide what to eat!

What is fiber? 

Fiber is the part of plant based food that is not entirely broken down by the human digestive enzyme. They are categorized into 3 groups based on their chemical composition: solubility, viscosity, and fermentability. This effects how it’s broken down by the body. Fiber aids in gut health and digestive functionality. Source

what high fiber foods meals diet for constipation
Chia Seeds Are Packed With Nutrients
Dietary Fiber34 grams136%
Fiber Content 100 Grams Chia Seeds

Tiny tiny black seeds that are incredibly popular in the natural health community and for good reason. They’re rich in nutrition and contain high amounts of magnesium. There are so many reasons why this super-food is well worth adding to your diet. High in soluble fiber, 1 tbsp of chia seeds can go a very long way. They are amazing thickeners for smoothies, toppings for salads, and coatings for protein balls. In addition to being a great source of plant protein, they are also rich in omega-3 fatty acids. What high fiber foods should you eat? Chia Seeds! My favorite chia seed recipe is this overnight oats with fruit.

Dietary fiber18 grams72%
Fiber Content 100 Grams Pumpkin Seeds

Pumpkin seeds are the north American pepita de calabaza, which in Spanish means “little seed of squash.” They are small, flat, and oval with a greenish brown color but can also be white or yellow. They are rich in nutrients and calories making them a great food crop for humans. Furthermore they are especially high in macronutrients like healthy fats, Linoleic and oleic acid‘s, protein and fiber. 

Dietary fiber17 Grams68%
Fiber Content 100 Grams Chickpeas

The chickpea is a type of legume that’s packed with nutrients, such as minerals and protein. They are a fiber-full favorite to add to soups or salads, in hummus or roasted for a quick crunchy snack. Chickpeas are also called Garbanzo beans and they are an amazing source of fiber and plant based protein. My favorite Garbonzo bean recioe is this kale chickpea stirfry.

Nuts, Seeds, And Legumes

Dietary fiber16 grams64%
Fiber Content 100 Grams Beans

Beans are one of the longest known cultivated plants. They were grown in Afghanistan and Thailand during a time that pre-dates ceramics! They have been an important source of protein, fiber, and nutrients to humans for centuries. A popular go to high fiber food for constipation. Common we eaten beans include kidney, pinto, and navy beans. Beans are amazing in burritos, tacos, veggie burgers, protein bowls, soups, and chilis. Try this healthy stirfry with beans and vegetables.

Calories 347Cholesterol 0 mg 0%Dietary fiber 16 g 64%
Total Fat 1.2 g 1%Sodium 12 mg 0%Sugar 2.1 g
Saturated fat 0.2 g 1%Total Carbohydrate 63 g 21%Protein 21 g 42%
Vitamin C 10%Calcium 11%Iron28%
Vitamin D 0%Vitamin B6 25%Magnesium 44%
Nutritional Information Beans: Amount Per 100 grams
What high fiber foods should you eat?
Dietary Fiber 13 grams52%
Fiber Content 100 Grams Almonds

Almonds can be made into almond flour for gluten free and keto baking. Fiber content is 4 grams per 3 tablespoons meaning you need  about 1 cup of almonds to achieve your daily recommended fiber. You can get fiber from consuming almond butter but not almond milk. Try almonds in Trail mix, Popcorn, Granola bars, and Quinoa. Or simply snack on roasted almonds whole! 

Dietary Fiber 13 Grams 52%
Fiber Content 100 Grams Popcorn

Popcorn turns out to be one of the best snacks for fiber intake. Air-popped popcorn with less oil and minimal salt is a healthy snack. Eat it plain or make treats with it like caramel or cheese balls. 

Dietary fiber 10 Grams 40%
Fiber Content 100 Grams Pistachios

Pistachios grow as seeds (despite being called nuts) from a pistachio tree. The color is usually lightish green but can be different shades of green and even yellows.  They tend to have a nutty earthy sweet flavor. They’ve been consumed for 1,000s of years too. Eat them plain, crushed in salads, or even soaked and blended into vegan cheese! 

Dietary Fiber 9 Grams36%
Fiber Content 100 Grams Sunflower Seeds

Sunflower seeds grow on big yellow sunflowers! They are most known for being salted and roasted eaten out of a snack bag. 3 types of sunflower seeds are common: linoleic, high oleic, and sunflower oil seeds. They all have different levels of monounsaturated, saturated, and polyunsaturated fats.

what high fiber foods meals diet for constipation
Lentils are perfect in curries and soups
Dietary fiber8 grams32 %
Fiber Content 100 Grams Lentils

Lentils are a legume of which the majority of the worlds production comes from Canada and India. They look like little tiny beans, grow in pods, and come in red, brown, black, and green. Lentils are classed based on to size, whether they are split or whole, or shelled or unshelled. You might enjoy this simple recipe for lentil and avocado wraps.

Dietary fiber7 grams28%
Fiber Content Avocado

Who doesn’t love avocado especially on the plant based diet? This savory piece of produce is actually botanically a fruit. It’s Delicious in guacamole, burritos, tacos, on toast, and even vegan desserts like brownies! It’s even low in carbohydrates, making it fun for keto diets too. 

Avocados are native to the highland regions of south-central Mexico and Guatemala. They grow on trees and are partially self pollinating. Mexico is the leading producer of avocados. Furthermore in 2019 they supplied 32% of the world total consumption.

Fruit And Green Vegetables

High fiber fruit
Dietary fiber7 Grams28%
Fiber Content 100 Grams Raspberries

These red and tart berries are a beloved high fiber food for constipation. Try this fruit for so many recipes like tea, salad, pie, and other pastries and baked goods. They are a favorite for keto desserts too. This aggregate fruit is grown for the fresh fruit market, for commercial processing into individually quick frozen fruit, purée, juice, dried fruit, and more. 

Dietary Fiber7 Grams25%
Fiber Content 100 Grams Quinoa

This pseudo-cereal that has become powerfully loved among the health food community. That’s because it is rich with many nutrients. You can use it in a million different ways too. For example stuffed acorn squash, pasta salad, veggie Burgers, power bowls and more.  It contains all all of the benefits of whole grains and protein-rich seeds.

Dietary Fiber5.7 Grams23%
Fiber Content 100 Grams Artichokes

Artichokes are a great high fiber food to eat on toast, pizza, in salad, or in a delicious vegetable dip. They are also amazing steamed to perfection with some oil. But can you eat 4 artichokes in a day? I think I could! Artichokes are cousins with thistle and are known for their richness in fiber which comes to about 10 grams in a medium artichoke. A simple recipe for slow cooker artichokes can really hit the spot.

Dietary Fiber5 Grams20%
Fiber Content 100 Grams Blackberries

Just like raspberries, blackberries are rich in  antioxidants, fiber, vitamin C and K. Eat them fresh, frozen, blended, in yogurt, smoothies, salads, and baked goods. They are delicious in so many dishes like smoothies, ice cream, sorbet, and even salads!

Dietary Fiber 5 Grams 20%
Fiber Content 100 Grams Green Peas

Green peas have 9 grams of fiber per cup, try eating larger servings to add more fiber to your diet. In fact split peas contain over 16 grams of fiber in one cup. 

Dietary Fiber 3.8%15%
Fiber Content 100 Grams Brussel Sprouts

Brussels sprouts are a cruciferous vegetable related to broccoli. In addition to fiber they are very high in vitamin K, folate, and potassium, folate.  They are delicious steamed, stir fried, air fried, and even raw in a brussels sprout slaw. 

They have 4 grams of fiber per cup, so you could eat 7 cups of brussels sprouts and reach your daily recommended fiber intake. Not that you would want to eat that much in one day! They are also full of essential micronutrients like vitamin C and vitamin k.

Fiber
Pears are absolutely delicious
Dietary fiber3.1 Grams12%
Fiber Content 100 Grams Pears

Pears are popular because they are a tasty and nutritious fruit. They are produced and eaten all over the whole world! In fact it’s one of the best fruit sources of fiber. In fact they’re particularly high in soluble fiber, especially in compared to other fruits. 

Dietary Fiber3 Grams11%
Fiber Content 100 Grams Sweet Potato

Have some high in fiber meals with sweet potatoes! Sweet potatoes can be a tasty snack all by themselves or used as an ingredient in bakes, cakes, cookies, soups, stir frys and more. They are so delicious and rich in nutrients like vitamin A which is great for eye health and vision. They’re also packed with potassium, beta carotene, and B vitamins. 

Dietary fiber2.8 Grams 11%
Fiber content 100 g carrots

Carrots are an amazing what high fiber food to eat! contribute to weight loss, lower blood cholesterol, reduced risk of cancers. They are amazing in many recipes, boiled, steamed, or grated into salads and desserts. One thing I love to do with these root vegetables is spiralize them into noodles and make vegetable pasta!

Broccoli for fiber
Try a broccoli stir fry
Dietary Fiber2.6 Grams 10%
Fiber Content 100 Grams Broccoli

Broccoli is an amazing source of fiber and protein in comparison with most vegetables. They’re great steamed, stir fried, or turned into a slaw for various uses. Cruciferous star veggie broccoli is known for being full of nutrients like  vitamin C, vitamin K, iron, folate and potassium.

Broccoli is one of the best vegetables to include in your next fiber rich dinner or lunch. It has some of the highest-fiber content out of most vegetables. This cruciferous vegetable also has lots of the antioxidant polyphenols. 

Dietary Fiber 2.6 Grams10%
Fiber Content 100 Grams Bananas

Bananas are an amazing source of various nutrients for example: vitamin C, vitamin B6, and potassium. This perennial favorite is so versatile as it can be eaten alone, in smoothies, bread, muffins, ice cream, and more. One medium-size banana provides 3 grams of fiber! The less ripe a banana is the more fiber and nutrients is contains because as it ripens it’s starches transform into sugars, thus lowering its fiber-linked benefits. 

Dietary fiber2.5 Grams9%
Fiber Content 100 Grams Apples

Everyone loves apples because they are so tasty and satisfying! Luckily they are also particularly rich in fiber. I especially like them in salads. While the old saying that “an apple a day keeps the doctor away” isn’t always true, according to research, Apples definitely aid in staying healthy. Additionally they are a sweet way to get your fiber intake up. They are also a great source of vitamin C, support your immune system and pack various vitamins and minerals. 

In addition to being a great source of the soluble fiber pectin, they have many health benefits like a reduced risk of obesity and colon cancer. 

what high fiber foods meals diet for constipation
Try high in fiber meals with Oranges!
Dietary fiber 2.4 Grams9%
Fiber Content 100 Grams Oranges

Oranges are actually a hybrid between a Palmelo and a Mandarin, I didn’t even know that until I was researching this article! People have been enjoying oranges for hundreds of years in fact the earliest known mentioned of an orange was in Chinese literature circa 314 BC. Did you know oranges are a surprisingly good source of fiber? They are also rich in vitamin C, antioxidants, and potassium which are also a must have for health.

Dietary Fiber2 Grams8%
Fiber content 100 g kale

Kale is packed with a variety of vitamins and minerals. This leaf cabbage is one of a group of cabbage cultivars grown for their edible leaves.

However certain kale leaves grown to be sold as ornamentals. The leaves on the plants are green or deep purple. Fresh kale has a shelf life of about 5 to 7 days. It’s delicious in smoothies, stir fries, salads, and more. 

Dietary fiber1.7 Grams6%
Fiber Content 100 Grams Oatmeal

Try high in fiber meals with oats! Oatmeal is the prepared result of processed oats. They are de-husked, steamed, and flattened. Sometimes they are processed into a coarse flour made of hulled oat grains. There are a few varieties of oatmeal: Ground oats are also known as white oats. Steel-cut oats are also known as coarse oatmeal, Irish oatmeal, or pinhead oats! Then you also have rolled oats oatmeal which is a traditional thick and old fashioned dish. However they can made thinner or flatter and are called “instant rolled oats” because they cook faster. Oatmeal is nutritious all around. Try this oatmeal muffin recipe with cocoa nibs!

High Fiber Food Recipes To Try

  • What are the 10 highest fiber foods?

    Chia seed – 34 g 136%
    Pumpkin Seeds – 18g 72%
    Chickpea – 17g 68% 
    Beans – 16g 64%
    Almonds – 13g 52% 
    Popcorn – 13g 52% 
    Pistachios – 10g 40% 
    Sunflower Seeds – 9g 36%
    Lentils – 8g 32% 
    Avocado – 7g 28%
    Raspberries – 7g 28%
    Quinoa – 6.9g 25%
    Artichokes – 5.7g 23%
    Blackberry – 5g 20%
    Green peas – 5g 20%
    Brussel sprouts – 3.8 15% 
    Pears – 3.1g 12% 
    Sweet potatoes – 3g 11%
    Carrots – 2.8g 10.9%
    Broccoli – 2.6g 10% 
    Bananas – 2.6g 10% 
    Apple – 2.5g 9%
    Orange – 2.44g 9%
    Kale – 2g 8%
    Oatmeal – 1.7g 6%

Subscribe for more health tips

Recipe For Chocolate No Bake Protein Cookies  

Recipe For Chocolate No Bake Protein Cookies  

Recipe Video: No Bake Chocolate Protein Cookies 

No bake plant based cookies: video

This recipe for homemade no bake protein cookies has some of your favorite flavors like chocolate, banana, chia seeds, oatmeal, and dates. These vegan flavors are so delicious combined with dates, oatmeal and your favorite nut butter like peanut butter or Almond butter. I really love cashew butter myself. This healthy dessert recipe is is perfect for plant based diet meal prep and weight loss. 

What type of nut butter should I use ? 

  • Almond Butter 12oz $5 
  • Cashew Butter 12oz $5
  • Peanut Butter 16oz $4
  • Sunflower Butter 16oz $6
  • Flaxseed Butter 12oz $15
  • Walnut Butter 9oz $7
  • Pistachio Butter 8oz $12 
  • Nut & Seed Blend 12oz $10

What are the Ingredients for the recipe for homemade no bake protein cookies?

This recipe for homemade no bake protein cookies with chocolate, banana, chia seeds, oatmeal, and dates.
Protein Chocolate Oatmeal Cookies
  • 1 cup dates – pitted
  • 3/4 cup peanut butter (or almond or cashew)
  • 1/2 banana 
  • 1.25 cup dry quick oats
  • 1/3 cup chia seeds
  • 3 tbsp cocoa powder 
  • 1 tbsp vanilla extract 
  1. Make sure your dates are pitted because you don’t want the seeds to hurt your blender blades.
  2. Combine the dates, banana, and vanilla extract in the food processor and blend until dates break apart and blend.
  3. Add the remaining ingredients and blend until thoroughly combined.
  4. The texture should be sticky, smooth yet a bit gritty and chunky.
  5. Scoop the mixture into mixing bowl and mold into 8 equally sized cookie portions.
  6. Set them on parchment paper on a hard surface. 
  7. Store in the refrigerator for a few hours.

What is the nutritional information?

  • Servings: 8    
  • Amount per serving    
  • Calories 321
  • % Daily Value*    
  • Total Fat 16.6g 21%
  • Saturated Fat 3.2g 16%
  • Cholesterol 0mg 0%
  • Sodium 115mg 5%
  • Total Carbohydrate 37.6g 14%
  • Dietary Fiber 9g 32%
  • Total Sugars 17.7g    
  • Protein 10.5g    
  • Vitamin D 0mcg 0%
  • Calcium 86mg 7%
  • Iron 4mg 23%
  • Potassium 472mg 10%

What if my dates are really dry and hard? 

As a lover of dried dates I’ve noticed something- when you buy pre pitted dates they tend to be much more dry than unpitted dates. You can by unpitted dates and remove the seed right before making this recipe for softer dates. The softer ones are much easier to blend and taste better. 

Otherwise you can soak your dates for an hour before making this this recipe for homemade no bake protein cookies. I love soaking them in almond milk but you can use any liquid. Then simply drain them and tap with a paper towel a little bit. 

Recipe for homemade no bake protein cookies

How do I store Them

If you your vegan cookies them out in the open they will get hard and stale. You want them to stay a bit sticky and chewy like a granola bar. That’s why you need to seal them in a container with a lid or a large zip lock bag. You can also wrap in plastic wrap. Either way store the plant based cookies in the refrigerator for up to 1 week or counter top for 3 days. Wrap them extra tight and store them in the freezer up to 3 month and allow to thaw naturally. 

Jump To Recipe: Chocolate No Bake Protein Cookies  

These plant based protein cookies are so delicious made with your favorite flavors like oatmeal, dates, cocoa and more.

Course Appetizer, Breakfast, Snack
Cuisine American
Diet DiabeticDiet, GlutenFreeDiet, LowCalorieDiet, LowFatDiet, LowSaltDiet, VeganDiet, VegetarianDiet
Keyword chia seeds, dates, plant based, raw vegan diet
Prep Time 10 minutes
Cook Time 0 minutes
Resting Time 20 minutes
Total Time 30 minutes
Servings 8
Calories 321 kcal

Ingredients

  • 1 Cup Dates pitted
  • 3/4 Cup peanut butter or any nut butter
  • 1/2 Large banana
  • 1.25 Cups oatmeal quick oats
  • 1/3 Cup chia seeds
  • 3 Tbsp chia seeds
  • 1 Tsp vanilla extract
  • 3 Tbsp cocoa powder

Instructions

  1. Combine dates, banana, and vanilla extract first in the food processor and blend until dates break apart and blend 

    This recipe for homemade no bake protein cookies with chocolate, banana, chia seeds, oatmeal, and dates.
  2. Add the rest of the ingredients and blend until thoroughly combined 

    This recipe for homemade no bake protein cookies with chocolate, banana, chia seeds, oatmeal, and dates.
  3. Move mixture into mixing bowl and mold into 8 equally sized cookie portions

  4. Store in the refrigerator for an hour or more

Subscribe For More Healthy Cookie Recipes

Sweet & Spicy Ginger Tofu With Vegetables  

Sweet & Spicy Ginger Tofu With Vegetables  

About The Recipe

This healthy recipe for tofu with vegetables & rice is just what you need for your next plant protein meal. The flavors, such as ginger garlic & molasses, come together in such an amazing and refreshing way. You’ll never look at tofu the same way again once you have a taste. It pairs so well with the veggies and rice too. This dish is great for healthy meal prep too.

What texture of tofu should I use for sweet & spicy ginger tofu? 

There are 6 common tofu textures categorized according to firmness. They are labeled: silken, soft, medium, firm, extra firm, and super firm.

  • Silken tofu: very soft, best used for desserts, soups, and sauces.
  • Soft tofu: still pretty soft, also good for purées, desserts, sauces, and soups
  • Medium: firm enough for nuggets with a soft center.
  • Firm: great for nuggets, stirfrys, and vegan cheese crumbles.
  • Extra firm: perfect for firm nuggets and stir frys with firm center. Holds shape really well. 
  • Super firm: extremely firm, great for tofu steaks. 

See The Tofu Recipe Video

Tofu Rice Bowl Recipe Video
healthy recipe for tofu with vegetables & rice
Healthy recipe for tofu with vegetables & rice

What ingredients do you need for this healthy recipe for tofu with vegetables?

  • 1 block package firm tofu (plus liquid from package)
  • 3 tsp olive oil 
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 tsp black garlic powder
  • 2 tsp turmeric 
  • 1 tsp paprika 
  • 3 tsp nutritional Yeast
  • 4 tsp vegetable bullion 
  • 3 tbsp chopped onions
  • 3 tbsp chopped green peppers 
  • 1 tbsp minced ginger 
  • 1 tbsp minced garlic 
  • 1 tsp molasses 
  • 1/2 tbsp soy sauce 
  • 1 tbsp cornstarch 
  • 1/2 cup chopped bell peppers 
  • 2 cups rice 
  • 4.25 cups water 
  • 1/4 cup almond milk 

How do you make sweet and spicy tofu with rice?

  • Remove the plastic from your tofu package and pour the liquid into a cup and set aside for later 
  • Slice the tofu into bite size cubes 
  • Combine the tofu with 1 tsp olive oil, 1/2 tsp salt, 1/2 tsp pepper, 1 tsp black garlic powder, 1 tsp turmeric, 1 tsp paprika, and 2 tsp nutritional Yeast 
  • Gently toss the tofu squares and preheat the oven to 375 degrees F 
  • Spread out the tofu on your baking sheet and bake for 20 minutes 
  • In the meantime heat 1 tsp olive oil in a large skillet on medium heat and sauté the onions, garlic, ginger, and peppers for 2 minutes 
  • Pour in the liquid from the tofu container and stir before adding the bell peppers, soy sauce, and molasses and stir 
  • Add in 1/4 cup water and 1/4 cup almond milk 
  • Put the lid on the skillet and sauté for 3 minutes 
  • Stir in the cornstarch thoroughly then scoop into a bowl and set aside 
  • Combine rice and 4 cups water in the same skillet along with 3 tsp vegetable bullion and stir
  • Put the lid on and cook until rice is done (8-12 minutes) – stir it occasionally 
  • Combine rice, sauce, and tofu! 

What’s the nutritional information for one serving?

Nutrition Facts:  

  • Servings: 6    
  • Calories 328
  • Total Fat 7.2g 9%
  • Saturated Fat 3g 15%
  • Cholesterol 0mg 0%
  • Sodium 287mg 12%
  • Total Carbohydrate 56.8g 21%
  • Dietary Fiber 2.6g 9%
  • Total Sugars 2.2g    
  • Protein 9.4    
  • Vitamin D 0mcg 0%
  • Calcium 121mg 9%
  • Iron 5mg 25%
  • Potassium 301mg 6

What is the best way to store the left overs?

Store it in the refrigerator: If you want to make this healthy recipe for tofu with vegetables & rice for meal prepping, meal planning, or you just have leftovers here is what to do! Find a sturdy Tupperware container with a seal tight lid if possible. I like to use glass storage containers so I can reheat in the microwave and not worry about the plastic melting or breaking after a few washing. If you don’t want to deal with meal prep containers just store it in the pan or a large bowl and cover with plastic wrap. It will stay fresh in the refrigerator for up to 5 days. 

Store it in the freezer: store in seal right tupperware and double wrap with plastic wrap. You can store it in the freezer for up to 3 months. 

Jump To Recipe: Sweet & Spicy Ginger Tofu With Vegetables  

This sweet and spicy ginger tofu with vegetables and rice is easy to make using one pan. It’s super delicious and perfect for vegan lunch, dinner, or meal prep.

Course dinner, lunch, Main Course, meal prep
Cuisine American, asian
Diet DiabeticDiet, GlutenFreeDiet, LowCalorieDiet, LowFatDiet, VeganDiet, VegetarianDiet
Keyword dinner, raw vegan, rice, tofu
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6 Servings
Calories 328 kcal
Author admin

Ingredients

For The Tofu

  • 16 oz Firm Tofu Keep the liquid, Can substitute other levels of firmness
  • 1 tsp olive oil (3 tsp total for whole recipe)
  • ½ tsp salt
  • ½ tsp pepper
  • 1 tsp black garlic powder
  • 2 tsp turmeric
  • 1 tsp paprika
  • 3 tsp nutritional yeast optional

For The Rice

  • 2 cups rice
  • cups water
  • 4 tsp vegetable bullion

For The Vegetables

  • 2 tsp olive oil
  • 3 tbsp chopped onion
  • ½ cup chopped bell peppers
  • 3 tbsp diced jalapenos or pepper of your choice
  • 1 tbsp minced ginger
  • 1 tbsp minced garlic
  • 1 tsp molassws
  • ½ tbsp soy sauce
  • 1 tbsp cornstarch
  • ¼ cup almond milk

Instructions

Make the tofu

  1. Preheat oven to 375 degrees

  2. when you open your tofu package set the liquid aside to use later

  3. Cut up the tofu into ½ inch squares

  4. Use a large mixing bowl to combine the tofu with 1 tsp olive oil and the seasoing (salt, pepper, black garlic, turmeric, paprika, nutritional yeast)

  5. Toss the tofu gently in the mixing bowl

  6. Bake the tofu in the oven for 20 minutes then allow to rest

Make the vegetables

  1. Heat 2 tsp olive oil in a large skillet before sauteing onions ginger jalapenos and garlic for 1-2 minutes

  2. Stir in the bell peppers and simmer for 2 minutes

  3. Stir in the tofu liquid from the container then ¼ cup water and ¼ cup almond milk

  4. Put the lid on and simmer on medium for 3 minutes

  5. Remove from the heat and vigorousl;y whisk in the cornstarch then scoop skillet contents into a bowl and set aside

Make the rice

  1. Reheat skillet on high and combine the risce, water, and vegetable bullion- stir

  2. Reduce heat to medium, add the lid back on, and cook until rice is done (8-12 minutes)

  3. Stir occassionaly – add more water if necessary

  4. Combine rice tofu and vegetable sauce before serving!

You May Also Like

Subscribe to out newsletter 4 more recipes

50 Healthy Vegan Dinner Recipes For Weight Loss  

50 Healthy Vegan Dinner Recipes For Weight Loss  

Intro: Healthy Vegan Dinners For Weight Loss 

Are you on a vegan weight loss diet and need dinner recipe ideas? Food should never have to feel boring or tedious! It should be fun, delicious, and always nutritious. Furthermore you want to feel full and satisfied at the end of the night to avoid those late night munchies. That’s why we have gathered these recipes: healthy vegan dinners for weight loss. 

Stir Frys

If you love colorful vegetables with poppin flavor this stir fry slaw is just the low calorie dinner dish for you.

healthy vegan dinner for weight loss diet
Broccoli Slaw

Vegetables and beans are the perfect filling meal. The flavors are amazing and it’s full of protein and nutrients. 

This recipe is packed with filling nutrients like fiber and protein. The low calorie vegetables help keep you super full for a longer period of time. 

You will adore this buckwheat stir fry mixed with vegetables and roasted buckwheat groats. It is a simple meal packed with a variety of nutrients. Furthermore it’s ready in under 30 minutes!

healthy vegan dinner for weight loss diet
Stir Fry Salad

Vegetable Noodles 

Spaghetti squash is another amazing recipe for your vegan weight loss diet. It’s low in calories and carbs yet still packed with vitamins and minerals. Ditch that pasta for these noodles instead. 

Speaking of healthy vegetable noodles this sweet potato dish is easy and delicious. Not to mention that sweet potatoes are super cheap and filling. Try this healthy vegan dinner for weight loss. 

healthy vegan dinner for weight loss diet

Curry’s & Soups 

Did you know the spices in curry can actually help with weight loss? Spices like turmeric and flavors like ginger aid in digestion and promote wellness. This vegan vegetable curry hits the spot too. 

Tofu nuggets and curry soup is absolutely heavenly with a healthy plant based protein! 

This plant based red lentil curry is the perfect healthy pantry stable dish. furthermore its ready in under 30 minutes!

Red Lentil Vegan Dinner

Red Bliss potatoes and light and hearty broth makes the best healthy vegan dinner for weight loss. With only 150 calories per serving you can even have seconds! 

If you’re looking for something super filling with minimal calories try cabbage soup. The cabbage soup diet has helped countless people drop the pounds fast. 

With simple ingredients like: onions, garlic, ginger, carrots, coconut milk, curry paste, and cashews it’s no wonder this soup is a top favorite for healthy vegan dinner for weight loss!

healthy vegan dinner for weight loss diet
healthy vegan dinner for weight loss diet

All you need to make detox lentil soup is Green Lentils, Celery, Carrot, Onion, Ginger Paste, and various seasonings.

recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade
Easy Vegetable Pumpkin Soup


Oven Baked 

Who needs meatloaf when you can make plant based lentil loaf?! Lentils and flax meal come together with the perfect spices for an amazing recipe. You will definitely want this one on your vegan weight loss diet. 

These stuffed bell peppers are loaded with quinoa, corn, beans and the perfect seasoning! Packed with flavor and prepped in 25 minutes, this dish makes a healthy vegan dinner for weight loss!

Oven Baked Stuffed Pepper

This bakes squash includes simple and delicious ingredients such as: butternut squash, black beans, fresh spinach, onions, rice, corn, and seasoning.

These cauliflower steaks are the perfect recipe for your vegan weight loss diet. All you need is: cauliflower heads, olive oil, ground flax seeds or breadcrumbs, and these delicious spices. 

healthy vegan dinner for weight loss diet
Baked Cauliflower

Cultural Cuisine

Vegan sushi is easier than you think to make right at home. Furthermore its way more affordable than take out and its super tasty!

This one pan tofu dinner is spicy, sweet, and tangy all brought together in an Asian style cuisine.

Spicy Tofu Recipe

With ingredients like garam masala, fresh tomatoes, and potatoes this dish is an African favorite. 

Upma is a traditional south Indian recipe that is normally prepared with semolina or coarse rice flour. The flavor combinations are absolutely delicious and it’s simple to make in your instant pot.

healthy vegan dinner for weight loss diet

Yum i have always adored Pancit! Made with rice noodles and vegetables, if you e never tried Pancit this is the recipe to start with!

Salads 

All you need for this fresh vegetable salad is 1 cup kale chopped, 1 cup carrots shredded, 1 cup cabbage shredded, 1/2 cup waterchestnuts canned in water, 1/2 cup avocado, 1/4 cup aquafaba one can of chickpea water, 6 whole cherry tomatoes, 2 tbsp hemp seeds, and some seasonings. Get the recipe!

This vegan Apple Cucumber Mint Salad is a heavenly gluten-free salad! It’s flavored with refreshing ingredients like mint and lemon juice! The protein rich Peanut Butter adds a creamy layer too. It’s ready in 10 minutes using simple ingredients already available in your kitchen.

Vegan Blackberry Salad

Perfect For Meal Prep Dinners

Plant Based Burritos

All you need for this quinoa pesto is: raw baby spinach leaves, fresh basil leaves, lemon juice, water, walnuts,  garlic, quinoa, and spices! It’s simple enough to put together as well!

Chickpeas are an amazing meat replacement for your vegan weight loss diet. Air Fryer Veggie chickpea Burger is perfect recipe anytime you want to quickly wrap up a meal. They’re easy to make and perfect for meal prepping!

healthy vegan dinner for weight loss diet

Buddha bowls are some of my favorite dinner meal prep ideas!

Healthy Buddha Bowl With Plant Protein

Vegan Lentil Bolognese is Easy to Make and High in Protein.

You may also like:

Hemp seed pasta sauce recipes
sweet potatoes black beans and vegetables high protein bowl Healthy vegan/ vegetarian recipes for meal prep and weight loss
Black Bean Protein Bowl

More Recipes You May Like:

20 Plant Based Recipes I Ate To Lose 60 LBS

Subscribe For More Vegan Weight Loss Dinner Recipes