This green pea hummus is light, refreshing, and perfect for summertime! It’s an easy vegan dip made with green peas, olive oil, lemon, garlic, and fresh parsley. Enjoy it with sliced veggies and crackers, or spread it on sandwiches and toast. It’s ready in 10 minutes with 10 simple ingredients!

Wait, hummus made with PEAS? I know, it may sound odd… but trust me on this one. Green pea hummus is my new favorite dip! We’re saying goodbye to chickpeas (just this once!) and using green peas instead. The result? A vibrant, refreshing, sweet yet savory, light and summery dip.

This green pea hummus is:

• Vegan, dairy-free, soy-free, nut-free, and gluten-free
• Light, refreshing, and subtly sweet
• Ready in 10 minutes
• Made with 10 healthy ingredients
• Unique in its flavor // Subtly sweet yet savory
• Great for summer and warm weather!

WHAT INGREDIENTS ARE IN GREEN PEA HUMMUS?

This green pea dip is made with just 10 ingredients:

• Green peas: Green peas are the center of this dip. Use frozen green peas and let them thaw before preparing the recipe.
• Tahini: Tahini helps to create a creamy consistency. This nut-free spread is made from sesame seeds.
• Olive oil: I recommend using a high-quality extra virgin olive oil for the best flavor.
• Lemon juice: Fresh lemon juice or store bought lemon juice can be used.
• Garlic: We’ll use a couple of garlic cloves, but you can add more if you’re a big garlic lover.
• Parsley: Fresh parsley lightens the dip and adds some freshness to the overall flavor.
• Seasoning: In particular, we’ll use onion powder, salt, and black pepper.
• Water: Add more or less water to achieve your desired consistency. More water creates a thinner spread while less water creates a thick + chunky dip.

HOW TO MAKE HUMMUS WITH GREEN PEAS

To view the full recipe and step-by-step instructions, scroll down to read the recipe card below.

One of the best things about this recipe is how easy peasy it is! No pun intended 😉 Start by allowing the frozen green peas to completely thaw. If you’re in a rush, you can microwave them for 2 minutes. Be sure they cool before moving forward with the recipe.

Combine all ingredients in a food processor or a blender. Process the ingredients until a thick paste is formed. Add water, 2 tbsp at a time, until you achieve a consistency that looks good to you. I like mine on the thinner side, so I typically use 3-4 tbsp water.

HOW TO SERVE THIS RECIPE

Dip: Enjoy it with sliced vegetables, like carrots, celery, bell peppers, and cucumber. Also, use it as a dip for crackers and warm pita bread.

Spread: Spread it on sandwiches, toast, veggie burgers, bagels, and homemade pizzas.

Dressing: Toss it in your favorite salad or pasta for a light and refreshing meal.

KAYLIE’S TIPS

Use frozen green peas. I do not recommend canned peas. Stick with frozen green peas and let them thaw before beginning the recipe. If you’re in a rush, you can microwave the green peas for 2 minutes instead of waiting for them to thaw. If you do this, allow the peas to cool down to room temperature afterwards.

Make it thick or thin. Alter the consistency by adding more or less water to the food processor. More water will create a thin consistency, while less water will keep it thick and chunky.

Store in the refrigerator. Saving for later? Transfer the green pea hummus to a lidded mason jar or airtight container. Keep it in the refrigerator. It will last for 5-7 days.

GREEN PEA HUMMUS

•  Prep Time: 10 minutes
•  Total Time: 10 minutes
•  Yield: 2 cups 1x
•  Category: Dip, Dressing, and Spreads
•  Method: Blend
•  Cuisine: American
• Diet: Vegan

DESCRIPTION

This green pea hummus is a healthy vegan dip made with 10 ingredients. It’s light, refreshing, subtly sweet yet savory, and great as a healthy snack!

INGREDIENTS

GREEN PEA HUMMUS

• 2 cups frozen green peas, completely thawed
• 1/4 cup tahini
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 2 cloves garlic
• 2 tbsp chopped fresh parsley
• 1 tsp salt
• 1/2 tsp onion powder
• 1/4 tsp black pepper
• 2–4 tbsp water, as needed

GARNISH

• Green peas
• Olive oil
• Fresh parsley

INSTRUCTIONS

1. Add all ingredients (except water) to a food processor or high-speed blender.
2. Process the ingredients until combined. Add water, 1-2 tbsp at a time, to achieve your desired consistency. More water will create a thin dip while less water will create a thick dip.
3. Transfer green pea hummus to a bowl. Garnish with peas, olive oil, and fresh parsley.

NOTES

• Store green pea hummus in a jar or airtight container in the refrigerator. It will keep for 5-7 days.

NUTRITION

• Serving Size: 1/4 cup
• Calories: 115
• Sugar: 1g
• Fat: 9g
• Saturated Fat: 1g
• Carbohydrates: 6g
• Fiber: 2g
• Protein: 3g

This 5-minute homemade peanut butter is easy, creamy, and requires just ONE ingredient! Enjoy it on oatmeal, toast, smoothie bowls, or any recipe that calls for peanut butter. Once you learn how easy it is, you’ll never want to use store bought nut butter again!

Who else LOVES peanut butter?! If you couldn’t already tell, nut butter is often included in my recipes. Peanut butter, in particular, is my favorite. The rich, peanutty flavor + smooth and creamy consistency brings so many breakfasts, desserts, and baked goods to new heights.

Once you try this homemade peanut butter, you won’t be reaching for the store-bought varieties again. It’s just so quick, easy, and delicious… why not make it at home? Plus, you’ll practically feel like a wizard while you watch the roasted peanuts turn into melty, drippy, liquid gold. (I always make homemade nut butter, but I still stare in amazement every time!)

What else is great about this recipe? You can make it exactly how you like it. You only need one ingredient – and that’s peanuts, of course. I recommend using the roasted and unsalted variety. This allows you to add whatever level of saltiness you enjoy. If you want to use raw peanuts, do your thang. Personally, I think roasted peanuts provide a richer, deeper, and overall better flavor.

This homemade peanut butter is:

• Smooth, creamy, and perfectly peanutty
• Requires only ONE ingredient
• Prepared in just 5 minutes
• Easily adaptable with optional add-ins
• Lasts for several weeks!

HOW TO MAKE PEANUT BUTTER

Scroll down to view the recipe card for the full ingredient list and step-by-step instructions.

Time for the magic to happen! First, add your peanuts to a high-powered blender or food processor. Pulse the peanuts for about 1 minute. They will turn it a crumbled, dry, and gritty flour.

Scrape down the sides of the container with a spoon or rubber spatula. Then, pulse the peanuts again for about 3-4 minutes. They will form into a thick dough and, eventually, into a smooth nut butter. Be patient and continue processing until this is achieved. I promise, your peanuts will turn into a drippy and buttery consistency.

BEST TYPE OF PEANUTS FOR HOMEMADE PEANUT BUTTER

There are various varieties of peanuts: raw, roasted unsalted, roasted salted, sweet and salty, etc. Well, which one creates the best peanut butter? Dry roasted peanuts create the best homemade peanut butter.

Specifically, I recommend using roasted unsalted peanuts. This way, you’re able to add your own salt and achieve the exact level of saltiness you desire. Alternatively, you can enjoy a totally salt-free recipe. I love adding pink Himalayan salt to mine!

OPTIONAL ADD-INS

Feel free to get creative and experiment with your homemade nut butter. Once the nuts have processed into a smooth consistency, you can toss in some salt, sweetener, and other add-ins.

Optional add-ins for homemade peanut butter:

• Ground cinnamon
• Coconut sugar
• Maple syrup
• Ground flaxseed, hemp seeds, or chia seeds
• Cocoa power or cacao powder
• Chocolate chips or cacao nibs
• Finely chopped peanuts (for crunchy nut butter)
• Peanut oil

DOES HOMEMADE PEANUT BUTTER NEED TO BE REFRIGERATED?

If you plan to use up all of the nut butter within a couple days, you can store it at room temperature. However, if it will last you a week or longer, store it in the refrigerator. Why? Natural oils within the peanuts will become rancid and spoiled if left at room temperature for weeks on end.

HOW LONG DOES HOMEMADE PEANUT BUTTER LAST?

Errrr, as long as your willpower allows? Kidding! Kind of. 😉

Homemade peanut butter will keep fresh for several weeks in the refrigerator. Make sure you store it in an airtight mason jar, weck jar, or lidded container.

HOMEMADE PEANUT BUTTER

•  Prep Time: 5 minutes
•  Total Time: 5 minutes
•  Yield: 1 cup 1x
•  Category: Dip, Dressing, and Spreads
•  Method: Blend
•  Cuisine: American
• Diet: Vegan

DESCRIPTION

This 5-minute homemade peanut butter is so EASY! Prepare this creamy nut butter with just ONE ingredient and a blender or food processor. Enjoy it on oatmeal, toast, smoothie bowls, and more.

INGREDIENTS

PEANUT BUTTER

• 2 cups roasted unsalted peanuts
• 1/2 tsp salt (optional, but recommended)

OPTIONAL ADD-INS

• 1–2 tbsp sweetener (sugar, coconut sugar, maple syrup)
• 1–2 tbsp cocoa powder
• 1–2 tbsp seeds (hemp, chia, ground flaxseed)
• 1/2 tsp ground cinnamon
• Peanut oil (if needed when using other add-ins)

INSTRUCTIONS

1. Add peanuts and salt to a food processor or high-powered blender (like a Vitamix).
2. Pulse the peanuts for 1 minute. They will form into a dry, crumbly, and gritty flour. Scrape down the sides of the container with a spoon or rubber spatula. Process the peanuts again for 2-3 minutes. It will start to form into a thick paste. Continue pulsing/blending for 1-2 minutes. Eventually, the peanuts will form into a smooth and creamy butter. If you are including add-ins, add them now and blend together until smooth.
3. Transfer peanut butter to a lidded jar or container.

NOTES

• Omit the salt if you’re already using salted peanuts.
• Store peanut butter in the refrigerator. It will keep for several weeks.

NUTRITION

• Serving Size: 2 tbsp
• Calories: 160
• Sugar: 1g
• Fat: 14g
• Saturated Fat: 2g
• Carbohydrates: 5g
• Fiber: 2g
• Protein: 7g

This vegan cashew cream sauce is a delicious addition to any recipe! It’s super smooth and creamy with a savory, subtly “cheesy,” and tangy flavor. This will be your go-to dairy-free replacement for any creamy sauce or condiment, like alfredo and sour cream. It’s quick and easy, made with 8 healthy ingredients, and ready in under 30 minutes. Let’s do this!

Say hello to your new best friend! If you follow a plant-based diet, this cashew cream sauce will be a very popular recipe in your household. In fact, I make this at least once every single week. It’s commonly referred to as “liquid gold” in my kitchen. I use it on EVERYTHING. (And I really mean everything!)

It’s super creamy, bright and tangy, and perfectly savory. The best part? You can adjust the amount of liquid to make it as thin or as thick as you’d like. Oftentimes, I prepare the recipe as written and use it as a sauce or dressing. Alternatively, you can reduce the amount of water and enjoy it as a replacement for sour cream. You’ll be adding this sauce to pasta, salads, sandwiches, burritos, pizza, soup, chili, curry, tacos, and so much more. Name any meal and this cashew cream will make it 10x better – I guarantee it!

This cashew cream sauce is:

• Vegan, dairy-free, gluten-free, and oil-free
• A healthy alternative to heavy cream, alfredo, and sour cream
• Quick and easy // Ready in under 30 minutes
• Made with 8 ingredients and easily adaptable
• Super versatile // Can be enjoyed with countless recipes!

WHAT INGREDIENTS ARE IN VEGAN CASHEW CREAM?

• Cashews: Raw cashews are the main ingredient in this cashew cream. Be sure to use the raw variety instead of roasted cashews.
• Nutritional yeast: Nutritional yeast provides a subtle “cheesy” flavor. It’s also loaded with B vitamins, magnesium, copper, and manganese.
• Lemon juice: A dash of lemon juice adds a tartness that mimics real cream.
• Mellow white miso paste: Mellow white miso paste is a key ingredient for flavor depth. It’s a popular “secret ingredient” in dairy-free recipes.
• Seasoning: In particular, we’ll use garlic powder, onion powder, salt, and black pepper.

HOW TO MAKE CASHEW CREAM SAUCE

For the full ingredients list and step-by-step instructions, scroll down to view the recipe card below.

SOAK THE CASHEWS

First, add the cashews to a bowl. Bring water to a boil on the stove, then pour the boiling water over the cashews. Set aside to soak for 20 minutes.

BLEND THE INGREDIENTS

Next, transfer the soaked cashews (along with the water) to a high-powered blender. Add all of the other ingredients. This includes the nutritional yeast, lemon juice, mellow white miso paste, garlic powder, onion powder, salt, and black pepper.

Blend the ingredients on high speed for a few minutes, or until a totally smooth and creamy sauce forms. Finally, transfer the sauce to an airtight jar or container. Store in the refrigerator where it will keep for 4-5 days.

WHY DO YOU NEED TO SOAK CASHEWS?

First thing’s first: don’t skip the soaking process! It’s super important to soak the cashews before blending. How come? While soaking, the raw cashews will soften, absorb some of the water, and become plump in size. This helps them blend into a super smooth and creamy sauce later on.

WHY IS MY CASHEW CREAM GRAINY?

If your cashew cream is grainy, one of two things likely occurred: the cashews were not soaked long enough or the blades of your blender are getting dull.

I highly suggest using a high-powered blender or food processor for this recipe. Personally, I use my Vitamix blender. Be sure to blend the ingredients for a few minutes or until a completely smooth consistency forms. If needed, a teaspoon of oil (such as melted coconut oil or olive oil) will help you achieve a smoother texture.

WAYS TO USE VEGAN CASHEW CREAM SAUCE

There are endless ways to use this cashew cream sauce! One of my favorite things about this recipe is how versatile it is. By adjusting the amount of water in the recipe, you can make it thinner or thicker (as needed). In other words, create a thin consistency to use it as a sauce/dressing or reduce the water to create a thick cream.

• As a sauce or dressing: Enjoy as a pasta sauce, salad dressing, pizza sauce, or drizzled over roasted vegetables, grain bowls, and buddha bowls.
• To replace sour cream: Add a dollop to your favorite sandwich, veggie burger, chili, burritos, tacos, baked potatoes, and soup.
• As a dip: Use it as a dip for raw vegetables, crackers, baked french fries, and warm pita bread.

CASHEW CREAM SAUCE

•  Prep Time: 25 minutes
•  Total Time: 25 minutes
•  Yield: 2 cups 1x
•  Category: Dip, Dressing, and Spreads
•  Method: Blend
•  Cuisine: American
• Diet: Vegan

DESCRIPTION

This vegan cashew cream sauce is a delicious addition to any and every recipe! It’s super smooth and creamy with a savory, subtly “cheesy,” and tangy flavor. It will be your new dairy-free replacement for any creamy sauce or condiment, like alfredo and sour cream. Enjoy it as a pasta sauce, salad dressing, or drizzled on pizza. Alternatively, add a dollop to sandwiches, chili, burritos, tacos, and so much more. You can enjoy it with nearly everything!

INGREDIENTS

• 1 cup raw cashews
• 1/4 cup nutritional yeast
• 1 tbsp lemon juice
• 1 tbsp mellow white miso paste
• 1 tsp garlic power
• 1 tsp onion powder
• 3/4 tsp salt
• 1/3 tsp black pepper

INSTRUCTIONS

1. Add the raw cashews to a bowl. Set aside.
2. In a small pot, bring 1 + 1/4 cups water to a boil. Once boiling, pour water over the raw cashews. Soak the cashews for 20 minutes.
3. Transfer the soaked cashews (along with the water) to a high-powered blender. Add nutritional yeast, lemon juice, mellow white miso paste, garlic powder, onion powder, salt, and black pepper. Blend on high until smooth and creamy.
4. Transfer the cashew cream sauce to an airtight jar or container. Keep stored in the refrigerator.

NOTES

• Cashew cream sauce will keep for 4-5 days in the refrigerator.

NUTRITION

• Serving Size: 1/4 cup
• Calories: 100
• Sugar: 1g
• Fat: 6g
• Saturated Fat: 1g
• Carbohydrates: 6g
• Fiber: 1g
• Protein: 4g

These sweet potato black bean quesadillas are vegan, dairy-free, and SO delicious! Enjoy a crispy tortilla stuffed with “cheesy” sweet potato spread + spicy black beans, corn, and onion. Serve them with salsa, guacamole, and pico de gallo. It’s the ultimate vegan comfort food that everyone will love!

Good news! You don’t have to say goodbye to quesadillas when you go vegan or ditch dairy. In fact, these are the BEST vegan + vegetarian quesadillas you’ll ever try! Who needs plain old cheese quesadillas when you can create filling, nutritious, and irresistibly delicious sweet potato black bean quesadillas? The crispy tortillas are stuffed with a rich and creamy, sweet and smoky sweet potato spread + spicy black beans, corn, and diced onion.

These black bean and sweet potato quesadillas are:

• Vegan, dairy-free, and gluten-free
• Made with healthy, wholesome ingredients
• Creamy, filling, and satisfying
• Easy to make and great for sharing
• Perfect for parties, game day, and pot lucks
• The ultimate comfort food
• Vegetarian and meat-eater approved
• Ridiculously tasty!

SWEET POTATO BLACK BEAN QUESADILLAS

Sweet Potato Black Bean Quesadillas

WHAT INGREDIENTS ARE IN SWEET POTATO QUESADILLAS?

• Sweet potato. Sweet potatoes are rich in vitamin A, vitamin C, potassium, and vitamin E.
• Black beans. They are packed with protein, fiber, iron, folate, phosphorus, thiamin, and riboflavin.
• Corn. Corn contains B vitamins, potassium, and various healthy plant compounds.
• Cashews. They provide healthy fats, protein, and a creamy consistency for the filling.
• Nutritional yeast. Nutritional yeast adds a “cheesy” flavor and is packed with B vitamins.
• Tortillas. Use white/whole wheat tortillas or gluten-free flour tortillas.
• Onion and garlic. These not only provide flavor and aroma, they are packed with nutrients and antioxidants.
• Almond milk. Any type of plant-based milk can be used for this recipe, but I use almond milk.
• Lemon juice. Lemon juice adds the perfect hint of sour flavor for the “cheesy” sweet potato filling.
• Seasoning and spices. To enhance the flavor of all other ingredients.

HOW TO MAKE VEGAN SWEET POTATO AND BLACK BEAN QUESADILLAS

For the full recipe, scroll down to view the recipe card below.

First, prepare the sweet potatoes and cashews.

• To cook the sweet potatoes: Add cubed sweet potato to boiling water. Cook for 15-20 minutes or until tender. After, drain the water.
• To soak the cashews: Bring water to a boil. Add cashews to a bowl. Pour boiling water over the cashews and soak for 15-20 minutes. After, drain the water.

Second, prepare the “cheesy” sweet potato filling.

• To create the “cheesy” sweet potato filling: Add cooked sweet potato, soaked cashews, nutritional yeast, almond milk, lemon juice, salt, and black pepper to a blender. Blend on high speed until smooth and creamy.

Third, prepare the beans and corn.

• To create the bean and corn mixture: Heat a skillet on medium-low temperature. Add oil, diced onion, and minced garlic. Sauté for 5 minutes. Add black beans, corn, chili powder, chipotle powder, cumin, smoked paprika, salt, and black pepper. Sauté for an additional 5 minutes.

Fourth, prepare the quesadillas.

• To assemble the quesadillas: Spread the “cheesy” sweet potato filling across half a tortilla. Add several spoonfuls of the black bean and corn mixture on top. Fold the quesadilla in half. Carefully transfer the quesadilla to a greased skillet on medium temperature. Cook for 1-2 minutes, then gently flip to cook the other side. After, slice into triangles and serve.

FREQUENTLY ASKED QUESTIONS (FAQ)

WHAT IS USED TO MAKE VEGAN CHEESE?

These sweet potato black bean quesadillas are vegan and dairy-free. Therefore, no cheese is used in the recipe. To replace traditional cheese, we’re using a “cheesy” sweet potato filling instead. It’s creamy, rich, and acts as a delicious replacement. The vegan “cheese” filling is made from sweet potatoes, cashews, nutritional yeast, lemon, salt, and black pepper.

WHAT TORTILLAS ARE USED FOR QUESADILLAS?

Flour tortillas work best for quesadillas. They are pliable, large in size, and strong enough to hold the ingredients together. You can either use white flour or whole wheat flour tortillas. If you are following a gluten-free diet, be sure to use gluten-free flour tortillas. I do not recommend brown rice or corn tortillas; they are not pliable and sturdy enough. They will likely break and fall apart.

HOW DO YOU FLIP A QUESADILLA?

First, make sure you are preparing the quesadilla properly. There are two ways to prepare them:

• Option #1: Spread the filling across the whole tortilla. Place an additional tortilla on top.
• Option #2: Spread the filling across half the tortilla. Fold the tortilla in half to cover the filling.

Option #2 is the superior choice! It is far easier to flip a half quesadilla than an entire quesadilla all at once. So, how exactly do you flip a quesadilla?

• To flip a quesadilla: Warm a skillet on medium temperature. Add 1 tsp oil or spray with non-stick cooking spray. Place the quesadilla onto the skillet. Cook for 1-2 minutes or until golden brown. Use a large spatula to gently lift the quesadilla off of the skillet. Swiftly flip to cook the other side for an additional 1-2 minutes. After, gently remove from the skillet and slice into triangles.

HOW DO YOU KEEP QUESADILLAS CRISPY?

To create crispy quesadillas, they need to be cooked on a hot skillet with a dash of oil. At the very least, spray the skillet with nonstick spray. Allow the quesadilla to cook until golden brown before flipping to cook the other side. They will be hot, crispy, and cooked to perfection if you follow these instructions!

SWEET POTATO BLACK BEAN QUESADILLAS

•  Prep Time: 50 minutes
•  Cook Time: 10 minutes
•  Total Time: 1 hour
•  Yield: 6 quesadillas 1x
•  Category: Dinner
•  Method: Cook
•  Cuisine: Mexican
• Diet: Vegan

DESCRIPTION

These sweet potato black bean quesadillas are vegan, dairy-free, and SO delicious! Enjoy a crispy tortilla stuffed with “cheesy” sweet potato filling + spicy black beans, corn, and onion. Serve with salsa, guacamole, and pico de gallo.

INGREDIENTS

“Cheesy” Sweet Potato Filling:

• 2 large sweet potatoes, cubed (~3 heaping cups)
• 1/2 cup cashews
• 1/4 cup nutritional yeast
• 2 tbsp almond milk
• 1 tbsp lemon juice
• 1/4 tsp salt
• 1/4 tsp black pepper

Quesadillas:

• 6 flour tortillas (whole wheat, white, or gluten-free)
• 1 tbsp oil
• 1 small white or yellow onion, diced
• 3 cloves garlic, minced
• 1 can black beans, drained and rinsed
• 1 can corn kernels, drained and rinsed
• 1/2 tsp chili powder
• 1/2 tsp chipotle powder
• 1/2 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp salt
• 1/4 tsp black pepper

For Serving:

• Salsa
• Guacamole
• Pico de Gallo

INSTRUCTIONS

1. Prepare sweet potatoes: Boil cubed sweet potatoes for 15-2o minutes or until tender and cooked through. After, drain water.
2. Prepare cashews: Bring several cups of water to a boil. Add cashews to a bowl. Pour boiling water over the cashews and soak for 15-20 minutes. After, drain water.
3. Prepare “cheesy” sweet potato filling: Add sweet potatoes, cashews, nutritional yeast, almond milk, lemon juice, salt, and black pepper to a blender. Blend on high-speed until smooth and creamy.
4. Prepare black beans and corn: Warm a skillet on medium-low temperature. Add oil, diced onion, and minced garlic. Sauté for 5 minutes. Add black beans, corn, chili powder, chipotle powder, ground cumin, smoked paprika, salt, and black pepper. Sauté for 5 minutes.
5. Assemble quesadillas: Spread “cheesy” sweet potato filling across half a tortilla. Add several spoonfuls of the black bean and corn mixture on top. Fold tortilla in half.
6. Cook quesadillas: Heat a skillet on medium temperature. Add 1 tsp oil or spray with nonstick cooking spray. Carefully transfer quesadilla onto the skillet. Cook for 1-2 minutes or until golden brown. Gently flip to cook the other side for an additional 1-2 minutes. Remove from the skillet and slice into triangles.
7. To serve: Serve quesadillas with salsa, guacamole, and pico de gallo.

NOTES

• Flour tortillas are best. Use either whole wheat, white, or gluten-free flour tortillas. I do not recommend brown rice or corn tortillas; they are not pliable and sturdy enough.

NUTRITION

• Serving Size: 1 quesadilla
• Calories: 384
• Sugar: 6g
• Fat: 10g
• Saturated Fat: 1g
• Carbohydrates: 58g
• Fiber: 13g
• Protein: 16g

These vegan buffalo cauliflower wings are crispy, spicy, and secretly healthy! The soft and tender cauliflower “wings” are baked to perfection then tossed in hot buffalo sauce. Dip them in vegan ranch dressing and serve with celery stalks. It’s a delicious appetizer that could fool vegetarians and meat eaters, alike!

In case you couldn’t already tell, this recipe isn’t your traditional baked cauliflower. It’s brought to you in the best disguise: a crispy breaded coating + spicy buffalo dressing. There’s no need for chicken wings when you can enjoy these instead! It’s a healthy alternative to the real deal.

These buffalo cauliflower wings are:

• Vegan, dairy-free, and gluten-free
• Crispy on the outside yet soft on the inside
• Packed with spice and heat!
• Secretly healthy / Baked instead of fried
• Easy to make with minimal ingredients
• A sneaky way to get your family to eat more veggies!
• A tasty snack, appetizer, or side dish
• Great for parties, game day, and pot lucks

WHAT INGREDIENTS ARE IN CAULIFLOWER BUFFALO WINGS?

• Cauliflower. We can’t make cauliflower wings without cauliflower, right? Not only is it a healthy alternative to chicken, but it’s also packed with nutrition. There are several benefits of eating cauliflower including vitamin C, vitamin K, folate, fiber, and antioxidants.
• Flour. We’ll use either traditional or gluten-free all-purpose flour for the batter. The choice is yours!
• Almond milk. Almond milk and flour create the crispy cauliflower wing coating. If you have a nut allergy, feel free to use soy milk instead.
• Buffalo sauce. Time to put your favorite buffalo sauce to use! I recommend Frank’s Red Hot sauce. It’s undeniably delicious and pairs perfectly with the baked cauliflower.
• Vegan butter. Just a couple tablespoons of vegan butter is added to the buffalo sauce to get that authentic, buttery, “wing” flavor.
• Spices and seasoning. Specifically, we’ll use garlic powder, smoked paprika, salt, and black pepper.

HOW TO MAKE VEGAN BUFFALO CAULIFLOWER WINGS

For the full recipe, scroll down to view the recipe card below.

Begin by preheating the oven to 450 degrees F and lining a baking sheet with parchment paper. Also, chop the cauliflower head into small florets.

Next, combine flour, garlic powder, onion powder, smoked paprika, and salt in a large bowl. Whisk together. Then, add almond milk and whisk together once more.

Dip each cauliflower floret into the batter, ensuring it is evenly coated. Tap off any excess batter and place cauliflower onto the baking sheet. Repeat until all cauliflower is used. Bake for 20 minutes, flipping halfway through.

Meanwhile, microwave the vegan butter for 15-25 seconds to melt. Mix melted vegan butter with buffalo sauce.

Transfer baked cauliflower into a bowl. Toss baked cauliflower in the buffalo sauce; be sure to evenly coat each wing. Transfer cauliflower back onto the baking sheet. Bake for an additional 15-20 minutes. Serve the baked cauliflower buffalo wings alongside ranch dressing, celery stalks, and carrots.

KAYLIE’S TIPS

• If you are following a gluten-free diet, be sure to use gluten-free flour rather than traditional all-purpose flour. The recipe works well either way!
• These vegetarian wings are delicious all on their own, but you can also serve them with ranch dressing dip, celery stalks, and sliced carrots. Additionally, you can add these vegan buffalo cauliflower wings to pizza, tacos, sandwiches, and salads!
• Got leftovers? Store leftovers in the refrigerator. To reheat, bake them at 425 degrees F for 5-8 minutes.

VEGAN BUFFALO CAULIFLOWER WINGS

•  Prep Time: 10 minutes
•  Cook Time: 40 minutes
•  Total Time: 50 minutes
•  Yield: 3–4 servings 1x
•  Category: Appetizer
•  Method: Bake
•  Cuisine: American
• Diet: Vegan

DESCRIPTION

The BEST vegan buffalo cauliflower wings! They are crispy on the outside yet soft on the inside. The soft and tender cauliflower “wings” are baked to perfection then coated in spicy buffalo sauce. It’s a secretly healthy appetizer, snack, and party food that everyone will love!

INGREDIENTS

• 1 large head cauliflower
• 1 cup flour (all-purpose or GF all-purpose)
• 1 cup almond milk
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp smoked paprika
• 1/2 tsp salt
• 3/4 cup buffalo sauce (such as Frank’s Red Hot)
• 2 tbsp vegan butter, melted*

INSTRUCTIONS

1. Preheat oven to 450 degrees F. Line a baking sheet with parchment paper.
2. Cut cauliflower head into small florets, removing the stem and leaves.
3. Combine flour, garlic powder, onion powder, smoked paprika, and salt in a large bowl. Whisk together. Add almond milk and whisk together once more.
4. Dip each cauliflower floret into the batter, ensuring it is evenly coated. Tap off any excess batter and transfer cauliflower to the baking sheet. Repeat until all cauliflower is used.
5. Bake cauliflower wings for 20 minutes, flipping halfway through.
6. Combine melted butter and buffalo sauce in a large bowl. Toss baked cauliflower wings in the buffalo sauce. Be sure each wing is fully submerged and evenly coated.
7. Transfer wings back to the baking sheet. Bake for an additional 15-2o minutes.
8. Remove cauliflower wings from the oven and serve with ranch dressing dip, celery, and carrots.

NOTES

*To melt vegan butter, microwave it for 15-20 seconds.

NUTRITION

• Serving Size: 1 serving (1/4 recipe)
• Calories: 229
• Sugar: 3g
• Fat: 7g
• Saturated Fat: 1.5g
• Carbohydrates: 34g
• Fiber: 7g
• Protein: 6g

This orange tofu is vegan, gluten-free, and full of flavor! It’s an easy vegan dinner recipe made with crispy fried tofu and a sweet, tangy, sticky orange sauce. It’s reminiscent of the delicious Chinese inspired dish we all know and love!

This vegan-friendly alternative to orange chicken is so delicious; it just might become your new favorite dinner! Truthfully, I’m not the world’s biggest tofu fan. It’s not my typical go-to ingredient when cooking. But, let me tell you… this orange tofu recipe takes things to a whole new level.

You know that bland and spongey tofu block most of us shy away from? This orange tofu is like the wild, cooler, party version of that. It’s flavorful, crispy, and oh so tasty. First, we’ll fry the tofu to create crispy golden cubes. Then, we’ll coat the fried tofu in a sweet, sour, and tangy homemade orange sauce. I’m confident this dish can turn any tofu-hater into a tofu-lover!

This orange tofu recipe is:

• Vegan, vegetarian, dairy-free, and gluten-free
• Bursting with sweet and tangy flavor
• Made with no refined sugar
• Easy to prepare and ready in 30 minutes

WHAT IS ORANGE SAUCE MADE OF?

Orange sauce is typically made of orange juice or orange zest, vinegar, soy sauce, sugar, and oil. This particular recipe uses fresh orange juice and maple syrup.

WHAT INGREDIENTS ARE IN ORANGE TOFU?

• Tofu: Tofu is packed with plant-based protein and it’s a great meat-free substitution. Be sure to use extra-firm tofu for this dish.
• Orange juice: This is where the tart and tangy orange flavor comes from! I recommend using pulp-free orange juice.
• Soy sauce or tamari: If you’re strictly gluten-free, be sure to use tamari instead of soy sauce.
• Rice vinegar: Rice vinegar contributes a mild sweetness.
• Maple syrup: Instead of refined sugar, maple syrup makes this orange sauce a bit healthier than alternatives.
• Oil: Sesame oil is the best choice, but extra-virgin olive oil also works.
• Sriracha sauce: Sriracha provides extra flavor and a subtle spice. Instead of sriracha, you can use any garlic chili sauce.
• Garlic: Use fresh minced garlic or garlic powder.
• Ginger: Use finely grated ginger or ground ginger.
• Cornstarch: Cornstarch has two purposes in this recipe: it makes the tofu crispy and thickens the orange sauce.

TIP’S FOR PERFECTING THIS VEGAN-FRIENDLY CHINESE DISH

Don’t skip the cornstarch. Cornstarch is an essential component to the fried tofu and orange sauce. For the tofu, cornstarch is the key to its crispy exterior. For the orange sauce, cornstarch helps to thicken and reduce it into a sticky consistency. If you skip the cornstarch, your tofu won’t be crispy and the sauce will be too watery.

You can bake the tofu instead of frying it. If you’re not a fan of frying or you’re trying to limit oil, have no fear! You can easily bake the tofu instead of pan-frying it. To bake tofu, coat the cubes in cornstarch (as written in the recipe). Then, instead of heating a pan with oil, line a baking sheet with parchment paper. Bake the tofu at 400 degrees F for 25-30 minutes, flipping halfway through, or until golden brown.

What are the best ways to serve orange tofu? I recommend serving this Chinese-inspired dish over rice with green onion and sesame seeds. Alternatively, it pairs well with vegetables, quinoa, or noodles.

Love the orange sauce but can’t eat tofu? Make cauliflower wings and coat them in this yummy sauce!

ORANGE TOFU

•  Prep Time: 20 minutes
•  Cook Time: 10 minutes
•  Total Time: 30 minutes
•  Yield: 2–3 servings 1x
•  Category: Dinner
•  Method: Fry
•  Cuisine: Chinese
• Diet: Vegan

DESCRIPTION

This orange tofu is crispy, sweet, tangy, and easy to make! It’s a healthy vegan and gluten-free dinner recipe that pairs well with rice.

INGREDIENTS

Crispy Tofu

• 1 block extra-firm tofu
• 3 tbsp cornstarch
• 3–4 tbsp oil (sesame or olive oil)

Orange Sauce

• 1 cup orange juice
• 1/4 cup soy sauce or tamari
• 1/4 cup maple syrup
• 1/4 cup rice vinegar
• 1 tsp sriracha sauce
• 4 cloves garlic, minced (or 1/2 tsp garlic powder)
• 1/2-inch ginger, finely grated (or 1/4 tsp ground ginger)
• 2 tbsp cornstarch
• 2 tbsp water

For Serving

• Brown or white rice
• Green onion, to garnish
• Sesame seeds, to garnish

INSTRUCTIONS

1. Press tofu: Remove tofu block from its packaging. Use a tofu press for 15 minutes to remove excess moisture. If you don’t have a tofu press, wrap the tofu in paper towel and place a heavy object on top of it (such as a book).
2. Prepare rice: If serving this dish with rice, prepare it according to package instructions.
3. Crispy tofu: Slice the pressed tofu into 1-inch cubes. Combine the tofu and cornstarch in a bowl. Gently toss the tofu to evenly coat all sides. Warm the oil on medium-high heat in a pan. Fry the tofu for 2-3 minutes on each side, or until golden brown. After, transfer the tofu to a plate and pour out any leftover oil from the pan.
4. Orange sauce: Whisk the orange juice, soy sauce, maple syrup, rice vinegar, sriracha sauce, garlic, and ginger together. In a separate bowl, whisk the cornstarch and water together. Reheat the pan on medium temperature. Pour the orange sauce into the pan and bring it to a boil. Add the cornstarch/water mixture and stir to combine. Once the sauce thickens, add the fried tofu. Toss to evenly coat all of the tofu.
5. Serve: Divide the orange tofu amongst serving bowls with brown or white rice. Garnish with green onion and sesame seeds.

NOTES

• Be sure to use rice vinegar. Do not try to substitute it with apple cider vinegar or white vinegar.
• To bake the tofu: Toss the tofu cubes in cornstarch. Line a baking sheet with parchment paper. Bake tofu at 400 degrees F for 25-30 minutes, flipping halfway through, or until golden brown.
• Nutrition information reflects the orange tofu recipe without any rice.

NUTRITION

• Serving Size: 1/3 recipe
• Calories: 372
• Sugar: 26g
• Fat: 15.5g
• Saturated Fat: 2.5g
• Carbohydrates: 42g
• Fiber: 2g
• Protein: 16g

This easy chickpea curry is healthy, quick, and full of flavor! It’s made with nutritious vegan ingredients including chickpeas, coconut milk, and various spices. You can prepare this one pot recipe in under 30 minutes, making it the perfect go-to dinner for busy nights! Enjoy a delicious and comforting bowl served with basmati rice, cilantro, and lime.

Easy, creamy, comforting, and flavorful. Those are all the things I need in a delicious curry recipe! This easy chickpea curry is vegan, gluten-free, and made with healthy ingredients. Plus, you can tailor it to your liking and easily add additional vegetables to it. Whether it’s a busy week and you’re in need of a meal prep lunch or you have 30 minutes to whip up a satisfying dinner, this recipe is perfect for you!

WHAT INGREDIENTS ARE IN VEGAN CHICKPEA CURRY?

This healthy curry recipe contains the following ingredients:

• Chickpeas
• Coconut milk
• Crushed tomatoes
• Onion
• Garlic
• Curry
• Garam masala
• Coconut sugar
• Lime
• Cayenne
• Salt and pepper

HOW TO MAKE EASY CHICKPEA CURRY

For the full recipe, scroll down to view the recipe card below.

First, add the oil and diced onion to a sauce pot over medium heat. Sauté for 3-5 minutes or until the onions become translucent.

Then, add the minced garlic, curry powder, garam masala, salt, black pepper, and cayenne pepper. Sauté, stirring constantly, for an additional minute.

Next, add the diced tomatoes, chickpeas, coconut milk, and coconut sugar. Stir ingredients together. Simmer for 10-15 minutes or until slightly reduced. After, stir in the lime juice.

Serve over rice and garnish with fresh cilantro.

KAYLIE’S TIPS

I’m happy to share some of my best tips for perfecting this easy chickpea curry recipe below!

ARE GARBANZO BEANS AND CHICKPEAS THE SAME?

Yes! Long ago, I once walked my grocery aisle in confusion. I couldn’t find chickpeas anywhere… until it finally dawned on me; chickpeas and garbanzo beans are the exact same thing. And, more often than not, they are referred to as “garbanzo beans” on the label! 😉

CAN YOU USE LIGHT COCONUT MILK IN CURRY?

Can you? Yes, you can do anything your heart desires when it comes to making this recipe. Should you? That’s another story. I highly recommend using full-fat coconut milk whenever you’re making curry. Due to the fat content of traditional canned coconut milk, the curry always ends up creamy, perfectly rich, and flavorful. I would go as far as saying it’s practically essential to the recipe! However, if you need to follow a low-fat diet, you can indeed use light coconut milk instead. (But, trust me, full-fat coconut milk makes a big difference!)

WHAT VEGGIES GO WELL WITH CURRY?

Feel free to add more vegetables to this chickpea curry recipe! It’s quite easy to add veggies to any curry dish. Simply toss the vegetables in along with the crushed tomatoes. I recommend chopped zucchini, eggplant, broccoli florets, cauliflower florets, or sliced bell peppers. Additionally, you can add leafy greens during the final step and cook them until wilted.

WHAT SHOULD I SERVE WITH CURRY?

Personally, I think curry should always be served over basmati rice and garnished with cilantro. You can also serve it over a baked potato, naan bread, or enjoy it all on its own! Other delicious garnishes include red pepper flakes, lime wedges, cashews, and peanuts.

CAN YOU FREEZE CHICKPEA CURRY?

Yes, you can! Allow it to cool before storing away in an airtight container inside the freezer. If you have leftovers, simply place in the refrigerator where it will remain fresh for up to two days.

EASY CHICKPEA CURRY

•  Prep Time: 10 minutes
•  Cook Time: 20 minutes
•  Total Time: 30 minutes
•  Yield: 2 servings 1x
•  Category: Dinner
•  Method: Cook
•  Cuisine: Indian
• Diet: Vegan

DESCRIPTION

This easy chickpea curry is nutritious, comforting, and packed with flavor! Enjoy a bowl of this 30-minute vegan curry with basmati rice, cilantro, and lime. 

INGREDIENTS

• 1 tbsp oil (olive, avocado, or coconut)
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tbsp curry powder
• 1 tsp garam masala
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp cayenne pepper (1/8 tsp for less heat)
• 1 14oz can crushed tomatoes
• 1 14oz can garbanzo beans
• 1 14oz can full-fat coconut milk
• 1 tbsp coconut sugar
• 2 tsp lime juice
• Basmati rice, for serving
• Cilantro, for garnish
• Red pepper flakes, for garnish
• Lime wedges, for garnish

INSTRUCTIONS

1. Add the oil and diced onion to a pot over medium heat. Sauté for 3-5 minutes or until onion becomes translucent.
2. Add minced garlic, curry powder, garam masala, salt, black pepper, and cayenne pepper. Sauté, stirring constantly, for 1 minute.
3. Add the diced tomatoes, chickpeas, coconut milk, and coconut sugar. Stir to combine. Simmer for 10-15 minutes or until slightly reduced. After, stir in the lime juice.
4. Serve over rice. Garnish with fresh cilantro, crushed red pepper, and/or lime wedges. 

NOTES

• Nutrition information below reflects the chickpea curry only (no rice). 

NUTRITION

• Serving Size: 1 serving
• Calories: 470
• Sugar: 10g
• Fat: 17g
• Saturated Fat: 11g
• Carbohydrates: 68g
• Fiber: 18g
• Protein: 12g

This vegan pesto cavatappi is a flavorful, filling, classic comfort food! Enjoy a bowl of curly pasta shells tossed in a creamy, garlic-basil pesto sauce. We’ll also add cherry tomatoes, pine nuts, and vegan parmesan cheese!

Have you ever tried the incredibly delicious Pesto Cavatappi from Noodles and Company? Basically, it’s a giant bowl of cavatappi noodles, pesto sauce, tomatoes, mushrooms, cream, and parmesan. It’s simple, comforting, and satisfying. It was always my go-to order before I switched to a vegan diet.

WHAT INGREDIENTS ARE IN VEGAN PESTO CAVATAPPI?

As mentioned, this recipe was directly inspired by the classic Noodles and Company Pesto Cavatappi. This copycat recipe contains several similar ingredients. Check out the simple ingredients list below:

• Cavatappi pasta
• Vegan pesto
• Olive oil
• Cherry tomatoes
• Minced garlic
• Vegan parmesan
• Pine nuts

HOW TO MAKE VEGAN PESTO CAVATAPPI PASTA

For the full recipe, scroll down to view the recipe card below.

First, prepare the vegan pesto. Alternatively, you can purchase pre-made vegan pesto. Note: I recommend cooking the pasta al dente. It will be cooked a bit further when combined with other ingredients later on.

Second, prepare the cavatappi according to the package. After, drain and rinse the pasta. Set aside.

Next, warm a sauce pot on medium heat. Add olive oil, sliced cherry tomatoes, and minced garlic. Sauté for 3-5 minutes or until cherry tomatoes are cooked through.

Then, add the cooked pasta and pesto sauce. Stir to combine. Cook for 3-5 minutes or until warm.

Serve vegan pesto cavatappi. Garnish with pine nuts and vegan parmesan cheese.

KAYLIE’S TIPS:

• Use your favorite pasta shells! Of course, the traditional version of this recipe uses cavatappi. However, you could use penne, bowtie, rotini, or spaghetti noodles. Personally, I love using chickpea pasta because it’s gluten-free and packed with plant-based protein.
• The original Noodles and Company recipe calls for mushrooms, but I chose to omit them. If you’re a mushroom lover, feel free to add them. Simply cook the sliced mushrooms alongside the cherry tomatoes and minced garlic.
• I used this vegan parmesan. It is by far my favorite!
• Keep any leftovers stored in an airtight container inside the refrigerator. The pesto pasta should keep fresh for two days. To reheat, warm in the microwave or in a sauce pot on the stove.

VEGAN PESTO CAVATAPPI

•  Prep Time: 15 minutes
•  Cook Time: 15 minutes
•  Total Time: 30 minutes
•  Yield: 4 servings 1x
•  Category: Dinner
•  Method: Cook
•  Cuisine: Italian
• Diet: Vegan

DESCRIPTION

This vegan pesto cavatappi is a creamy, filling, and comforting dinner! It’s loaded with delicious flavors of fresh basil, garlic, and cherry tomatoes. 

SCALE1X2XX

INGREDIENTS

• 1 cup vegan pesto sauce
• 10 ounces cavatappi pasta
• 1 tbsp olive oil (2 tbsp water if limiting oil)
• 1 cup cherry tomatoes, sliced in half
• 2 cloves garlic, minced
• 1/2 cup vegan parmesan cheese, to garnish
• 1/4 cup pine nuts, to garnish

INSTRUCTIONS

1. Prepare vegan pesto sauce or use pre-made pesto sauce. 
2. Prepare cavatappi according to package. After, drain and rinse pasta. Set aside. 
3. Warm a sauce pot on medium heat. Add olive oil (or water), sliced cherry tomatoes, and minced garlic. Sauté for 3-5 minutes or until cherry tomatoes are cooked through.
4. Add cooked pasta and vegan pesto sauce. Mix to combine. Cook for 3-5 minutes or until warm.
5. Serve pesto cavatappi. Garnish with vegan parmesan and pine nuts. 

NOTES

• Keep leftovers stored in an airtight container in the refrigerator. Pasta should keep for 2-3 days. To reheat, simply warm in the microwave or in a sauce pot on the stove. 
• Nutrition information below reflects 10 oz chickpea cavatappi shells (made from chickpea flour). 

NUTRITION

• Serving Size: 1 serving
• Calories: 618
• Sugar: 9g
• Fat: 38g
• Saturated Fat: 3g
• Carbohydrates: 53g
• Fiber: 15.5g
• Protein: 29g

These homemade Take 5 candy bars are an irresistible no-bake dessert! The crunchy pretzel layer is topped with creamy peanut butter, sweet caramel, and salty peanuts. Then, it’s coated in silky rich chocolate. Enjoy this healthy twist on the classic chocolate bar, made with no added sugar and vegan ingredients. They are so delicious – I bet you can’t have just one!

Have you tried a Take 5 candy bar before? It’s essentially all of the best dessert ingredients wrapped into one incredibly delicious, but ridiculously simple, chocolate bar. This includes pretzels, caramel, peanut butter, peanuts, and chocolate. Proceed with caution; they are as scrumptious as they sound.

What makes these homemade candy bars so special? Well, for starters, we’re using healthy ingredients. That means no dairy, no added sugar, no refined sugar, and minimal ingredients. Simply grab your favorite pretzels (they can be gluten-free!) and top them with a salted medjool date caramel, natural peanut butter, and crushed peanuts. Once chilled, wrap them in melted dark chocolate before devouring.

These Homemade Take 5 Candy Bars are:

• Vegan, no-bake, vegetarian, and dairy-free
• Easily made gluten-free and oil-free
• A healthy twist on the classic Hershey’s candy bars
• Easily transportable // Great for gifting, parties, and gatherings
• A salty-sweet treat that absolutely everyone will love!

WHAT IS IN A TAKE 5 CANDY BAR?

As the name suggests, Take 5 candy bars are comprised of 5 ingredients: chocolate, peanut butter, caramel, pretzels, and peanuts. It’s a classic chocolate-covered candy bar, with layered pretzels, peanut butter, peanuts, and caramel inside.

WHAT’S THE DIFFERENCE BETWEEN TAKE 5 AND REESE’S TAKE 5?

Short answer? There is none! Hershey’s originally named this candy bar “Take5” when it was created in 2004. In an attempt to boost sales and link the bar to another well known candy, they changed the name to “Reese’s Take5” in 2019. It’s the same great chocolate bar, just with a simple name change. You can read more about the name change here.

WHAT INGREDIENTS ARE USED IN THESE VEGAN CHOCOLATE BARS?

• Pretzels: Snap pretzels or pretzel squares are best for a copycat take 5 bar. If you can’t find these, use regular pretzels instead. They won’t be square-shaped, but they will taste the same.
• Peanut butter: Use your favorite creamy or crunchy peanut butter for this dessert recipe.
• Dates: The healthy vegan caramel layer is created with medjool dates. Make sure to remove the pits from your dates!
• Peanuts: I recommend using roasted peanuts rather than raw peanuts.
• Chocolate chips: Since the chocolate is going to be melted, any sort of chocolate chips will do.
• Maca powder: A dash of maca powder is an optional ingredient, but it subtly enhances the caramel flavor.
• Vanilla: Vanilla extract adds some warmth to the date caramel.
• Salt: A dash of salt perfectly balances the sweet ingredients.

HOW TO MAKE VEGAN TAKE 5 CANDY BARS

For the full ingredients list and step-by-step instructions, scroll down to view the recipe card below.

CREATE THE SALTED VEGAN CARAMEL

First, combine the pitted medjool dates, peanut butter, coconut milk/water, vanilla extract, maca powder, and salt in a food processor. Process the ingredients until a smooth, caramel-like consistency forms. Scrape down the sides of the container, pushing the dates toward the center blades every so often (as needed while processing).

ASSEMBLE THE LAYERS

Next, line a large baking sheet with parchment paper. Top a snap pretzel with a layer of peanut butter. Then, top with the date caramel and crushed peanuts. Transfer to the parchment lined baking sheet. Repeat with all pretzels. Store in the freezer for at least 30 minutes.

COVER THEM IN A CHOCOLATE COATING

Melt the chocolate chips and coconut oil (optional) in a double boiler or microwave. To microwave: heat in 30-second intervals, stirring between, until melted.

Place a take 5 bar on a fork, then dip into the melted chocolate. Be sure it’s evenly coated, then transfer it back to the parchment paper. Chill the chocolate-coated take 5 bars in the refrigerator or freezer for 10 minutes, or until the chocolate has set. Enjoy!

KAYLIE’S TIPS

Use snap pretzels or pretzel squares. Snap pretzels, also known as pretzel squares, work best for this candy bar recipe. However, if you can’t find them, you can use regular pretzels instead.

Be patient while creating the date caramel. If you haven’t created medjool date caramel before, my best advice is to be patient with it! Follow the steps below:

1. First, remove the pits from your medjool dates.
2. Then, add the dates and all other ingredients to a food processor.
3. Pulse/grind the ingredients until they are no longer effectively being processed.
4. Stop the machine and scrape down the sides of the container, pushing the dates toward the center blades.
5. Turn on the food processor again, and repeat steps 3 and 4. Process the ingredients until a “caramel” is formed.

Add coconut oil to the melted chocolate. If you want to keep this recipe oil-free, you can ignore this tip. I highly suggest using the coconut oil, though, because it thins the melted chocolate. This thinner consistency will be helpful while coating the bars in chocolate.

Keep these healthy take 5 bars stored in the refrigerator. In my opinion, this dessert is best kept inside the refrigerator (or freezer!) in a sealed container. If desired, you can store them at room temperature instead.

HOMEMADE TAKE 5 CANDY BARS (VEGAN & HEALTHY!)

•  Prep Time: 30 minutes
•  Total Time: 30 minutes
•  Yield: 35 bars 1x
•  Category: Dessert
•  Method: No bake
•  Cuisine: American
• Diet: Vegan

DESCRIPTION

These homemade take 5 candy bars are an easy no-bake dessert! The crunchy pretzel layer is topped with creamy peanut butter, sweet caramel, and salty peanuts. Then, it’s coated in silky rich chocolate. Enjoy this healthy twist on the classic chocolate bar, made with no added sugar and vegan ingredients!

INGREDIENTS

SALTED CARAMEL LAYER

• 1 cup medjool dates, tightly packed
• 2 tbsp coconut milk or hot water
• 1 tbsp peanut butter
• 1 tsp vanilla extract
• 1/2 tsp maca powder (optional)
• 1/4 tsp salt

OTHER LAYERS

• 35 pretzel squares or snap pretzels
• 1/2 cup peanut butter
• 1/3 cup crushed peanuts

CHOCOLATE COATING

• 1 cup chocolate chips
• 2 tsp coconut oil (optional but recommended)

INSTRUCTIONS

1. Create the caramel: Combine medjool dates, coconut milk/water, peanut butter, vanilla extract, maca powder, and salt in a food processor. Process ingredients until a smooth, caramel-like consistency forms. Scrape down the sides of the container, pushing the dates toward the blades, between processing (as needed until smooth).
2. Assemble the bars: Line a large plate or baking sheet with parchment paper. Place pretzels onto the parchment paper. Spread the peanut butter on top of each pretzel, then add a layer of caramel. Top with crushed peanuts.
3. Chill: Transfer the baking sheet to the freezer. Freeze for at least 30 minutes.
4. Cover with chocolate: Melt the chocolate chips and coconut oil in a double boiler or microwave. If microwaving, heat in 30-second intervals (stirring between) until melted. Place a chilled take 5 bar in the melted chocolate and cover completely. Transfer back to the parchment paper. Repeat until all bars are covered with chocolate.
5. Chill: Transfer baking sheet to the refrigerator or freezer for 10 minutes, or until the chocolate sets. Enjoy!

NUTRITION

• Serving Size: 1 bar
• Calories: 95
• Sugar: 8g
• Fat: 5g
• Saturated Fat: 2g
• Carbohydrates: 13g
• Fiber: 2g
• Protein: 2g

This roasted garlic hummus is creamy, easy, and made with just 6 healthy ingredients! It’s a flavorful vegan dip best served with warm pita bread and fresh vegetables, or spread inside your favorite sandwich. Simply combine garbanzo beans, olive oil, tahini, roasted garlic, lemon, and salt to create this homemade hummus.

Homemade hummus is extremely easy to make. And, since it’s made in your own kitchen, you can flavor it exactly the way you like. Moreover, homemade hummus is free of preservatives and contains healthy ingredients.

Once you make this roasted garlic hummus, you won’t even bother purchasing store-bought alternatives. It’s quick, simple, creamy, and oh so garlicky. Let’s get into it!

WHAT INGREDIENTS ARE IN ROASTED GARLIC HUMMUS?

This roasted garlic hummus recipe contains minimal, wholesome ingredients. Check out the 6 ingredients below:

• Garbanzo beans. Hummus is a great source of plant-based protein since garbanzo beans, otherwise known as chickpeas, are the main ingredient. These beans offer several health benefits.
• Olive oil. This recipe calls for olive oil. I recommend using a high-quality extra virgin olive oil for optimal results and nutrition.
• Tahini. Tahini is ground sesame seed butter. It is high in fiber and contains several important vitamins and minerals.
• Roasted garlic. Roasted garlic is the key to flavor this recipe!
• Lemon juice. Lemon juice is a great boost of Vitamin C.
• Salt. We’ll add a dash of salt to enhance the flavor of all other ingredients.

HOW TO MAKE ROASTED GARLIC HUMMUS

For the full recipe, scroll down to view the recipe card below.

Creating roasted garlic hummus is a pretty straight-forward process; roast the garlic, process the ingredients, and serve.

HOW TO ROAST GARLIC

We will begin by roasting the garlic. First, remove the outer skin of the whole garlic head while leaving the skin of each individual bulb intact.

Next, cut off the top of the garlic head so all bulbs are partially exposed. Drizzle olive oil over each exposed bulb and rub into the bulbs.

Then, cover the garlic head with aluminum foil. Roast, cut side facing up, for 35 minutes at 400 degrees F. After, remove from the oven and allow garlic to cool completely.

Time to create the hummus! Combine garbanzo beans, olive oil, roasted garlic (skin removed), tahini, lemon juice, and salt to a food processor. Process until nearly smooth, adding water as needed. Add more or less water depending on your desired consistency. More water will thin the hummus while less will thicken it. Note: you can use additional olive oil in place of water.

Finally, transfer hummus to a bowl. Garnish with chopped fresh parsley, garbanzo beans, and a drizzle of olive oil. Serve with sliced pita bread or vegetables.

WHAT TO EAT WITH ROASTED GARLIC HUMMUS

Everything and anything! This roasted garlic hummus is a delicious dip for warm pita bread, crackers, and sliced vegetables. In particular, carrots, celery, bell peppers, and cucumber are great hummus dippers.

Additionally, hummus can be used as a dressing or spread for sandwiches, toast, pasta, salad, buddha bowls, falafel, and even pizza.

WHAT’S THE BEST GARNISH FOR HUMMUS?

I always recommend adding a garnish to homemade hummus. It brings an extra boost of flavor and creates a variety in texture. Plus, you can get creative with it and sprinkle several different ingredients on top.

This roasted garlic hummus is garnished with chopped fresh parsley, garbanzo beans, and a drizzle of olive oil. Other great options include minced garlic, crushed red pepper flakes, sesame seeds, and flax seeds.

HOW SHOULD YOU SEASON HUMMUS?

You may desire more or less salt depending on personal preference. For an even richer garlic flavor, add 1-2 tsp garlic powder when processing the ingredients. You may also add a dash of black pepper, paprika, or cumin.

HOW SHOULD YOU STORE HUMMUS?

Store homemade hummus in an airtight container in the refrigerator. It should keep fresh for up to five days.

ROASTED GARLIC HUMMUS

 Prep Time: 45 minutes

 Cook Time: 35 minutes

 Total Time: 45 minutes

 Yield: 1.5 cup 1x

 Category: Dip, Dressing, & Spreads

 Method: Blend

 Cuisine: Middle Eastern

Diet: Vegan

DESCRIPTION

This roasted garlic hummus is creamy, healthy, and super easy to make! Use it as a dip for pita bread, crackers, and veggies, or spread on your favorite sandwich.

INGREDIENTS

• 1 can garbanzo beans, drained and rinsed
• 1/4 cup olive oil
• 1 head garlic, roasted
• 2 tbsp tahini
• 2 tbsp lemon juice
• 1/2 tsp salt
• 2–4 tbsp water
• Optional garnish: fresh parsley, garbanzo beans, olive oil

INSTRUCTIONS

1. Preheat oven to 400 degrees F.
2. Remove outer skin layer of the garlic head, leaving the skin of each individual bulb still intact. Cut off the top of the garlic head so all bulbs are partially exposed. Drizzle olive oil over each exposed bulb and rub into the bulbs. Cover the garlic head in aluminum foil. Roast, cut side facing up, for 35 minutes. After, remove from oven and allow garlic to cool completely.  
3. Combine garbanzo beans, olive oil, roasted garlic (skin removed), tahini, lemon juice, and salt to a food processor. Process ingredients until nearly smooth, adding water as needed. Add more or less water depending on your desired consistency. Alternatively, add additional olive oil in place of water. 
4. Transfer hummus to a bowl. Garnish with chopped fresh parsley, garbanzo beans, and a drizzle of olive oil.

NOTES

• Serve hummus with warm pita bread, crackers, or vegetables. Additionally, spread hummus on sandwiches, pasta, salads, buddha bowls, or toast. 

NUTRITION

• Serving Size: 2 tbsp
• Calories: 112
• Sugar: 0g
• Fat: 7g
• Saturated Fat: 1g
• Carbohydrates: 9g
• Fiber: 3g
• Protein: 3g