Are you looking for recipes that nourish both your body and soul? Look no further! In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle and forget to prioritize our well-being. That’s why we’ve curated a list of 18 wholesome recipes that are perfect for mindful eating. From hearty stews to flavorful wraps, these dishes are not only delicious but also packed with nutrients and love.
From classic comfort foods to innovative twists on international cuisine, this collection has something for everyone. Whether you’re a vegan, vegetarian, or just looking for some healthy inspiration, we’ve got you covered. So go ahead, take your time, and savor each bite. Your taste buds – and body – will thank you.
Hearty Lentil and Vegetable Stew
This comforting stew is a perfect blend of protein-rich lentils, tender vegetables, and aromatic spices, making it a satisfying meal for any time of the year. With minimal prep time and easy cooking, this recipe is a great option for a weeknight dinner.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 medium carrots, peeled and chopped
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 cups mixed vegetables (such as zucchini, bell peppers, and tomatoes)
– 4 cups vegetable broth
– 1 can diced tomatoes
– 1 tsp dried thyme
– Salt and pepper, to taste
– 2 tbsp olive oil
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the onion and garlic; cook until softened, about 3-4 minutes.
3. Add the carrots, mixed vegetables, lentils, vegetable broth, diced tomatoes, and thyme. Season with salt and pepper to taste.
4. Bring to a boil, then reduce heat to low and simmer for 30-40 minutes or until the lentils are tender.
Cooking Time: 30-40 minutes
Quinoa-Stuffed Bell Peppers with Tahini Drizzle
This vibrant recipe combines nutty quinoa with sweet bell peppers and creamy tahini for a flavorful and nutritious meal. Perfect as a main course or side dish, this recipe is sure to delight!
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1/2 cup black beans, cooked
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper, to taste
– 2 tablespoons tahini
– 2 tablespoons lemon juice
– 1/4 teaspoon cumin
– Optional: chopped fresh cilantro or scallions for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix cooked quinoa, black beans, onion, garlic, and olive oil.
4. Stuff each bell pepper with the quinoa mixture, filling to the top.
5. Place stuffed peppers on a baking sheet and bake for 30-40 minutes or until tender.
6. Meanwhile, whisk together tahini, lemon juice, and cumin for the drizzle.
7. Serve peppers hot with tahini drizzle spooned over the top.
Cooking Time: 35-45 minutes
Creamy Avocado and Chickpea Wrap
A flavorful and nutritious wrap packed with creamy avocado, crunchy chickpeas, and fresh herbs.
Ingredients:
– 1 ripe avocado, mashed
– 1/2 cup cooked chickpeas
– 1 tablespoon freshly squeezed lemon juice
– 1 clove garlic, minced
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons plain Greek yogurt
– 1 large flour tortilla
– Fresh cilantro leaves for garnish
Instructions:
1. In a medium bowl, combine mashed avocado, chickpeas, lemon juice, garlic, salt, and pepper. Mix well.
2. Stir in the Greek yogurt until smooth.
3. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Spoon the avocado-chickpea mixture onto the center of the tortilla, leaving a small border around the edges.
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
6. Garnish with fresh cilantro leaves and serve immediately.
Cooking Time: 10 minutes
Roasted Sweet Potato and Black Bean Tacos
Roasted Sweet Potato and Black Bean Tacos: A flavorful and nutritious twist on traditional tacos!
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– 8 tacos shells
– Optional toppings: avocado, sour cream, salsa, shredded cheese, cilantro
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat the remaining olive oil over medium-high heat. Add onion and garlic; cook until softened, about 5 minutes.
4. Add black beans, cumin, and chili powder to the skillet. Cook for an additional 2-3 minutes or until heated through.
5. Warm tacos shells according to package instructions.
6. Assemble tacos by filling with roasted sweet potatoes, black bean mixture, and desired toppings.
Cooking Time: 30-35 minutes
Spicy Coconut Curry with Tofu and Greens
This vibrant curry combines the creaminess of coconut milk with the spiciness of red curry paste, all wrapped up in a flavorful dish packed with protein-rich tofu and nutritious greens. Serve over rice or noodles for a satisfying meal.
Ingredients:
– 1 block firm tofu, cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon red curry paste
– 1 can (14 oz) coconut milk
– 1 cup mixed greens (such as kale, spinach, and collard)
– 1 teaspoon grated fresh ginger
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add tofu and cook until golden brown, about 3-4 minutes. Remove from skillet.
3. Add onion and garlic; cook until softened, about 2-3 minutes.
4. Stir in curry paste; cook for 1 minute.
5. Pour in coconut milk; bring to a simmer.
6. Add mixed greens, ginger, salt, and pepper. Cook until greens are wilted, about 2-3 minutes.
7. Return tofu to skillet; stir to combine.
8. Serve hot, garnished with cilantro.
Cooking Time: 15-20 minutes
Miso-Glazed Eggplant with Sesame Seeds
Elevate your eggplant game with this sweet and savory recipe that combines the umami flavor of miso paste with crunchy sesame seeds. This easy-to-make dish is perfect for a quick weeknight dinner or as an impressive appetizer for your next gathering.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 2 tablespoons white miso paste
– 2 tablespoons soy sauce
– 2 tablespoons honey
– 2 tablespoons rice vinegar
– 1 tablespoon sesame oil
– 1 teaspoon grated ginger
– 1/4 cup toasted sesame seeds
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together miso paste, soy sauce, honey, rice vinegar, and sesame oil.
3. Brush both sides of eggplant slices with the miso glaze.
4. Place eggplant slices on a baking sheet lined with parchment paper.
5. Sprinkle toasted sesame seeds over the eggplant.
6. Bake for 20-25 minutes or until eggplant is tender and caramelized.
Cooking Time: 20-25 minutes
Rainbow Veggie Buddha Bowl with Peanut Sauce
This vibrant bowl combines a rainbow of colorful vegetables with creamy peanut sauce, making it a nourishing and satisfying meal for any time of day. Get ready to fuel up and feel your best!
Ingredients:
– 1 cup mixed colorful bell peppers (any combination)
– 1 cup cooked quinoa
– 1/2 cup roasted sweet potato, diced
– 1/2 cup steamed broccoli florets
– 1/4 cup chopped fresh cilantro
– 2 tablespoons peanut butter
– 2 tablespoons soy sauce
– 1 tablespoon honey
– 1 tablespoon rice vinegar
– 1/4 teaspoon grated ginger
– Salt and pepper, to taste
– Sesame seeds and chopped scallions, for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Roast sweet potato for 20-25 minutes, or until tender.
2. Cook quinoa according to package instructions. Steam broccoli until tender.
3. In a blender, combine peanut butter, soy sauce, honey, rice vinegar, and ginger. Blend until smooth.
4. Assemble bowls by placing cooked quinoa at the base, followed by roasted sweet potato, steamed broccoli, and mixed bell peppers.
5. Drizzle with peanut sauce and garnish with cilantro, sesame seeds, and scallions (if using).
Cooking Time: 30-40 minutes
Garlicky White Bean and Kale Soup
This hearty soup combines the comforting flavors of white beans, garlic, and kale in a rich and creamy broth. Perfect for a chilly evening or a quick lunch.
Ingredients:
– 1 can (15 oz) cannellini beans, drained and rinsed
– 2 cloves garlic, minced
– 2 cups chopped curly kale leaves
– 4 cups vegetable broth
– 1/2 cup heavy cream
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the garlic and cook for 1 minute until fragrant.
2. Add the white beans, vegetable broth, salt, and pepper. Bring to a simmer.
3. Stir in the chopped kale and let it wilt into the soup.
4. Reduce heat to low and add the heavy cream. Simmer for 5-7 minutes or until heated through.
5. Taste and adjust seasoning as needed.
Cooking Time: 20-25 minutes
Turmeric-Spiced Cauliflower Rice Pilaf
Elevate your meal with this flavorful and nutritious pilaf, featuring cauliflower “rice” infused with the warm, aromatic spices of turmeric. Perfect as a side dish or light lunch.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1/4 teaspoon turmeric powder
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut into florets and pulse in a food processor until it resembles rice.
2. Heat olive oil in a large skillet over medium-high heat. Add chopped onion and cook until translucent, about 3-4 minutes.
3. Add minced garlic and cook for an additional minute.
4. Stir in cumin, coriander, and turmeric powder. Cook for 1 minute, allowing the spices to bloom.
5. Add cauliflower “rice” to the skillet, stirring to combine with the spice mixture. Cook for about 5 minutes or until the cauliflower is tender.
6. Season with salt and pepper to taste.
7. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 15-20 minutes
Zucchini Noodles with Creamy Cashew Pesto
This recipe combines the best of summer’s bounty – tender zucchini noodles and a rich, creamy cashew pesto sauce. Perfect for a quick and healthy dinner or lunch.
Ingredients:
– 2 medium zucchinis
– 1/2 cup cashews
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Spiralize the zucchinis into noodles.
2. In a blender or food processor, combine cashews, garlic, olive oil, lemon juice, salt, and pepper. Blend until smooth and creamy.
3. Heat the cashew pesto sauce in a pan over medium heat.
4. Add the zucchini noodles to the pan and toss with the pesto sauce.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Chickpea and Spinach Coconut Curry
This hearty and flavorful curry is a perfect blend of Indian spices, creamy coconut milk, and nutritious chickpeas and spinach. It’s an easy and comforting meal that can be enjoyed with rice, naan, or as a standalone bowl.
Ingredients:
– 1 can chickpeas (14 oz)
– 2 cups fresh spinach leaves
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 1 can coconut milk (14 oz)
– Salt and pepper, to taste
Instructions:
1. Heat oil in a large pan over medium heat. Add onion and cook until softened, about 3-4 minutes.
2. Add garlic, cumin, curry powder, turmeric, and cayenne pepper (if using). Cook for 1 minute, stirring constantly.
3. Stir in chickpeas and coconut milk. Bring to a simmer.
4. Reduce heat to low and let cook for 10-12 minutes or until the flavors have melded together and the spinach has wilted.
5. Season with salt and pepper to taste.
Cooking Time: 20-22 minutes
Roasted Beet and Arugula Salad with Walnuts
Roasted Beet and Arugula Salad with Walnuts: A flavorful and vibrant salad that combines sweet roasted beets, peppery arugula, and crunchy walnuts for a perfect balance of textures and tastes.
Ingredients:
– 2 large beets
– 4 cups arugula
– 1/4 cup chopped fresh walnuts
– 2 tablespoons olive oil
– 1 tablespoon balsamic vinegar
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap the beets in foil and roast for 45-50 minutes, or until tender.
3. Let the beets cool, then peel and slice into wedges.
4. In a large bowl, combine arugula, roasted beets, and chopped walnuts.
5. Drizzle with olive oil and balsamic vinegar; season with salt and pepper to taste.
Cooking Time: 50 minutes (roasting time) + 10-15 minutes (prep time)
Lentil Walnut Loaf with Balsamic Glaze
This hearty lentil loaf is packed with protein-rich lentils and crunchy walnuts, perfect for a satisfying meal or snack. The addition of a tangy balsamic glaze takes it to the next level!
Ingredients:
– 1 cup cooked lentils
– 1/2 cup rolled oats
– 1/4 cup chopped walnuts
– 1/4 cup grated cheddar cheese
– 1 egg
– 1 tablespoon olive oil
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine cooked lentils, oats, walnuts, cheese, egg, and thyme.
3. Mix well until combined.
4. Transfer mixture to a loaf pan and bake for 35-40 minutes or until lightly browned.
5. Meanwhile, whisk together balsamic vinegar and honey in a small saucepan.
6. Bring to a simmer over medium heat and cook for 5-7 minutes or until thickened slightly.
7. Remove loaf from oven and brush with balsamic glaze.
Cooking Time: 35-40 minutes
Sweet Corn and Black Bean Vegan Quesadillas
Sweet Corn and Black Bean Vegan Quesadillas: A flavorful twist on traditional quesadillas, these plant-based gems are packed with sautéed sweet corn, black beans, and melted vegan cheese.
Ingredients:
– 1 cup cooked black beans, warmed
– 1 cup frozen sweet corn kernels, thawed and drained
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 4 whole wheat tortillas
– 1 cup vegan cheese shreds (such as Daiya or Follow Your Heart)
– Salt and pepper to taste
– Optional toppings: diced tomatoes, avocado, salsa, cilantro
Instructions:
1. Preheat a large skillet over medium heat.
2. Add olive oil, onion, and garlic. Cook until softened, about 3-4 minutes.
3. Stir in sweet corn kernels and cook for an additional 2-3 minutes, or until tender.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Place one tortilla in the skillet and sprinkle with black beans, sweet corn mixture, and vegan cheese shreds.
6. Fold tortilla in half and cook for 2-3 minutes or until crispy and melted. Flip and cook the other side.
7. Repeat with remaining ingredients.
Cooking Time: 15-20 minutes (depending on number of quesadillas)
Moroccan-Spiced Carrot and Lentil Soup
This hearty soup combines the natural sweetness of carrots with the comforting warmth of lentils, all infused with the aromatic spices of Morocco. Perfect for a chilly evening or a quick weeknight dinner.
Ingredients:
– 2 medium carrots, chopped
– 1 cup brown or green lentils, rinsed and drained
– 4 cups vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground turmeric
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Heat the oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, coriander, cinnamon, and turmeric. Cook for an additional minute.
3. Add carrots, lentils, and broth. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Season with salt and pepper to taste. Serve hot, garnished with chopped fresh parsley or cilantro if desired.
Cooking Time: 40-50 minutes
Herbed Mushroom and Wild Rice Casserole
A savory and aromatic casserole that combines the earthy flavors of mushrooms and wild rice with a blend of fresh herbs. This recipe makes a perfect main course or side dish for any occasion.
Ingredients:
– 1 cup wild rice
– 2 cups mixed mushrooms (such as cremini, shiitake, and oyster), sliced
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon dried rosemary
– Salt and pepper to taste
– 1 cup chicken broth
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook wild rice according to package instructions.
3. In a large skillet, heat olive oil over medium-high heat. Add onion and cook until softened, about 5 minutes. Add garlic, mushrooms, thyme, and rosemary; cook until mushrooms release their liquid and start to brown, about 10-12 minutes.
4. Combine cooked wild rice, mushroom mixture, and chicken broth in a large bowl. Season with salt and pepper to taste.
5. Transfer the mixture to a 9×13-inch baking dish and bake for 25-30 minutes or until the casserole is lightly browned on top.
Cooking Time: 30-40 minutes
Smoky BBQ Jackfruit Sliders with Coleslaw
Smoky BBQ Jackfruit Sliders with Coleslaw: A unique twist on traditional sliders, these bite-sized treats combine the tender, meaty texture of jackfruit with the rich flavors of smoky barbecue and creamy coleslaw.
Ingredients:
– 1 cup jackfruit (canned or fresh), drained and chopped
– 1/4 cup BBQ sauce
– 2 tbsp brown sugar
– 1 tsp smoked paprika
– 1/4 cup finely chopped red onion
– 1/4 cup plain Greek yogurt
– 1 tbsp apple cider vinegar
– 1 tsp Dijon mustard
– Salt and pepper, to taste
– 8 hamburger buns
– Coleslaw (store-bought or homemade)
– Fresh cilantro leaves, for garnish
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a bowl, mix together jackfruit, BBQ sauce, brown sugar, and smoked paprika.
3. Grill the mixture for 4-5 minutes per side, until caramelized and slightly charred.
4. Meanwhile, toast hamburger buns on the grill or in a toaster.
5. Assemble sliders by placing grilled jackfruit mixture onto toasted buns, followed by a dollop of coleslaw and a sprinkle of red onion.
6. Serve immediately and garnish with cilantro leaves.
Cooking Time: 10-12 minutes
Mango and Black Bean Quinoa Salad
This vibrant quinoa salad combines the sweetness of ripe mango with the earthiness of black beans, all tied together with a zesty lime dressing. Perfect as a light lunch or dinner, this recipe is also great for potlucks or picnics.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 ripe mango, diced
– 1 can black beans, drained and rinsed
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– 1 teaspoon olive oil
– Salt to taste
Instructions:
1. Cook quinoa according to package instructions or by boiling in water for 15-20 minutes.
2. In a large bowl, combine cooked quinoa, mango, black beans, and cilantro.
3. In a small bowl, whisk together lime juice and olive oil.
4. Pour dressing over quinoa mixture and toss to combine.
5. Season with salt to taste.
Cooking Time: 20-25 minutes
Summary
Discover 18 wholesome recipes for mindful eating that will nourish both your body and soul. From hearty stews to flavorful wraps, these dishes showcase the best of plant-based cooking. Try Hearty Lentil and Vegetable Stew or Quinoa-Stuffed Bell Peppers with Tahini Drizzle for a satisfying start. Other highlights include Roasted Sweet Potato and Black Bean Tacos, Spicy Coconut Curry with Tofu and Greens, and many more. These recipes are perfect for those looking to eat intentionally, savoring each bite and promoting overall well-being.
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