Chunky Chickpea Vegetable Spread- Healthy Doesn't Need to Be Boring

Healthy recipes don't have to be boring this 4th of July 🎆🇺🇸
I'll be making my easy Chunky Vegetable Chickpea Dip -a fresh, creamy, and totally plant-based dip—made with chickpeas, veggies, and zingy Dijon mustard for a bold, satisfying bite. 

This recipe has no mayo, cream cheese or sour cream which would be way to heavy in fat to actually be healthy in my opinion!!

I will serve it with crudités instead of chips, and I'll be very happy! Truthfully, so will everyone else. I've served it before and it was a hit with the crowd!!

I've been really serious about eating for health and keeping my weight down. July 4th is just one more excuse to overeat, eat high fat party foods, gain weight and pack on the cholesterol. Not happening!!. I'm inspired to find delicious substitutes to bring along to any gatherings this year. 

I topped the dip with extra mustard and sliced olives on top

If it's not a July 4th celebration, it's someone's birthday, or an anniversary, a graduation party, a wedding, etc. There are just too many occasions to keep indulging and keep making excuses to start to eat better tomorrow. The buck has to stop somewhere! 

This dip/spread is low-fat, high fiber, high protein, easy to make and tastes great. It will keep you coming back for more and that's ok!!

Get out the food processor and get- going!!

Ingredients: 

1 large carrot, cleaned and sliced 

1 large stalk of celery, cleaned and sliced

1/3 of a med-large red onion, peeled and sliced

1 can of chickpeas, washed and drained

3 tablespoons of dijon mustard 

Firm Tofu: 1/5 of the standard tofu container , drained

Salt, garlic powder and cracked pepper

Optional : Chili powder to taste

Toppings: sliced olives, chopped scallions or parsley

Directions: 

Place the carrots, celery, and onion in the food processor with the metal blade. Pulse on and off a few times until the vegetables are in tiny pieces. Add the remainder of the ingredients and process till slightly chunky and smooth. Serve with cut up vegetables sticks or (GF) crackers or (GF) chips.

Whether you are dairy-free, gluten-free, watching your cholesterol, or a Weight Watcher, this healthy dip will work for you.

I love to make individual trays for each person. 

Additional Plant-Based Recipes: 

Mango and Peach Summer Appetizer  (click for recipe)

Mock Chopped Liver Pate (click for recipe)

Guacamole (click for recipe)

Japanese Steakhouse Onion Soup Made Vegetarian

A Japanese Steakhouse Onion Soup for Vegetarians- Clear, Comforting, and Unami-Rich

I know it's summer in the US, but I still eat soup in the summer. If you don't, then tuck this recipe away for the fall. If you live in Australia- this is perfect timing I think!

 

If you have ever eaten in an American Japanese Hibachi style steakhouse, your first course may have been a small bowl of clear onion-based soup that was light, warm, and full of onion flavor.  Americans have come to know this type of soup as Japanese onion soup. 

🌸 Where Did Japanese Onion Soup Originate?

Surprisingly, this soup has no history in Japanese homes. The kind of onion soup we see in American Japanese restaurants became popular in the 1960s and 70s. Restaurants such as Benihana (a popular Japanese Hibachi steakhouse chain) served Japanese onion soup as a starter before the main meal.

It is an easy soup that offers a flavorful clear broth and is usually topped with onions, mushrooms, and scallions. Even though the recipe has no history in Japan, it was inspired by authentic Japanese cooking — especially the idea of keeping flavors simple and clean.

🍜 How People Eat in Japan

In Japan, people do eat clear soups — called osuimono — but they aren’t usually onion-based. They are sometimes dashi or seafood based. 

So while the onion soup served in a Japanese steakhouse isn’t actually traditional, it still aligns with the Japanese cooking style. 

💚 Why This Kind of Soup is Popular

Most people enjoy this simple soup. It’s not heavy, it’s warm, and it makes a great starter before a large meal. Although it is usually made with beef or chicken broth, it’s easy to make this vegetarian version which still tastes rich and satisfying. 

 Easy Vegetarian Japanese Onion Soup Recipe

Ingredients:

• 2 medium yellow onions, thinly sliced

• 2 cloves garlic, minced

• A small piece of fresh ginger, sliced

• 4 cups of vegetable broth and 1 cup water

• 3 dried shiitake mushrooms and 1 piece of kombu seaweed

• 1-2 tablespoons tamari

• 1-2 teaspoons mirin (optional, for a hint of sweetness)

• 2 stems of green onion, chopped for garnish

• A few fresh baby portobello mushrooms, sliced and sautéed for garnish (optional)

• Salt to taste

Steps:

1. Make the onion broth:

   • Put the vegetable broth, water, kombu, and dried shiitake mushrooms in a pot.

   • Let it sit for 30 minutes (no heat yet — just soaking).

   • After soaking, bring it to a light simmer.

   • Remove the kombu once the broth starts to bubble (boiling it too much can make it slimy).

   • Let the dried mushrooms simmer for an additional 10-15 minutes, then remove them as well (you can slice and use them later if you want).

2. Cook the onions:

   • In another skillet, sauté the sliced onion, garlic, and ginger in 1/2 cup of water (or a tablespoon or two of olive oil if you prefer to use oil) on low heat until the onions are soft and lightly golden, stirring frequently to prevent burning and adding a tablespoon or more of water or oil if needed. 

3. Mix it together:

   • Add the cooked onion mix into the broth.

   • Stir in the tamari sauce and mirin.

   • Simmer everything on low for another 10 minutes.

   • Taste and add salt if needed.

     Strain the soup so it is clear.

4. Serve and enjoy:

   • The soup is usually strained to be very clear, but you can leave the onions in for more texture.

   • Top with chopped green onions and some extra sautéed baby portobello mushrooms if you like.

     
     

     
     

      

     
     

     My Notes: 

     *** Mirin is a Japanese cooking wine

     *** Although miso will cloud the soup, you could add it at the end for additional flavor. 

     *** Tamari sauce is mostly gluten-free ( but always read the label to be sure)

     *** My husband likes to add a drop of toasted sesame oil to his bowl.

     
     

     
     

     
     

Summer’s Coolest Soup: Spicy Watermelon Gazpacho

Watermelon in Gazpacho? Now, that's something different!!

It's been extremely hot and humid this week and I've made my simple but tasty gazpacho on a few of the nights. Nothing is easier than tossing a few juicy vegetables into the blender for a delicious cold soup. 

However, this time, I added some watermelon to my basic recipe for a little variation.  It's interesting how the flavors all mingle so nicely. 

Is Rice Slowly Poisoning US? What You Need to Know before Your Next Meal

                

Are you aware that rice may contain significant amounts of arsenic depending on where it is grown and how it's cooked. Did you know continuous exposure might raise risks of cancer and or other diseases.  I hate to be the bearer of bad news, but better to be aware than sorry. 

I'm not trying to be an alarmist. It seems that everything these days is toxic and processed foods and farm raised foods carry risks. That being said, I would feel remiss if I didn't at least share this vital information and how to reduce the risks at least once on my blog.