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21 Simple, Quick, & Easy Meals
All tagged Pepper
Parmesan Pasta Salad with Fresh Tomatoes is one of the EASIEST recipes- simply boil pasta, slice fresh cherry tomatoes, and toss with salty parmesan and high-quality olive oil. It’s great warm, room temperature, or cold, which makes it perfect for weekly meal prep. Enjoy as a super quick dinner after a busy day, or store in glass containers for a week of grab-and-go lunches.
Winter Potato, Butternut Squash, and Leek soup is the ultimate nutrient-dense meal to boost your immune system and warm you from the inside out. The hardest part of this soup is the chopping of vegetables! So put on some good music and chop away 😊 Then, the soup simmers for 15 minutes and is ready to enjoy hot with a side of crusty whole grain bread drizzled with olive oil. Winter Potato, Butternut Squash, and Leek Soup can be made vegan by simply subbing out the chicken bone broth with veggie broth.
Roasted Red Pepper and Tomato Rice with Capers (Vegan, GF) is a flavor powerhouse, and could not be easier to make! Simply roast the peppers and tomatoes, toast and cook the brown rice with garlic, garnish with capers and spring onions and voila! Dinner (or the perfect side dish) is served 😊 This dish makes great leftovers and meal prep easy! It’s perfect for a quick lunch, since it can be enjoyed room temperature, cold, warm, or hot.
Creamy Mushroom Soup tastes like pure comfort food but is loaded with veggies and has no cream or half-and-half! It’s as easy as cooking onion, mushrooms, and potatoes in broth and blending until smooth with nondairy milk. The chanterelle mushrooms from @MushroomMikeLLC add both elegance and a peppery, earthy flavor.
Serves: 4-6
Prep time: 10 minutes
Cooking time: 25 minutes
What (your ingredients):
1 tablespoon avocado oil
½ yellow onion, diced
Pinch of salt
28 oz. white mushrooms, diced
1/8 teaspoon salt
½ teaspoon dried thyme
¼ cup dry white wine
3 russet potatoes, diced
3 cups vegetable broth
1 cup unsweetened nondairy milk (I used Ripple)
10 chanterelle mushrooms, roughly chopped
2 teaspoons butter (vegan)
Pinch of salt
Freshly ground pepper to taste
Optional: Drizzle of olive oil
How (your directions):
Heat avocado oil in a large saucepan over medium high heat.
Add the diced yellow onion and a pinch of salt and sauté for 3-4 minutes, stirring frequently.
Add diced mushrooms, salt, and dried thyme. Sauté, stirring frequently, until liquid from mushrooms evaporates, about 5 minutes.
Add white wine and stir for 30 seconds.
Add potatoes and vegetable broth. Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes.
Meanwhile, heat vegan butter in a small pan over medium heat. Add chanterelle mushrooms and sauté for 2-3 minutes. Season with a pinch of salt.
Turn the stove heat off and stir in nondairy milk into the soup. Using an immersion blender or high-speed blender, blend the mushroom soup until smooth.
Serve soup with freshly ground pepper and a spoonful of chanterelle mushrooms on top. Drizzle with good olive oil and enjoy hot!
Why (the science): Fiber-rich potatoes and nondairy milk add a plant-based creaminess to the soup without the need for heavy cream or half-and-half! Mushrooms are prebiotics, which feed the healthy bacteria in your gut to help reduce inflammation and boost your immune system.
Quiche is typically not a healthy meal- it’s usually loaded with heavy cream, half and half, butter, cheese, and sometimes bacon or ham. This Quinoa Crusted Quiche with Roasted Tomatoes and Thyme is super healthful and rich in protein and antioxidants! The quinoa crust holds its form with the help of omega-3 rich flax meal, and the eggy center is dairy-free. This quinoa crusted quiche can also be meal prepped for a week of healthy breakfasts that you can simply heat and eat 😊
Serves: 4-6
Prep time: 10 minutes
Cooking time: 50 minutes
What (your ingredients):
1 cup quinoa
2 cups water
2 tablespoons flax meal
4 tablespoons water
1 pint cherry tomatoes
1 teaspoon olive oil
½ teaspoon dried thyme
6 eggs
½ teaspoon salt
¼ teaspoon pepper
¾ cup unsweetened almond milk or Ripple (pea protein milk)
Cooking oil spray
How (your directions):
Preheat oven to 425 °F.
Add 1 cup quinoa and 2 cups water to a large sauté pan. Set heat to high, bring to a boil, then cover, turn heat to low, and simmer for 15 minutes.
Meanwhile, add cherry tomatoes to a baking sheet. Drizzle with olive oil and thyme. Roast at 425 °F for 15 minutes.
Add flax meal and 4 tablespoons water to a large bowl. Stir to combine and set aside.
To another large bowl, add eggs, salt, pepper, and dairy-free milk. Whisk to combine.
When the quinoa has finished cooking, add quinoa to the bowl with the flax meal. Stir to combine.
Spritz a tart pan or pie dish with avocado oil to prevent quinoa crust from sticking. Add quinoa and flax mixture to the pie dish, then press evenly into dish and up the sides to create a crust.
When the tomatoes have finished roasting, place them evenly on top of quinoa crust.
Reduce the oven temperature to 375°F.
Pour egg mixture over the tomatoes.
Bake the quiche for 35 minutes.
Serve hot or warm!
Why (the science): Roasted tomatoes are high in lycopene, which is especially healthful for men in helping reduce the risk of prostate cancer.
Looking for a cozy and warming drink to help you through the impending Midwest winter? Try Golden Milk, a dairy-free and caffeine-free drink to stop inflammation in its tracks! The pepper and coconut oil help you absorb more of the turmeric’s superpowers, so be sure to add them to your Golden Milk.
Serves: 1
Prep Time: 3 minutes
Cooking Time: 3 minutes
What (your ingredients):
1.5 cups oat milk or unsweetened almond milk
½ teaspoon turmeric
¼ teaspoon ground ginger
¼ teaspoon ground cinnamon
Pinch of black pepper
1 teaspoon coconut oil
1 teaspoon maple syrup (optional)
How (your directions):
Add all ingredients to a saucepan, and heat over medium heat for 3-4 minutes. Whisk constantly.
Tip: If you want your Golden Milk even frothier, add the warm drink mixture to a blender and blend on high for 30 seconds. Enjoy immediately.
Why (the science): Turmeric is both gut-healing to improve your immune system and manage your weight, as well a brain health booster!
If you’re short on time, this 10-Minute Healthy Stir Fry is the perfect thing to enjoy on a hectic weeknight. Simply boil brown rice ramen noodles, slice up whatever veggies you have on hand, and whip up the delicious and incredibly easy Ginger Almond Stir Fry Sauce! Plant-based and fiber-rich with a creamy sauce, my 10-Minute Healthy Stir Fry is a nutritious time-saver.
Serves: 2
Prep time: 5 minutes
Cooking time: 5 minutes
What (your ingredients):
2 squares brown rice ramen noodles
1/8 teaspoon salt
1 teaspoon sesame oil
8 oz. package mushrooms, sliced thinly
6 oz. package snap peas
1 yellow pepper, sliced thinly
Ginger Almond Stir Fry Sauce:
1 tablespoon arrowroot starch or corn starch
1 tablespoon almond butter
1 tablespoon coconut aminos or soy sauce
1 teaspoon maple syrup
½ teaspoon ground ginger
¼ cup water
How (your directions):
Fill a large pot with water and bring to a boil. Once water is boiling, add salt and ramen squares. Cook according to package instructions, about 4 minutes.
Meanwhile, heat sesame oil in a wok over high heat. Add mushrooms, snap peas, and yellow pepper. Cook on high for 3 minutes.
Once noodles are finished cooking, drain and rinse. Set aside.
Add all sauce ingredients to a bowl and whisk with a fork. Add sauce and noodle to vegetable mixture and stir to combine for 30-60 seconds.
Serve immediately! Salt and pepper to taste.
Why (the science): Mushrooms are high in antioxidants, specifically selenium and glutathione, which lower inflammation and reduce cell damage.
I love tea sandwiches- small, bite-size, dainty and perfect for tea…As a play on an old favorite (cucumber tea sandwiches), I love the idea of creating full size Zucchini Tea Sandwiches! It couldn’t be easier or quicker to cut zucchini into thin ribbons, layer them on toasty bread with cream cheese, and drizzle them with really good olive oil. These are great for a very quick lunch, but would be beautiful to serve to a crowd on a wooden cutting board 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
2 pieces whole wheat oat bread (or your favorite bread)
2 tablespoons cream cheese
1 small zucchini
Salt and pepper to taste
Olive oil, to serve
How (your directions):
Toast bread to desired doneness. Meanwhile, using a vegetable peeler, slice zucchini into long, thin ribbons.
Once bread is toasted, spread one tablespoon of cream cheese (regular or vegan) onto each slice.
Layer the zucchini ribbons lengthwise across each slice. Trim off crust (and eat!), then serve Zucchini Tea Sandwiches on a wooden cutting board.
Season with salt, pepper, and a drizzle of olive oil.
Enjoy!
Why (the science): Zucchini is rich in flavonoids, which means it can help slow down aging processes by neutralizing the damaging effects of free radicals.
Serves: 1
Prep time: 2 minutes (30 minutes soaking cashews)
Cooking time: 2 minutes
What (your ingredients):
3 tablespoons malt-o-meal
Pinch each of salt, pepper, and red pepper flakes
1 tablespoon shredded mozzarella cheese
1 cup water
8 cherry tomatoes
½ small avocado or ¼ large avocado, diced
4-6 basil leaves
How (your directions):
Add malt-o-meal, salt, pepper, red pepper flakes, mozzarella cheese, and water into bowl.
Microwave on high for 2 minutes.
Add cherry tomatoes, diced avocado, and basil leaves.
Enjoy hot!
Why (the science): Tomatoes are 95% water and are contain potassium, an electrolyte which helps lower blood pressure.
When I think curry, I think anti-inflammatory, filling, comforting, scrumptious- and you’ll love this Cauliflower Chickpea version for all of those reasons. Don’t be afraid of the list of ingredients, because you probably have most of them in your pantry already. I like reserving a few spoonsful of the coconut cream from the top of the can of coconut milk, then dolloping on top of the hot curry and brown rice. Or even better, a drizzle of protein-packed tahini adds creaminess and richness. Yum!
Serves: 6
Prep time: 15 minutes
Cooking time: 40 minutes
What (your ingredients):
1 tablespoon olive oil
½ red onion, diced finely
¼ teaspoon salt
Pinch of pepper
3 cloves garlic, minced or sliced finely
1 teaspoon coconut oil
1 tablespoon curry powder
1 teaspoon turmeric
1 teaspoon paprika
1-2 dashes cayenne pepper (optional)
1 tablespoon tomato paste
1 yellow pepper, diced
1 head of cauliflower, chopped or sliced into small florets
1 cup vegetable broth
1 28-oz can diced tomatoes (San Marzano is best!)
1 15-oz can chickpeas, drained and rinsed
1 15-oz can full fat coconut milk
How (your directions):
In a large Dutch oven or large Wok, heat olive oil over medium heat. Add diced red onion, salt, and pepper, sautéing for about 3 minutes, until translucent.
Add garlic and sauté for 30 seconds. Push onion and garlic mixture to one side of the Dutch oven or Wok, then add the coconut oil to the pan to melt. Add curry, turmeric, paprika, and cayenne pepper (optional) to the oil to release the fragrance of the spices and toast slightly.
Add tomato paste, yellow pepper, cauliflower, broth, diced tomatoes, chickpeas, and coconut milk (reserving a little coconut cream if desired for serving) and stir to combine.
Simmer on medium-low heat for 30-40 minutes.
Serve with brown rice and a drizzle of tahini. Salt and pepper to taste and enjoy hot!
Why (the science): Curcumin from turmeric may help prevent cognitive decline! Check out this guide to boosting brain health here: https://onmilwaukee.com/living/articles/milwaukeean-brain-health.html
This might be one of my absolute favorite ways to eat vegetables! The Miso Pad Thai sauce alone is worth making- drizzle over greens or roasted vegetables- yum! Perfect for hot weather, this Raw Vegan Pad Thai will satisfy you for lunch or dinner while making you feel light and energized.
Serves: 2
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
Miso Pad Thai Sauce:
1 tsp ginger
1 tsp coconut aminos or soy sauce
1 tsp miso paste
¼ cup almond butter
3 medjool dates
Juice of ½ lemon
1 clove garlic
¼ cup warm water
Pad Thai:
2 large carrots
1 red bell pepper
2 medium zucchini, julienned
2 small English cucumbers, julienned
1 spring onion, sliced thinly
Toppings: sesame seeds, alfalfa sprouts, pinch of salt
How (your directions):
For the Miso Pad Thai Sauce, add all ingredients to a high-speed blender. Blend on high for 1 minute until smooth. Set aside while you prepare the Pad Thai ingredients.
Grate 2 large carrots and add to a large bowl. Thinly slice 1 red bell pepper and add to the carrots.
Using a vegetable peeler, julienne 2 zucchini. When it becomes difficult to julienne the zucchini, dice the remaining zucchini into small pieces. Add zucchini to the bowl.
Repeat the julienne process with 2 English cucumbers. Add cucumbers to the bowl.
Thinly slice 1 spring onion and add to the bowl.
Pour the Miso Pad Thai Sauce over the prepared vegetables. Toss gently until all ingredients are evenly coated in the sauce.
Serve immediately by diving the Pad Thai salad onto two plates. Top with sesame seeds, alfalfa sprouts, and a pinch of salt.
Tip: if preparing the Raw Vegan Pad Thai in advance, do not add the dressing, as the salt will pull out the water from the vegetables and make the salad soupy and watery. Dress salad with the Miso Pad Thai Sauce when ready to serve.
Enjoy!
Why (the science): Every vegetable has a different combination of antioxidants, vitamins, and minerals, so you’ll benefit from the array of colors in this salad!
These Pink Pancakes are perfect for Valentine’s Day brunch or Christmas morning! I mean, look at that color 😊 And they couldn’t be easier to make, since they’re made in a blender. Serve them with butter and maple syrup, and perhaps a dusting of cocoa powder for something sweet and elegant. Or try my savory version with slices of avocado, wedges of blood orange or grapefruit, and a drizzle of tahini. You could even pack the savory ones for lunch and eat them at room temperature…yum!
Serves: 2 (2 plate-size pancakes or 9 silver-dollars)
Prep time: 5 minutes
Cooking time: 5 minutes
What (your ingredients):
1 cup rolled oats
1 cup plant milk
1 cup roughly cubed beet (raw, not cooked)
½ teaspoon baking powder
Pinch of salt
Coconut oil for cooking
Savory toppings: avocado slices, blood orange or grapefruit sections, drizzle of tahini, freshly ground pepper
Sweet toppings: butter, maple syrup, a dusting of cocoa powder
How (your directions):
In a high-speed blender, add oats, plant milk, cubed beet, baking powder, and salt. Blend until smooth.
In a large skillet, heat coconut oil over medium heat. Pour pancake mix into whatever size you prefer.
Once the sides are cooked and the tops are bubbling, flip the pancakes.
Allow to cook on the second side for 3 more minutes.
Serve immediately with your favorite sweet or savory toppings!
Why (the science): Beets contain the pigment betalain, which is considered a potent antioxidant which fights inflammation and oxidative stress.
When I’m feeling the aches of the flu or a bad cold, I crave a meal that can fight the inflammation in my body. This Anti-Inflammatory Curry is quick and easy enough to make when you’re sick (yes, I know from experience) but is light and easy on the stomach, since it’s not spicy. So often curries are heavy and fatty, but this curry is more like a broth. Pairs perfectly with a side of brown rice!
Serves: 4
Prep time: 10 minutes
Cooking time: 30 minutes
What (your ingredients):
1 teaspoon coconut oil
2 bell peppers, medium diced
1 block extra-firm tofu, cubed
1 head broccoli, cut into florets
2 large carrots, diced
1 teaspoon fresh ginger, minced
2 tablespoons red curry paste
1 15-oz. can coconut milk
Brown rice to serve
How (your directions):
In a large skillet, heat coconut oil over medium heat. Add bell peppers and tofu, then sauté for 5 minutes.
Add broccoli florets, diced carrots, and minced ginger. Sauté for 5 minutes.
Add red curry paste and coconut milk and stir to combine. Bring to a simmer, then cover and cook on low heat for 20 minutes.
Serve over brown rice, and salt to taste.
Enjoy!
Why (the science): Curries make powerful anti-inflammatory meals because they so often include foods to reduce oxidative stress in the body. Coconut oil, broccoli, turmeric, and ginger are all found in this recipe, which means this curry battles oxidation and inflammation in a variety of ways.
There’s a reason pear and blue cheese salads are a classic- these salads are rich flavor while incredibly easy to make. In fact, in 5 minutes (or less, if you are a quick pear slicer!), you can create this Pear and Gorgonzola Salad with Dijon Vinaigrette. This special salad is rich in heart-healthy omega-3’s and antioxidants. Of course, the recipe can be extended for however many family members or guests you may be entertaining. An elegant dish that any salad-hater will love 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
Dijon Vinaigrette
¼ cup apple cider vinegar
Pinch of salt and pepper
½ cup olive oil
Pear and Gorgonzola Salad
2 handfuls spinach
½ ounce walnuts
½ pear, sliced paper thin
1-inch cube gorgonzola blue cheese, crumbled
Drizzle of Dijon Vinaigrette
How (your directions):
Prepare the Dijon Vinaigrette by whisking all ingredients together. Vinaigrette can be stored in an airtight jar in the refrigerator for future use.
To prepare salad, place a few handfuls of spinach onto a plate. Then place sliced pears onto spinach a drizzle with Dijon Vinaigrette.
Sprinkle salad with walnut pieces and gorgonzola crumbles.
Enjoy immediately!
Why (the science): Pears are rich in flavanols, which have been shown to play an important role in improving insulin sensitivity (which means your insulin is more controlled)!
This Easy Tomato and Bell Pepper Pasta Sauce is seriously the easiest and quickest pasta sauce ever. Chop some tomatoes and bell peppers, simmer, add a punch of flavor with pesto and-BOOM!-dinner is ready! Yep, that’s all it takes to make a dinner that doubles as a hot or cold pasta salad to take to work/school for lunch during the rest of the week 😊
Serves: 6
Prep time: 5 minutes
Cooking time: 25 minutes
What (your ingredients):
1 lb. short pasta
2 cups tomatoes, roughly chopped (I used yellow/red/orange cherry tomatoes and orange heirloom tomatoes)
1 yellow pepper, roughly chopped
1 orange pepper, roughly chopped
½ cup water
Pinch of salt
1 tablespoon pesto
How (your directions):
Bring a pot of water to a boil and salt to the salinity of the ocean (this ensures flavorful cooked pasta). Cook pasta according to pasta directions, then drain and set aside.
In a large saucepan, add tomatoes, peppers, a pinch of salt, and the ½ cup of water.
Bring to a boil, then cover and simmer for 20 minutes.
Remove lid and reduce liquid slightly for 5 minutes.
Transfer sauce to blender and add pesto. Blend on high until smooth, about 30 seconds.
Pour sauce back into the saucepan and mix pasta into sauce over low heat, to finish heating through.
Serve immediately! Also delicious cold for lunch 😊
Why (the science): Bell peppers are full of vitamin C, A, and folate! Not to mention, this Easy Tomato and Bell Pepper Pasta Sauce has ZERO sugar, a characteristic hard to find in most store-bought pasta sauces.
Strawberry Pepper Gazpacho is sweet with a kick! The strawberries balance the spiciness of the jalapeno, and the peppers add body and texture to this bountiful summer soup. I poured my gazpacho into two clean pasta sauce jars, making these the perfect grab-and-go meals or afternoon snacks. Because it can be enjoyed cold or room temperature, strawberry pepper gazpacho can be enjoyed anywhere, be that work, school, outdoor festival, or picnic!
Serves: 2
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
1 lb. strawberries, rinsed (keep the green stems on!)
1 yellow pepper
1 orange pepper
6-8 small tomatoes
1 jalapeno, veins and seeds removed
1 tablespoon white wine vinegar
How (your directions):
Place all ingredients in a high-speed blender or food processor and blend until almost smooth but leaving a little texture.
Serve immediately or keep in the fridge for 4 days.
Enjoy!
Why (the science): With colors like orange, yellow, and red, this soup is truly overflowing with vitamin C and antioxidants 😊
*Recipe updated from Purple Carrot
I’ve cracked the code on the world’s easiest and most delicious vegan chicken salad with my tofu version! Too simple not to try 😉 Perfect on toasted seeded bread or spooned into lettuce cups!
Serves: 3-4
Prep time: 10 minutes
Cooking time: 20 minutes
What (your ingredients):
1 14.oz package extra firm tofu
1 tablespoon soy sauce (or coconut aminos to make vegan)
½ vegetable bouillon cube
Dash of dried thyme
Dash of dried marjoram
¼ cup water
3 tablespoons vegan mayonnaise
3-4 small celery sticks with leaves, finely diced
¼ teaspoon cracked black pepper
How (your directions):
Preheat oven to 400 °F. Line a baking sheet with a silicone mat or parchment paper. Hint: the silicone mat or parchment paper is crucial for preventing the tofu from sticking to the baking sheet, as this recipe is oil-free.
Remove tofu from packaging and drain water.
Place tofu on plate lined with paper towels, then cover with paper towels and place a large pan on top of the tofu to squeeze out the water. Allow tofu to be pressed for 5 minutes.
Meanwhile, assemble the sauce by combining the soy sauce or aminos, bouillon, thyme, marjoram, and water in a small bowl. Hint: heat in microwave of over stove as necessary to allow for bouillon dissolve into the mixture.
Remove pan and paper towels from tofu and slice tofu into 8 slices. Press with additional paper towels briefly by blotting off excess water.
Dunk each tofu slice into the sauce, turning so that the sauce coats each side, then place on baking sheet. Repeat with all tofu slices.
Pour remaining sauce evenly over each tofu slice and bake for 20 minutes.
Remove tofu from oven and allow to cool.
In a medium-size bowl, combine mayonnaise and celery.
When the tofu has cooled, chop into small pieces and mix evenly with the celery and mayo, then season with pepper.
Cover bowl with plastic wrap and refrigerate for at least 2 hours.
Enjoy on whole grain bread or spoon into lettuce wraps!
Why (the science): Tofu is a lean vegetarian source of protein with no saturated fat, yet one serving provides 20% of our calcium for the day!
I grew up eating stuffed peppers made with love by my mom, and it was the first dish I cooked when I moved into my very first apartment after college! I've since updated the classic with a healthy twist, which has surpassed the original! When your mom makes the lightened version and exclaims, "I'll never go back to making the old version again," then you've successfully developed a mouth-watering and time-saving dinner that anyone can make :) Serves 4
