Foul – Protein-packed, and completely vegan

by | Jun 18, 2026 | Breakfast, Dinner, Food, Lunch

Foul – Protein-packed, and completely vegan

A simple, nourishing, and protein-packed Middle Eastern snack made from fava beans and chickpeas. This traditional dish is creamy, flavorful, and surprisingly easy to prepare using pantry staples. Served with warm pita bread, it’s comfort food at its finest.  Perfect with warm pita bread, hummus, fresh vegetables, olives, and a drizzle of extra virgin olive oil.

 

GETTING READY FOR COOKING

Prep Time: 10 mins | Cook Time: 15 mins | Total Time: 25 mins

Servings: 4   Dietary Info: Vegan, Dairy-Free, Egg-Free, High Protein

Why You’ll Love This Recipe:

✔ Unexpectedly Easy – Ready in under 30 minutes

✔ Simple–Made with simple pantry ingredients

✔ Budget friendly – Budget-friendly for entire family

✔ Perfect Everyday – Perfect for breakfast, brunch, or a light dinner

    This Recipe is Ideal for

    ✔ A quick yet nourishing weekdays meal
    ✔ BuProtein rich plant based eating
    ✔ AfteSharing as a part of a mezze plater

    ✔ Budget-friendly meals

    Dietary Adaptations

    ✔  Gluten free: Serve with gluten-free flatbread, gluten-free pita, or fresh vegetables instead of traditional pita bread.
    ✔ Oil free:  Omit the olive oil and sauté the onion and garlic in a small amount of water or vegetable broth. The tahini will still provide plenty of richness.

    ✔ Extra Protein: Add an additional can of chickpeas or top with roasted tofu for an even more protein

     

              

    More Key Details 

    The combination of fava beans and chickpeas creates a delicious balance of creamy texture and hearty bite.

    The combination of fava beans and chickpeas creates a satisfying texture that is both creamy and hearty. Together, these legumes provide a generous amount of plant-based protein, fiber, complex carbohydrates, vitamins, and minerals, making this dish naturally filling and energizing.

    Tahini adds a rich, nutty depth that balances beautifully with the brightness of fresh lemon juice and the freshness of parsley. The result is a well-rounded dish with layers of flavor despite using only a handful of simple ingredients.

    One of the best things about this recipe is its versatility. It can be served as a traditional breakfast, a light lunch, a satisfying dinner, or as part of a larger Mediterranean-inspired mezze spread. Pair it with warm pita bread, hummus, olives, fresh vegetables, pickles, or a crisp salad for a complete meal.

    .

    Let`s start with the process

    1. Prepeare the Base

    Drain and rinse the fava beans and chickpeas. Add them to a medium saucepan together with 1 cup of water and place over medium heat.

    2. Sauté the Aromatics

     Finely chop the onion and garlic. In a small pan, sauté the onion until soft and translucent. Add the garlic and cook for another minute until fragrant.

    3. Prepare the Tomato

    Dice the tomato into small cubes. Add the tomato together with the sautéed onion and garlic mixture to the saucepan.

     

     4. Add the Flavor

    Stir in the tahini, olive oil, salt, and black pepper. Mix well until everything is combined and heated through.

    5. Finish with Fresh Ingredients

    Remove from heat. Add the chopped parsley and freshly squeezed lemon juice.

    Give everything a final stir and adjust seasoning if needed.

    6. Serve

    Serve warm with pita bread, hummus, fresh vegetables, and plenty of smiles.

     

    Ingredients

    For the Foul

    • 1 can fava beans
    • 1 can chickpeas
    • 1 large tomato, diced
    • Juice of ½ lemon
    • ½ teaspoon salt
    • Black pepper, to taste
    • 1 bunch fresh parsley, chopped
    • 2 garlic cloves, finely chopped
    • 1 small onion, finely diced
    • 1 cup water
    • 2 tablespoons tahini
    • 1 tablespoon olive oil

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        Quick Weekday Vegan Cake

        by | Apr 11, 2026 | Desserts, Dinner, Food, Lunch

        Quick Weekday Vegan Cake

        A simple quick weekday vegan cake that comes together with basic pantry ingredients and minimal preparation time. This soft sponge cake is made with plant milk, nuts, and flaxseeds, creating a light but satisfying base that pairs beautifully with jam, fresh fruit, or a glossy vegan jelly glaze.

        Because the batter is mixed in just a few steps and baked in under half an hour, this recipe is perfect for busy days when you want a homemade dessert without complicated techniques. The sponge stays moist thanks to a light fruit glaze and works well as a base for fruit cakes, layered desserts, or simple tea-time treats.

         

        GETTING READY FOR COOKING

        Prep Time: 15 mins | Cook Time: 20-25 mins | Total Time: 40 mins

        Servings: 12-15 slices  Dietary Info: Vegan, Dairy-Free, Egg-Free

        Why You’ll Love This Recipe:

        ✔ Unexpectedly Easy – Quick vegan cake ready in under 40 minutes.
        ✔ Simple–  Simple pantry ingredients.
        ✔ Moist is the best option – Moist sponge perfect for fruit cakes.
        ✔ Perfect Everyday Dessert – Great base for frostings or jelly glaze.

        This Recipe is Ideal for

        ✔ A quick yet nourishing dessert
        ✔ Busy days when you want something delicious fast
        ✔ Afternoon tea or coffee cake

        ✔ Simple homemade baking

        Dietary Adaptations

        ✔  Nut free option: Replace the nuts with extra coconut flakes or seeds.
        ✔ Whole-grain version: Use more wholemeal flour for a slightly denser, rustic sponge.
        ✔ Fruit cake version: Top the sponge with fresh berries, peaches, or cherries before adding the jelly glaze.

                  

        More Key Details 

        The secret to a soft and tender vegan sponge cake lies in how the batter is mixed. Once the wet and dry ingredients come together, it’s important to fold them gently and stop mixing as soon as everything is incorporated. Overmixing can develop the gluten in the flour, which may result in a dense or slightly chewy cake instead of a light, fluffy sponge.

        Another important detail is creating the plant-based “buttermilk.” Mixing soy milk with apple cider vinegar and allowing it to sit for about ten minutes slightly thickens the milk and adds gentle acidity. This reaction helps activate the baking soda and baking powder, allowing the cake to rise properly and develop a soft crumb.

        Finally, brushing the baked cake with warm jam or fruit juice is a simple step that makes a noticeable difference. This light glaze adds moisture and prevents fillings or frostings from soaking into the sponge. The result is a beautifully soft cake base that works perfectly with fresh fruit, creamy fillings, or a glossy vegan jelly glaze.

        Let`s start with the process

        1. Prepeare the oven 

        Preheat the oven to 180°C (350°F). Line a springform cake pan with parchment paper and lightly oil it.

        2. Prepeare the “Buttermilk”

         In a bowl, mix the soy milk and apple cider vinegar. Set aside for 10 minutes so the milk slightly curdles.

        3. Prepare the dry ingredients

        If using whole nuts, grind them finely in a spice mill or food processor. In a large bowl mix unbleached flour, bicarbonate of soda, baking powder, cornflour, vanilla, salt. Add: ground nuts or desicated coconut, wholemeal flour, flaxseeds. Mix well.

        4. Combine Wet Ingredients

        Add the oil and sugar to the vinegar-milk mixture and mix well.

        5. Make the Batter

        Gently fold the wet ingredients into the dry mixture using a spatula. Mix only until combined. Over-mixing can make the cake chewy.

        6. Bake the Cake

        Spoon the batter into the prepared cake pan and spread evenly. Bake for 20–25 minutes until a toothpick inserted in the center comes out clean. Remove the springform ring and allow the cake to cool completely.

         

        7. Prepeare the Top

        When the cake is fully cool: remove the parchment paper. If the cake has domed, trim the top to make it flat.

        8. Add moisture with jam glaze

        Heat the fruit jam combined with apple juice in a small saucepan until it reaches a gentle boil. Brush or spread this mixture over the cake top. This step keeps the sponge moist.

        9. Prepeare the filling -Vegan Jelly Glaze 

        Mix 6 g agar powder with 100 ml cold water and stir well.

        10. Heat the Juice

        In a saucepan heat: 300 ml apple juice, 1 packet vanilla sugar. Add the agar mixture and cook on low heat for about 2 minutes, stirring gently. The mixture will begin to thicken slightly.

        11. Glaze the Fruit Cake

        Place the cake ring around the sponge and arrange fresh fruit on top. Carefully pour the warm jelly glaze over the fruit so it spreads evenly.

        12. Allow the Cake to Cool

        Allow the cake to cool slightly, then place it in the refrigerator until the glaze is fully set.

         

        2Ingredients

        For a 22 cm cake (10–15 slices)

        • 350 ml soy milk
        • 1 tsp apple cider vinegar
        • 50 g ground nuts
          whole nuts or 50 g desiccated coconut
        • 180 g all-purpose flour
        • 1 tsp bicarbonate of baking soda
        • 1 tsp baking powder
        • 40 g cornflour
        • ¼ tsp vanilla powder 
        • ¼ tsp salt
        • 50 g wholemeal flour
        • 1 tbsp ground flaxseeds
        • 70 g sunflower or safflower oil
        • 100 g brown sugar
        • 4 tbsp fruit jam
        • 22-cm springform cake pan
          lined with parchment paper

        For the Jelly Glaze:

        • 2 tbsp apple juice
        • 6g agar powder
        • 100ml water
        • 1 pack vanilla sugar

            Comments

            Spring Cavatelli with Asparagus & Lemon

            by | Apr 2, 2026 | Breakfast, Desserts, Dinner, Food, Lunch

            Spring Cavatelli with Asparagus & Lemon

            GETTING READY FOR COOKING

            Prep Time: 10 mins | Cook Time: 15 mins | Total Time: 25 mins

            Servings: 2-3 Dietary Info: Vegan, Dairy-Free, Nut-Free

            A light and vibrant vegan pasta dish, this cavatelli with asparagus celebrates the fresh flavors of spring. Tender asparagus and sautéed onions are brightened with garlic, lemon juice, and a hint of dried mint, then tossed with al dente cavatelli. A touch of nutritional yeast adds a subtle, cheesy note, while reserved pasta water creates a silky, cohesive sauce. Finished with freshly ground black pepper, this simple yet flavorful dish comes together quickly and is perfect for a wholesome weeknight dinner.

            Why You’ll Love This Recipe:

            ✔ Vibrant & Fresh – Celebrates the bright, clean flavors of spring asparagus and lemon.
            ✔ Quick & Wholesome – A satisfying, nutrient-packed meal ready in under 30 minutes.
            ✔ Creamy Without Cream – Nutritional yeast and starchy pasta water create a luscious, silky sauce.
            ✔ Simple Pantry Flavors – Elevated with just a few key ingredients like dried mint and fresh garlic.

            This Recipe is Ideal for

            ✔ A quick, elegant weeknight dinner
            ✔ Celebrating spring and early summer asparagus season
            ✔ A light yet satisfying pasta that doesn’t feel heavy
            ✔ Cooking for varied diets (naturally vegan and easily adaptable)

            Dietary Adaptations

            ✔ Naturally vegan, dairy-free, and nut-free.
            ✔ Gluten-free: Use your favorite certified gluten-free pasta.
            ✔ Oil-free: Sauté the vegetables in a few tablespoons of vegetable broth or water.
            ✔ Add protein: Stir in a can of drained white beans or chickpeas with the asparagus.

            More Key Details 

            Pasta Water is Liquid Gold: Don’t forget to reserve a cup of the starchy water before draining your pasta. This magical liquid helps the sauce cling to the cavatelli, thickening it naturally and creating a restaurant-quality, silky finish. Add it gradually until you reach the perfect consistency.

            The Power of Dried Mint: While fresh herbs are often preferred, dried mint is a classic in many Mediterranean dishes and brings a uniquely concentrated, earthy-sweet flavor that perfectly complements the bright lemon and fresh asparagus. If using fresh mint, add it at the very end as a garnish.

            Al Dente is Essential: Be sure to cook your cavatelli to al dente—it should still have a slight bite to it. It will continue to cook for a minute when tossed in the hot skillet with the vegetables and sauce, so undercooking it slightly in the boiling water prevents mushy pasta.

            Nutritional Yeast for Umami: This is your flavor secret weapon. Nutritional yeast adds a savory, subtly cheesy depth that makes the dish taste rich and complex without any dairy. For best results, stir it in off the heat to maintain its nutritional benefits and prevent clumping.

            Let`s start with the process

            1. Cook the Pasta

            • Pour in 2 tbsp soy sauce, 1 tbsp hoisin, 1 tsp rice vinegar, and 1 tsp maple syrup. Stir well.

            • If too thick, add 1-2 tbsp water to loosen.

            2. Prep the Vegetables

            While the pasta water comes to a boil, cut the asparagus into 1-inch pieces. Finely chop the onion and mince the garlic.

            3. Sauté the Aromatics

            Heat the olive oil in a large skillet or sauté pan over medium heat. Add the chopped onion and cook for 4–5 minutes, until soft and translucent. Add the minced garlic and sauté for another 30 seconds, until fragrant.

            4. Cook the Asparagus

            Add the asparagus pieces to the skillet. Cook, stirring occasionally, for 5–7 minutes, until the asparagus is tender-crisp and vibrant green.

            .

             

            4. Season the Sauce

            • Stir in the lemon juice and dried mint. Season lightly with salt.

            5. Combine Pasta & Sauce

            • Add the drained cavatelli to the skillet with the asparagus.
            • Toss everything well to combine. Begin adding the reserved pasta water, a few tablespoons at a time, tossing continuously until the sauce becomes silky and clings to the pasta.

            6. Combine Pasta & Sauce

            • Remove the skillet from heat. Stir in the nutritional yeast until evenly distributed and the sauce looks creamy. Taste and adjust seasoning if needed. Divide among plates, garnish with a generous amount of freshly ground black pepper, and serve immediately.

            7. Finish & Serve

            • Remove the skillet from heat. Stir in the nutritional yeast until evenly distributed and the sauce looks creamy. Taste and adjust seasoning if needed. Divide among plates, garnish with a generous amount of freshly ground black pepper, and serve immediately..

            Ingredients

              • 200–250 g cavatelli pasta 
              • 1 bunch asparagus, trimmed
              • 1 small onion, finely chopped
              • 2 cloves garlic, minced
              • 2–3 tbsp olive oil
              • Juice of ½ lemon
              • 1 tsp dried mint leaves (or more, to taste)
              • 2 tbsp nutritional yeast
              • Salt, to taste
              • Freshly ground black pepper, to garnish
              • Reserved pasta water (½–1 cup)

                •                                 

              Comments

              Vegan Scrambled Oats

              by | Mar 28, 2026 | Breakfast, Food, Lunch

              Vegan Scrambled Oats

              A warm, savory breakfast that combines creamy oats with protein-rich tofu and cheesy nutritional yeast. This simple dish is perfect when you want something comforting, filling, and completely plant-based. It cooks in just a few minutes and turns basic pantry ingredients into a satisfying savory meal.

              GETTING READY FOR COOKING

              Prep Time: 3 mins | Cook Time: 7 mins | Total Time: 10 mins

              Servings: 1  Dietary Info: Vegan, Dairy-Free, High-Protein, Plant-Based Breakfast

              Why You’ll Love This Recipe:

              ✔ Unexpectedly Easy –  Quick and easy breakfast for you.
              ✔ High in plant protein – The addition of tofu makes this dish naturally rich in plant-based protein.
              ✔ Savory alternative to sweet oatmeal – If you’re not a fan of sweet breakfasts, this savory oat dish is a delicious change. 
              ✔ Made with simple pantry ingredients –  Oats, tofu, and nutritional yeast are affordable, nutritious staples that can quickly turn into a comforting meal.

              This Recipe is Ideal for

              ✔ A quick yet nourishing breakfast
              ✔ Busy days when you want something delicious fast
              ✔ Post workout meals

              ✔ Simple vegan meal prep

              Dietary Adaptations

              ✔  Add turmeric for color and extra flavor
              ✔ Gluten-free: Use certified gluten-free oats to make this recipe suitable for people with gluten intolerance or celiac disease.
              ✔ Soy-Free Option: Replace tofu with crumbled chickpeas, white beans, or plant-based soy-free tofu alternatives for a similar texture and protein boost.

                        

              More Key Details 

              The secret to perfect savory scrambled oats is getting the texture just right. The oats should become soft and creamy, while the tofu adds small, tender pieces that mimic the feel of a scramble. Stirring regularly while cooking helps everything combine into a smooth, comforting mixture.

              Another important detail is how you prepare the tofu. Crumbling or slicing it into small pieces allows it to blend naturally with the oats. Smaller pieces create a better scrambled texture and help the nutritional yeast coat everything evenly.

              Nutritional yeast plays a key flavor role. It adds a mild cheesy and slightly nutty taste that transforms simple oats into a savory dish. Make sure to stir it in well so the flavor spreads throughout the entire pan.

              The liquid ratio is also important. Using about one cup of water for half a cup of oats helps create the creamy consistency that makes this dish comforting and satisfying. If the mixture becomes too thick, you can always add a splash more water or plant milk.

              Let`s start with the process

              1. Prepeare and Soak the Oats

              Place the oats in a bowl and cover them with water. Let them soak for about 5–10 minutes to soften. This helps the oats cook faster and creates a smoother, creamier texture.

              2. Prepeare the Tofu

              Slice or crumble the tofu into small pieces so it blends easily with the oats and creates a scrambled-style texture.

              3. Heat the Base

              Add the tofu and 1 cup of water to a pan over medium heat.

              3. Add Flavour

              Stir in the nutritional yeast, mixing well so the tofu absorbs the savory, cheesy flavor.

              4. Add the Oats

              Drain the soaked oats and add them to the pan. Stir everything together so the oats mix evenly with the tofu.

              5. Cook and Stir

              Cook for about 5–7 minutes, stirring occasionally, until the oats become creamy and the mixture reaches a soft scrambled consistency.

              6. Serve Warm

              Season if desired and enjoy immediately while the texture is creamy and comforting.

              4. Add the Oats

              Drain the soaked oats and add them to the pan. Stir everything together so the oats mix evenly with the tofu.

              5. Cook and Stir

              Cook for about 5–7 minutes, stirring occasionally, until the oats become creamy and the mixture reaches a soft scrambled consistency.

              5. Cook and Stir

              Cook for about 5–7 minutes, stirring occasionally, until the oats become creamy and the mixture reaches a soft scrambled consistency.

              6. Serve Warm

              Season if desired and enjoy immediately while the texture is creamy and comforting.

              Tips for Perfect Scrambled Oats

              For an extra layer of flavor, consider adding a pinch of smoked paprika or a dash of hot sauce to spice things up. You can also toss in some chopped spinach or diced tomatoes for added nutrition and color. Don’t forget to experiment with your favorite herbs like chives or parsley to elevate the taste even further.

              Variations to Try

              If you’re feeling adventurous, try swapping out the nutritional yeast for a sprinkle of your favorite vegan cheese or adding a dollop of avocado for creaminess. You can also use different grains like quinoa or millet for a unique twist on this classic dish.

              Ingredients

               For the  Oats:

              • ½ cup oats
              • 1 cup water
              • 100 g tofu
              • 1–2 tablespoons nutritional yeas

              Comments

              Creamy Avocado Pasta

              by | Mar 18, 2026 | Dinner, Food, Lunch

              Creamy Avocado Pasta

              The ultimate lazy, luxurious lunch; This creamy avocado pasta is the definition of effortless comfort food. It comes together in just 15 minutes, uses simple plant-based ingredients, and delivers a silky, rich texture without any dairy.The combination of ripe avocado, fresh basil, and lemon juice creates a vibrant, refreshing sauce that feels both light and indulgent at the same time. It’s the kind of meal you make when you want something nourishing, fast, and incredibly satisfying.

              GETTING READY FOR COOKING

              Prep Time: 15 mins | Cook Time: 30 mins | Total Time: 45 mins

              Servings: 4 Dietary Info: Vegan, Dairy-free

              Why You’ll Love This Recipe:

              ✔ Unexpectedly Easy –  It is incredible quick and easy.
              ✔ Naturally Creamy – The avocado creates a rich, silky sauce without any dairy.
              ✔ Fresh & Vibrant Flavor – Lemon and basil bring brightness that balances the creamy texture perfectly.
              ✔ Light Yet Satisfying – Comforting like pasta should be, but still fresh and nourishing.

              This Recipe is Ideal for

              ✔ A quick yet nourishing lunch or dinner
              ✔ Busy days when you want something delicious fast
              ✔ Creamy comfort food without the heaviness.

              ✔ Impressing guests with a simple but elevated vegan dish.

              Dietary Adaptations

              ✔ Naturally plant-based, and dairy-free
              ✔ Gluten-free: Simply use your favorite gluten-free pasta
              ✔ Oil-free option: Skip any added oil and use water or plant milk for blending the sauce

                        

              More Key Details 

              The key to a perfect creamy avocado pasta lies in balance and timing. Use a perfectly ripe avocado—this is what gives the sauce its naturally silky, rich texture. Underripe avocados will result in a bland and less creamy sauce.

              Always blend the sauce until completely smooth. This ensures a velvety consistency that coats the pasta evenly and feels luxurious with every bite.

              One essential step is reserving a bit of pasta water. This starchy liquid helps loosen the sauce and creates that glossy, restaurant-style finish that clings beautifully to the noodles.

              Finally, avoid reheating the sauce directly on heat. The avocado is best enjoyed fresh—simply toss it with hot pasta and serve immediately for the most vibrant flavor and color.

              Let`s start with the process

              1. Cook the Pasta

              •  Bring a pot of salted water to a boil and cook the pasta according to package instructions until al dente.

              2.  Prepeare the Sauce

              • While the pasta cooks, add the avocado, fresh basil, lemon juice, garlic, nutritional yeast, a splash of water or plant milk, and salt and pepper into a blender, then blend until the mixture becomes completely smooth, creamy, and velvety.

                3. Combine everything 

                • In a medium, heavy-bottomed pot (like a Dutch oven), melt the 1 tbsp of coconut oil over medium heat. Add the arborio rice and toast, stirring constantly, for 2-3 minutes until the grains are fragrant and look translucent around the edges.

                 4. Serve

                • Taste and adjust the seasoning if needed, then serve right away while the pasta is fresh, vibrant, and at its most creamy and delicious.

                Ingredients

                For the Matcha Broth:

                • 200 g pasta of choice

                 For the  Sauce:

                • 1 tbsp coconut oil
                • 1 ripe avocado
                • 1 handful fresh basil
                • Juice of 1 lemon
                • 1 garlic clove
                • 2–3 tablespoons nutritional yeast
                • Splash of water or plant milk
                • Salt and pepper to taste

                Comments

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