Heart Healthy Recipe - FALAFELS

I LOVE FALAFELS!  I eat them as an appetizer, as a sandwich filler, on top of a salad,  main dish, or as a snack...  even for breakfast!  I have tweaked this recipe to be cooked in an air fryer... eliminating all the oil to be "Heart Healthy" - my old recipe preparation for falafels were pan fried and then baked to get that crunchy on the outside and the fluffy, creamy on the inside!  The air-fryer WORKS and will cook up falafel without oil and they are SO good!

This is
 a recipe that is PERFECT for a 

PLANT BASED Diet

This recipe has

NO dairy, 

NO meat & 

NO oil!  

 "Heart Healthy" Falafels

1 15 oz can Chickpeas; drained
3 cloves Garlic
1 Onion
1 Lemon; juiced or 3 TBlsp.
3/4 cup fresh Parsley
1 tsp Harissa Paste (or Sriracha)
1 tsp Cumin
1 tsp Onion Powder
1 tsp Garlic Powder
1/2 tsp Baking Soda
2 tsp Salt
1 tsp Black Pepper
1/2 cup Flour

In a food processor, put the garlic, onion, parsley and lemon juice and chop.  Add spices, chickpeas and pulse well in processor - put mixture into a bowl.  Add flour - a small amount at a time until the mixture will hold a ball form. Form small balls (I use a medium size scoop).  Yields about 14-16 balls (large bubblegum ball size!)  In an air fryer - cook at 400 degrees for 10 minutes.  (cooking time may vary per air fryers!) Remember to leave space around the falafels in the air fryer for baking purposes; this recipe takes 2 batches to cook - about 7-8 at a time. 

 Serve with a sauce of your choice (green sauce, vegan sriracha mayo sauce, chili garlic sauce, tahini sauce, etc)!  Use falafels in lettuce wraps, sandwich fillers, side to any entree, top a salad, a delicious snack - the possibilities are endless!!

Refrigerate leftovers.  I've just started using an air fryer so I'm looking for new foods to try and also old recipes to alter!  Here is a snap of the machine that I purchased - the Avalon Bay Digital air fryer.   Would love to know what you are cooking!

Here's a link here with time involved to cook your own chickpeas in an instant pot instead of canned chickpeas!  

Thanks for stopping by - wishing you an AWESOME day - Remember to hug the ones you love, until next time...

Heart Healthy "Instant Pot" Recipe - Chickpea Noodle Soup

This nutritious and delicious recipe is perfect for the "winter blues" or for anyone under the weather!  

With our uncontrollable weather here in Texas - temperatures going up to 80 and down to the teens all in a week's time - no wonder there are so many people sick. This soup is a true COMFORT to serve anyone - anytime! 

This is
 a recipe that is PERFECT for a 

PLANT BASED Diet 
that is completed in an
Instant Pot! 
(this recipe can be made without an instant pot - just not as fast!)

This recipe has

NO dairy, 

NO meat & 

NO oil!  

Here's a healthy method of making a traditional creamy & tasty soup WITHOUT the standard chicken!   It's convenient to use a can of chickpeas (aka garbanzo beans) along with the ease of the instant pot and BOOM!  A quick hot soup to serve!   

This recipe was found at Cookie and Kate; here is a link here.  I've tweaked it a little to accommodate an instant pot preparations!

Chickpea Noodle Soup

1/4 cup Vegetable broth
1 Onion; chopped
1-2 Celery stalks; thinly sliced 
2-3 Carrots; thinly sliced in rounds
1 tsp Salt
1/2 tsp Ground Turmeric
1 tsp Curry Powder (link for a DIY Curry Powder)
1 Bay Leaf
1 can Chickpeas; drained & rinsed (1 1/2 cups)  here's a link of cooking time for cooking chickpeas instead of canned 
8 oz. Dry Pasta 
6 Cups Vegetable Broth or water
2 Tablespoons Parsley; chopped - extra for garnish
2 Tablespoons Lemon Juice

In the instant pot, on SAUTE' setting - add 1/4 cup of the broth, chopped onions, celery and carrots. Saute' for 5-7 minutes.  Add all the other ingredients except lemon juice and parsley for garnishing.

Switch to MANUAL mode - set for 3 minutes and cook. Following the instant pot cooking manual - release the remaining steam after 5 minutes) . .  THIS IS IMPORTANT - just 5 minutes on the natural release or the pasta will become MUSHY!  Remove lid carefully, stir and taste.  Add lemon juice - adjust salt and pepper to taste.  Sprinkle a tiny amount of chopped parsley on top and serve!

Refrigerate leftovers.  Would LOVE to hear from you and see how you prepared your Chickpea Noodle Soup!  

Interested in more "Plant-based" recipes?  Here's a link to a great Pasta salad recipe.  Like roasted vegetables - here's a link for this recipe!  Here's another INSTANT POT soup recipe for Spicy Black Bean Soup here.

Thanks for stopping by - wishing you an AWESOME day - Remember to hug the ones you love, until next time...

Healthy Heart "Instant Pot" Recipe Red Lentil Curry

Here are some cooking times 
for items cooked in an
Instant Pot! 

Basmati Rice - 2 cups rice to 2 /14 cups water
10 minutes MANUAL with 10 natural release

Lentils - 2 cups lentils (1 lb) to 4 cups water
season water with garlic, onion and salt
14 minutes MANUAL with 10 natural release
yield:  6 cups  (green or brown)

Chickpeas - 1 cups chickpeas to 4 cups water
season water with garlic and salt (UNSOAKED)
45 minutes MANUAL with 10 natural release

This recipe is one of our favorite QUICK meals.  It's RED LENTIL CURRY served over some cooked rice - we like basmati rice!

This recipe has

NO dairy, 

NO meat & 

NO oil!  

This recipe is SO EASY - just a few ingredients along with the ease of the instant pot and BOOM!  I cook the lentils and rice before hand in the instant pot and at supper time - throw it all together into a meal!    

Red Lentil Curry

1/4 cup of water
3 cloves of Garlic; minced
1/2 of a medium Onion; chopped
1 tsp Turmeric
1 tsp Dijon Mustard
1 tsp Ground Coriander
2 tsp Curry Powder**
2 tsp Ground Cumin
1/2 tsp Red Pepper Flakes
1 tsp Salt
1 small can Tomato Paste
1 can Coconut Milk
2 cups cooked Lentils

In a skillet, saute' the onions and garlic in the vegetable broth until soft - 5-7 minutes.  Add spices along with the tomato paste.  Mix well; add the coconut milk and the lentils.  Heat until mixture boils; serve over cooked rice.  Sprinkle a tiny amount of chopped cilantro on top and serve!  

Here is a recipe for a curry powder.  It's a mixture of spices that you probably already have in your cabinet.  There are store bought curry powders also available!

**DIY Curry Powder

2 Tbsp Ground Coriander
2 Tbsp Ground Cumin
1 1/2 Tbsp Ground Turmeric
2 tsp Ground Ginger
1 tsp Dry Mustard
1/2 tsp Ground Black Pepper
1 tsp Ground Cinnamon
1/2 tsp Ground Cardamom
1/2 tsp Cayenne Pepper
Add all spices to a small jar and shake.  Perfect for use in soups, stews, curries, and more!  Stays fresh up to 3 months.

Thanks for stopping by - wishing you an AWESOME day - Remember to hug the ones you love, until next time...

Heart Healthy "Instant Pot" Chili Recipe

Here's a recipe that is great for a 

PLANT BASED Diet 
that is completed in an
Instant Pot! 
(this recipe can be made without an instant pot - just not as fast!)

This recipe has

NO dairy, 

NO meat & 

NO oil!  

Eating "plant base" for almost three years has really opened our eyes to the HEALTH of things! LOL! Especially after Kyle's heart attack! Excited to see that Canada is introducing this new food plate guide for 2019.  THIS is our main objective when we eat EVERY meal (meatless; of course)!  Hopefully, the United States will soon follow!  It's made a HUGE difference in our lives!

Here's a method of making a classic dish - but with a healthy twist - everyone loves a good CHILI!   Add some healthy chips, cilantro, avocado...  to enhance the flavor or (my favorite) serve it over a baked potato for a complete meal!   

Plant Based Chili

1/4 cup Vegetable broth or water
1 medium Onion; chopped
1 Bell Pepper; chopped ** red peppers are sweeter
2 Carrots; chopped
2 Celery; chopped
1 tsp Salt
3-4 cloves of Garlic; minced
2 TBSP Chili powder
2 tsp Cumin
1 tsp Dried Oregano
2 tsp Smoked Paprika
1 28 oz petite diced Tomatoes; pureed
1 can Pinto Beans; drained
1 can Black Beans; drained
1 can White Beans; drained
2 cups Vegetable Broth or water
2 Bay Leaves
2 TBSP Lemon
Salt & Pepper to taste

Toppings:  avocado, tortilla chips, jalapeno, cilantro... or serve over a baked potato, or air-fried potato wedges!!

In the instant pot, on SAUTE' setting - add 1/4 cup of the broth, chopped onions, garlic, bell pepper, carrots and celery until soft (5-7 minutes).  Add seasonings and stir well.  Pour in the pureed tomatoes, drained beans, vegetable broth (or water) and bay leaves. 

Switch to MANUAL mode - set for 5 minutes and cook. Following the instant pot cooking manual - leave for a natural release of 10 minutes or more. Remove lid carefully.  With an immersion blender, blend a portion of the soup, still leaving whole beans in tact (or mash with a potato masher until you get the texture you prefer).  Add lemon juice, salt and pepper to taste.  Do a taste test to see if needs more salt or pepper and adjust accordingly.    Enjoy!

Would LOVE to hear from you and see how you prepared your plant based chili and how you served it!

Interested in making your own VEGETABLE BROTH - try this link out!  It's much better than the store bought brands - that's a promise!

Thanks for stopping by - wishing you an AWESOME day - Remember to hug the ones you love, until next time...

Heart Healthy "Instant Pot" Recipe for Quinoa Vegetable Soup

Hello!  THIS recipe does NOT have BEANS in it...  (this is for you Jenn!)  It's a Quinoa Vegetable Soup
 recipe and is one that I have shared often.  It is a quick soup to make and is very hearty!

For the month of January, I have posted 4 heart healthy instant pot recipes.  I'm working on recipes with LENTILS -  We do eat A LOT of lentils and many of you have really expressed a great interest to learn and gain recipes with lentils - SO!  Stay tuned!

The key ingredient that adds the "umph" to this soup is QUINOA.

If you haven't try some quinoa - do it this year! In an instant pot - it literally takes ZERO minutes.  In reality, about 12-15 minutes... but you program it zero minutes and then have a natural release for it to fluff up.  In this recipe, the quinoa cooks in the soup - so it's all good and quick!  Just remember to always RINSE quinoa well before cooking.

This is
 a recipe that is PERFECT for a 

PLANT BASED Diet 
that is completed in an
Instant Pot! 

(this recipe can be made without an instant pot - just not as fast!  Why purchase an instant pot?  Click here! 

This recipe has

NO dairy, 

NO meat & 

NO oil! 

Quinoa Vegetable Soup

1/4 cup of vegetable broth or water
3 cloves of Garlic; smashed
1 medium onion; chopped
1 TBSP Coconut Aminos (sub with soy sauce)
2 TBSP Balsamic Vinegar (optional)
1 28 oz. can of Diced Tomatoes; pureed
1/2 cup Quinoa; rinsed well
5 cups Vegetable Broth or water
1 large can "Veg-All" (or add left over vegetables)
2 TBSP Basil leaves; chopped
1 TBSP Sriracha
1 TBSP Lemon Juice
Salt / Pepper to taste


In the instant pot, on SAUTE' setting - add 1/4 cup of water, chopped onions and garlic; saute' for 3-5 minutes until soft.  Add everything else except the salt, pepper and lemon juice into the instant pot with the cooked garlic and onions.  Switch to MANUAL and cook 6 minutes and allow a 6-10 natural release.  

Add lemon juice, salt & pepper to taste.  Sprinkle with parsley on top and serve!

Refrigerate leftovers.  This recipe is one that comes in useful during the summer with the abundance of garden vegetables that are around and needing to be consumed - just sub the "Veg-All" for 3 cups of chopped vegetables!  Also, I always puree my canned tomatoes  (it's a texture issue with my husband!).  I use an immersion blender and blend until smooth.  If you like tomatoes and prefer chunks of tomato - you do YOU!

Thanks for stopping by - wishing you an AWESOME day - Remember to hug the ones you love, until next time...

2019 Heart Healthy "Instant Pot" Recipe Potato Leek Soup

This recipe is one that I have shared a BUNCH of times with ones looking for a good healthy soup - that doesn't taste that way!  

Also, it's a way to introduce a new vegetable - "the leek".  You may already know about the wonderful leek - others don't know - but they are easy to find!  I often purchase mine at our local Walmart! 

This is
 a recipe that is PERFECT for a 

PLANT BASED Diet 
that is completed in an
Instant Pot! 

(this recipe can be made without an instant pot - just not as fast!  Why purchase an instant pot?  Click here! 

This recipe has

NO dairy, 

NO meat & 

NO oil!  

This recipe is SO EASY - just a few ingredients along with the ease of the instant pot and BOOM!  A quick hot soup to serve along with crackers or a sandwich!   

BEANS are the key to this creamy soup! - with the use of an immersion blender (standard blender will work just fine!). White beans can be several types - try your favorite!  Here's a few that we have tried and liked: Navy beans, Great Northern beans, Cannellini...


This Potato Leek soup has become a standard recipe for a "soup day" for us and I'm excited to share it with you!   

Potato Leek Soup

1/4 cup of water
3 cloves of Garlic; smashed
2 Leeks; sliced - heads only
4 cups of Potatoes; peeled & cubed (about 5 potatoes)
3 cups of Veggie Broth
1 can (15 oz) White Beans
1 tsp Black Pepper
1 TBSP Lemon Juice

Wash leeks well - they have lots of layers that trap in lots of dirt!  In the instant pot, on SAUTE' setting - add 1/4 cup of water, sliced leeks and garlic and saute' for 3-5 minutes until soft.  Add potatoes and the broth.

Switch to MANUAL mode - set for 5 minutes (along with a natural release of 6-10 minutes) and cook. Following the instant pot cooking manual - release the remaining steam.  Remove lid carefully, add the remaining ingredients (beans, lemon juice and black pepper).   With an immersion blender, blend the entire soup until smooth.   Adjust seasoning to your taste; add more salt, pepper and/or lemon juice.  Sprinkle a tiny amount of chopped chives on top and serve!

Refrigerate leftovers.  We store soup in mason jars for an easy take-out lunch or supper!  This soup is SO GOOD!  Hope you give this a try and ENJOY!

Thanks for stopping by - wishing you an AWESOME day - Remember to hug the ones you love, until next time...

2019 15 Bean Soup Recipe; Plant Based in an Instant Pot

Here's another recipe that is 

PLANT BASED &

prepared in an
Instant Pot! 
(this recipe can be made without an instant pot - just not as fast!  

This recipe has

NO dairy, 

NO meat & 

NO oil!  

Here's a healthy method of making a hearty soup  that is super tasty!   It's convenient to use a few ingredients along a 15 bean mix and have a hot meal on the table.  This soup goes well served with cornbread, crackers or pita chips!   

For faster cooking results - soak the 15 Bean mix overnight!  But you can still prepare this soup WITHOUT soaking - just bump up the cooking time to 50 minutes! 

15 Bean Soup

1 (20 oz) bag of 15 bean soup dried bean mix
8 cups of water
1 onion; chopped
3 cloves garlic; minced
1/2 cup shredded or sliced carrots
2 Tbsp. Lemon juice
1 (10 3/4 oz) can condensed tomato soup
1 tsp paprika
1 tsp smoked paprika
1 tsp chili powder

In the instant pot, on SAUTE' setting - add 1/4 cup of the broth, chopped onions and garlic and saute' for 3-5 minutes.  Add beans and water.

Switch to MANUAL mode - set for 35 minutes (along with a natural release of 10 minutes) and cook. Following the instant pot cooking manual - release the remaining steam.  Remove lid carefully, and add the remaining ingredients (spices, tomato soup and lemon juice).  For a creamier texture - blend a cup or two of soup in a blender and blend until smooth.  Add back into bean mixture.  Adjust salt and pepper to taste. 

Refrigerate leftovers.  We store soup in mason jars for an easy take-out lunch or supper!  Would LOVE to hear from you and see how you prepared your 15 Bean Soup!  

Interested in more "Plant-based" recipes?  Here's a link to a great Pasta salad recipe.  Like roasted vegetables - here's a link for this recipe!  Here's another INSTANT POT soup recipe for Carrot Ginger Soup here.

Thanks for stopping by - wishing you an AWESOME day - Remember to hug the ones you love, until next time...

2019 Heart Healthy "Instant Pot" Recipe - Carrot Ginger Soup

Starting the new year off - I plan to post a easy, nutritious and delicious recipe each Monday!  I've been asked several times to do this and here's my solution!   

This is
 a recipe that is PERFECT for a 

PLANT BASED Diet 
that is completed in an
Instant Pot! 
(this recipe can be made without an instant pot - just not as fast!  Why purchase an instant pot?  Click here! 

This recipe has

NO dairy, 

NO meat & 

NO oil!  

Here's a healthy method of making a creamy & tasty soup that is PERFECT for any time!   It's convenient to use a few ingredients along with the ease of the instant pot and BOOM!  A quick hot soup to serve along with a salad or sandwich!   

CASHEWS are the key to this creamy soup!  Often in a dairy-free dish - cashews are soaked and used to add a needed creamy texture.  In an instant pot, cooking cashews for 1 minute on manual with a little water is a substitute for soaking cashews overnight.  This was a great timesaver for me to discover because I would always forget to soak the cashews!  

In this dish, just cook the cashews along with everything else and blend well! No need to soak!

Carrot Ginger Soup

4 1/2 cups vegetable broth
5 large carrots; chopped
1 onion; chopped
3 cloves garlic; chopped
2" fresh ginger root; chopped
1/2 cup raw cashews
1 tsp salt
1/2 tsp black pepper

In the instant pot, on SAUTE' setting - add 1/2 cup of the broth, chopped onions and garlic and saute' for 3-5 minutes.  Add all the other ingredients.

Switch to MANUAL mode - set for 6 minutes (along with a natural release of 6 minutes) and cook. Following the instant pot cooking manual - release the remaining steam.  Remove lid carefully, with an immersion blender, blend the entire soup until smooth.  Then move soup (in batches) to a high speed blender and blend - this adds the creamy texture that is SO GOOD.  Adjust salt and pepper to taste.  Sprinkle a tiny amount of chopped parsley on top and serve!

Refrigerate leftovers.  We store soup in mason jars for an easy take-out lunch or supper!  Would LOVE to hear from you and see how you prepared your Carrot Ginger Soup!  

Interested in more "Plant-based" recipes?  Here's a link to a great Pasta salad recipe.  Like roasted vegetables - here's a link for this recipe!  Here's another INSTANT POT soup recipe for Spicy Black Bean Soup here.

Thanks for stopping by - wishing you an AWESOME day - Remember to hug the ones you love, until next time...

Heart Healthy - Lentil Tofu Patties - Instant Pot recipe

Here's a recipe that is PERFECT for a 

PLANT BASED Diet 
- the lentils are cooked in the
Instant Pot! 
(this recipe can be made without an instant pot - just not as fast!  Why purchase an instant pot?  Click here! 

This recipe has

NO dairy, 

NO meat & 

NO oil!  

Here's a healthy method of making a protein patty that is similar to a"beef patty" - but no meat!  It packs a punch of protein and tastes great!

TOFU is the key to these patties - they are baked and can be served alone or on a bun!  

In this dish, the instant pot is used to cook the lentils.  After that, a food processor does all the hard work - then the patties are oven baked!  This is a patty that does NOT fall apart!  Which is hard to find in a plant-based diet world...

Lentil Tofu Patties

2 cups dry green or brown Lentils
4 cups Vegetable broth
1 medium Onion; chopped
4 cloves Garlic; chopped
1 pkg firm Tofu
1 1/2 cups ground oats or oat flour
1/2 cup seasoned bread crumbs
2 Tbsp. Worcestershire Sauce
1 Tbsp. Liquid Smoke
4 Tbsp. Ketchup or BBQ Sauce
Salt & Pepper


In the instant pot, add 4 cups of  broth and lentils (season; if desired - I added 2 cloves of garlic, 1/2 onion and 2 stalks of celery - removed and thrown away after cooking lentils). Set on MANUAL setting for 12 minutes (6 minutes for manual release).  
      Remove beans to a bowl and cool.  I cleaned out the instant pot and used it for the next step.  Set on SAUTE' setting - add 1/2 cup of water, chopped onions and garlic and saute' for 3-5 minutes.  Remove onions/garlic to bowl with lentils.
In a food processor, add half of the cooked lentils and drained tofu and blend until smooth.  (You can mash with a potato masker or a fork for a chunkier texture)

Preheat your oven to 350 degrees.  Add lentils, mashed lentils & tofu, onions/garlic mixture, oat flour, bread crumbs, Worcestershire sauce, Liquid Smoke and ketchup (or BBQ sauce)  into a big mixing bowl and mix well.  Season to taste with salt and pepper.

Form patties (I used a large ice cream scoop and flatten mounds with the bottom of a glass); place on a baking sheet lined with parchment paper or silicone mat.  Bake for 20 minutes on one side, flip over, and bake for another 15-20 minutes until desired.

  Yield: 24 patties    Plenty to freeze up and serve later!

Last night, I served these patties topped with ketchup along with vegan mashed potatoes and baby brussel sprouts. It was a "comfort food" style meal! 

Can't wait to try them in a whole grain bun like a hamburger or in a lettuce wrap with vegetable toppings!!    Would LOVE to hear from you and see how you prepared your Lentil-Tofu patties!  

Interested in more "Plant-based" recipes?  Here's a link to a great Pasta salad recipe.    Here's another INSTANT POT soup recipe for Spicy Black Bean Soup here.

Thanks for stopping by - wishing you an AWESOME day - Remember to hug the ones you love, until next time...

Heart Healthy "Instant Pot" Recipe - Spicy Black Bean Soup

Here's a recipe that is PERFECT for a 

PLANT BASED Diet 
that is completed in an
Instant Pot! 
(this recipe can be made without an instant pot - just not as fast!)

This recipe has

NO dairy, 

NO meat & 

NO oil!  

Here's a healthy method of making a GOOD & tasty soup that will hit the spot.  It's a soup with a spicy kick - perfect with a "Mexican Cuisine" twist! Add some healthy chips, cilantro, avocado...  to enhance the flavor!   

Spicy Black Bean Soup

1/2 cup Water
1 Onion; chopped
3 cloves of Garlic; chopped
1 Jalapeno, chopped
1/2 cup shredded Carrots
1 Bell Pepper; chopped (I used red - sweeter taste)
4 tsp. ground Cumin
2 tsp Chili Powder
1/4 tsp Red Pepper Flakes
1 can (15 oz.) Corn; drained
3 cans (15 oz.) Black beans; drained
4 cups Vegetable Broth
2 Tbsp. Lime Juice
1/4 cup Cilantro; chopped
Salt & pepper - to taste
Toppings:  avocado, tortilla chips, jalapeno, cilantro...

In the instant pot, on SAUTE' setting - add 1/2 cup of the broth, chopped onions, jalapeno and garlic and saute' for 3-5 minutes.  Add carrots, bell pepper, cumin, chili powder, red pepper flakes, beans, corn and broth.

Switch to SOUP mode - set for 15 minutes and cook. Following the instant pot cooking manual - release the steam.  Remove lid carefully.  With an immersion blender, blend about half of the soup, still leaving whole beans in tact.  Blend more for a smoother texture or less for a chunkier texture, depending on preference.  Stir in lime juice and cilantro.  Do a taste test to see if needs more salt or pepper and adjust accordingly.  Serve with your favorite toppings.  Enjoy!

Would LOVE to hear from you and see how you prepared your Spicy Black Bean Soup! Don't have any instant pot - no problem.  Check out the original recipe.  This recipe was altered from the one here at this link - The Glowing Fridge.  Want to know more about why I purchased an INSTANT POT - check this link!

Interested in making your own VEGETABLE BROTH - try this link out!  It's much better than the store bought brands - that's a promise!

Thanks for stopping by - wishing you an AWESOME day - Remember to hug the ones you love, until next time...