Monkey and Me Kitchen Adventures

Mix Saabut Dahl (Mixed Bean Curry)

Ameera and Robin — Tue, 21 Jul 2026 19:16:57 +0000

Mix Saabut Dahl (Mixed Bean Curry)! If you’re looking for an easy, wholesome meal that feels special without being fussy, this is absolutely it.

This Mix Saabut Dahl (Mixed Bean Curry) is the kind of Indian comfort food that instantly warms you up from the inside out. Bursting with cozy, aromatic Indian spices and loaded with a hearty mix of beans, it delivers that perfect balance of rich flavor and satisfying nutrition. The result is a bowl of mixed bean curry that tastes like a hug, deeply comforting, gently spiced, and filling in the best way.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

We absolutely love, love, love Indian food, and this comfort food curry was seriously so satisfying. Like, you know when a dish hits the sweet spot: warm spices, hearty beans, and all the comforting vibes? Yeah, this one nailed it.

If you’re craving something flavorful, nourishing, and comforting, you gotta give this one a try!

Tips for Success:

Flavor Profile: This Mix Saabut Dahl (Mixed Bean Curry) is perfect Indian comfort food. Filled with warming Indian spices and a mixture of hearty beans, this dish is sure to be a nutritious and satisfying meal.
Flavor: In most authentic Indian dishes, oil or coconut milk is used to temper the spices. We used aquafaba and tahini. The spice flavors are slightly sharper than normal as we are not using the typical tempering ingredients. The spices do mellow over time.
Tahini: The tahini is used to temper the acidity from some of the spices.
Tahini Substitutions: Feel free to substitute the tahini with any nut or seed butters with the understanding that the flavor and texture will change accordingly.
Beans: Feel free to use. Your favorite beans in this dish.
Drain and Rinse the Petite Diced Tomatoes: Be sure to drain and rinse the petite diced tomatoes really well. The purpose it to only have the diced tomatoes and not any of the tomato juice.
Food Processor Ingredients: The purpose of finely mincing the food processor ingredients is to create a smooth texture, this creates a great mouthfeel.
Aquafaba/Bean Broth/Bean Juice: Aquafaba literally means “bean water”. It refers to the starchy, viscous liquid that is found in a can of beans. The aquafaba in this recipe comes from the black beans, kidney beans, and cannellini beans (not chickpeas as commonly referenced). Do not drain or rinse it off the beans as the aquafaba is fantastic for this recipe. You will have excess aquafaba, be sure not to accidentally dump all the aquafaba that is collected in the skillet.
Garam Masala Powders: All garam masala powders are not the same. There are tons of options and blends. Use your favorite blend. Each blend tends to accent different spices within the blend. We have found that some blends tend to be slightly acidic on the backend of the palate. Feel free to adjust spices based upon the curry blend selected.
Spices: Feel free to ramp up the spices if you wish to suit your own personal preference.
Green Chiles: Be sure to check the can label as chiles typically come in mild, medium, and hot. We enjoyed the mild green chiles; however, you can select whatever heat you wish.
Amount of Sea Salt: Our family was completely divided over the amount of sea salt needed to properly flavor this dish. For most palates, we felt 1 teaspoon worked well.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

This dish freezes well.

Pantry Products:

Tahini: We used Ziyad Premium Tahini (Sesame Paste). Feel free to use your favorite brand of tahini.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Food processor
Large skillet
Colander to drain/capture the bean aquafaba

If you try this flavor dish, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Mix Saabut Dahl (Mixed Bean Curry)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 10 Minutes
Cook Time: 25 Minutes
Total Time: 35 Minutes
Yield: 5.5 Cups 1x
Category: Dinner
Method: Stovetop
Cuisine: Indian Inspired
Diet: Vegan

Print Recipe

Description

This Mix Saabut Dahl (Mixed Bean Curry) is the kind of Indian comfort food that instantly warms you up from the inside out.

Ingredients

Base Ingredients:

1 ¼ cup finely chopped yellow onions
1 Tablespoon minced garlic
2 teaspoons minced ginger

Food Processor Ingredients:

1 – [ 14.5 oz. can ] petite diced tomatoes, drained, rinsed
1 – [ 4 oz. can ] chopped mild green chiles, undrained *

Spice/Herb Ingredients:

½ teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon garam masala (+/-) *
½ teaspoon coriander (+/-)
¼ to 1 teaspoon sea salt (+/-)

Other Ingredients:

1 – [ 15 oz. can ] black beans, drained into a bowl, then rinsed *
1 – [ 15 oz. can ] kidney beans, drained into a bowl, then rinsed *
1 – [ 15 oz. can ] cannellini beans, drained into a bowl, then rinsed *
¾ cup bean aquafaba (from beans above) *
½ cup water
2 teaspoons tahini (+/-) *
2 Tablespoons finely chopped fresh cilantro

Optional Ingredients:

Sprinkle chopped fresh cilantro

Serving Ideas:

Steamed rice
Naan, injera, lavash, pita, or flatbread

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Instructions

Place all the Spice/Herb Ingredients into a small bowl, whisk well, set aside.
Drain all the beans in a colander over a bowl to capture the aquafaba, set aside. Rinse the beans well, set aside.
Place all the Food Processor Ingredients into a food processor, process until all the ingredients are finely minced, set aside.
Place the finely chopped yellow onions into a large skillet and sauté on medium-high to soften, approximately 7 to 9 minutes.
Lower the heat to medium, then add the garlic and ginger to the skillet, sauté for one minute.
Then add the Spice/Herb Mix to the skillet, stir well to thoroughly mix in the spices throughout the mixture. Sauté for one minute until the spices become fragrant.
Then add the Food Processor Mix (petite diced tomatoes and green chiles), into the skillet, stir well.
Add ¾ cup aquafaba, water, and tahini, stir well to thoroughly mix, then add the beans. Simmer for for 10 to 15 minutes.
Then add the finely chopped cilantro to the skillet, stir well, and cook for 3 minutes.
Taste test for additional seasonings; if needed, add and simmer for several minutes.
Remove from the stove and allow to sit for 5 minutes to allow the flavors to marry.
After 5 minutes, stir well, top with additional chopped fresh cilantro, then serve with naan, injera, lavash, pita or flatbread, and/or steamed rice.

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Serving: 5 (makes 5 ½ cups)

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The post Mix Saabut Dahl (Mixed Bean Curry) appeared first on Monkey and Me Kitchen Adventures.

Easy Summer Almond Blueberry Salad

Ameera and Robin — Wed, 15 Jul 2026 20:54:27 +0000

Easy Summer Almond Blueberry Salad! If you’re searching for a fresh summer salad, a no-fuss side dish, or a healthy recipe that looks as good as it tastes, this one delivers big summer vibes in every bite.

This Easy Summer Almond Blueberry Salad is the kind of dish that instantly turns your lunch or dinner party into peak sunshine season. It’s ridiculously easy to make, but it tastes anything but; think crisp lettuce greens and tender baby arugula layered with juicy sweet blueberries, crunchy sliced almonds, and bright sliced green onions. Everything gets tossed in a light, zippy lemony dressing that’s flavorful without being heavy, plus it’s naturally packed with feel-good nutrition like vitamins, antioxidants, minerals, and fiber.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

I’m not exaggerating, this salad was absolutely delicious! We kept going back for “just one more forkful,” and honestly couldn’t get enough. Even better? The kids devoured it, which is basically the highest compliment in our house.

If you’re looking for a crowd-pleasing summer salad that’s fresh, crunchy, and bursting with sweet-tart flavor, you gotta give this one a try; it’s the kind of recipe you’ll want to make on repeat all season long.

Tips for Success:

Flavor Profile: This Easy Summer Almond Blueberry Salad is easy to make and full of summer vibes. Crispy lettuce greens, tender baby arugula, sweet blueberries, crunchy sliced almonds and sliced green onions are coated in a light, yet beautifully flavorful lemony dressing that is packed with vitamins, antioxidants, minerals, and fiber!
Sweetness: Feel free to increase or decrease the amount of maple syrup to meet your desired level of sweetness. We had family members with varying levels of desired sweetness.
Baby Arugula: Baby arugula is a peppery, tender leafy green harvested earlier than mature arugula. The leaves are softener and have a mild flavor. Baby arugula is a nutrient-dense, ultra-low-calorie leafy green that is filled with lots of vitamins (A, C, and K) and minerals (calcium, iron, and potassium). It is rich in antioxidants called glucosinolates that fight inflammation and supports everything from bone and heart health to immunity and digestion.
Baby Spring Mix Lettuce Greens: We used a Fresh ‘n Crisp Baby Spring Mix of lettuce greens. The one we used consisted of Green Leaf Lettuce, Red Leaf Lettuce, and Arugula. There are many varieties of Baby Spring Mix Lettuce Greens available. Feel free to use your favorite. We suggest purchasing a crisp We cut the lettuce greens as some of the lettuce pieces were quite large. Again, the key is using a crisp lettuce mix. Most grocery stores sell a Baby Spring Mix already washed and ready to serve. If you can’t locate a baby spring mix, then use Romaine hearts.
Almond Butter Substitutions: You can substitute the almond butter for other nut or seed butters with the understanding that the flavor and texture will change accordingly.
Toasted Almonds: To toast the almond slices, simply place the almond slices into a dry skillet. Heat over medium heat until lightly golden brown. Immediately remove from the skillet to prevent burning.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 5 to 7 days in the refrigerator, undressed.

As like most salads, this does not freeze well.

Pantry Products:

Almond Butter: We used Artisana Organics Raw Vegan Almond Butter. Feel free to use your favorite raw almond butter in this recipe. Read the label, make sure the only ingredient is raw almonds. Do not use a salted or sweetened almond butter.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Whisk (or fork)

If you try this tasty salad, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Easy Summer Almond Blueberry Salad

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 15 Minutes
Total Time: 15 Minutes
Yield: 2-3 Servings 1x
Category: Salad
Diet: Vegan

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Description

This Easy Summer Almond Blueberry Salad is the kind of dish that instantly turns your lunch or dinner party into peak sunshine season.

Ingredients

Dressing Ingredients:

3 Tablespoons lemon juice
1 Tablespoon pure maple syrup
2 Tablespoons [raw] almond butter *
½ teaspoon onion powder
½ teaspoon garlic powder
Pinch to ½ teaspoon sea salt (+/-) *

Salad Ingredients:

2 cups baby arugula
5 cups Baby Spring Mix lettuce *
1 cup fresh blueberries
¼ cup sliced almonds
3 green onions, sliced

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Instructions

Place all the Dressing Ingredients into small bowl, whisk vigorously until smooth and emulsified, set aside.
Place all the Salad Ingredients into a large bowl, mix well to evenly distribute the ingredients.
Pour the Salad Dressing over the Salad Ingredients, mix well to evenly coat all the salad ingredient. Serve and enjoy!

Notes

Please reference the blog post for Tips for Success, Pantry Products Used, Storage and Freezing, and Kitchen Equipment Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: 2 to 3

The post Easy Summer Almond Blueberry Salad appeared first on Monkey and Me Kitchen Adventures.

Fast and Easy Persian Saffron Bean and Rice Skillet

Ameera and Robin — Sun, 12 Jul 2026 12:07:26 +0000

Fast and Easy Persian Saffron Bean and Rice Skillet! The golden notes of saffron weave through creamy beans and plump rice, delivering comfort food vibes without fuss.

Here’s a cozy, crowd-pleasing Persian Saffron Bean and Rice Skillet that feels like a warm hug straight from the stove. This fast and easy skillet braises white beans with aromatic saffron and fluffy rice, creating a wholesome and hearty meal. Perfect for weeknight dinners or a lazy weekend meal, this skillet-style Persian-inspired dish nods to tradition while keeping preparation simple, accessible, and deeply satisfying.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

If you love saffron, then you will enjoy this dish! This recipe makes it easy to savor the world’s most expensive spice in a approachable, everyday skillet, with every forkful offering a warm, homey texture and fragrant depth that will have you reaching for seconds.

You gotta give this one a try!

Tips for Success:

Flavor Profile: This Fast and Easy Persian Saffron Beans and Rice Skillet is a cozy skillet stew filled with warming saffron, white beans, and rice. It is hearty, delicious, and comforting. This dish is a nod to the traditional Persian dish that features the world’s most expensive spice.
Saffron: Saffron is expensive. It has delicious flavor, beautiful color, and has a beautiful aroma. It is often used in the Persian cuisine. It is considered a luxury spice. Saffron is mentioned in the Bible in the Song of Solomon 4:14 as a precious spice with poetic beauty.
Amount of Saffron: A little bit goes a long way. We enjoyed an intense amount of saffron in this dish (1/2 teaspoon – gently laid on the measuring ½ teaspoon, not packed or crushed). If unsure, start with ¼ teaspoon and build from there.
Healthy Benefits of Saffron: Saffron is best known to support cognitive function, often helping individuals with Alzheimer’s disease and depression. It is a mental health and mood booster as well as being rich in powerful antioxidants and helps lower anti-inflammatory conditions. It helps lower high blood pressure and works to protect the eyes against free radical damage and age-related macular degeneration.
White Beans: We used Great Northern Beans; however, feel free to use your favorite white bean like chickpeas, cannellini beans, etc.
Amount of Servings: The amount of servings is directly related to how much cooked rice that is added to the dish. If you are looking for a saucier dish, then only use ½ cup, but if you are looking for a stew-like dish (less ‘gravy’, then use 1 cup of cooked rice.
Cooked and Refrigerated Rice: Cooked and refrigerated rice works best when making this dish. If you use recently cooked rice, it will be too gummy and sticky. Using cooked and refrigerated rice (preferably made the day before or earlier in the day) allows the rice to dry out enough to showcase distinct individual grains of rice making a better textured dish.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

This stew freezes well.

Pantry Products:

Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients. Feel free to use your favorite vegetable broth.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Large skillet with a lid

If you try this flavorful dish, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Fast and Easy Persian Saffron Bean and Rice Skillet

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 10 Minutes
Cook Time: 30 Minutes
Total Time: 40 Minutes
Yield: 3 3/4 Cups 1x
Category: Dinner
Method: Stovetop
Cuisine: Persian Saffron
Diet: Vegan

Print Recipe

Description

Here’s a cozy, crowd-pleasing Persian Saffron Bean and Rice Skillet that feels like a warm hug straight from the stove.

Ingredients

Base Ingredients:

1 medium yellow onion, fine dice *
1 Tablespoon minced garlic
1 teaspoon minced ginger
2 cups low-sodium vegetable broth *
1 cup water

Spice/Herb Ingredients:

1 teaspoon onion powder
1 teaspoon garlic powder
¼ to ½ teaspoon saffron (+/-) *
½ teaspoon cumin
¼ to 1 teaspoon sea salt (+/-) *
1 bay leaf

Other Ingredients:

¼ cup tomato sauce
1 – [ 15.5 oz. can ] white beans, drained and rinsed *
½ to 1 cup cooked and refrigerated brown rice (or rice of choice) *

Optional Toppings:

Chopped fresh cilantro or parsley

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Instructions

Place the Spice/Herb Ingredients (except the bay leaf) in a small bowl, mix well, set aside.
In a large skillet, add the finely diced onions, sauté over medium-high heat for 7 to 9 minutes, add a splash of water, if needed to avoid burning.
Then lower the heat to medium, add the minced garlic and ginger, sauté, stir constantly for one minute.
Then add all the remaining Base Ingredients and the Spice/Herb Mix to the skillet, stir to incorporate, bring to a boil, then lower to a low-percolating simmer. Simmer for 3 minutes.
Add all the Other Ingredients (except the cooked rice) to the skillet, stir well, then tuck in the bay leaf and simmer for 10 minutes, stirring occasionally.
Add the cooked rice to the skillet, stir and simmer for 5 minutes.
Remove the pot from the stove, cover with a lid, and allow to sit for 5 minutes to allow the flavors to marry. Remove and discard the bay leaf. Serve topped with chopped fresh cilantro or parsley.

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: 3 (makes 3 ¾ cups)

The post Fast and Easy Persian Saffron Bean and Rice Skillet appeared first on Monkey and Me Kitchen Adventures.

Creamy Spicy Gochujang Bean Skillet

Ameera and Robin — Wed, 08 Jul 2026 16:29:44 +0000

Creamy Spicy Gochujang Bean Skillet! A pantry-friendly meal that feels indulgent, this recipe sings with bold flavors and protein-packed beans that’s perfect for cozy dinners or weeknight meal prep.

This Creamy Spicy Gochujang Bean Skillet is a budget-friendly staple you’ll crave all week long. Quick to pull together and deliciously creamy, it hits the table with comforting richness and a lively kick. White beans provide a hearty backbone, while roasted red bell peppers add a sweet, smoky depth that complements the fiery gochujang sauce. The result is a hearty, spiced skillet that’s easy on the wallet and big on flavor, making it a weeknight hero for those who love a little heat without sacrificing creaminess or substance.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

We literally devoured this spicy dish. It is so gosh darned delicious! You gotta give this one a try, every spoonful delivers a bright, peppery sweetness balanced against a bold gochujang punch that lingers on the palate.

Don’t miss out on this crave-worthy, crowd-pleasing skillet.

Tips for Success:

Flavor Profile: This Creamy Spicy Gochujang Bean Skillet is a budget-friendly dish that is fast, easy, and delicious. It’s creamy, hearty, and full of spiciness. White beans and roasted red bell peppers swim in a spicy Gochujang sauce that is sure to please spicy heat lovers everywhere.
Gochujang: Gochujang is a thick, spicy, and savory-sweet Korean fermented chili paste that is a staple in the Korean cuisine. It comes in mild, medium, and hot. If you are concerned about heat, select a mild version. We used a medium heat level in this dish.
Amount of Gochujang to Use: The amount of gochujang used in this dish is relative to the type of gochujang being used as gochujang ranges from mild to hot. Read the label to determine what type of gochujang you are using. Additionally, the level of heat tolerated is largely an individual preference. When taste testing, note that the heat builds on the back of the palate rather than the front.
Gochujang Substitutions: This main component of this recipe is built around the Gochujang. We do not have any substitutions to offer.
Do Not Drain the Beans – Aquafaba/Bean Broth/Bean Juice: Aquafaba literally means “bean water”. It refers to the starchy, viscous liquid that is found in a can of beans. The aquafaba in this recipe comes from the white beans (not chickpeas as commonly referenced). Do not drain or rinse it off the white beans as the aquafaba is foundational to this recipe.
Texture: Aquafaba has a unique texture. Some individuals may not enjoy the texture of aquafaba as it can be slightly off-putting for individuals with textural issues. We enjoy the additional texture of creaminess that it adds to this dish as we feel like it is important for success of this recipe.
Sauciness: This dish is beautifully saucy.
Roasted Red Bell Peppers: Be sure to read the label when purchasing roasted red bell peppers. Select an oil-free brand if Whole Food Plant Based.
Cooking Time: Simmer for 10 minutes or longer to allow the Gochujang to fully infuse the broth. The dish can be simmered longer to soften the beans even further into a very tender bean dish; however, please note that the total number of servings may slightly decrease directly relative to the length of time that the beans are simmered, in other words, the broth is reduced.
White Beans: We used cannellini beans. You can substitute the cannellini beans for your favorite white bean like Great Northern Beans, navy beans, or chickpeas.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

This dish can be frozen.

Pantry Products:

Gochujang: We used OFood Gochujang Premium Korean Red Chili Paste – Medium. Feel free to use your favorite Gochujang Korean Red Chili Paste. Be sure to watch the label as Gochujang ranges from mild to hot.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Large skillet

If you try this flavorful skillet meal, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Creamy Spicy Gochujang Bean Skillet

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 10 Minutes
Cook Time: 25 Minutes
Total Time: 35 Minutes
Yield: 4 Cups 1x
Category: Dinner
Method: Stovetop
Diet: Vegan

Print Recipe

Description

Quick to pull together and oh-so-flavorful, this Creamy Spicy Gochujang Bean Skillet hits the table with comforting richness and a bold kick.

Ingredients

Skillet Ingredients:

1 cup finely diced white onions
1 Tablespoon minced garlic
1 Tablespoon tomato paste
1 cup light coconut milk [from can]
2 – [ 15.5 cans ] white beans, undrained *
1 Tablespoon Gochujang [Brown Rice Red Pepper Paste – Medium] (+/-) *
2/3 cup finely diced roasted red bell peppers *
2 teaspoons pure maple syrup (+/-)

Spice/Herb Ingredients:

1 teaspoon garlic powder
½ teaspoon onion powder
Pinch to ¼ teaspoon sea salt (+/-) *

Serving Ideas:

Steamed Rice
Chopped fresh cilantro

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Instructions

Place all the Spice/Herb Ingredients into a small bowl, mix well, set aside.
In a large skillet, add the finely diced white onions, sauté over medium-high heat for 7 to 9 minutes, add a splash of water, if needed to avoid burning.
Then lower the heat to medium, add the minced garlic and tomato paste, sauté, stir constantly for one minute.
Then add all the remaining Skillet Ingredients and the Spice/Herb Mix to the skillet, stir to incorporate, bring to a boil, then lower to a simmer. Simmer with a very low-percolating boil for 10 to 15 minutes, stirring occasionally until the some of the liquids have reduced.
Taste test, add additional Gochujang, if needed. If additional Gochujang is added, simmer for several minutes to infuse the flavors.
Remove from the stove and allow to rest for 5 minutes, then serve and enjoy!

Notes

Please reference the blog post for Tips for Success, Pantry Products Used, Storage and Freezing, and Kitchen Equipment Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Serving: 4 (makes 4 cups)

The post Creamy Spicy Gochujang Bean Skillet appeared first on Monkey and Me Kitchen Adventures.

Mediterranean Celery Olive Salad

Ameera and Robin — Sun, 05 Jul 2026 20:24:17 +0000

Mediterranean Celery Olive Salad! Crisp celery pieces mingle with marinated olives, sliced onions, and succulent date bits to create a medley of flavors and textures that keeps guests coming back for seconds.

This Mediterranean Celery Olive Salad bursts with crunch, briny olives, and a kiss of sweetness from dates, delivering a satisfying balance of salty and sweet in every bite. Ideal for potlucks, picnics, or holiday tables, this refreshing salad brightens any spread with its tangy, vibrant dressing. Beyond its delicious profile, this salad is a nutrient powerhouse, packed with vitamins, minerals, fiber, and immune-boosting ingredients, making it a smart, delicious addition to a well-rounded meal plan.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

We devoured this delicious celery salad, and it quickly became a new kitchen favorite. You don’t have to be a celery lover to fall in love with this salad, the juicy olives, crisp celery, and sweet-tart date bites come together in a surprisingly harmonious way.

You gotta give this one a try, especially if you’re hunting for a bright, crowd-pleasing dish that travels well. The combination of tangy vinaigrette, crisp textures, and pantry-friendly ingredients makes it feel both effortless and pantry-smart, perfect for meal prep or a last-minute centerpiece that wows guests.

Tips for Success:

Flavor Profile: Mediterranean Celery Salad is full of crunchiness, salty, and sweet. It is delicious, and perfect for your next potluck, picnic, or holiday dinner table. It is refreshing, and full of delicious tang with tidbits of date sweetness.
Peeling Celery Ribs – Optional: We like to peel the celery ribs with a vegetable peeler to remove the tougher, stringy elements on the outside of the celery ribs. It really elevates the texture and mouthfeel. It takes a tad bit longer, but it totally worth it.
Amount of Celery: We used 24 medium-sized celery ribs or 1 lb. 2 oz. after peeling and slicing which equated to 4 cups of chopped celery.
Cutting the Celery: Cut the celery ribs into ½-inch pieces. We suggest slicing the celery ribs on the diagonal for optimum presentation. If a celery rib is exceptionally wide, slice the celery rib in half lengthwise before slicing into pieces.
Optimum Presentation: If you are looking for optimum presentation and crunchy deliciousness, then we suggest the following. We suggest not dressing the salad until right before serving.
- The Day Before or Earlier in the Day:
  - Make the dressing, refrigerate.
  - Chop, slice, dice each of the Base Ingredients and store individually in the refrigerator. Except the pistachios, keep at room temperature.
  - Green Onions: Chop and store separately in glass container, then cover the container in plastic wrap.
- Right before Serving:
  - Place all the Base Ingredients into a large bowl, mix well.
  - Stir the dressing, if too thick add a tiny amount of water (or vinegar) and stir well.
  - Pour the dressing over the Base Ingredients, mix thoroughly, then present in a serving bowl.
Spanish (Manzanilla) Pimento Stuffed Green Olives: This salad is all about those tangy pimento stuffed green olives. We do not suggest leaving them out. Give them a fine chop for maximum distribution of tang in the salad.
Nuts: We used roasted and salted pistachios. We gave them a rough chop for a better mouth feel. You can use your favorite roasted/toasted nuts.
Pure Maple Syrup: The sweetness of this dish is totally within your control. Start on the low-end and increase as you feel necessary. You may find that the maple syrup is not needed at all since there are finely chopped Medjool dates through the salad.
Medjool Dates: We suggest using Medjool dates as they are very soft and pliable. Cut them into tiny pieces so there is an even distribution of soft date pieces throughout the salad. Do not use dried out dates that are tough and overly dry.
Rough Chop Chickpeas: Give the chickpeas a quick and fast chop so that you have a mixture of whole chickpeas and some that are roughly chopped. This creates a better mouthfeel.
Tahini Substitutions: The tahini can be substituted with your favorite nut or seed butter. We have not kitchen tested any substitutions, but these substitutions will typically work.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

This salad does not freeze well.

Pantry Products:

Roasted Pistachios: We used Wonderful Pistachios No Shells, Roasted and Salted. Feel free to use your favorite roasted and salted pistachios.
Tahini: We used Ziyad Premium Tahini (Sesame Paste). Feel free to use your favorite brand of tahini.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Vegetable peeler (optional)

If you try this tasty dish, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Mediterranean Celery Olive Salad

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 25 Minutes
Total Time: 25 Minutes
Yield: 7 Cups 1x
Category: Salad
Cuisine: Mediterranean Inspired
Diet: Vegan

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Description

This Mediterranean Celery Olive Salad bursts with crunch, briny olives, and a kiss of sweetness from dates, delivering a satisfying balance of salty and sweet in every bite.

Ingredients

Salad Ingredients:

4 cups chopped celery *
1 – [ 15.5 oz. can ] chickpeas, drained, rinsed, rough chop
2/3 cup finely chopped pimento stuffed Spanish green olives
6 to 8 green onions, sliced
½ cup roughly chopped roasted and salted pistachios (or other nuts) *
5 Medjool dates, pitted, fine dice (+/-)

Dressing Ingredients:

¼ cup red wine vinegar
1 Tablespoon lemon juice
2 Tablespoons tahini (+/-) *
2 teaspoons pure maple syrup (+/-) *
1 teaspoon Italian Seasoning Mix
1 teaspoon onion powder
1 teaspoon garlic powder
Pinch to 1 teaspoon sea salt (+/-) *

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Instructions

Place all the Dressing Ingredients into a small bowl, whisk well until smooth and emulsified, set aside.
Place all the Salad Ingredients into a large bowl, mix well to combine, then pour the Dressing over top, mix well. Serve and enjoy! Refrigerate leftovers.

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: 7 (makes 7 cups)

The post Mediterranean Celery Olive Salad appeared first on Monkey and Me Kitchen Adventures.

Chocolate Pistachio Puffed Quinoa Crunch Bars

Ameera and Robin — Wed, 01 Jul 2026 16:25:22 +0000

Chocolate Pistachio Puffed Quinoa Crunch Bars! If you’re feeding a crowd or just your busy weekday schedule, these bars offer portable nourishment with a luxe, dessert-worthy finish, making them a standout in any snack lineup.

These Chocolate Pistachio Puffed Quinoa Crunch Bars are absolutely delicious, and they’re designed to satisfy both your morning cravings and your afternoon sweet tooth. Imagine a generous mix of puffed quinoa for a light, airy pop, hearty rolled oats for texture, and a handful of chopped pistachios for a satisfying bite. The binding trio of almond butter, Medjool dates, and a drizzle of maple syrup brings everything together with a natural sweetness and a caramel-like depth. Crowned with a glossy layer of chocolate and extra chopped pistachios, each bar delivers a chewy-to-crunchy contrast that’s perfect for a busy breakfast treat or as a go-to snack on the run.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

These healthy treats are so delicious that you’ll reach for them again and again. We can’t get enough of the way the pistachios provide a buttery kick against the rich chocolate and oaty, puffed quinoa base.

You gotta give this one a try; whether you’re fueling a busy morning, craving a post-workout bite, or simply wanting a delicious, naturally sweet snack, these bars check all the boxes.

Tips for Success:

Flavor Profile: These Chocolate Pistachio Puffed Quinoa Crunch Bars are absolutely delicious. Full of puffed quinoa, rolled oats, and chopped pistachios, are held together with a combination of almond butter, Medjool dates, and maple syrup, then topped with a luscious layer of chocolate and chopped pistachios. Chewy, with a slight crunch, they make for a fantastic breakfast treat on the go or everyday snack.
Rolled Oats: Use whole grain rolled oats, not instant oats.
Medjool Dates: Medjool dates are naturally very soft and pliant. They work perfectly with this recipe because of this. If you have very dry dates, consider placing them in a bowl, cover with boiling water, and allow to sit for 3 minutes. Discard the water and then chop. Because the dates may hold on to some water, this could make them gooier when chopping which is fine.
Weight of Medjool Dates: The weight of the Medjool Dates with pits was 6.2 oz; pitted was 5.8 oz.
Chopping the Medjool Dates: Thoroughly chop the Medjool dates into small pieces. They will clump up and stick together while chopping, that is fine. They may end up in a massive sticky lump of date paste, which is fine. The key is when placing them in the saucepan with the almond butter, try to pull them apart as much as possible to separate them and evenly distribute them in the almond butter/maple syrup sauce.
Pressing the Bars Down: This recipe is easy to make; however, pressing the mixture in the 8×8 pan does require some patience. Once you dump the mixture into the 8×8 pan, press it down hard with good stiff spatula. Then take a piece of parchment paper and lay it over top of the mixture and press hard with your hands trying to create an even well-compacted solid layer. Use a smooth bottomed glass or measuring cup and press down hard. Once you create that really solid, hard-packed layer, place it in the refrigerator while you melt the chocolate.
Homemade Crispy Puffed Quinoa: We purchased organic crispy puffed quinoa rather than making our own, simply for convenience. If you wish to make your own, you can follow Vegan Chef Mario’s YouTube video on How to Make Crispy Popped Quinoa. If you decide to make your own popped quinoa, we suggest using a Pre-Rinsed Dry Quinoa. See the Pantry Products Used section below for the Pre-Rinsed Dry Quinoa or if you wish, you can purchase the already puffed crispy quinoa to make it easier.
Almond Substitutions: Typically, cashew butter is your best substitution. You can use other nut or seed butters with the understanding that the flavor and texture may be impacted accordingly. We have not tested any substitutions.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.

Leftovers and Freezing:

Leftovers will generally keep 7 to 10 days in the refrigerator. Store in a covered air-tight container.

These bars freeze well.

Pantry Products:

Roasted Pistachios: We used Wonderful Pistachios No Shells, Roasted and Salted. Feel free to use your favorite roasted and salted pistachios.
Crispy Puffed Quinoa: We used Z Natural Foods Organic Crispy Puffed Quinoa. Feel free to use your favorite puffed quinoa or make your own.
Rolled Oats: Use whole grain rolled oats, not instant oats. We prefer Bob’s Red Mill Old Fashioned Gluten Free Rolled Oats (Whole Grain). However, Bob’s Red Mill Old Fashioned Rolled Oats (Whole Grain) work equally well. Feel free to use your favorite whole grain rolled oats.
Almond Butter: We used Artisana Organics Raw Vegan Almond Butter. Feel free to use your favorite raw almond butter in this recipe. Read the label, make sure the only ingredient is raw almonds. Do not use a salted or sweetened almond butter.
Vegan Chocolate Chips: We used Enjoy Life Semi-Sweet Chocolate Mega Chunks. You can use your favorite dark or semi-sweet vegan chocolate.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

8×8 baking pan
Parchment paper
Medium saucepan

If you try these delicious bars, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Chocolate Pistachio Puffed Quinoa Crunch Bars

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 2 reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 20 Minutes
Total Time: 20 Minutes (+30 Minute Rest Time)
Yield: 24 Bars 1x
Category: Dessert
Diet: Vegan

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Description

These Chocolate Pistachio Puffed Quinoa Crunch Bars are absolutely delicious, and they’re designed to satisfy both your morning cravings and your afternoon sweet tooth.

Ingredients

Dry Ingredients:

1 cup rolled oats
1 cup roasted salted pistachios, chopped (divided) *
1 ½ cups puffed quinoa *
½ teaspoon sea salt (+/-) *

Wet Ingredients:

9 Medjool dates, pitted, finely chopped *
2/3 cup runny [raw] almond butter *
1/3 cup pure maple syrup
1 teaspoon vanilla

Other Ingredients:

9 to 10 oz. vegan chocolate chips, melted *

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Instructions

Line an 8×8 square baking pan with parchment paper, set aside.
Chop the pistachios, then remove 1/4 cup and set aside for the topping. Place the remaining chopped pistachios into a large bowl.
Place the all the Dry Ingredients (with the chopped pistachios) into a large bowl, whisk to combine.
Place the pitted Medjool dates onto a cutting board, chop into fine pieces, then place into a medium-sized pan. See Tips for Success notes on chopping the dates.
Place all the remaining Wet Ingredients (except the vanilla) into the saucepan with the chopped Medjool dates. Heat over medium heat until hot, stirring constantly. Use the edge of a large spoon to separate the finely chopped dates (as much as possible) to distribute them throughout the mixture, heat approximately 2 to 3 minutes, then remove from the stove. Stir in the vanilla.
Add the almond butter/date sauce, use a rubber spatula to scrape up all the sauce, to the dry ingredients and mix thoroughly by hand with a stiff spoon to incorporate all the ingredients.
After mixing well, you may find that you may need use your hands to thoroughly incorporate everything and to ensure everything is thoroughly coated and sticks together really well. If too dry, add an additional teaspoon of maple syrup to the mixture until it begins to stick really well. Repeat with the maple syrup if necessary. Your hands will be very sticky, get as much back into the bowl as possible before washing your hands for the next step.
Dump the mixture into the parchment paper-lined 8×8 baking pan. Press the mixture evenly into the bottom of the pan. Then use a square of parchment paper and lay it over top of the mixture to press it hard to create a solid cohesive layer. Use a glass or cup (smooth bottomed) and press the mixture hard (keeping the square of parchment paper on top) to thoroughly flatten the mixture. Press hard to ensure a solid cohesive layer. Place in the refrigerator until you melt the chocolate.
In the meantime, melt the chocolate chips in the microwave for 30 seconds, then stir vigorously. Microwave and stir in 10 second intervals until the chocolate is completely melted, then remove the pan from the fridge and pour the melted chocolate evenly over the entire surface. Spread evenly. Then sprinkle the top with the ¼ cup of reserved chopped pistachios. Place in the fridge or freezer for 30 minutes or until the chocolate layer is completely set and solid.
After 30 minutes, remove from the refrigerator and lift the solid bar onto a cutting board. Cut in half, then cut each half into halves. You now have 4 squares. Cut each piece into 3rds, then cut each of the bars in half, ending with 24 bars. Enjoy! Store the bars in the refrigerator or freezer.

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: 24 bars

The post Chocolate Pistachio Puffed Quinoa Crunch Bars appeared first on Monkey and Me Kitchen Adventures.

Healthy Greek Rice Bean and Olive Skillet

Ameera and Robin — Sun, 28 Jun 2026 15:58:38 +0000

Healthy Greek Rice Bean and Olive Skillet! This Whole Food Plant Based recipe celebrates simple, wholesome ingredients without sacrificing flavor, making it an ideal weeknight dinner or meal-prep winner.

This Healthy Greek Rice Bean and Olive Skillet is a cozy, crowd-pleasing entrée that delivers both heartiness and bright, Mediterranean vibes. Bursting with fluffy rice and protein-rich beans, every bite savors the perfect balance of aromatic spices and a briny tang from sun-kissed green olives. Expect a satisfying spoonful of texture from tender beans to chewy rice all wrapped in a vibrant skillet.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

We devoured this tasty, briny dish! If you love olives, then you will love this dish! The balanced seasoning—garlic, oregano, and a kiss of lemon—creates a warm, comforting aroma that makes it impossible to stop at one serving.

Perfect for meal-prep or a quick weeknight dinner, this dish delivers on both nutrition and flavor, delivering that crowd-pleasing, olive-bright profile that fans of Mediterranean fare will adore.

Give it a try, and you’ll be hooked on the briny, comforting goodness.

Tips for Success:

Flavor Profile: This Healthy Greek Rice Bean and Olive Skillet is hearty and delicious. Perfectly seasoned, brimming with rice and beans, and full of briny tang from the green olives, this Whole Food Plant Based nod will delight your tastebuds.
Spanish Pimento Stuffed Green Olives: This dish is all about those briny Spanish Pimento Stuffed Green Olives. This recipe is specifically designed to feature them. There are no substitutions. If you are not a Spanish pimento stuffed green olive lover, then consider skipping this recipe.
Cannellini Bean Substitutions: Feel free to substitute the cannellini beans with your favorite white bean such as Great Northern, chickpeas, etc.
Left Over Rice: Left over (refrigerated) rice works best in this skillet dinner as the rice has had a chance to solidify its starches in the refrigerator creating a better rice texture in this stew.
Baking Soda: Baking soda is often used as a neutralizer for dishes that contain a lot of acidity, typically from tomatoes. We use it in this dish to remove some of the tomato acidity (from the tomato paste and grape/cherry tomatoes) without losing the tomatoey flavor. When you add it, the mixture may bubble up, then settle down as it neutralizes the acidity. If you prefer that tinny taste that is typically associated with canned tomatoes, feel free to leave it out or only add a pinch.
Amount of Sea Salt: Our family was completely divided over the amount of sea salt needed to properly flavor this dish. For most palates, we felt 1 teaspoon worked well.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

This dish freezes well.

Pantry Products:

Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients. Feel free to use your favorite vegetable broth.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Large skillet with a lid

If you try this flavorful skillet, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Healthy Greek Rice Bean and Olive Skillet

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 10 Minutes
Cook Time: 25 Minutes
Total Time: 35 Minutes
Yield: 4 Cups 1x
Category: Dinner
Method: Stovetop
Cuisine: Greek Inspired
Diet: Vegan

Print Recipe

Description

This Healthy Greek Rice Bean and Olive Skillet is a cozy, crowd-pleasing entrée that delivers both heartiness and bright, Mediterranean vibes.

Ingredients

Base Ingredients:

1 medium yellow onion, fine dice
1 Tablespoon minced garlic
2 Tablespoons tomato paste
1 cup low-sodium vegetable broth *
1 cup water
2 Tablespoons nutritional yeast
14 grape/cherry tomatoes, halved
¼ teaspoon baking soda *

Spice/Herb Ingredients:

1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon dried oregano
¼ to 1 teaspoon sea salt (+/-)

Other Ingredients:

1 – [ 15.5 oz. can ] cannellini beans, drained and rinsed
½ cup Spanish pimento stuffed green olives, chopped
¾ cup cooked and refrigerated brown rice (or rice of choice) *
1 Tablespoon lemon juice

Optional Toppings:

Chopped fresh parsley

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Instructions

Add all the Spice/Herb Ingredients into a small bowl, mix well, set aside.
In a large stock pot, sauté the diced onions over medium-high heat for 7 to 9 minutes until they start to become tender. Add a splash of water to prevent sticking/burning if needed.
Add the minced garlic and tomato paste to the skillet, continue to sauté over medium-high heat, stirring constantly for 1 minute.
Next add all the remaining Base Ingredients (except the baking soda), the Spice/Herb Mix, stir well, and bring to a boil. Once boiling add the baking soda, stir well, then immediately lower to a low-percolating boil. Boil with a low-percolating boil for 5 minutes.
After 5 minutes, stir in the cooked rice, cannellini beans, chopped olives, and lemon juice. Simmer for an additional 7 to 10 minutes.
Remove the pot from the heat, cover with a lid, and let sit for 4 to 5 minutes undisturbed to allow the flavors to marry.
Top individual servings with a sprinkle of chopped fresh parsley. Enjoy with pita, crusty bread, flatbread, and/or with a simple side salad.

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Serving: 4 (makes 4 cups)

The post Healthy Greek Rice Bean and Olive Skillet appeared first on Monkey and Me Kitchen Adventures.

Healthy Orange Cranberry Wheat Bran Muffins

Ameera and Robin — Thu, 25 Jun 2026 14:51:42 +0000

Healthy Orange Cranberry Wheat Bran Muffins! Perfect for meal-prep mornings, these muffins are naturally crowd-pleasers and pair beautifully with coffee or tea, making them an ideal addition to your healthy bakery repertoire.

These Healthy Orange Cranberry Wheat Bran Muffins are a wholesome, flavorful breakfast option that delivers both nutrition and crave-worthy taste. Crafted with hearty whole wheat flour and wheat bran, these muffins showcase bright orange zest and juice for a sunny citrus note, while dried cranberries add bursts of tart sweetness in every bite. The result is a moist, lightly sweet muffin with a satisfying texture.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients.

Hi there, Ameera here!

We totally fell in love with these tasty muffins! A total winner that blends wholesome ingredients with bright flavor. The orange aroma is irresistible, and the cranberries provide joyful pops of tart sweetness. The wheat bran adds a hearty bite while keeping the muffins moist and satisfying.

If you’re searching for a muffin recipe that’s both nourishing and delicious, this one is a must-try that will keep you coming back. Give it a go, bake a batch, and watch them disappear in no time!

Tips for Success:

Flavor Profile: These Healthy Orange Cranberry Wheat Bran Muffins are healthy and delicious, filled with whole wheat flour, wheat bran, orange goodness and studded throughout with dried cranberries. They are moist, lightly sweet, and have fantastic texture.
Sweetness: These muffins are lightly sweet.
Coconut Sugar: We used coconut sugar, but other dry sugars like date sugar, maple sugar or other dry sugars will work great in this recipe.
Oven Temperature Switch: Start the oven at 400F for the first 7 minutes, this allows the muffins to quickly crest and puff up creating that beautiful muffin dome.
Measuring Flour: Spoon the flour into the measuring cup and level off. Do not pack it in and do not scoop it in. Do the same with the wheat bran.
Wheat Bran Substitutions: We have not tested any substitutions for the wheat bran. This recipe was specifically created to use wheat bran.
Whole Wheat Flour Substitutions: These muffins were specifically designed to use whole wheat flour and wheat bran. We do not have any substitutions to offer.
Gluten Free: This recipe is not gluten free. There are no substitutions to offer to make them gluten free. There are many gluten-free muffin recipes on our site, simply type ‘muffins’ in the search bar to locate our gluten free muffins.
Orange Juice: You can use freshly squeezed or unsweetened store-bought orange juice. If using freshly squeezed, you may need an extra teaspoon of orange zest to really bring the orange flavor forward.
Why Roughly Chop the Cranberries: This is optional; however, it does make for a wonderful distribution of cranberries throughout the muffins and makes for a great mouthfeel.
Resting the Muffins before Baking: Resting the muffin batter for at least 5 minutes (up to 10 minutes) before baking allows the flour to fully hydrate. This makes for a tender crumb.
Cookie Scoop or Ice Cream Scoop: If you have a medium-sized cookie scoop or a small ice cream scoop, use that to fill the muffin liners. Otherwise, after filling the batter, if the tops look a tad bit “choppy”, then try to smooth out the tops a little by using a warm, wet spoon to avoid the choppy peaks and valleys that may occur when dropping batter with a spoon as the batter is thick. This is not required, but it does help the muffins look prettier and rounder when using a spoon to smooth out the muffins. In other words, the muffins will rise, but they will keep pretty much the same form coming out of the oven as when you put them in the oven.
Health Benefits of Wheat Bran: Wheat bran is the nutrient-dense, hard outer layer of the wheat kernel, separated during the milling process. It is exceptionally high in insoluble fiber and packed with nutrients like magnesium, selenium, phosphorus, and iron. Often used to boost fiber intake, it has a light, flaky texture and a mild, sweet-nutty flavor. It can also help manage blood sugar, reduce cholesterol, support heart health, and aids in relieving constipation.
Wheat Bran Helps Relieve Constipation: Wheat bran relieves constipation by increasing stool water content making it easier to pass. It is highly effective. Because of wheat bran’s effectiveness it promotes the growth of bifidobacterium, a healthy bacteria found in the gut which is linked to a decreased risk of colon cancer.
Muffin Paper Liners: We used natural cupcake liners.
Muffins Sticking to Liners: Because we do not use oil on the Whole Food Plant Based Diet, the muffins will slightly stick to the paper liners after baking; however, the longer you wait to eat them (several hours), the less they will stick. They don’t stick enough to be concerned, but we do want you to know that they can stick and you will lose a tiny bit of the muffin to the liner.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 4 to 5 days at room temperature. Store in a covered air-tight container.

These muffins freeze well.

Pantry Products:

Whole Wheat Flour: We used Sunrise Flour Mill Organic Heritage Whole Wheat Flour. Feel free to use your favorite whole wheat flour.
Wheat Bran: We used Bob’s Red Mill Wheat Bran. Feel free to use your favorite wheat bran.

Kitchen Equipment:

Muffin tin (holds 12 regular-sized muffins)
Paper muffin liners
Medium-sized cookie scoop (optional)

If you try these wholesome muffins, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Healthy Orange Cranberry Wheat Bran Muffins

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review

Author: Monkey and Me Kitchen Adventures
Prep Time: 20 Minutes
Cook Time: 17-20 Minutes
Total Time: 40 Minutes
Yield: 12 Muffins 1x
Category: Breakfast, Dessert
Method: Oven
Diet: Vegan

Print Recipe

Description

These Healthy Orange Cranberry Wheat Bran Muffins are a wholesome, flavorful breakfast option that delivers both nutrition and crave-worthy taste.

Ingredients

Dry Ingredients:

½ cup coconut sugar (or other dry sugar) *
1 Tablespoon orange zest
1 ½ cups organic whole wheat flour *
1 cup wheat bran *
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon sea salt (+/-) *
1 Tablespoon cornstarch (or arrowroot powder)

Wet Ingredients:

½ cup pure maple syrup
1/3 cup unsweetened applesauce
½ cup + 1 Tablespoon unsweetened plain plant milk
¼ cup + 1 Tablespoon orange juice *
1 teaspoon lemon juice

Other Ingredients:

3/4 to 1 cup dried cranberries, rough chop, divided *

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Instructions

Preheat the oven to 400 F, center rack.
Line the muffin tin with 12 paper liners, set aside.
Roughly chop the dried cranberries, set aside.
Place the coconut sugar (or other dry sugar) into a small bowl, add the orange zest. Pinch and rub the orange zest into the sugar repeatedly for several minutes to infuse the orange zest into the sugar, set aside.
Place the all the Dry Ingredients (including the orange zest/sugar mixture) into a large mixing bowl, whisk to combine.
Add all the Wet Ingredients to the dry ingredients and mix thoroughly by hand to incorporate all the ingredients.
Stir in nearly all the roughly chopped dried cranberries (saving a small amount for decorating the tops.
Carefully and evenly spoon the batter into the paper-lined muffin tin up to the top.
If needed, smooth out the tops with a wet, warm spoon.
Sprinkle the tops with a few chopped dried cranberries, press down gently onto the batter to ensure they adhere to the batter.
Allow to rest for 5 minutes (up to 10 minutes) on the counter.
Place in a 400 F preheated oven for 7 minutes, then after 7 minutes, lower the oven temperature to 350 F for 10 to 13 minutes or until set and a toothpick comes out clean.
Remove from the oven and allow the muffins to cool in the muffin tin for several minutes, then remove the muffins and move them to a cooling rack. Allow to cool for 30 to 45 minutes on the cooling rack, then enjoy! Store at room temperature in an air-tight container.

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: Makes 12 regular-sized muffins

The post Healthy Orange Cranberry Wheat Bran Muffins appeared first on Monkey and Me Kitchen Adventures.

Fresh Asparagus Pea Almond Salad

Ameera and Robin — Sun, 21 Jun 2026 14:58:14 +0000

Fresh Asparagus Pea Almond Salad! This wholesome salad is simultaneously delightful and refreshing, a perfect candidate for a seasonal lunch or a light, vibrant side.

This Fresh Asparagus Pea Almond Salad bursts with bright, garden-fresh flavors that sing in every bite. Picture tender asparagus spears, baby sweet peas, and lightly toasted almonds mingling with a lemony, minty dressing that feels like summer. Beyond its vibrant taste, this salad is a nutrient powerhouse: the asparagus delivers folate and fiber, the peas bring plant-based protein and vitamins, and the almonds add healthy fats and minerals, making it a wholesome, immune-supporting dish you’ll want to revisit all season long.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

This salad is so refreshing and delicious, you’ll want it on repeat all summer. Dad devoured it, and I caught him reaching for seconds with a big smile. We all loved how the bright citrus, mint dressing brightens every bite while the crunch from the almonds adds a satisfying texture.

If you’re searching for a light yet satisfying dish that showcases fresh produce and simple, clean flavors, you’ve found it. Give this one a try and taste how easy it is to turn everyday ingredients into a standout, crowd-pleasing salad.

Tips for Success:

Flavor Profile: This Fresh Asparagus Pea Almond Salad is full of bright, fresh flavors. It’s the perfect salad for spring and summer. Tender fresh asparagus, baby sweet peas, and toasty almonds come together in a lemony fresh minty dressing that is both delightful and refreshing.
White Onions: Use white onions as they are sweeter and are excellent for cold salads. You can replace with green onions or red onions if desired.
Maple Syrup: The maple syrup helps balanced the flavors. You can increase or decrease accordingly.
Blanching the Asparagus: A super quick 10 second blanch wakes up the color and flavor of fresh asparagus without losing all the fantastic health benefits. Be sure to immediately drain off the water and run under cold tap water until completely cold, then drain well.
Serving after Refrigerating: When serving after refrigeration, remove from the refrigerator at least 10 minutes before serving to allow the flavors to wake up and allowing the tahini to thin out again. Tahini tends to thicken during refrigeration.
Make Ahead: This salad can be made ahead and travels well. Mix really well right before serving to ensure all the ingredients are thoroughly coated with the dressing. For maximum presentation, do not mix in the toasted almond slices until right before serving.
Asparagus Benefits: Asparagus is filled with a host of health benefits including vitamins, minerals, and antioxidants. It is rich in Vitamin K, Folate, and Vitamin B. It is high in potassium and helps reduce blood pressure. It also boasts high levels of Vitamin C, Vitamin E, and glutathione.
Frozen Baby Sweet Peas: We used frozen baby sweet peas as they are smaller and create a great mouth feel along with the asparagus. Do not used canned peas, they will be too mushy.
Peas Benefits: Green peas are full of plant-based protein, dietary fiber, and essential vitamins like A, C, and K. Peas are low on the glycemic index, and help prevent sugar spikes.
Tahini Benefits: Tahini is rich in anti-inflammatory and antioxidants. It is an excellent source of calcium, magnesium, iron, and zinc. It is a great source of B vitamins which support brain function and cognitive health.
Tahini Substitutions: You can substitute the tahini with other nut or seed butters with the understanding that the flavor and texture will be impacted accordingly.
Vinegar Substitutions: You can substitute the red wine vinegar with apple cider vinegar with the understanding that the flavor will be impacted slightly.
Dried Mint: We used dried mint simply because we have it in our pantry 24/7. You can substitute with fresh mint if you wish. You may need to increase the amount.
Amount of Sea Salt: Our family was completely divided over how much sea salt was needed to properly season this salad. Feel free to adjust accordingly to suit your family’s preferences.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

Like most salads, this salad cannot be frozen.

Pantry Products:

Frozen Baby Peas: We used Birds Eye Frozen Baby Sweet Peas. Feel free to use your favorite frozen baby sweet peas.
Tahini: We used Ziyad Premium Tahini (Sesame Paste). Feel free to use your favorite brand of tahini.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Whisk (or fork)
Tea kettle (or pan) for boiling water
Large Skillet (for toasting the almonds)

If you try this tasty salad, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Fresh Asparagus Pea Almond Salad

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 20 Minutes
Cook Time: 1 Minute
Total Time: 21 Minutes
Yield: 5 Cups 1x
Category: Salad
Method: Stovetop
Diet: Vegan

Print Recipe

Description

This Fresh Asparagus Pea Almond Salad bursts with bright, garden-fresh flavors that sing in every bite.

Ingredients

Base Ingredients:

3 ½ cups (14 oz.) sliced fresh asparagus, cut into ¼ inch pieces
½ to ¾ cup finely chopped white onions
½ cup toasted sliced almonds
1 cup frozen baby sweet peas, thawed

Dressing Ingredients:

1 Tablespoon tahini *
3 Tablespoons lemon juice (+/-)
1 Tablespoon red wine vinegar
2 teaspoons pure maple syrup (+/-) *
2 teaspoons dried mint
1 teaspoon garlic powder
1 teaspoon onion powder
Pinch to 1 teaspoon sea salt (+/-) *

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Instructions

Toast the almond slices by placing them into a dry skillet, toast over medium heat for several minutes, stirring constantly to prevent burning until lightly golden brown, then immediately dump onto a plate to cool.
Wash and cut the asparagus into ¼ inch pieces cut on a diagonal. Place into a large bowl, cover with boiling water for 10 seconds, then immediately drain and rinse with cold water until all the asparagus is cold, drain well, then place into a large bowl, set aside until Step 4.
Prepare the dressing by placing all the Dressing Ingredients into a small bowl, whisking well until smooth and emulsified, refrigerate until ready to use.
Add all the Base Ingredients (including the cold blanched asparagus and cooled and toasted almond slices) into the large bowl.
Pour the Dressing over the salad mixture, toss well to thoroughly coat all the ingredients. Cover and allow to sit 10 minutes, then serve and enjoy!

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: 5 (makes 5 cups)

The post Fresh Asparagus Pea Almond Salad appeared first on Monkey and Me Kitchen Adventures.

Turkish Delight Bliss Balls

Ameera and Robin — Wed, 17 Jun 2026 22:40:48 +0000

Turkish Delight Bliss Balls! These no-bake delights come together in minutes, making them the ideal quick energy boost to power you through that mid-afternoon slump until your next meal.

Turkish Delight Bliss Balls are a deliciously indulgent, perfectly balanced treat that hits sweet, salty, and chewy notes in every bite. Picture lush pistachios, sweet dates, and rich coconut all rolled into bite-sized morsels that taste like a dessert and a snack in one. Packed with natural sugars, healthy fats, and fiber, they satisfy cravings without derailing your day. Whether you’re prepping a week’s worth of snackable goodness or looking for a crowd-pleasing dessert bite, Turkish Delight Bliss Balls are irresistible and portable.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

These bliss balls are to die for, a true snack-time treasure that disappears from the plate in minutes. We devoured them in no time flat, savoring the chewy dates, toasty pistachios, and coconut’s rich kiss with every bite.

If you’re hunting for an easy, crowd-pleasing treat that reads as both wholesome and indulgent, you’ve found it! You gotta give this one a try!

Tips for Success:

Flavor Profile: These Turkish Delight Bliss Balls are perfectly sweet, salty, and utterly delicious, filled with pistachios, dates, and coconut. They are easy to make and are the perfect pick-me-up to help you power through until your next meal. Perfect as a snack or treat. When most people think of Turkish Delight, they think of is a soft gelatin type of confection. These bliss balls are not a gelatin-type of confection/candy; these are truly a bliss balls with Turkish flavors of pistachios, dates, and coconut.
Taste the Mixture: The beauty of these tasty Turkish Delight Bliss Balls is that you can taste them before fully committing to shaping them into balls.
Medjool Dates/Water: Medjool dates are naturally very soft and pliant. They work perfectly with this recipe because of this. If you have very dry dates, consider placing them in a bowl, cover with boiling water, and allow to sit for 3 minutes. Discard the water, drain off any excess water, pat dry, and place into the food processor at the appropriate time. If you soaked the Medjool Dates, they may create a slightly stickier mixture than anticipated and you may not need the water at all. You may need to adjust by adding a tad bit more of shredded coconut.
Amount of Sea Salt: Our family was completely divided over the amount of sea salt needed for this recipe. This recipe is a perfect play on sweet and salty. If concerned, start with a pinch and increase from there. We felt ¼ teaspoon was prefect.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.

Leftovers and Freezing:

Leftovers will generally keep 10 days in the refrigerator. Store in a covered air-tight container.

This bliss balls freeze well.

Pantry Products:

Roasted Pistachios: We used Wonderful Pistachios No Shells, Roasted and Salted. Feel free to use your favorite roasted and salted pistachios.
Unsweetened Shredded Coconut: We used Bob’s Red Mill Unsweetened Shredded Coconut. Feel free to use your favorite unsweetened shredded coconut.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Food processor
Small (1 Tablespoon) cookie scoop (optional)

If you try this tasty treat, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Turkish Delight Bliss Balls

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review

Author: Monkey and Me Kitchen Adventures
Prep Time: 20 Minutes
Total Time: 20 Minutes
Yield: 20 Bliss Balls 1x
Category: Dessert
Cuisine: Turkish Inspired
Diet: Vegan

Print Recipe

Description

Turkish Delight Bliss Balls are a deliciously indulgent, perfectly balanced treat that hits sweet, salty, and chewy notes in every bite.

Ingredients

Base Ingredients:

8 Medjool dates, pitted
1 cup shredded coconut *
2/3 cup roasted salted pistachios *
1 Tablespoon + 2 teaspoons pure maple syrup
1 teaspoon vanilla
¼ teaspoon sea salt (+/-) *
1 to 2 teaspoons water (see notes) *

Optional Topping:

3 Tablespoons roasted salted pistachios
2 Tablespoons shredded coconut

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Instructions

Make the Topping to roll the balls in by placing 3 Tablespoons of pistachios and 2 Tablespoons of shredded coconut in a food processor and finely chop by pulsing on and off until a fine dry mixture forms. Remove from the food processor, place in a small bowl, and set aside.
Place the pistachios into the food processor and pulse on and off until roughly chopped, about 8 to 10 pulses. Do not overly process as they will get processed again in Step 3. Step 2 is just to break them up a little.
Then add all the remaining Base Ingredients (except the water) into the food processor (with the chopped pistachios) and process until the mixture starts to comes together.
Test the “dough mixture” by pinching and rolling it to see if it holds together easily. Roll it in a ball if needed to test. If too dry or doesn’t hold together enough, add 1 teaspoon up to 2 teaspoons of water. Continue adding 1 teaspoon of water until the dough holds together nicely when test rolling. If too wet, add an additional teaspoon of shredded coconut.
When the “dough” holds it shape easily, scoop up 1 tablespoon (or a small cookie scoop) of the mixture, roll into a firm ball and set on a plate. Repeat until all the mixture has been rolled into balls.
Then roll all the balls into the topping mixture and set on a plate.
Place the plate in the refrigerator or freezer for 20 minutes or until very firm.
Once firm, move to an air-tight container, then store them in the refrigerator. They also freeze well.

Notes

Please reference the blog post for Tips for Success, Pantry Products Used, Storage and Freezing, and Kitchen Equipment Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: Makes 20 balls

The post Turkish Delight Bliss Balls appeared first on Monkey and Me Kitchen Adventures.