dinner Low Calorie Vegan Vegetarian

Pumpkin soup

A creamy and healthy Pumpkin Soup recipe for the healthy vegans and vegetarians

Nutritional Values for the Pumpkin Soup

  • Calories: 241
  • Protein: 9,5 g
  • Fat: 11 g
  • Carbs: 27 g


  • 4 tablespoons olive oil, divided
  • One 4-pound sugar pie pumpkin
  • 1 large yellow onion, chopped
  • ½ teaspoon sea salt
  • 4 large or 6 medium garlic cloves, pressed or minced
  • ½ teaspoon ground cinnamon
  • ⅛ teaspoon cloves
  • ½ teaspoon ground nutmeg
  • Tiny dash of cayenne pepper
  • Freshly ground black pepper
  • 4 cups vegetable broth
  • ½ cup full fat coconut milk or heavy cream
  • 2 tablespoons maple syrup or honey
  • ¼ cup pepitas (green pumpkin seeds)


  1. Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper for easy cleanup. Carefully halve the pumpkin and scoop out the seeds.
  2. Slice each pumpkin halve in half to make quarters. Brush or rub 1 tablespoon olive oil over the flesh of the pumpkin and place the quarters, cut sides down, onto the baking sheet. Roast for 35 minutes or longer, until the orange flesh is easily pierced through with a fork. Set it aside to cool for a few minutes.
  3. Heat the remaining 3 tablespoons olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add onion, garlic and salt to the skillet. Stir to combine. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes. In the meantime, peel the pumpkin skin off the pumpkins and discard the skin.
  4. Add the pumpkin flesh, cinnamon, nutmeg, cloves, cayenne pepper, and a few twists of freshly ground black pepper. Use your stirring spoon to break up the pumpkin a bit. Pour in the broth. Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes.
  5. While the soup is cooking, toast the pepitas in a medium skillet over medium-low heat, stirring frequently. Transfer pepitas to a bowl to cool.
  6. Once the pumpkin mixture is done cooking, stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool slightly. Securely fasten the blender’s lid and use a kitchen towel to protect your hand from steam escaping from the top of the blender as you purée the mixture until smooth. Transfer the puréed soup to a serving bowl and repeat with the remaining batches.

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dinner Low Calorie Vegan Vegetarian

Quinoa Tacos

For the Tacos’ vegan and vegetarian lovers who want to make their own Quinoa Tacos  without too much effort and time.

Nutritional Values for the Quinoa Tacos

  • Calories: 301
  • Protein: 7,9 g
  • Fat: 10,4 g
  • Carbs: 46,5 g


  • 1 cup Simply Nature Organic Quinoa
  • 2 cups Simply Nature Organic Vegetable Broth
  • 1 tablespoon each: cumin and paprika
  • 3 tablespoons Simply Nature Organic Coconut Oil
  • 1 teaspoon each: garlic powder, onion powder, and oregano
  • ½ teaspoon kosher salt
  • 2 green onions
  • 1 lime
  • 4 cups Simply Nature Organic Spring Mix
  • 1 bell peppers
  • Salsa
  • Sour cream
  • Feta cheese crumbles (omit for vegan)
  • Pickled red onions, pickled radishes
  • 10 corn tortillas
  • 1 lime
  • 1 bell peppers (we used 1/2 red and 1/2 orange)
  • 4 cups Simply Nature Organic Spring Mix


  1. Cook the quinoa: In a dry pan over medium heat, add the dry quinoa and toast it over medium heat, stirring frequently. After a few minutes you’ll start to hear a popping sound; continue stirring until the quinoa just starts to brown and smell toasty, about 3 to 4 minutes total.
  2. Immediately transfer the quinoa to a fine mesh strainer and rinse it in the sink. Return it to the pot and add the vegetable broth and ¼ teaspoon kosher salt. Bring it to a boil, then reduce the heat to low. Cover the pot and simmer where the broth is just bubbling for about 15 to 20 minutes, until the broth has been completely absorbed. (Check by pulling back the quinoa with a fork to see if broth remains.) Turn off the heat and let sit with the lid on to steam for 5 minutes, then fluff the quinoa with a fork.
  3. Prepare the toppings: While the quinoa cooks, make a quick bell pepper slaw: Thinly slice the peppers, then cut them in half. Place them in a bowl and mix with 1 tablespoon lime juice and a few pinches kosher salt, and allow to stand until serving. If serving with spicy sour cream, stir in few shakes hot sauce to taste (or do the same with hummus for a vegan option).
  4. Finish the quinoa taco filling: When quinoa is done, melt the coconut oil in large nonstick pan over medium heat. Add cooked quinoa and stir to combine. Add the cumin, paprika, garlic powder, onion powder, oregano, and ¼ teaspoon kosher salt and stir. Then cook without stirring for about 5 minutes or until the bottom starts to get crispy. Remove from the heat and stir in 1 tablespoon lime juice and green onions. (Add any remaining lime juice to the bell pepper slaw.)
  5. Serve the quinoa tacos: Warm the tortillas, or char them by placing a tortilla on an open gas flame on medium for a few seconds per side, flipping with tongs, until slightly blackened and warm. Top the tortillas with the greens, quinoa filling, bell peppers, pickled onions, sour cream (mixed with a little hot sauce if desired) and feta crumbles. Serve immediately. If desired, serve with a side of Refried Black Beans.

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breaksfast Low Calorie Vegan

Green Apple Smoothie

This Green Apple Smoothie recipe will help you into the making of a refreshing and healthy smoothie full of fiber and very low in calories.

Nutritional Values for the Apple Smoothie 

  • Calories: 187
  • Protein: 5 g
  • Fat: 0 g
  • Carbs: 32 g


  • 1 ripe, frozen banana
  • 2 cups fresh spinach
  • 1 Tbsp. chia seeds
  • 1 Tbsp. flax seeds
  • 1 green apple, sliced
  • 1 cup unsweetened almond milk (or nut milk)


  1. Add all ingredients into a blender.
  2. Blend on high for 30 seconds to a minute. If you don’t have a very high-powered blender, you may need to stop and start your blender a few times to scrape the sides often and help your blender by mixing the ingredients.
  3. Enjoy!

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Find other breakfast recipes on Nourished the blog.


breaksfast Low Calorie Vegan

Acai Bowl

The Acai Bowl is a refreshing low calorie meal full of antioxidants and fiber that could be used for your breakfast as well as your dessert.

Nutritional Values for the Acai Bowl 

  • Calories: 180
  • Protein: 1 g
  • Fat: 1 g
  • Carbs: 40 g


  • 1 large ripe banana, peeled, cut into 1-inch chunks and frozen
  • 1/2 cup frozen blueberries
  • 2 (3.5 oz) pkgs unsweetened frozen acai puree, thawed about 1/3 of the way under warm water
  • 1/2 cup sweet fruit juice


  • Place bowls in freezer while preparing mixture.
  • Hit acai (in sealed packages) with a meat mallet to break into pieces.

Blender instructions:

  • To a high powered blender, add acai, banana pieces, blueberries, and juice.
  • Blend on a moderately low speed until smooth (lower speed works better for this thickness). If needed you can add a little more juice, and stir occasionally if it’s too thick to blend.

Food processor instructions:

  • Add bananas to processor, cover with lid and hold processor down (it will want to jump!) then pulse in bursts to break into tiny bits.
  • Then, add blueberries, pulse in bursts to break into bits. Add acai and juice and pulse to a smooth puree.
  • Pour mixture into chilled bowls. Top with granola, fruit and drizzle with honey if desired.

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Check out other Acai bowl recipes on The forked spoon.