The Carrot Underground

vegan appetizer

Heavenly Homemade Hummus

Hurray for hummus! ? It’s hard to be humble about this heavenly homemade hummus recipe. Creamy smooth, so delicious, super nutritious, and easy to prepare. This is as good as it gets!

Heavenly Hummus Vegan Dip

It isn’t a party without a bowl of hummus on the table. Especially when it’s this delish heavenly homemade hummus. There’s just something about really great hummus . . . the perfect blend of tahini, lemon, garlic, salt, and of course, chickpeas (garbanzo beans) .

Over the years, I’ve sampled a lot of hummus spreads – store-bought, restaurant-style, homemade…some really good, a few not-so-good. The best hummus I’ve ever tasted? It’s this one, hands down. This recipe is the result of my husband John’s experimentation with others he has tried and fine-tuned into one great recipe. Sure, you can always buy a package of good hummus if you’re in a hurry, but if you want to try the best hummus you’ve ever had, you owe it to yourself to make a batch of this. Be sure to have some fresh pita bread, chips or crisp veggies on hand. You can make a meal of it!

What is Hummus?

hummus in white bowl with olive oil on top

This post may contain affiliate links. I may earn a small fee from purchases, at no additional cost to you.

Hummus is a dip or spread made from chickpeas that have been cooked and blended with lemon juice, tahini, garlic and other spices. Hummus is often eaten as an appetizer or starter with pita, flatbread, raw or roasted vegetables, or as a spread on sandwiches and falafel.

How would you describe hummus to someone who hasn’t ever tasted it? I would simply say hummus is soul food, and, for that very reason it has been a staple in the Mediterranean and Middle East for centuries. In fact, the word hummus originates from the Arabic word for chickpea. Prepared with readily available ingredients from the region, hummus has provided a delicious and satisfying food source for millions of people throughout history.

heavenly hummus in bowl with basil

Serve with flatbread, a light drizzle of olive oil and a bit of basil. Yum!

heavenly homemade hummus

Is Hummus Healthy?

Heavenly homemade hummus in bowl with celery and pepper strips

Yes it is! Hummus contains a wide variety of vitamins and minerals, and is a great source of plant-based protein, (providing 7.9 grams per 100-gram or 3.5-ounce serving), as well as:

  • Calories: 166
  • Fat: 9.6 grams
  • Protein: 7.9 grams
  • Carbs: 14.3 grams
  • Fiber: 6.0 grams
  • Manganese: 39% of the RDI
  • Copper: 26% of the RDI
  • Folate: 21% of the RDI
  • Magnesium: 18% of the RDI
  • Phosphorus: 18% of the RDI
  • Iron: 14% of the RDI
  • Zinc: 12% of the RDI
  • Thiamin: 12% of the RDI
  • Vitamin B6: 10% of the RDI
  • Potassium: 7% of the RDI

According to this article in healthline, there are several health benefits to eating hummus, including: Fighting inflammation, it’s high in fiber, has a low glycemic index, contains heart-healthy ingredients, can promote weight loss, and is gluten-free, nut-free, and dairy-free.

A dish of hummus with fresh veggies is the perfect afternoon snack!

heavenly homemade hummus with celery

What is Tahini?

Tahini or tahina is a condiment made from toasted ground hulled sesame. It is served by itself or as a major ingredient in hummus, baba ghanoush, and halva. Tahini is used in the cuisines of the Levant and Eastern Mediterranean, the South Caucasus, as well as parts of North Africa. Wikipedia

How to Make Hummus

This is the smoothest, creamiest hummus recipe, prepared with just the right amount of tangy lemon, infused with mellow fresh garlic, tahini, a drizzle of olive oil and a hint of ground cumin. It’s so easy & so good!

?See the detailed recipe below at the bottom of this post

  • chickpeas soaking in water
    Soak chickpeas several hours or overnight
  • soaked chickpeas in colander
    Drain, then cover with water and boil
  • fresh lemon, salt and garlic
    Blend lemon juice, whole garlic cloves, & salt
  • tahini, cumin, lemon, salt, garlic
    Add tahini and cumin
  • blended tahini, lemon, salt, and garlic
    Blend together
  • boiled chickpeas
    Add cooked chickpeas
  • blended hummus
    Blend until smooth and creamy!

Enjoy the most heavenly homemade hummus you’ve ever tasted!

heavenly homemade hummus in bowl with olive oil and paprika

Hurray for Hummus!

heavenly hummus vegan spread

This hummus pairs perfectly with these easy & delicious vegan recipes!

Yum

very vegan ? very good

Heavenly Hummus Vegan Spread

Heavenly Homemade Hummus

Connie ?
It's hard to be humble about this heavenly homemade hummus. It's simply the best. ?
Print Recipe Pin Recipe
Prep Time 9 hrs
Cook Time 20 mins
Course Appetizer, Condiment, Side Dish, Snack
Cuisine Mediterranean, Plant Based, Vegan
Servings 24
Calories 92 kcal

Equipment

Ingredients
  

Instructions
 

  • Rinse chickpeas in cold water, removing any discolored pieces. Place chickpeas in a large bowl, cover with water and stir in 1 tsp baking soda. Leave on kitchen counter and allow to soak for 8 hrs. or overnight.
  • After chickpeas have soaked, pour off water and transfer to a 5 qt. pot or larger.
  • Cover chickpeas in water (at least 3 – 4 inches above chickpeas), add 1 tsp baking soda, and bring to a boil.
  • Once boiling, reduce heat to a lightly rolling simmer for one hour.
  • Meanwhile, place whole (unpeeled) garlic cloves, lemon juice, and salt into a blender.
  • Blend until garlic is thoroughly pulverized. Turn off blender and allow to sit for at least 10 minutes.
  • Using a fine mesh strainer, pour lemon/garlic liquid through strainer into a measuring cup or small bowl, then pour strained liquid back into blender container.
  • Add tahini and cumin and blend until creamy smooth.
  • When chickpeas are done boiling, (they should be very soft), transfer them to a colander or large strainer to drain.
  • Pour drained chickpeas into blender with tahini mixture. Blend until smooth, adding ice cubes as needed to create the consistency of thick, heavy cream.
  • Transfer finished hummus to a glass bowl or storage container. Cool on kitchen counter.
  • Hummus is best served at room temperature, but can be stored in a refrigerator for 2-3 days.
    Enjoy!?

Notes

?Preparing this recipe is faster than it appears. The most time-consuming part of the preparation is soaking the chickpeas over night – easy peasy!
?If you haven’t boiled chickpeas before, they can have a rather strong pungent aroma while cooking. It will dissipate quickly, even faster if you have an exhaust fan over your stove or open a window or door.?
?You might find you will want to adjust the the thickness or flavor of your hummus, which is easy to do. Make it creamier, simply by adding a little extra olive oil after it has cooled. You can make it zestier by adding additional lemon juice or salt.?
You’re going to LOVE this recipe!

Nutrition

Calories: 92kcalCarbohydrates: 8gProtein: 3gFat: 6gSaturated Fat: 1gSodium: 473mgPotassium: 128mgFiber: 2gSugar: 1gVitamin A: 12IUVitamin C: 4mgCalcium: 24mgIron: 1mg
Keyword chick peas, dip, dips, hummus, inspired vegan living, mediterranean, plant based, protein, spreads, Vegan
Tried this recipe?Let us know how it was!

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Vegan Cuban Crushed Potatoes

Vegan Cuban Crushed Potatoes ? These savory, crispy, roasted, smashed mini potatoes are the perfect party starter or side dish. Dress them up as much or as a little as you like! Have fun with this easy, healthy, gluten-free vegan recipe!

vegan cuban crushed potatoes

This post may contain affiliate links. I may earn a small fee from purchases at no additional cost to you.

Years ago, I ran across a recipe for Cuban Crushed Potatoes. The preparation and ingredients seemed so basic I had to give it a try. I made a batch and served them to my family. They LOVED them!

It was amazing how incredibly tasty they were just on their own, but we realized those crispy roasted potatoes were the ideal partners for toppings. Fresh herbs, vegan cheese, sour cream, diced scallions, mushrooms, pico de gallo. Anything you might put on potato skins or baked potatoes is perfect on these little taters!

All you need are some red potatoes, olive oil & salt. From there, you can use your imagination!

Are Potatoes Healthy?

If you’ve seen many of my other recipes, you may have noticed I’m a bit of a potato fan. I grew up with a mom who I affectionately refer to as the ‘Spud Queen’. She created the most satisfying and delicious potato-centric dishes. Raised during the Great Depression on a small farm in Idaho, my mom swore that it was the nutrition from the potatoes they grew that kept their family alive and healthy during those bleak years.

Potatoes are rich in complex carbohydrates, which our bodies require as a fuel source. They also provide many vitamins, minerals and fiber. On their own, they’re low in calories, but are also very satisfying, which makes them a great choice if you’re trying to lose weight (just don’t load on lots of oils or fats).

Are red potatoes healthier than others?

According to an article in livestrong.com “The kind of potatoes that may be the healthiest are those with darker-colored flesh, such as the Purple Viking, Yukon Gold and Ruby Crescent.” The article goes on to say that these colorful varieties of potatoes contain pigments – carotenoids and flavonoids – which protect cells from oxidative damage.

How to store potatoes

How annoying is it when you’re in the mood to cook a potato only to discover all of your taters have either turned green or have grown sprouts? Have you ever had that happen only days after you bought them? I know how frustrating that is, and have some tips to help you keep your potatoes fresh until you’re ready to use them.

  • TIP #1 Always store potatoes in a dark, cool, well ventilated place. A pantry or cabinet is a good location, as long as it is not near an oven or heat source. It’s why farmers can store potatoes for weeks inside root cellars. Wonder why potatoes turn green? Exposure to light promotes chlorophyll, which is great for houseplants, but not spuds.
  • TIP #2 Keep potatoes in a ventilated basket or mesh bag. Never store them in the plastic bag from the store. I love re-useable mesh produce bags. They’re perfect for storing potatoes, onions, and garlic. Plus they’re washable.
  • TIP #3 Always remove and discard any potatoes that are green, sprouted, have soft spots, mold, or signs of damage.
  • TIP #4 Don’t wash potatoes until you’re ready to use them. Keep em’ dry.

How to clean potatoes

I always buy organic potatoes. Most produce that’s not grown organically is sprayed with pesticides and the soil is often treated with fungicides. For root vegetables, like potatoes, all those toxic chemicals end up in or on the produce. No thank you. Even though many fruits & veggies are “washed” before being packaged and displayed in grocery stores, organically grown fruits and veggies, including potatoes, should still be thoroughly washed before consuming.

  • red potatoes inside colander

For potatoes, you will want to wash them just prior to cooking (not before). The easiest method is to use a vegetable brush and scrub the skins in a circular motion under running water.

How to make Vegan Cuban Crushed Potatoes

The main ingredients in this recipe are red (aka ‘new’) potatoes, oil & salt. That’s it. From there, you can get as creative as you like. I love serving these for St. Patrick’s Day, by adding green herbs like rosemary, chives, maybe some shallots. Or you can assemble a festive fiesta platter with fresh guacamole, pico de gallo, and cilantro. How about a game day event – with vegan cheese, sour cream, vegan bacon bits. You get the idea!

The thin skins on red potatoes are tender and nutritious, so there’s no reason to remove them. Plus they add extra color to your dishes!

Vegan Cuban Crushed Potatoes

  • 1 lb small red potatoes (approx. 14-16, also known as ‘new’ potatoes)
  • 2 Tbsp extra virgin olive oil
  • 2 tsp coarse sea salt
  1. Thoroughly wash potatoes. Leave skins intact.
  2. Place potatoes in large sauce pan. Add water to completely cover (about 2″ above potatoes) Add salt if desired.
  3. Cover pot. Bring to a boil. Then reduce heat to a rolling simmer.
  4. Cook for 10 – 15 minutes, just until tender (when you can easily insert a knife).
  5. Remove from heat and drain.
  6. Preheat broiler
  7. Place potatoes on a cutting board. Cut a small criss-cross or X in the top of each potato. Just cut through the skin, not too deep.
  8. Using either the back of a spoon or the palm of your hand, gently press down on potatoes to slightly flatten. If the potatoes are too hot, use a clean dishtowel between your hand and the potatoes.
  9. Arrange crushed potatoes on a non-stick baking pan.
  10. Brush or drizzle oil on each potato.
  11. Sprinkle with coarse sea salt.
  12. Place potatoes in broiler for 3-5 minutes or until skins begin to turn golden brown.
  13. Serve while hot, with an assortment of toppings!
  14. Enjoy!

? Sometimes I’ll boost the flavor with a citrusy zest by drizzling a lemon-infused olive oil just before roasting. After I pull them from the oven, I’ll add a few springs of fresh basil.

? If you are avoiding oil and/or salt, you definitely can make these without it. I just prepared a batch without oil and they turned out absolutely delish!

vegan cuban crushed potatoes

Need toppings?

Here are some delish ideas to add to your crushed potatoes!

very vegan ? very good!

If you?ve enjoyed this recipe, please consider rating it using stars ?????????? in the comments below. It helps other readers and allows more people to find it online. I love hearing from you! Let?s keep in touch!

vegan cuban crushed potatoes

Vegan Cuban Crushed Potatoes

Connie ?
Vegan Cuban Crushed Potatoes ? These savory, crispy, roasted, smashed mini potatoes are the perfect party starter or side dish. Dress them up as much or as a little as you like! You can have fun with this easy, healthy, gluten-free vegan recipe!
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 20 mins
Course Appetizer, Brunch, Lunch, Side Dish
Cuisine American, Gluten-free, Grain-free, oil-free, Plant Based, Vegan, WFPB, WFPBWO
Servings 8
Calories 71 kcal

Equipment

Ingredients
  

  • 1 lb red potatoes 14- 16 small potatoes – also known as 'new' potatoes
  • 2 tbsp olive oil extra virgin – or oil of your choice
  • 2 tsp sea salt coarse

Instructions
 

  • Thoroughly wash potatoes. Leave skins intact.
  • Place potatoes in large saucepan. Add water to completely cover (about 2" above potatoes).
  • Add 1/4 tsp salt to water, if desired.
  • Cover pot, place on high heat. Bring to a boil. Reduce heat to a rolling simmer.
  • Cook for 10 – 15 minutes just until tender, when you can easily insert a knife.
  • Remove from heat and drain water.
  • Preheat broiler.
  • Place potatoes on a cutting board. Cut a small criss-cross or X in the top of each potato. Just cut through the skin, not too deep.
  • Using either the back of a spoon or the palm of your hand, gently press down on the potatoes to slightly flatten. If the potatoes are too hot, use a clean dish towel to protect your hand.
  • Arrange crushed potatoes on a non-stick baking sheet.
  • Brush or drizzle a small amount of olive oil on each potato.
  • Sprinkle with coarse sea salt.
  • Place potatoes in broiler for 3 – 5 minutes, or until skins begin to turn golden brown.
  • Remove from oven. Serve hot with your choice of toppings or simply as-is!
  • Enjoy!

Notes

?I love serving these for St. Patrick’s Day, by adding green herbs like rosemary, chives, maybe some shallots. Or you can assemble a festive fiesta platter with fresh guacamole, pico de gallo, and cilantro. How about a game day event – with vegan cheese, sour cream, vegan bacon bits. You get the idea!
?Try using infused olive oil with this recipe. It’s so easy to make your own simply by adding fresh lemon peel, herbs, or peppercorns to a bottle or cruet of oil.?
?If you are avoiding oil and/or salt, you definitely can make these without it. I just prepared a batch without oil and they turned out absolutely delish!

Nutrition

Calories: 71kcalCarbohydrates: 9gProtein: 1gFat: 4gSaturated Fat: 1gSodium: 592mgPotassium: 258mgFiber: 1gSugar: 1gVitamin C: 5mgCalcium: 6mgIron: 1mg
Keyword basil, easy potato recipe, easy vegan recipes, gluten-free, gluten-free appetizer, gluten-free muffins, gluten-free vegan appetizer, healthy, nutritious, plant based, plant based appetizer, plant based recipes, potato, potato appetizer, potatoes, simple mashed potatoes, st patricks day appetizer, tail gate appetizer, twice baked yams, vegan appetizer, vegan crushed potatoes, vegan cuban crushed potatoes, vegan potato appetizer, vegan potato skins, vegan roasted potatoes, vegan roasted veggies, vegan st patricks day appetizer, vegan tail gate appetizer, vegetarian, very vegan very good, WFPB, wfpbof, wfpbwo, whole food, whole food plant based oil free
Tried this recipe?Let us know how it was!

Vegan Veggie Rainbow Wraps

Vegan Veggie Rainbow Wraps ? Festive, fresh, bright, crispy veggies rolled up in soft spinach tortillas with vegan herbed cream cheese. Celebrate everyday!

Party food should be delicious and fun! Why not make it nutritious too? Who could resist noshing on these beautiful, bountiful, bundles of veggie goodness?

Basic Rainbow Wraps

Party Perfect!

When it comes to appetizers, wraps are an easy and creative way to prepare delicious, inviting finger foods that everyone will enjoy.

Vegan Veggie Rainbow Wraps are perfect for St Patrick’s Day parties, Pride events, Mardi Gras, birthdays, gallery openings. Loaded with colorful crisp fresh veggies and yummy vegan cheese spread, they’re a fun, delicious, and nutritious starter that will catch the attention of adults and kids alike. Just be sure to make a bunch of them, because they’ll be gobbled up fast!

Disclosure: This post may contain affiliate links. Should you make a purchase through those links, The Carrot Underground may earn a small commission at no additional cost to you, ever.

Sushi-style Rainbow Wraps with a side of our Vegan Avocado Basil Dressing for dipping.

It’s a wrap!

I’ve been making and eating veggie wraps most of my life. In fact, I think I prefer them to sandwiches because they’re tidier and easier to eat. All the ingredients are neatly swaddled inside a nice soft tortilla, rice paper wrap, or, if you’re counting carbs or calories, you can just use a big lettuce leaf.

Aren’t the colors of fresh veggies amazing? I love combining foods with complementary colors . . . it’s like eating the rainbow! Not only do they look beautiful together, having a wide array of colors on your plate is also very healthful! Many doctors and nutritionists recommend that you should ‘eat the rainbow’.

WHAT DOES EATING THE RAINBOW MEAN?

One of the many things I LOVE SO MUCH about being vegan is enjoying the beautiful colors of the fruits and veggies I eat every day. Our plates look like painters palettes. Vibrant greens of every shade, brilliant tomato and pepper reds, deep eggplant purples, bright lemony yellows, radiant oranges, berry blues.

eat your veggies!

Take a look at the astounding array of colors when you visit a farmers market or the produce department in your neighborhood grocery store. The beautiful hues contained in all of those gorgeous fruits and veggies are the nutrients of life. When you hear your doctor suggest that you ?Eat the rainbow?, that means that you should create a colorful, multi-hued plate for yourself at every meal. By doing so, you are ensuring that you are consuming a variety of healthy, nutrient-filled foods. You might like to take a look at this pamphlet by The American Heart Association about ?Eating the Rainbow?.

Get Colorful! Get Creative!

How to make rainbow veggie wraps

There’s no end to this rainbow of earthly delights. I love using a variety of crisp fresh veggies, sprouts, leafy greens, hummus or herbed vegan cheese spreads. Depending on your event theme, you can coordinate your colors by choosing colorful sun-dried tomato or spinach tortillas or broad-leaf lettuces or red cabbage for wraps. You can make a simple traditional wrap by trimming the veggies even with the tortillas, or a sushi style wrap with parchment and string. Have fun with it, get creative!

  • spinach tortilla, vegan cream cheese, fresh veggies

First things first

Select a variety of colorful, crisp, veggies that can be sliced into long thin strips. Carrots, celery, cucumber, jicama, bell peppers, red cabbage – whatever you like! You can also add leafy greens, like spinach or radicchio. Keep it colorful – like the rainbow.

Find the softest, freshest tortillas. If they’re even slightly dry or stale, your wraps will fall apart. For these rainbow wraps, I used spinach tortillas, which you can find in many grocery stores.

For the spread, use your favorite vegan herb cream cheese. If you don’t have a favorite, you can easily make your own chive or herb cream cheese, simply by mixing in finely minced fresh herbs or spices with a plain cream cheese of your choice. I usually add a pinch of sea salt too.

How to assemble veggie wraps

  • Wash veggies. Peel (if necessary – carrots, cucumbers) and remove seeds. Slice veggies lengthwise into long thin strips.
  • Place tortillas on a flat dry surface.
  • Spread a thin layer of cream cheese on tortilla, about 1″ from edge.
  • Arrange veggie strips across tortilla, leaving about 1″ of cream cheese exposed.
  • Roll up tortilla snugly
  • Cut wrap into 3″ pieces.
  • Arrange on a platter or cutting board.
veggie wraps

? NOTE You can prepare these an hour or two in advance. Keep in the refrigerator until ready to serve.

I love the look of this sushi-style wrap. Simply pre-cut your veggies into 5-6″ inch strips, the tortillas into 3-4″ strips and parchment paper in 2″ strips. Add a small amount of cream cheese to one side of the tortilla strip. Arrange the veggies, one strip at a time across the tortilla. Roll up tightly. Wrap with parchment and tie to secure with a piece of jute or hemp string. Use a sharp knife to trim the veggies even. I paired these wraps with my creamy delish Vegan Avocado Basil Dressing, using a cabbage leaf as a bowl. Oh that color! ?

? Enjoy serving Vegan Veggie Rainbow Wraps with these delicious dips!

That’s a wrap! ?

vegan veggie rainbow wraps

Vegan Veggie Rainbow Wraps

Connie ?
Vegan Veggie Rainbow Wraps ?Fresh, bright, crispy veggies rolled up in soft spinach tortillas with vegan herbed cream cheese. Celebrate everyday!
Print Recipe Pin Recipe
30 mins
Total Time 30 mins
Course Appetizer, Dinner, Lunch, Side Dish
Cuisine American, Plant Based, Vegan, WFPB
Servings 8
Calories 54 kcal

Equipment

Ingredients
  

  • 1 pkg spinach tortillas
  • 1 carton vegan cream cheese
  • 1 bunch carrots
  • 1 bunch celery
  • 1 whole red bell pepper
  • 1 whole yellow bell pepper
  • 1 head red cabbage
  • 1 whole cucumber
  • 1 bunch fresh herbs chives, dill, basil, rosemary – your choice
  • 1/4 tsp sea salt

Instructions
 

  • Wash and towel dry veggies. Peel and remove seeds (as needed)
  • Slice veggies lengthwise into thin strips
  • Mince fresh herbs and mix into cream cheese
  • Add salt to cream cheese
  • Place a tortilla on a dry cutting board
  • Spread a thin layer of cream cheese on tortilla, leaving about 1" exposed around edge
  • Arrange veggie strips on tortilla
  • Roll up snugly
  • Cut rolled wrap into 3" pieces. Trim off ends
  • Repeat process with remaining tortillas
  • Arrange on a platter or cutting board
  • That's a wrap! ?

Notes

?How to make a Sushi-style Veggie Rainbow Wrap
I love the look of this sushi-style wrap. Simply pre-cut your veggies into 5-6″ inch strips, the tortillas into 3-4″ strips and parchment paper in 2″ strips. Add a small amount of cream cheese to one side of the tortilla strip. Arrange the veggies, one strip at a time across the tortilla. Roll up tightly. Wrap with parchment and tie to secure with a piece of jute or hemp string. Use a sharp knife to trim the veggies even. I paired these wraps with my creamy delish Vegan Avocado Basil Dressing, using a cabbage leaf as a bowl. Oh that color!

Nutrition

Calories: 54kcalCarbohydrates: 12gProtein: 2gFat: 1gSaturated Fat: 1gSodium: 140mgPotassium: 443mgFiber: 4gSugar: 6gVitamin A: 8893IUVitamin C: 72mgCalcium: 73mgIron: 1mg
Keyword basil salad dressing, bell peppers, carrots, celery, Cheese, chives, creamy vegan salad dressing, cucumber, dill, dip, healthy, herbs, plant based appetizer, plant based recipes, plant based wraps, red cabbage, refreshing, spinach, spinach tortillas, st patricks day appetizer, tortillas, vegan cream cheese frosting, vegan veggie rainbow wraps, vegan wraps, very vegan very good
Tried this recipe?Let us know how it was!

If you?ve enjoyed this recipe, please consider rating it using stars ??????????in the comments below. It helps other readers and allows more people to find it online. I love hearing from you! Let?s keep in touch!

Easy Cheesy Vegan Pepper Poppers

Easy Cheesy Vegan Pepper Poppers ? Get the party started with these tasty, toasty, spicy, cheese-filled mini sweet bell peppers.

easy cheesy vegan pepper poppers

Need a quick & easy vegan appetizer that everyone will enjoy? Here you go!

These colorful bite-sized cheese-filled peppers are such a crowd pleaser! Serve them to a group of friends and I promise, the plate will be empty in minutes!

This post may contain affiliate links. I may earn a small fee from purchases, at no additional cost to you.

What are Pepper Poppers?

Traditional pepper poppers are a southwestern inspired appetizer often made with jalape?o chile peppers filled with cheese and bacon. If you’ve ever tasted jalape?o poppers, then you know they can pack some heat. While I happen to love peppers and hot & spicy, I really like the idea of creating vegan party starters that everyone can enjoy – kids and adults.

For this recipe, I used mini sweet bell peppers. They’re as pretty to look at as they are delicious to eat, plus they aren’t as ‘hot’ as jalape?os. Filled and baked with vegan cream cheese, spices, and topped with toasty breadcrumbs, they can be served alone or with a side of vegan ranch dip or our cool & refreshing vegan tzatziki sauce.

pepper poppers close up
Easy Cheesy Vegan Pepper Poppers ready to serve

Are Bell Peppers Healthy?

mini sweet bell peppers

Yes, bell peppers are not only delicious, they?re nutritious!

BELL PEPPER NUTRITION

Bell peppers are low in calories and are packed with good nutrition. They?re excellent sources of vitamins A and C, potassium, folic acid, and fiber.

WHICH BELL PEPPER IS HEALTHIEST?

According to this article:

You?ve seen bell peppers ? green, orange, yellow, and red ? in the grocery store or in a salad bar. Red peppers pack the most nutrition, because they?ve been on the vine longest. Green peppers are harvested earlier, before they have a chance to turn yellow, orange, and then red. Compared to green bell peppers, the red ones have almost 11 times more beta-carotene and 1.5 times more vitamin C.

WebMD Medical Reference Reviewed by Kathleen M. Zelman, MPH, RD, LD on November 12, 2018
mini sweet peppers

How to make vegan pepper poppers?

  • mini sweet peppers
  • cheese filled mini sweet peppers

Follow our simple recipe below to prepare the best vegan pepper poppers ever!

easy cheesy vegan pepper poppers ready to bake

If you enjoyed these easy cheesy vegan pepper poppers, be sure to check out some of our other delish recipes:

very vegan ? very good

Easy Cheesy Vegan Pepper Poppers ready to serve

Easy Cheesy Vegan Pepper Poppers

Connie ?
Easy Cheesy Vegan Pepper Poppers ? Get the party started with these toasty, spicy, cheese-filled mini sweet bell peppers.
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 15 mins
Course Appetizer, Starter
Cuisine American, dairy free, Mexican, no dairy, Plant Based, Vegan, WFPB
Servings 24 pepper poppers
Calories 37 kcal

Equipment

Ingredients
 
 

  • 12 whole bell peppers sweet, mini size
  • 8 oz vegan cream cheese
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/4 tsp red pepper flakes
  • 1/2 tsp sea salt
  • 1/2 cup bread crumbs Panko – plain or Italian seasoned for more flavor
  • 3 tbsp fresh herbs chopped cilantro, green onions or chives – your choice – for garnish

Instructions
 

  • Preheat oven to 375?
  • Wash peppers. Slice in half lengthwise. Remove seeds. Pat dry with a clean towel.
  • In a medium mixing bowl, combine cream cheese, onion powder, garlic powder, red pepper flakes, salt.
  • Using a small spoon or spreader, fill pepper halves with cream cheese mixture.
  • Place peppers on a baking sheet. (I suggest first lining the sheet with parchment paper or an oven-proof silicone baking mat for easier clean up.)
  • Sprinkle the tops of the peppers with bread crumbs.
  • Bake at 375? for 15 – 20 minutes, or when the peppers look slightly wrinkled and breadcrumbs are lightly browned.
  • Place onto a platter, board or tray. Sprinkle with a small amount of chopped cilantro, chives or green onions. Serve hot with a side of vegan ranch dressing or our fabulous easy vegan tzatziki sauce.
  • Enjoy!

Nutrition

Calories: 37kcalCarbohydrates: 3gProtein: 1gFat: 3gSaturated Fat: 1gSodium: 102mgPotassium: 7mgFiber: 1gSugar: 1gVitamin A: 62IUVitamin C: 1mgCalcium: 11mgIron: 1mg
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Vegan Mediterranean Roasted Veggies

Vegan Mediterranean Roasted Veggies ?A beautiful, healthful, delicious array of freshly roasted veggies makes the ultimate starter or light meal!

vegan mediterranean roasted veggies

This gorgeous appetizer was prepared by my dear friends Christine and Jerri-Ann. Both are fantastic home cooks who love to create delicious, nutritious food. Recently, I was invited to a get-together with them and a group of our friends. As soon as I walked in the door, this magnificent platter of colorful veggies immediately caught my attention.

vegan mediterranean roasted veggies

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Perfectly roasted zucchini, yellow squash, eggplant, red peppers, portobello mushrooms, cauliflower, accompanied with with olives, artichoke hearts, and a spicy hummus, pita chips and baguettes. I was in veggie heaven!

vegan mediterranean roasted veggies

What I love so much about this fabulous feast is that it is not only delicious, it is super nutritious! Low in calories* and high in vitamins and minerals, this is the ultimate guilt-free party starter!

Are roasted vegetables healthy?

Yes! There is very good reason why Mediterranean cuisine is considered one of the healthiest on the planet and this roasted veggie platter is no exception. Plant-centric and loaded with heart-healthy goodness, this beautiful creation is a perfectly prepared & delish, nutrish dish.

How to roast veggies without oil

You can prepare this dish WFPB oil-free, simply by omitting the olive oil. Follow the same directions for baking, but you might need to adjust the time. I would also suggest adding additional seasoning to your liking. If you use starchy veggies (like sweet potatoes or carrots), steam them for a few minutes prior to roasting.

*Veggies only. Not including bread or extras.

vegan mediterranean roasted veggies

How to roast vegetables

It’s easy roasting your own veggies in the oven. Bell peppers take a bit longer, as you will want to remove the skins. Just follow the simple directions below!

red bell pepper, lemon, lime, tomatoes

How to remove skins from peppers

Bell peppers should be roasted whole. Whole roasting will cause the skins to blister. Place your whole peppers on a baking sheet. Bake peppers at 450?. Keep an eye on them, watching for the skin to blister all around. Remove peppers from the oven. Immediately transfer peppers to a deep bowl and cover tightly with clear plastic wrap or place in a paper bag and close securely. Allow them to sit and steam for at least one hour. The skins should peel off fairly easily after the peppers have cooled. Discard stems and seeds and slice peppers into large strips.

vegan mediterranean roasted veggies

How to make a roasted veggie platter

Vegan Mediterranean Roasted Veggies

Choose your favorite assortment of these veggies (or add your own) for your platter:

  • Eggplant
  • Zucchini
  • Yellow Squash
  • Portobello Mushrooms
  • Red bell peppers* (pre-roasted and skinned)
  • Cauliflower (large florets)
  • Broccolini
  • Fennel
  • Red Onions

Preheat oven to 450?

Cut veggies lengthwise into spears or slices. Place a single layer of veggie spears onto a baking sheet or shallow oven-proof pan. Drizzle with extra virgin olive oil and sprinkle with coarse sea salt and freshly ground black pepper. Roast veggies in oven until tender and slightly browned. Roasting time varies by veggie, usually 25-45 minutes.

?Tip: Line pan with parchment for easy release and clean-up.

Arrange roasted veggies on a large platter. Add artichoke hearts and an assortment of pitted olives. Serve with pita bread or sliced baguettes accompanied with any of these fabulous vegan dips:

very vegan ? very good

vegan mediterranean roasted veggies

Vegan Mediterranean Roasted Veggies

Connie?
A beautiful, healthful, array of freshly roasted veggies make the ultimate starter or light meal!
Print Recipe Pin Recipe
Prep Time 30 mins
Cook Time 45 mins
Course Appetizer, Dinner, Entree, Lunch, Main Course
Cuisine Italian, Mediterranean, Plant Based, Vegan
Servings 8
Calories 52 kcal

Equipment

  • Chef's knife
  • paring knife
  • Cutting board
  • baking sheet
  • large bowl
  • plastic wrap

Ingredients
  

  • 2 whole red bell peppers *see special instructions below
  • 1 whole eggplant cut into spears
  • 2 whole zucchini cut into spears
  • 1 whole cauliflower large florets
  • 1 whole yellow squash cut into spears
  • 2 C portobello mushrooms sliced
  • 1 whole brocollini large florets
  • 1 whole fennel bulb sliced
  • 1 whole red onion sliced
  • 2 whole red bell peppers skinned* and cut into spears
  • 3 tbsp olive oil extra virgin
  • 2 tsp sea salt coarse
  • 1/2 tsp black pepper freshly ground

Instructions
 

  • Preheat oven to 450?
  • Line pan with parchment for easy release and clean-up.
  • Place a single layer of veggie spears onto a baking sheet or shallow oven-proof pan.
  • Drizzle with extra virgin olive oil and sprinkle with coarse sea salt and freshly ground black pepper.
  • Roast until tender and slightly browned. Roasting time varies by veggie, usually 25-45 minutes.

*Roasted Red Peppers (prepare in advance)

  • Red bell peppers should be roasted whole, until outer skin is blistered all around and inner flesh is no longer firm when pressed.
  • Transfer peppers immediately to a deep bowl and cover tightly with clear plastic wrap or place in a paper bag and close securely. Allow peppers to sit and steam for at least one hour.
  • When cooled, skins should peel off fairly easily. Discard stems and seeds and slice peppers into large strips.

Notes

?Arrange roasted veggies on a large platter. Add hummus, artichokes, and an assortment of pitted olives. Serve with thinly sliced baguette and/or pita bread. Enjoy!

Nutrition

Calories: 52kcalCarbohydrates: 1gProtein: 1gFat: 5gSaturated Fat: 1gSodium: 584mgPotassium: 78mgFiber: 1gSugar: 1gVitamin A: 16IUVitamin C: 1mgIron: 1mg
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Tried this recipe?Let us know how it was!

If you’ve enjoyed this recipe, please consider rating it using stars ??????????in the comments below. It helps other readers and allows more people to find it online. I love hearing from you! Let’s keep in touch!