So, Why’s It Called a JunoBar?

Let us introduce you to BumbleBar’s sister, JunoBar!

For those who haven’t heard of her, JunoBar is BumbleBar’s closest relative and sweetest sister. JunoBars provide a delicious date based alternative to the sesame based BumbleBar. The bars were born in 2013 under the craftsmanship of BumbleBar’s own CEO, Liz Ward. The bars combine crunchy quinoa with sweet dates to create a unique flavor. JunoBars are available in three delicious flavors: apple crisp, brownie batter, and peanut butter cookie.

Why name it “JunoBar”?

Juno, the Roman goddess of vital energy, is the inspiration for the name “JunoBar.” The first reason is because of Juno’s role as the protector of women. Although Juno watches over the nation as a whole she is especially protective over women’s lives. Juno’s attention to the well-being of women reflects BumbleBar’s values as a women-owned company.

Use the discount code GODDESS and GET $5.00 OFF!* Shop now.

Secondly, Juno’s best traits are those that can be found in a JunoBar. Juno is known for her femininity but that’s not her only admirable trait. More prominently, she is known for her strength, vital energy, and eternal youthfulness. Our JunoBars emulate the same vital energy. The vitamin-dense, ethically sourced ingredients promote youthfulness through a nutritious diet.


Finally, JunoBars reflect the superiority of this beautiful goddess. Juno is known as “The Queen of the Gods.” Similarly, JunoBar is considered to be “The Queen of the Bars.” Every flavor is completely organic, gluten-free, vegetarian and incredibly gratifying, making them far superior to other date based bars.

Craving the Bar of the Gods? Use the discount code GODDESS and GET $5.00 OFF!* Shop now.

We don’t blame you. The rich nuttiness of organic peanut butter, tart apples, or sweet cocoa makes us weak at the knees too.

Can’t decide what flavor to buy? Grab yourself a JunoBar variety pack to try all three flavors!

Apple Crisp: Delicious flavors of cinnamon apple crisp with protein-rich quinoa and a dash of sweetness from vanilla and honey.

Brownie BatterEverything you love about luscious chocolate mixed with protein-rich quinoa, fiber-filled chia seeds and a kiss of vanilla.

Peanut Butter Cookie: A wholesome twist on the classic peanut butter cookie combines protein-rich quinoa and a hint of honey.

Tell us your favorite JunoBar (or BumbleBar) flavor in the comments below and you’ll be entered to win a FREE BOX OF JUNOBARS!

Use the discount code GODDESS and GET $5.00 OFF!* Shop now.

*Offer expires 2/28/17 | Online Purchases Only | One Time Use Per Customer

What do BumbleBar’s certifications mean?

While BumbleBar isn’t one to encourage bragging, we have no problem boasting about our wide variety of certifications. We are certified gluten-free, kosher, organic, vegan and even Safe Quality Food certified! What do these certifications mean? Find out below!

Certifications Explained


Certified Gluten-Free

We NEVER use wheat or wheat family products in our bar. Our entire facility is gluten-free! Unlike our competitors, we handcraft our bars in our facility so that we can ensure that our high standards of ethical business practice are followed all the way through our company from the co-op farmers growing the ingredients to the worker rolling out the bars in our factory here in the wonderful state of Washington.

Certified Kosher

All of our BumbleBars are certified kosher through Earth Kosher. The symbol looks like a globe, with a K in the center. The reason we have the DE next to our kosher symbol on the Chocolate BumbleBars is that the facility where the chocolate is made processes other products which contain dairy. However, BumbleBars have always been and still are dairy-free.



Certified Organic

Unlike many other bars, every single BumbleBar product contains at least 95% organic ingredients. In fact, BumbleBar is the first organic energy bar to market! Organic means the ingredients are NON-GMO.  Using organic fruit and nuts means that our products are free of pesticides and herbicides. Organic is simply better for everyone and everything. We’ve been certified through the Washington State Department of Agriculture.

Certified Vegan

Our BumbleBars are certified vegan! (JunoBars are not certified vegan, because they contain honey!) Vegan means absolutely no animal by-products went into our snacks. Just healthy, plant-based goodness! We are certified through Vegan Action.

Certified SQF

BumbleBar is SQF Certified! SQF stands for Safe Quality Food! This is a crucial certification, and we take pride in developing clean, safe, quality food for customers like YOU! Learn more here.

Certification Symbols


Vegan, GF, Vanilla Frosting Chocolate Crisp BumbleBars

Do you want to blow your friends away with something delicious, gluten free, organic, vegan and that looks super cool? Then, how about these little beauties? These holiday treats are super easy to make and the perfect snack for a holiday party, potluck or seasonal event! We love how festive and fun they look – and how wonderful they taste! You can order a box of Jr. Chocolate Crisp BumbleBars here. If you would like to try making them, we posted the recipe below.

Chocolate Crisp BumbleBars Chocolate Crisp BumbleBars

Vanilla Frosting Jr. Chocolate Crisp BumbleBars


  • 1 cup dairy-free gluten-free spread, such as soy margarine
  • 1 tablespoon Pure Vanilla Extract
  • 1 box (16 ounces) gluten-free confectioners’ sugar
  • 2 tablespoons Coconut Milk
  • 1 box of Jr. Chocolate Crisp BumbleBars


  1. Beat the spread and vanilla in large bowl with electric mixer on medium speed until light and fluffy.
  2. Gradually add confectioners’ sugar, beating until well blended after each addition and scraping sides and bottom of bowl frequently.
  3. Add coconut milk; beat until light and fluffy. (If frosting is too thick to spread, gradually beat in additional coconut milk.)
  4. Unwrap individual Jr. Chocolate Crisp BumbleBars
  5. Dip half of the BumbleBar in the frosting you’ve just made.
  6. Make sure to coat both sides with frosting and use a butter knife to smooth out any odd spots that didn’t get covered.
  7. Sprinkle with your favorite toppings, or leave as is!
  8. Arrange on a tray and use mint leaves or peppermints to decorate!

These are high fiber, gluten-free, vegan and absolutely delicious! Try making them with our Original Peanut or Amazing Almond flavors for a tasty variety. They’re fun to make with kids and easy to clean up. We would love to see pictures if you make these at home. Let us know how your experience was making them in the comments below!

BumbleBar’s Ethical Sourcing & What It All Means

Did you know that we make a whole lot more than just JunoBars and BumbleBars? We are a co-packer which means we produce (literally) tons of gluten-free, nutrient dense snacks for other like minded businesses around the world! We partner with those who seek our services not solely because of our experience and high-quality performance, but also because we source only the best ingredients on earth.

Exceptional ingredients create exceptional products… and we expect nothing less.

Ethical sourcing is a key component of BumbleBar’s business model.  We source materials from suppliers who have demonstrated their commitment to excelling in five areas: worker safety, fair treatment, sustainable productions, environmental protection, community support and finally, food safety and quality.

So, what does all of this signify?

It means we maintain a relationship with the people who supply us with our products. We create a foundation for integrity regarding the environment, social values, and product quality. Our goal is a relationship that can become an honest and long-lasting partnership.

We focus on using business as a tool for positive social change. Through our sourcing program, we work with small farmers to achieve organic and sustainable production. We support their communities by paying fair market prices and funding community projects.

BumbleBar ensures verification of all supply chains, with inspections performed by independent verifiers. Our ingredients must go through rigorous testing to guarantee they are 100% gluten-free. Our passion for health is portrayed in the way our company does business.

Making gluten-free, plant-based food delicious and everywhere, BumbleBar sources ethically produced, high-quality ingredients from the start.

Ethics is the building blocks upon which our whole society is based, and business is a part of our society. It’s integral to the practice of being able to conduct business, that you have a set of honest standards.” – K.S.

Introducing The Five Best Plant Proteins – And Why They ROCK!

Protein is an essential part of any balanced diet. It’s great for building, maintaining, and replacing tissues in your body, especially in your muscles, organs, and immune system. A protein-rich diet helps you feel full longer, so you won’t find yourself snacking on chips and dip three times a day. Protein powders are the next big thing. Surveys show that plant proteins, pea and hemp protein, were found to be the most popular choices among respondents for proteins, and their usage is projected to increase drastically over the next couple years.

Scientists say that proteins look like “a necklace of amino-acid-shaped beads.” Amino acids can be used and reused to make the proteins in your body and help with digestion and heart health. Scientists have found 22 amino acids, 13 of which your body can produce without even thinking about it. The remaining 9 are called “essential amino acids.” Your body cannot naturally generate them and you need get them from the foods you eat.

Meet some of the best plant proteins:


Pea protein is one of most hypoallergenic protein powders. It contains no gluten or dairy, making it easy on the tummy and merciful to bloating. Pea protein produces peptides that delay the emptying of your stomach and the secretion of ghrelin, the hormone that tells your brain you’re hungry. It also decreases the risk of coronary heart disease, increases muscle thickness, and regulates blood pressure and sugar. Pea protein also has a nearly complete profile of amino acids, comparable to soy, which contains eight of the essential amino acids.


Rice protein is another allergen-friendly protein. Here at BumbleBar, we use raw and sprouted rice protein. Rice protein is low fat and low calorie, and has about 24 grams of protein per serving. Like other proteins, rice protein helps with weight loss, lowered cholesterol, and muscle recovery after exercising.


Nuts are another great source of protein. Pumpkin and squash seeds yield the highest amount of protein at 29.8g per 100g, with peanuts coming in at a close second with 24.4g of protein per 100g. Almonds are also awesome. There are 20 grams of protein in just one cup of almonds, and they are also an excellent source of Vitamin E, fiber, and unsaturated fats. Almonds have also been especially helpful in lowering cholesterol.


Other high-protein nuts and seeds include flaxseed. Flax contains about 18 grams of protein in one cup, and sesame seeds, which contain about 17g. Even the craziest nut, the coconut, has about 7g of protein per 100g. Nuts and seeds, in general, are a great, low-calorie source of protein and a heart healthy snack.


Hemp protein is gaining fame as a protein powerhouse. This amazing plant includes 20 amino acids, including the nine essential ones your body can’t produce on its own. Being one of the few sources of gamma linoleic acid (GLA), it’s been shown to help people with ADHD and breast pain. Hemp seed oil and powder will not make you high, but it will make you healthy and happy.

Some sources may tell you animal-based proteins are better for your diet because they contain a more “complete” profile of amino acids. However, animal proteins have a higher concentration of sulphur. This sulphur is then metabolized to acid-generating metabolites, resulting in a lower physiological pH. Meat consumption also raises huge environmental and health concerns. Plant-based protein is simply better for you and the environment. Next time you’re jonesing for a heart healthy, environment-happy, tummy-toning snack, look for these great sources of plant protein!

Are you really as Gluten-Free as you thought?

Eating healthy can get tricky if you aren’t careful – trust us, we know! Diligently double checking nutrition labels and keeping track of what you’re consuming is a great place to start if you’re worried about managing your gluten intake. But for those of us with extreme gluten sensitivities, it’s a bit more complex than simply reading ingredient panels.
Cross contamination is one of the biggest issues for gluten-free dieters, especially when dining out. You may order a plate of seasoned, crispy sweet potato fries thinking you’re in the clear – but what if the chef uses the kitchen fryer for both french fries, and for that crispy breaded chicken your not-so-health-conscious cousin ordered? Well, let’s be honest, it’s no longer gluten-free and you’re probably going to feel a bit sick.
There are many situations similar to the fried chicken example that can impact your gluten-free diet negatively. It’s important to maintain awareness, so gluten-free dieters may continue to choose what they consume in a transparent, careful way.
Here are a few other circumstances to watch out for:


1. Don’t Assume – Not all ingredients are made equally. (This is something we take very seriously at BumbleBar!) You may assume that the stock cubes you’re using for your gluten-free stew are, well, gluten-free. But in reality, many stock cubes are made with wheat derivatives. This can also happen with things like soy sauce, sausage, corn based cereals, chocolate and many other snacks… Make it easy on yourself and identify gluten-free versions of your staple ingredients before you head to the local grocery store. The Gluten Intolerance Group has a great list of certified gluten free products here.

2. Cross Contamination – We’ve briefly touched on this subject in the introduction of this article, but there are a few other facts you may not know. If you have family members who eat gluten and share the same kitchen that you use to prepare your gluten-free meals, it is extremely likely you may be cross-contaminating your food. It’s very important to keep your surfaces and cooking tools sterile and separate from the tools which are being used for food containing gluten. One idea that works well is to use a color code. For example, have a green cutting board solely for use with gluten free foods and a red one for use with food that does contain gluten.

3. Double and Triple Check – Are you eating foods which are labeled ‘gluten-free’ but you’re still experiencing the icky symptoms of gluten intolerance? You might be consuming gluten without even knowing it! The U.S. Food and Drug Administration has formally defined the term “gluten-free” as less than 20 parts per million (ppm) of gluten. But even that small amount can make you feel ill if you’re sensitive enough. So, to make sure you’re actually getting gluten-FREE food, take a close look at the nutrition label and do some of your own research online.

After reading this, you may be thinking “Gosh, that’s a lot of time to dedicate to a gluten-free diet.” And in a way, you’re right. It does take quite a bit of time to research safe foods and to keep cross contamination at bay. But that being said, we promise this will soon be second nature – especially when you find yourself glowing, thriving and living like never before, because of your healthy gluten-free diet!

Top Gluten-Free Cities in the USA

Gluten, gluten everywhere, and not a bite to eat. Sometimes traveling with a gluten-free diet can be overwhelming and inconvenient. (Which is why you should always have a BumbleBar handy!) But don’t worry, we have you covered… Try taking a trip to any of the cities listed below and you’re sure to find your favorite gluten-free meal readily available. What are you waiting for? Pack your bags and let’s go!

Detroit, MI

Perhaps it’s the growing focus on urban farming or simply a new set of palates entering the city and demanding something different, but according to Eater Detroit, Detroit city restaurants these days are emphasizing more balanced menus that take into account gluten-free dieters, vegetarians and vegans – and not simply as an afterthought. Here are a few of the more popular gluten-free restaurants in the area:

Vicente’s Cuban Cuisine – Located on Library street in the heart of Detroit, Vicente’s Cuban Cuisine exudes the warmth and flavor of a true Cuban restaurant with an amazing gluten-free menu.

Chubby Duck Sushi – This popular Asian street style restaurant offers a menu that’s 98% gluten-free! Chef Ian Diem is inspired by the complexity of Japanese cuisine and wants to introduce a new simplified Japanese style concept to the Motor City.

Phoenix, AZ

According to Downtown Devil, in downtown Phoenix alone, at least five vegan eateries, which commonly provide a wide assortment of gluten-free meals, have opened in the last five years:

The Coronado – Vegetarian/vegan eatery, coffee shop, and bar located in the historic Coronado neighborhood of Phoenix, AZ.

Nami – Gluten-Free, Vegan bakery that also sells organic coffee. They’re open for breakfast and brunch!

Treehouse Bakery – Specializes in vegan, gluten-free wedding cakes and other baked goods!

Vegan House – Vegan House’s produce is selected each day from local farmers markets and co-ops to ensure the highest quality and freshness.

Grabbagreen – Grabbagreen uses only whole foods, no preservatives, no artificial sweeteners, 100% naturally gluten-free, locally-sourced, fresh coconut meat (they crack their own!) and Grabbagreen’s to-go-boxes and napkins are recycled!

Seattle, WA

In Washington it’s becoming easier and easier to feed your Celiac relative or gluten-intolerant self without losing out on the full restaurant experience — giving up gluten doesn’t mean giving up dining out in style. According to Eater Seattle, this city’s gluten-free world is expanding by the day, and old staples are consistently keeping their menus fresh and wheat-less. If you’re ever in the area, we recommend trying these restaurants:

SweetGrass Food Co. – SweetGrass’s whole-food menu is food that satisfies. But it’s not just about what or how you eat. It’s also about where you eat and what that feels like. So we obsessed over the space itself to create a serene and airy environment inspired by the natural beauty of the Pacific Northwest, providing a moment of idyll in your day.

Razzi’s Pizzeria – Razzi’s has an entire menu (a pretty big menu!) dedicated to Gluten-Free and Vegan dining. Yum!

Providence, RI

Eva Ruth’s – EvaRuth’s was established in 2009 for the purpose of creating delicious wheat-free and gluten-free desserts. EvaRuth’s wholesale bakery opened in September 2010 and is a dedicated wheat-free and gluten-free facility.

Veggie Fun – This is a delicious Pan-Asian Vegan resteraunt! It’s great for the whole family!

screen-shot-2016-11-11-at-3-45-17-pm screen-shot-2016-11-11-at-3-44-55-pm* These infographics were provided by the Huffington Post

Ingredient Highlight: Organic Cocoa

Chocolate Peanut Butter, Chocolate Mint, and of course Chocolate Crisp (now on sale!) BumbleBars all contain delicious rich organic cocoa! Even our JunoBar recipes, like Brownie Batter, include bittersweet organic, cocoa. Did you know that cocoa is not actually brown in color when it’s first grown? It’s actually has a very bright white hue and looks nothing like your average piece of chocolate.. Take a quick peek at the infographic below to see what you’ve really been snacking on!





This information was gathered using Wikipedia, and United Cocoa Processor, Inc.

Frozen Blueberries – Easy Recipes

Blueberries may be out of season, but that’s why frozen blueberries are a great treat to keep in your freezer, all year round! We often use frozen fruit in recipes throughout the winter, as it’s a great way to maintain your vitamin C intake during the cold months when your local farmers market isn’t open. Not sure how to blend these sweet berries into your everyday meals? Try these tasty recipes below:

Frozen Blueberry Yogurt Bites:


• 1 cup fresh blueberries
• ½ cup light vanilla or fruit flavored yogurt (or dairy-free alternative).
• 5 toothpicks

• Place a berry on a toothpick and dip in yogurt.
• Place single-layered on a parchment or wax paper-lined cookie sheet.
• Freeze for about an hour (they should freeze fast).
• Eat immediately or store in an airtight container in the freezer
Recipe & Image Provided by Live Eat Learn

Gluten-Free Blueberry, Almond, Lemon Cake


• 4 cups (400 g) almond flour
• 3 tbsp poppy seeds
• 1/2 tsp salt
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 cup (120 ml) rapeseed oil or ghee
• 1/2 cup (120 ml) honey or maple syrup
• 2 small organic lemons
• 3 large eggs (For Vegan Recipe you can replace three eggs with 3 tbsp chia seeds and 9 tbsp water that you combine and let sit for 15 minutes.)
• 2 cups (300 g) blueberries (save half for topping)

Glazing Ingredients:
• 1 cup/240 ml (250 g) Turkish yogurt, drained (use vegan cream cheese if you are vegan)
• 2 tbsp honey or maple syrup
• 1 tsp vanilla extract

1. Preheat oven to 350°F / 180°C. Combine almond flour, poppy seeds, salt, baking powder and baking soda in a large bowl and set aside. Heat oil and honey in a sauce pan on very low heat until combined. Grate the zest from the 2 lemons and add it to the honey/oil batter. Divide them in half and squeeze the juice from three of the halves into the mixture, saving one half for the glazing. Add the batter to the bowl with the dry ingredients. Beat the eggs and then fold them into the batter together with 1 cup of the blueberries. Stir gently around with a wooden spoon until combined. Grease a 8-inch spring form cake tin, and add the batter to it.
2. Bake for about 40-50 minutes (depending on size of the pan and oven), or until golden on the outside and baked all way through (you can cover the cake with tin foil during the last 15 minutes of the baking time, if it starts looking burned) . Remove from oven and let cool for at least 30 minutes before removing the sides. Meanwhile, start making the glazing. Drain yogurt in a milk cloth or coffee filter for about 10 minutes. This is to make the yogurt less runny. Discard the water and combine the thick yogurt with honey vanilla extract and the juice from the remaining lemon half. Leave to chill in the fridge. When the cake has cooled completely, cover it with glazing, top with the remaining blueberries and serve. You could also just serve the cake with blueberries and yogurt on the side. Recipie and Image provided by Green Kitchen Stories.

Easy-Peasy Blueberry Bliss Bars

Blueberry Bliss Bars

• 2 cups creamed coconut (you can probably also use coconut butter)
• 2 cups fresh blueberries (frozen, thawed might work too)
• 1/4 cup maple syrup
• 2 tsp ground vanilla beans

1. Combine all ingredients in a food processor until the mixture is smooth.
2. Line an 8×8 pan with parchment paper, leaving enough room for some paper to stick out the sides.
3. Dump the mixture into the pan and spread it out evenly. The mixture is very thick and you may need to wet a spatula to help spread it evenly.
4. Once the mixture is in the pan. Gently press down using the extra sides of parchment paper.
5. Stick the pan in the fridge to firm up. This should only take about 15-20 minutes.
6. Once the mixture is firm, lift the whole thing out by the edges of parchment paper. I used a pizza cutter to cut mine into squares. Recipe provided by My Whole Food Life

Gluten-Free Blueberry Crisp with Spiced Oat Streusel Topping


• 1 cup gluten-free rolled oats
• 1/2 cup coarsely chopped pecans
• 24oz fresh blueberries (about 4 cups)
• 1/2 cup sugar
• 1 tsp lemon juice
• 1 tbsp gluten-free cornstarch
• 1/3 cup brown sugar
• 1/2 cup gluten-free all-purpose flour or baking flour (I use Bob’s Red Mill 1:1 Baking Flour)
• 1/4 tsp ground cloves
• 1 tsp ground cinnamon
• 1/2 cup (1 stick) cold unsalted butter, cut into 1/2″ pieces
• pinch salt

• Pre-heat the oven to 400 F. Line a rimmed baking sheet with a silicone mat or parchment paper. Combine the oats and chopped pecans in a small bowl, then spread across the baking sheet in an even layer.
Toast the oats and pecans for 10 minutes in the oven. Remove and pour contents into a separate bowl. Set aside to cool. (I put my bowl in the freezer for 10 minutes to speed up the process).
Reduce oven heat to 350 F.
• Rinse the blueberries and remove any tiny stems. Add the blueberries and lemon juice to a medium-sized pot and stir gently until the blueberries are coated in the lemon juice.
Heat the pot of blueberries on the stove over medium heat. Add the sugar and cornstarch, stirring gently until the blueberries are well coated. Continue to cook, stirring frequently, as the blueberries burst open and a sauce forms. Remove pot from heat when the blueberry sauce thickens, about 10 minutes.
• Pour the blueberry filling into the bottom of an 8×8 square dish (I used a 1 quart oval Le Creuset dish and it fit perfectly).
In a separate medium-sized bowl, combine the topping ingredients: Rolled oat and pecan mixture, brown sugar, gluten-free flour, cloves, cinnamon, salt, and cold pieces of butter. With a pastry cutter or two forks, cut the cold butter into the mixture until everything is well combined and there are no large chunks of butter remaining.
Sprinkle the topping in an even layer over the blueberry filling. Bake, uncovered, at 350 F for 20-25 minutes, until the blueberry filling is bubbly around the edges of the dish. Remove crisp from the oven and let stand to cool for 15 minutes. Recipe and Image Provided By About Food

Gluten-Free Stews The Family Will Love

Chipotle Black Bean and Quinoa Crock-Pot Stew

Serves 6-8 (This Recipe is Provided by Tasty Yummies)

• 1-2 dried chipotle peppers
• 1lb of dried organic black beans, rinsed and picked over, soaked overnight
• 3/4 cup uncooked quinoa, rinsed and picked over
• 1 28-ounce can organic diced tomatoes
• 1 red onion, diced
• 3 cloves garlic, minced
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 1 dried cinnamon stick
• 2 teaspoons chile powder
• 1 teaspoon coriander powder
• 1/4 cup fresh cilantro
• 7 cups water
• sea salt and pepper, to taste

Load all of the ingredients, except the salt, into your slow-cooker, stir to combine. If you wish to saute the onion, garlic, and bell pepper first, you can, but I like to make crock-pot cooking as simple and quick as possible. Cook on high for 4 to 6 hours, or on low for 8 to 10 hours, until the black beans are tender. The time to cook the beans can vary based on the strength of your slow cooker and also the freshness of your beans. Add the salt at the very end, as it will affect how the beans cook if you add it at the beginning. Remove the chipotles (if you don’t want a mouthful of a whole spicy pepper) and the cinnamon stick before serving. Ladle into bowls and serve topped with fresh cilantro, green onions, a squeeze of fresh lime juice, diced avocado, sour cream, hot sauce, tortilla chips, etc.



Curried Lentil & Potato Stew

Serves 4 (This Recipe is Provided by The Honour System)

• 1/3 cup lentils
• 1 tbsp. olive oil
• 1/4 cup each finely chopped onion, carrot, and celery
• 3 cloves garlic, minced
• 1-2 tbsp. curry powder
• 1 tsp ground cumin
• 1/2 tsp ground mustard
• 1/2 tsp ground ginger
• 1/2 tsp ground coriander
• 1/4-1/8 tsp cayenne pepper
• 3 medium potatoes, peeled and cut into chunks
• 1 large tomato, chopped
• 4-6 cups broth
• 1/4 cup fresh chopped cilantro

Rinse and drain lentils and set aside.
Warm the olive oil in a large saucepan over medium heat, then add the onion, celery, and carrots. Season liberally with sea salt & pepper.
Stir occasionally and sauté until softened, about 5 minutes.
Add the minced garlic and cook, stirring for 1 minute.
Add in the spices and stir for another minute.
Add the lentils, tomatoes, potatoes, and stir again. Cover everything with the broth and bring to boil.
Reduce heat to low and simmer for 30 minutes.
Garnish with fresh chopped cilantro and serve warm.



Chickpea Stew

Serves 4(Recipe Provided By Healthier Steps)

• 1 cup chickpeas , dry or two-15 ounce cans chickpeas, drained)
• 1 tbsp olive oil , (1/4 cup water)
• 1 medium onion , minced
• 2 cloves garlic , minced
• 1/4 cup red bell pepper , chopped
• 1 medium tomato , chopped
• 1 carrot , diced
• 1 tsp dried parsley
• 1/2 tsp dried basil
• 1/2 tsp dried oregano
• 1 tbsp tomato paste
• 2 cups liquid from boiled chickpeas or water
• 1/2 tsp sea salt
• 1/4 tsp cayenne , pepper

If you are using dried chickpeas, sort, wash and soak them overnight. The next day, drain and rinse the chickpeas. Cover with water about 2 inches above chickpeas and bring to boil on medium heat. Lower heat to simmer and cook until tender, about 1 hour. Drain chickpeas and reserve 2 cups of liquid, set aside. If using canned chickpeas, start at step 5. Heat oil or water in a large saucepan over medium-high heat. Add onions and cook until soft, about 4 minutes. Add garlic and cook for 30 seconds stirring. Add bell pepper, tomatoes, carrots, chickpeas, parsley, basil, and oregano. Add tomato paste and water, cover and bring to boil. Reduce to a simmer for 20-30 minutes or until thickened. Mash some of the chickpeas, with the back of a fork to thicken the stew. Check seasoning with extra salt and pepper. It’s delicious served over brown rice also!



Do you have a favorite stew or soup recipe that you would like to share? Is it gluten-free and/or vegan? Even better! Share your recipe with us here!

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