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Are you looking to kick off your weekend with healthy, flavorful meals?
Fridays are the perfect time to indulge in delicious yet nutritious recipes, and what better way to do that than by incorporating chickpeas?
These versatile legumes are not only packed with plant-based protein and fiber but are also naturally low in sodium, making them an excellent choice for those looking to reduce their salt intake without sacrificing taste.
Whether you’re preparing a cozy meal for yourself or cooking for the whole family, chickpeas can be transformed into a variety of mouthwatering dishes.
In this blog post, we’ve curated 25+ low sodium chickpea recipes that will help you stay on track with your health goals and enjoy a stress-free start to your weekend.
25+ Flavorful Friday Low Sodium Chickpea Recipes to Try
As you wrap up your week, choosing low-sodium, nutritious meals can make all the difference in maintaining a healthy lifestyle.
Chickpeas are an ideal base for creating both comforting and innovative dishes that are packed with flavor and nutrients.
With these 25+ Friday low sodium chickpea recipes, you can enjoy a wide range of meals from savory snacks to hearty main dishes, all while keeping your sodium levels in check.
So, why wait for the weekend to treat yourself to something healthy and delicious?
Try these chickpea recipes and make your Fridays the start of a wholesome, fulfilling weekend!
Chickpea Salad Lettuce Wraps
These chickpea salad lettuce wraps are a refreshing and crunchy lunch option. They combine chickpeas with a variety of fresh vegetables, lemon, and spices for a flavorful and low-sodium filling. Served in lettuce wraps, these are a perfect keto-friendly meal that’s satisfying and light, perfect for a Friday lunch.
Ingredients
- 1 cup canned chickpeas, rinsed and drained
- 1/4 cup cucumber, finely diced
- 1/4 cup red bell pepper, diced
- 2 tbsp red onion, finely chopped
- 2 tbsp fresh parsley, chopped
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp garlic powder
- Salt substitute, to taste (optional)
- 4 large lettuce leaves (such as Romaine or Butter Lettuce)
Instructions
- In a bowl, mash the chickpeas slightly with a fork, leaving some chunks for texture.
- Add the diced cucumber, red bell pepper, onion, and parsley to the mashed chickpeas.
- In a separate small bowl, mix the olive oil, lemon juice, garlic powder, and salt substitute.
- Pour the dressing over the chickpea mixture and toss everything to combine.
- Scoop the chickpea salad onto the center of each lettuce leaf.
- Roll the lettuce around the filling to create a wrap.
- Serve immediately or chill for a refreshing meal.
These chickpea salad lettuce wraps are a wonderful option for anyone looking for a low-sodium, low-carb, and keto-friendly lunch. The fresh vegetables and lemon dressing provide a burst of flavor, while the lettuce wrap makes for a perfect, satisfying meal without the carbs.
Chickpea & Avocado Keto Bowl
This Chickpea & Avocado Keto Bowl is a hearty and filling dish that’s both low in sodium and high in healthy fats, making it perfect for a keto diet. The creamy avocado complements the chickpeas, and the addition of greens and a tangy dressing brings the entire bowl together. It’s a meal that’s both satisfying and light, making it ideal for a low-carb lunch.
Ingredients
- 1/2 cup canned chickpeas, rinsed and drained
- 1 ripe avocado, diced
- 1 cup spinach or mixed greens
- 1/4 cup cucumber, thinly sliced
- 1 tbsp olive oil
- 1 tbsp apple cider vinegar
- 1 tsp Dijon mustard
- 1/2 tsp black pepper
- 1/2 tsp turmeric
- Salt substitute, to taste (optional)
Instructions
- In a large bowl, combine the chickpeas, diced avocado, spinach, and cucumber.
- In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, black pepper, turmeric, and salt substitute.
- Pour the dressing over the ingredients in the large bowl and gently toss to coat everything evenly.
- Taste and adjust seasoning, if necessary, then serve in individual bowls.
The Chickpea & Avocado Keto Bowl is a flavorful and nutrient-packed dish that is perfect for a low-sodium, keto-friendly lunch. The healthy fats from the avocado and the plant-based protein from the chickpeas make this bowl both satisfying and energizing, helping you stay full and focused throughout the day.
Spicy Chickpea Cauliflower Stir-Fry
This Spicy Chickpea Cauliflower Stir-Fry is a savory, zesty dish that’s low in sodium but high in flavor. It’s a great way to enjoy chickpeas on a keto diet while using cauliflower as a low-carb substitute for grains. The combination of spices and vegetables creates a satisfying stir-fry that’s perfect for a quick Friday lunch.
Ingredients
- 1/2 cup canned chickpeas, rinsed and drained
- 1 cup cauliflower florets, chopped into small pieces
- 1 tbsp olive oil
- 1/2 tsp chili flakes (adjust to taste)
- 1/2 tsp cumin
- 1/2 tsp smoked paprika
- 1/4 tsp turmeric
- 2 tbsp fresh cilantro, chopped
- Salt substitute, to taste (optional)
- 1 tbsp lemon juice
Instructions
- Heat olive oil in a large pan over medium heat. Add the cauliflower florets and sauté for about 5-7 minutes, until tender and slightly golden.
- Add the chickpeas to the pan, then sprinkle with chili flakes, cumin, smoked paprika, turmeric, and salt substitute. Stir well to coat everything evenly.
- Continue to sauté for another 5 minutes, allowing the spices to infuse and the chickpeas to heat through.
- Remove from heat and drizzle with lemon juice.
- Garnish with fresh cilantro and serve immediately.
This Spicy Chickpea Cauliflower Stir-Fry offers a satisfying, flavorful, and low-sodium option for those on a keto diet. The cauliflower acts as a great substitute for grains, keeping the dish low-carb, while the chickpeas add protein and fiber. The spices bring a delightful kick, making it a perfect lunch to enjoy on a Friday.
Chickpea & Zucchini Fritters
Chickpea & Zucchini Fritters are a light, crispy, and savory keto-friendly dish that’s low in sodium and perfect for lunch. The combination of mashed chickpeas and grated zucchini creates a delicious texture, and the fresh herbs and spices add layers of flavor. These fritters are easy to make and perfect for those following a low-carb, keto diet.
Ingredients
- 1/2 cup canned chickpeas, rinsed and drained
- 1 medium zucchini, grated
- 1 egg
- 2 tbsp almond flour
- 1 tbsp fresh parsley, chopped
- 1 tsp garlic powder
- 1/2 tsp cumin
- Salt substitute, to taste (optional)
- 2 tbsp olive oil for frying
Instructions
- In a large bowl, mash the chickpeas with a fork until mostly mashed but still a little chunky.
- Grate the zucchini and place it on a clean kitchen towel. Squeeze out any excess moisture.
- Add the grated zucchini to the mashed chickpeas, along with the egg, almond flour, parsley, garlic powder, cumin, and salt substitute. Mix well.
- Heat the olive oil in a frying pan over medium heat. Form the mixture into small patties and fry them in the pan for 3-4 minutes on each side, or until golden brown and crispy.
- Remove from the pan and place on a paper towel to drain excess oil. Serve warm.
Chickpea & Zucchini Fritters are a perfect way to enjoy chickpeas in a crispy, savory form while keeping the sodium intake low. These fritters are not only delicious but also keto-friendly, making them an excellent lunch choice for anyone following a low-carb diet. Enjoy them as is or with a side of fresh greens for a well-rounded meal.
Chickpea Avocado & Tomato Keto Salad
This Chickpea Avocado & Tomato Keto Salad is a light, refreshing, and nutrient-packed dish. It’s full of healthy fats, protein, and fresh vegetables, making it a great option for a low-sodium and low-carb lunch. The combination of ripe avocado, chickpeas, and juicy tomatoes creates a satisfying and filling salad that’s perfect for the keto diet.
Ingredients
- 1/2 cup canned chickpeas, rinsed and drained
- 1 avocado, diced
- 1 medium tomato, diced
- 1/4 cup red onion, finely chopped
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1/4 tsp black pepper
- 1/4 tsp paprika
- Salt substitute, to taste (optional)
- Fresh basil or parsley, for garnish
Instructions
- In a large bowl, combine the chickpeas, diced avocado, diced tomato, and red onion.
- Drizzle with olive oil and lemon juice.
- Sprinkle with black pepper, paprika, and salt substitute.
- Gently toss to combine all ingredients.
- Garnish with fresh basil or parsley and serve immediately.
The Chickpea Avocado & Tomato Keto Salad is a delightful combination of flavors and textures that’s perfect for a light, low-carb lunch. The avocado adds a creamy richness, while the chickpeas provide protein and fiber. This easy-to-make salad is low in sodium and high in healthy fats, making it a great choice for anyone on a keto diet.
Chickpea & Spinach Stuffed Mushrooms
These Chickpea & Spinach Stuffed Mushrooms are an easy-to-make, savory, and satisfying keto-friendly dish. The combination of mashed chickpeas, sautéed spinach, and mushroom caps creates a filling and flavorful bite-sized meal. These stuffed mushrooms are low in sodium and high in flavor, making them a great lunch option for anyone on a low-carb, keto diet.
Ingredients
- 8 large mushroom caps, stems removed
- 1/2 cup canned chickpeas, rinsed and drained
- 1/2 cup fresh spinach, chopped
- 1 tbsp olive oil
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp smoked paprika
- Salt substitute, to taste (optional)
- 1 tbsp fresh parsley, chopped (for garnish)
Instructions
- Preheat the oven to 375°F (190°C).
- Heat the olive oil in a pan over medium heat. Add the chopped spinach and sauté for 2-3 minutes, until wilted.
- In a separate bowl, mash the chickpeas until mostly smooth, leaving some texture.
- Mix the sautéed spinach into the mashed chickpeas, along with garlic powder, onion powder, smoked paprika, and salt substitute.
- Spoon the chickpea and spinach mixture into the mushroom caps, packing it in tightly.
- Arrange the stuffed mushrooms on a baking sheet and bake for 15-20 minutes, until the mushrooms are tender and the stuffing is golden brown.
- Garnish with fresh parsley and serve warm.
Chickpea & Spinach Stuffed Mushrooms are a delicious and creative way to enjoy chickpeas in a low-sodium, keto-friendly meal. These bite-sized treats are packed with flavor and provide a satisfying, nutritious lunch option. The earthy mushrooms pair perfectly with the creamy chickpeas and savory spinach, making this a truly delightful dish.
Chickpea & Bell Pepper Stir-Fry
This Chickpea & Bell Pepper Stir-Fry is a vibrant and flavorful dish that combines the earthiness of chickpeas with the sweetness of bell peppers and a variety of seasonings. It’s a quick, low-sodium, keto-friendly lunch option that’s packed with protein, fiber, and healthy fats. The dish is quick to prepare, making it ideal for a busy weekday.
Ingredients
- 1/2 cup canned chickpeas, rinsed and drained
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 green bell pepper, sliced
- 1/2 onion, sliced
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1/2 tsp cumin
- 1/2 tsp smoked paprika
- 1/4 tsp chili flakes (optional)
- Salt substitute, to taste (optional)
- Fresh cilantro, chopped, for garnish
Instructions
- Heat olive oil in a large pan over medium heat. Add the sliced onion and bell peppers, and sauté for 5-7 minutes until the vegetables soften.
- Add the chickpeas, garlic powder, cumin, smoked paprika, chili flakes (if using), and salt substitute to the pan. Stir well to coat the vegetables and chickpeas with the spices.
- Continue cooking for another 5 minutes until the chickpeas are heated through and slightly crispy.
- Remove from heat, garnish with fresh cilantro, and serve immediately.
The Chickpea & Bell Pepper Stir-Fry is a flavorful, low-sodium dish that provides plenty of protein and healthy fats, making it a great keto-friendly lunch. The bell peppers add a burst of color and natural sweetness, while the spices enhance the dish with a savory depth of flavor. This easy stir-fry is perfect for a quick and satisfying meal.
Chickpea & Broccoli Rice Bowl
This Chickpea & Broccoli Rice Bowl is a delicious low-sodium, keto-friendly lunch that uses cauliflower rice as a substitute for regular rice. The chickpeas add plant-based protein, while the broccoli and cauliflower rice make it a nutritious and filling meal. The lemon-tahini dressing ties everything together for a flavorful, creamy finish.
Ingredients
- 1/2 cup canned chickpeas, rinsed and drained
- 1 cup cauliflower rice (or use regular cooked rice if not keto)
- 1 cup broccoli florets, steamed
- 1 tbsp olive oil
- 1 tbsp tahini
- 1 tbsp lemon juice
- 1/2 tsp garlic powder
- 1/4 tsp ground cumin
- Salt substitute, to taste (optional)
- Fresh parsley, for garnish
Instructions
- In a pan, heat the olive oil over medium heat. Add the cauliflower rice and sauté for 3-4 minutes until it’s slightly golden.
- In a small bowl, whisk together tahini, lemon juice, garlic powder, cumin, and salt substitute until smooth.
- Arrange the cauliflower rice, steamed broccoli, and chickpeas in a bowl.
- Drizzle the tahini dressing over the bowl and toss gently to combine.
- Garnish with fresh parsley and serve immediately.
The Chickpea & Broccoli Rice Bowl is an excellent low-sodium, keto-friendly meal that’s packed with nutrients. The cauliflower rice offers a low-carb alternative to traditional rice, while the chickpeas provide protein and fiber. The creamy tahini dressing ties the dish together, making it a flavorful and satisfying lunch option.
Chickpea & Cucumber Keto Wraps
Chickpea & Cucumber Keto Wraps are a light, refreshing, and crunchy meal that’s perfect for a low-sodium lunch. This dish combines chickpeas with fresh cucumber, avocado, and a tangy dressing, all wrapped in a large lettuce leaf for a low-carb, keto-friendly option. These wraps are easy to assemble and provide a satisfying meal without the carbs.
Ingredients
- 1/2 cup canned chickpeas, rinsed and drained
- 1/2 cucumber, thinly sliced
- 1 avocado, sliced
- 1 tbsp olive oil
- 1 tbsp apple cider vinegar
- 1/2 tsp garlic powder
- 1/4 tsp cumin
- Salt substitute, to taste (optional)
- 4 large lettuce leaves (such as Romaine or Butter Lettuce)
- Fresh dill or parsley, for garnish
Instructions
- In a small bowl, mix the olive oil, apple cider vinegar, garlic powder, cumin, and salt substitute.
- In a large bowl, toss the chickpeas, cucumber slices, and avocado with the dressing.
- Lay the lettuce leaves flat and spoon the chickpea mixture into the center of each leaf.
- Gently fold the sides of the lettuce leaf over the filling to create a wrap.
- Garnish with fresh dill or parsley and serve immediately.
Chickpea & Cucumber Keto Wraps are an ideal low-sodium, keto-friendly meal that’s both refreshing and satisfying. The crunch of the cucumber and the creaminess of the avocado complement the chickpeas, creating a delicious and nutritious wrap. These wraps are perfect for a quick, easy lunch that doesn’t sacrifice flavor or nutritional value.:
Chickpea & Kale Pesto Salad
This Chickpea & Kale Pesto Salad combines the rich, earthy flavors of kale with protein-packed chickpeas and a zesty homemade pesto sauce. It’s a nutrient-dense, low-sodium, and keto-friendly dish that makes for a great Friday lunch. The creamy, garlicky pesto binds the ingredients together, making it a satisfying meal full of flavor.
Ingredients
- 1/2 cup canned chickpeas, rinsed and drained
- 2 cups fresh kale, chopped
- 1/4 cup pine nuts (or walnuts)
- 1/4 cup Parmesan cheese (optional, for a richer taste)
- 1/4 cup extra virgin olive oil
- 1 garlic clove, minced
- 1 tbsp lemon juice
- 1/4 tsp black pepper
- Salt substitute, to taste (optional)
Instructions
- In a food processor, combine the kale, pine nuts, Parmesan (if using), garlic, olive oil, lemon juice, black pepper, and salt substitute. Blend until smooth, scraping down the sides as necessary.
- In a large bowl, toss the chickpeas and pesto until well coated.
- Adjust seasoning, if needed, and serve chilled or at room temperature.
Chickpea & Kale Pesto Salad is a refreshing, nutrient-rich lunch that is keto-friendly and low in sodium. The homemade pesto sauce adds a punch of flavor, while the kale and chickpeas provide plenty of fiber, protein, and healthy fats. This salad is not only delicious but also packed with health benefits, making it a perfect choice for a light but satisfying lunch.
Chickpea & Roasted Eggplant Stew
This Chickpea & Roasted Eggplant Stew is a hearty and warming dish that’s low in sodium and perfect for a satisfying keto-friendly lunch. The roasted eggplant gives the stew a smoky depth, while the chickpeas provide plant-based protein and fiber. It’s a filling, savory stew that’s full of flavor, ideal for cozy, low-carb lunches.
Ingredients
- 1 cup canned chickpeas, rinsed and drained
- 1 medium eggplant, cut into cubes
- 1 tbsp olive oil
- 1/2 onion, diced
- 2 garlic cloves, minced
- 1 can (14.5 oz) diced tomatoes (no salt added)
- 1 tsp cumin
- 1/2 tsp paprika
- 1/4 tsp cinnamon
- 1/4 tsp ground coriander
- 1 tbsp fresh parsley, chopped
- Salt substitute, to taste (optional)
- Fresh lemon wedges, for serving
Instructions
- Preheat your oven to 400°F (200°C). Spread the cubed eggplant on a baking sheet and drizzle with 1 tablespoon of olive oil. Roast for 25-30 minutes, turning halfway, until tender and slightly charred.
- In a large pot, heat a little olive oil over medium heat. Add the diced onion and garlic, sautéing for 3-4 minutes until soft and fragrant.
- Add the roasted eggplant, chickpeas, diced tomatoes, cumin, paprika, cinnamon, coriander, and salt substitute to the pot. Stir well.
- Bring to a simmer and cook for 15 minutes, allowing the flavors to meld.
- Serve in bowls, garnished with fresh parsley and a squeeze of lemon juice.
Chickpea & Roasted Eggplant Stew is a comforting, keto-friendly meal that’s both filling and full of flavor. The roasted eggplant adds a wonderful smoky depth to the dish, while the chickpeas provide protein and fiber. This low-sodium stew is perfect for a warming lunch, especially on cooler days, and pairs beautifully with a squeeze of fresh lemon juice to brighten the flavors.
Chickpea & Avocado Tuna Salad
The Chickpea & Avocado Tuna Salad is a delicious and creamy keto lunch that’s both satisfying and low in sodium. Combining chickpeas with protein-rich tuna and creamy avocado, this salad is full of healthy fats and flavors. It’s an easy-to-make, low-carb option that’s perfect for a quick, refreshing meal.
Ingredients
- 1/2 cup canned chickpeas, rinsed and drained
- 1 can (5 oz) tuna in water, drained
- 1 avocado, diced
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- Salt substitute, to taste (optional)
- Fresh parsley, for garnish
Instructions
- In a large bowl, combine the chickpeas, tuna, and diced avocado.
- In a small bowl, whisk together the olive oil, lemon juice, garlic powder, onion powder, and salt substitute.
- Pour the dressing over the salad and gently toss to combine.
- Garnish with fresh parsley and serve immediately.
Chickpea & Avocado Tuna Salad is a quick and easy keto-friendly lunch that’s packed with healthy fats, protein, and fiber. The creamy avocado makes the salad rich and satisfying, while the tuna and chickpeas offer protein to keep you full. This low-sodium, refreshing salad is perfect for a light lunch that doesn’t skimp on flavor or nutrition.
Chickpea & Zucchini Noodles with Pesto
Chickpea & Zucchini Noodles with Pesto is a low-carb, keto-friendly lunch that uses zucchini noodles as a pasta substitute. The creamy, homemade pesto coats the noodles and pairs perfectly with chickpeas for a protein-packed dish. This vibrant and fresh meal is low in sodium while providing plenty of healthy fats and fiber.
Ingredients
- 1/2 cup canned chickpeas, rinsed and drained
- 2 medium zucchinis, spiralized into noodles
- 1/4 cup fresh basil, packed
- 2 tbsp pine nuts (or walnuts)
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 garlic clove
- 1/4 tsp black pepper
- 1 tbsp Parmesan cheese (optional)
- Salt substitute, to taste (optional)
Instructions
- In a food processor, combine the basil, pine nuts, olive oil, lemon juice, garlic, black pepper, and Parmesan (if using). Blend until smooth, adding a little water if needed to reach your desired consistency.
- In a large pan, sauté the zucchini noodles over medium heat for 2-3 minutes, just until they soften slightly.
- Add the chickpeas to the pan and sauté for another 2 minutes.
- Toss the zucchini noodles and chickpeas with the pesto sauce until well coated.
- Serve immediately, garnished with extra Parmesan (if desired).
Chickpea & Zucchini Noodles with Pesto is a delicious and light keto lunch that’s packed with flavor and healthy fats. The zucchini noodles make for a perfect low-carb pasta alternative, while the chickpeas provide protein and fiber. This dish is full of vibrant flavors and a great way to enjoy a nutritious, low-sodium meal.
Chickpea & Avocado Stuffed Bell Peppers
Chickpea & Avocado Stuffed Bell Peppers are a creative and flavorful way to enjoy chickpeas in a low-sodium, keto-friendly meal. The bell peppers serve as the perfect vessel for the chickpea and avocado filling, making it a satisfying and nutrient-dense lunch. This dish is fresh, colorful, and easy to prepare.
Ingredients
- 2 large bell peppers, halved and seeds removed
- 1/2 cup canned chickpeas, rinsed and drained
- 1 avocado, diced
- 1 tbsp olive oil
- 1 tbsp lime juice
- 1/4 tsp cumin
- 1/4 tsp paprika
- Salt substitute, to taste (optional)
- Fresh cilantro, chopped, for garnish
Instructions
- Preheat the oven to 375°F (190°C).
- Place the bell pepper halves on a baking sheet and drizzle with a little olive oil. Roast for 15-20 minutes, until tender.
- In a bowl, mash the chickpeas with a fork, leaving some texture. Add the diced avocado, olive oil, lime juice, cumin, paprika, and salt substitute. Stir well to combine.
- Once the bell peppers are roasted, spoon the chickpea and avocado mixture into each half.
- Garnish with fresh cilantro and serve immediately.
Chickpea & Avocado Stuffed Bell Peppers are a satisfying and nutrient-packed lunch option. The combination of chickpeas and creamy avocado creates a filling yet low-sodium filling, while the roasted bell peppers add a sweet and smoky flavor. This keto-friendly dish is easy to make and full of healthy fats and protein, making it perfect for a Friday lunch.
Chickpea & Roasted Brussels Sprouts Salad
Chickpea & Roasted Brussels Sprouts Salad is a low-sodium, keto-friendly dish that combines crispy roasted Brussels sprouts with chickpeas for a hearty, fiber-rich meal. The earthy flavors of the Brussels sprouts are complemented by a tangy lemon vinaigrette, creating a satisfying and refreshing salad for lunch.
Ingredients
- 1 cup canned chickpeas, rinsed and drained
- 2 cups Brussels sprouts, trimmed and halved
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1/2 tsp garlic powder
- 1/4 tsp black pepper
- Salt substitute, to taste (optional)
- Fresh parsley, chopped, for garnish
Instructions
- Preheat the oven to 400°F (200°C).
- Toss the halved Brussels sprouts with olive oil and spread them on a baking sheet. Roast for 20-25 minutes, turning halfway, until golden and crispy.
- In a small bowl, whisk together the lemon juice, Dijon mustard, garlic powder, black pepper, and salt substitute to make the vinaigrette.
- In a large bowl, combine the roasted Brussels sprouts with chickpeas.
- Drizzle with the lemon vinaigrette and toss gently to combine.
- Garnish with fresh parsley and serve immediately.
Chickpea & Roasted Brussels Sprouts Salad is a nutrient-packed, low-sodium, and keto-friendly meal. The roasted Brussels sprouts bring a crispy, savory flavor that pairs beautifully with the chickpeas and tangy vinaigrette. This salad is a satisfying and healthy lunch option that’s easy to prepare and full of bold flavors.
Note: More recipes are coming soon!