Category: Recipes

Chickpea Noodle Soup

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Chickpea Noodle Soup

Image Source/ Recipe Source: www.veggiesavetheday.com

Servings: 6
Ingredients
  • 2 tablespoons olive oil
  • 4 cloves garlic minced
  • 2 medium onions chopped
  • 4 medium carrots thinly sliced
  • 4 celery stalks thinly sliced
  • 6 to 8 sprigs fresh thyme
  • 1 bay leaf
  • 2 quarts (8 cups) low-sodium vegetable broth
  • 8 ounces whole-wheat pasta
  • 1 cup cooked chickpeas
  • Salt
  • Freshly ground black pepper
  • Chopped fresh parsley leaves for garnish
  • Crackers or bread for serving (optional)
Instructions
  1. Heat the oil in a Dutch oven or large soup pot over medium heat until shimmering. Add the garlic, onions, carrots, celery, thyme, and bay leaf and sauté until softened but not browned. Add the broth and bring to a boil.
  2. Add the noodles and chickpeas and cook until the noodles are just cooked through, about 8 minutes. Taste and season with salt and pepper as needed. Top with parsley and serve with crackers or bread.
  3. Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 1 week or frozen for up to 6 months.

White Bean Pasta Soup

 

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White Bean Pasta Soup
Prep Time
1 hr 10 mins
Cook Time
20 mins
Total Time
1 hr 30 mins
 
Keyword: Soup
Servings: 6
Ingredients
  • 2/3 cup dried white great northern or navy beans
  • 2/3 cup dried red kidney beans
  • 1 lb ground Italian sausage mild or spicy
  • 1/2 onion diced
  • 3 tsp garlic minced
  • 4 cups low-sodium chicken broth
  • 1 15 oz can tomato sauce
  • 1 15 oz can diced tomatoes not drained
  • 2 celery ribs chopped
  • 1/2 cup chopped or sliced carrots
  • 1 cup pasta boiled til tender
  • 1 tsp salt or to taste
  • 1/4 tsp black pepper or to taste
  • 1 1/2 tsp dried Italian blend seasoning OR substitute ½ teaspoon each dried basil, dried thyme, and dried oregano
  • 1/4 tsp crushed red pepper flakes
  • Optional:
  • ◾ fresh basil
  • ◾ cracked black pepper
  • ◾ grated parmesan cheese for topping
Instructions
  1. First prepare the beans. Cover beans with cold water and soak overnight or 6-8 hours, then drain and rinse.
  2. Combine beans in a large stock pot and cover with water. Bring to a boil, then reduce heat slightly and simmer for 1 hour, stirring occasionally until beans are tender and cooked through.
  3. Preheat your instant pot using the "saute" setting, then add Italian sausage, and onions and saute for 3-5 minutes until sausage is browned. Add garlic and cook 1-2 minutes longer until fragrant.
  4. Switch instant pot to the "soup" setting. Add chicken broth, tomato sauce, diced tomatoes, celery, carrots, salt, pepper, crushed red pepper flakes, and Italian seasoning and stir to combine.
  5. Lock the lid in place and set the pressure release to "sealing". Cook on high pressure for 10 minutes. Allow the pot to sit for 3-4 minutes and then turn the release valve for a "quick release."
  6. Stir in ditalini pasta, garnish with cracked black pepper, fresh basil, and grated parmesan cheese if desired and serve.

Northern Italian White Bean Salad

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Northern Italian White Bean Salad
Prep Time
15 mins
 

Image Source/Recipe Source:progresso.com

Servings: 6
Ingredients
  • 2 19 oz cans of Northern white beans rinsed and drained
  • 1 large tomato seeded and chopped
  • 1 small red bell pepper chopped
  • 1/2 cup red onion chopped
  • 1/4 cup fresh parsley chopped
  • 1/4 cup olive or vegetable oil
  • 2 teaspoons dried basil leaves
  • 2 tablespoons red wine vinegar
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  • 12 lettuce leaves
Instructions
  1. In large glass or plastic bowl, carefully mix all ingredients except lettuce.
  2. Cover and refrigerate at least 2 hours to blend flavors. Just before serving, spoon onto lettuce, using slotted spoon.

Black Bean and Veggie Quesadillas

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Black Bean and Veggie Quesadilla

Recipe/Image Source: Cooking Matters

Keyword: Entrée
Servings: 6
Calories: 250 kcal
Ingredients
  • 1/2 (15 1/2 ounce) can black beans, no salt added
  • 2 medium zucchini
  • 1 bunch fresh spinach
  • 1 cup canned corn
  • 4 ounces low-fat cheddar cheese
  • 1 Tbsp canola oil
  • 1 pinch cayenne pepper
  • 1-2 tsp water
  • 1/2 tsp black pepper
  • 6 (8 inch) whole wheat flour tortillas
  • non-stick cooking spray
Instructions

  1. In a colander, drain and rinse black beans.

  2. Rinse zucchini. Cut into thin slices or shred with a grater.

  3. Rinse and chop fresh spinach. If using fresh parsley or cilantro, rinse and chop now.

  4. Drain canned corn.

  5. Grate cheese.

  6. In a large skillet over medium-high heat, heat oil. Add zucchini and cayenne pepper. Cook until zucchini is semi-soft, about 5 minutes.

  7. Add corn and spinach. Cover and cook until tender, stirring a few times, about 5 minutes more. Remove from heat.

  8. Add black beans to the veggie mixture. Stir to combine. Smash beans lightly with a fork. Add 1–2 teaspoons water to make a bean-and-veggie paste.

  9. Season mixture with black pepper. If using parsley or cilantro, add now. Transfer mixture to medium bowl. Reserve skillet.

  10. Spread vegetable mixture evenly on half of each tortilla. Fold tortillas over. Press lightly with spatula to flatten.

  11. Spray skillet lightly with non-stick cooking spray. Heat over medium high heat. Add one folded tortilla. Cook about 4 minutes per side, or until both sides of tortilla are golden brown. Repeat until all quesadillas are cooked.

  12. Cut each quesadilla into 2 wedges. Serve while hot.

Recipe Notes

Chef's Notes

  • Add your favorite veggies to the filling. In place of zucchini and spinach, use up leftover cooked veggies like collards, squash, or bell peppers.
  • To cut costs, use frozen spinach. Defrost, drain, and squeeze completely dry before adding.
  • Top with low-fat yogurt or salsa.
  • Use the remaining beans in a soup or to top a salad.
  • Compare labels for sodium/ saturated fat and look for no trans fat when selecting whole wheat tortillas.

Patatas Fritas Al Horno (Sweet Potato Fries)

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Patatas Fritas Al Horno (Sweet Potato Fries)

fuente: cookingmatters.org

Course: Side Dish
Cuisine: American
Keyword: Español
Ingredients
  • 2 batatas
  • 1 cucharada de aceite de canola
  • 1/2 cucharadita de sal
  • 1/4 cucharadita de pimienta
  • 1/8 cucharadita de pimienta de Cayena
  • 1 1/2 cucharadita de pimenton
Instructions

  1. 1. Friegue y enjuague las batatas. Seque con un papel o toalla de cocina.

  2. 2. Dejando la piel, cortar las batatas en tiras de patatas fritas.

  3. 3. Agregue tiras de camote, condimente y agregue aceite a una bolsa y mezcle hasta que las papas fritas esten bien cubiertas.

  4. 4. Coloque las batatas en una sola capa sobre la bandeja de coccion. Hornee a 450 grados durante 15-20 minutos por cada lado.