Summer Vegetarian Chili

Who says chili has to be a cool weather dish? Pack your chili with loads of vegetables, give it a “meaty” texture thanks to steel cut oats (yes, steel cut oats!), spice it up with herbs and Latin spices, and top it with farm fresh avocados and green onions, and you’ve just discovered your next warm weather, rustic meal. Serve it with salad and cornbread and you’re all set!

Serves 10

Ingredients:

  • 1 pound red beans, dried (i.e., kidney beans, cranberry beans, red beans)
  • 6 cups water
  • 2 vegetable bullion cubes
  • 3 medium carrots, diced
  • 3 stalks celery, diced
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 green bell pepper, diced
  • 1 zucchini, sliced
  • 1 cup yellow corn, frozen or canned
  • 1 14.5-ounce can diced tomatoes with juice
  • 1 4-ounce can tomato paste
  • 2 tablespoons soy sauce, reduced sodium
  • 1 tablespoon chili powder
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • 2 teaspoons dried oregano
  • 2 teaspoons dried cilantro
  • 1 tablespoon brown sugar
  • ¾ cups steel cut oats, dried
  • 1 tablespoon lemon juice
  • Hot sauce to taste
  • Salt to taste (optional)
  • Garnish (as desired): fresh avocado slices, green onion slices, chopped fresh cilantro, chopped fresh tomatoes

Instructions:

  1. Place beans in a large pot, cover with water, and soak overnight.
  2. The next day, discard the water, and add 6 cups fresh water and bullion cubes. Cover and simmer over medium-low for 45 minutes.
  3. Add carrots, celery, onion, garlic, pepper, zucchini, corn, tomatoes, tomato paste, soy sauce, chili powder, paprika, cumin, oregano, cilantro, brown sugar, and steel cut oats.
  4. Stir well to combine, cover, and simmer for an additional 45 minutes, stirring frequently, until beans, oats, and vegetables are tender. May need to add additional water lost to evaporation. Should make a thick stew-like texture.Before serving, stir in lemon juice and add hot sauce to achieve desired level of spiciness. Season with salt as desired (optional).

 

Serve in bowls and garnish as desired with fresh avocado slices, green onion slices, chopped fresh cilantro, and chopped fresh tomatoes.

Recipe and photography by Sharon Palmer, RDN, The Plant-Powered Dietitian

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Tomato, Potato and Asparagus Frittata

This quick, one-skillet meal is perfect for a lazy Saturday morning breakfast, or a wholesome dinner any night of the week.

Serves 6

Ingredients:

  • 6 eggs
  • 2 tablespoons milk
  • ½ teaspoon dried basil
  • ¼ teaspoon black pepper
  • ¼ cup feta cheese, crumbled
  • 1 tablespoon extra virgin olive oil
  • 1 cup asparagus, sliced into ½-inch slices on the diagonal
  • 2 cloves garlic, minced
  • ½ pound baby red potatoes, diced into ½-inch cubes and boiled until firm but tender
  • 1 ounce prosciutto, chopped
  • 1 14.5-ounce can diced tomatoes, drained
  • ¼ cup parmesan cheese, finely grated
  • ⅓ cup prepared tomato salsa

Instructions:

  1. Preheat oven to 375 f.
  2. Beat eggs, milk, basil, and pepper until smooth. Mix in feta cheese. Set aside.
  3. Heat olive oil in a 10-12 inch oven-proof skillet over medium heat.
  4. Add the asparagus and sauté until crisp-tender, add garlic and sauté another minute. Add potatoes and prosciutto, and sauté two more minutes.
  5. Pour tomatoes over top and arrange ingredients evenly in skillet.
  6. Pour the egg mixture over skillet mixture and cook (without stirring) for 2-3 minutes.
  7. Place skillet in the oven and bake for about 10 minutes.
  8. When the center is beginning to firm, top with parmesan cheese and increase oven temperature to broil.
  9. Broil for 1-2 minutes, watching closely for ideal browning, and remove.
  10. Let sit 2 minutes, slice into wedges, and serve with one tablespoon of salsa on top.
  11. Nutrition information per serving: 190 calories, 12 g protein, 12 g carbohydrates, 11 g fat, 4 g saturated fat, 518 mg sodium, 2 g dietary fiber.

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Arugula Salad Pizza

Here’s how you rethink your plate: a fresh green salad and whole grain pizza all in one meal that you can whip up in 40 minutes. Now that’s quick and delicious eating for even the busiest night of your week! Pair it with my hearty Red Lentil Soup with Root Vegetables for a completely satisfying meal.

Serves 8 (1 slice each)

Ingredients:

  • One 16-ounce package (454 g) refrigerated whole grain pizza dough, or whole grain pizza dough prepared from a mix
  • Cornmeal
  • 1/3 cup (86 g) marinara sauce
  • 1½ teaspoons dried oregano
  • 1 cup (112 g) shredded plant-based cheese (see Notes)
  • 2 cups (62 g) mixed fresh arugula and baby spinach
  • 1½ cups (224 g) fresh cherry tomatoes (yellow), halved
  • ½ medium red bell pepper, diced
  • 1 ripe medium avocado, sliced
  • ¼ cup (31 g) roasted pistachios
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon extra virgin olive oil

Instructions:

  1. Preheat the oven to 350°f (180°c). Roll out the pizza dough to fit a 14-inch pizza pan or pizza stone. Sprinkle the pan or stone with cornmeal and fit dough on top.
  2. Spread the marinara sauce onto the dough and sprinkle the oregano and plant-based cheese over it. Place the pan or stone in the oven and bake for 30 to 35 minutes, until the crust is golden and firm to the touch.
  3. At the last minute before serving, remove the crust from the oven and top with the arugula and baby spinach, tomatoes, bell pepper, avocado, and pistachios. The greens will wilt quickly.
  4. Drizzle with the vinegar and olive oil. Serve immediately.

Note: Omit the plant-based cheese, if desired.

Variation: Substitute other firm greens, such as baby kale or chopped collard greens, for the arugula and baby spinach.

Per Serving: 276 calories, 12 g protein, 36 g carbohydrate, 8 g fat, 1 g saturated fat, 8 g fiber, 6 g sugar, 466 mg sodium

Star Nutrients: vitamin C (28% DV), vitamin A (11% DV), vitamin K (19% DV), calcium (15% DV), iron (11% DV)

Recipe from Plant-Powered for Life (The Experiment, 2012) by Sharon Palmer, RDN©

 

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Easy Gazpacho

This cool, classic Spanish style soup is delicious even on the hottest of days. Packed with the vibrant flavors of tomatoes, cucumbers, peppers, and herbs, it’s a wonderful appetizer or veggie-rich meal accompaniment. This recipe is as easy as it gets—toss the ingredients in the blender and push the button!
Serves 4
Ingredients:
  • 1 14-5 ounce can diced tomatoes, with liquid
  • 1 medium red bell pepper, diced
  • 1 ½ persian cucumbers, sliced
  • ¼ – ½ jalapeno pepper, seed, diced (amount depends on spice preference)
  • ¼ red onion, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons fresh parsley or cilantro, chopped coarsely
  • 2 tablespoons red wine vinegar
  • ½ lemon, juiced
  • ½ tablespoons olive oil
  • 3 tablespoons vegetable broth
  • Freshly ground black pepper and sea salt to taste
  • 1. Place all ingredients in a large blender or food processor container.
  • 2. Process on low just for a few seconds, to achieve a chunky texture.
  • 3. Pour into a large serving bowl and adjust seasonings as needed.
  • 4. Chill until serving time

Instructions:

  1. Place all ingredients in a large blender or food processor container.
  2. Process on low just for a few seconds, to achieve a chunky texture.
  3. Pour into a large serving bowl and adjust seasonings as needed.
  4. Chill until serving time.

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Red Beans, Spinach and Beef

Red beans over rice are a Southern favorite, and here, some ground beef and spinach are added as well. Finely chopping the spinach adds the extra nutritional value of green vegetables without changing the customary flavor of the dish. Recipe courtesy of Center for Ecoliteracy.

Serves 4

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • ½ onion, diced
  • 1 pound lean ground beef
  • 1 bunch spinach, stemmed and finely chopped
  • 1 – 1 ½ cups canned chopped tomatoes and their juices
  • 1 teaspoon kosher or sea salt
  • ½ teaspoon freshly ground pepper
  • ¼ teaspoon chili powder
  • 1 16-ounce cans red beans, drained

Instructions:

  1. In a large frying pan, over medium-high heat, heat the olive oil.
  2. When the oil is hot, add the onions and sauté until translucent, about 2 minutes.
  3. Add the beef, and cook until opaque, about 6 minutes, stirring to crumble the meat.
  4. Add the spinach, and cook, turning, until wilted, about 1 minute.
  5. Add 1 cup of the tomatoes and their juice, the salt, pepper, and chili powder. Reduce the heat to low and cover.
  6. Simmer to allow the flavors to blend, about 10 minutes.
  7. Add the remaining tomatoes and stir in the beans, cover, and cook another 5 minutes. Serve with rice. Serves 4.

NUTRITION INFORMATION PER SERVING: 446 calories, 21g fat, 7g saturated fat, 1g trans fat, 76 mg cholesterol, 1000 mg sodium, 1413 mg potassium, 32g carbohydrates, 13g fiber, 2g sugars, 34g protein (USDA)

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Fideo Penne with Chorizo and Kale

Fideo is a favorite pasta of Mexican cooking. The fine, thin pasta comes in coils, like angel hair pasta. It is typically sautéed in oil for a few minutes, then cooked directly in the sauce, rather than separately in water as is traditional with Italian pasta. However, spaghetti also works with the flavors of chorizo (the spicy Hispanic sausage), and the other sauce elements of this recipe. Finely chopped kale adds some greens without altering the tomato-chili flavors.  Recipe courtesy of Center for Ecoliteracy.

Serves 4

Ingredients:

  • 2 dried ancho peppers
  • 1 cup hot water
  • 2 tablespoons extra-virgin olive oil
  • ½ onion, finely chopped
  • 1 garlic clove, finely chopped
  • 1 cup low-fat chicken broth
  • 1 cup whole tomatoes, coarsely chopped, with their juices
  • 1 cup kale, stemmed and finely chopped
  • Kosher or coarse salt
  • Freshly ground pepper
  • 4 ounces fideo or whole wheat spaghetti noodles
  • ½ pound chorizo, cooked and crumbled
  • 2 ounces queso fresco, crumbles
  • ¼ cup fresh cilantro leaves

Instructions:

  1. Place the ancho peppers in the hot water and soak until soft, about 20 minutes.
  2. When soft, remove the stems and seeds and chop into small pieces.
  3. Set aside.
  4. Discard the water.
  5. In a medium, heavy-bottomed saucepan, heat the oil over medium-high heat.
  6. Add the onion and sauté until soft, about 1 minute.
  7. Stir in the garlic and cook 1 more minute.
  8. Add the broth, tomatoes, reserved peppers, and kale.
  9. Cover and reduce the heat to low.
  10. Simmer for 15 minutes.
  11. Taste and season with salt and pepper.
  12. Break the fideo coils into 3 or 4 pieces and add directly to the simmering sauce, stirring them in.
  13. Cover and cook until the fideo is tender and most of the sauce absorbed, about 10 minutes.
  14. Stir in the chorizo.
  15. If using spaghetti noodles, cook separately in boiling salted water.
  16. Serve garnished with the cheese and cilantro.

 

Serves 3-4

SUGGESTION: To change the flavor profile to Mediterranean, use mild Italian sausage

instead of chorizo, a few red pepper flakes instead of the soaked ancho peppers, and

garnish with Parmesan cheese and parsley instead of queso fresco and cilantro.

NUTRITION INFORMATION PER SERVING: 504 calories, 32.5 g fat, 11g saturated fat, 0g trans

fat, 62 mg cholesterol, 1103 mg sodium, 759 mg potassium, 32.5 g carbohydrates, 3g fiber,

2g sugars, 23g protein (USDA)

© Copyright Center for Ecoliteracy. Reprinted with permission. All rights reserved.

For more information visit www.ecoliteracy.org.

Photography: Craig Lee, http://craigleephoto.com

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Classic Tomato Soup

Nothing soothes the soul more than a bowl of old-fashioned tomato soup. And it’s even better when you make it yourself. It’s so easy!
Serves 4
Ingredients:
  • 1 ½ tablespoons olive oil
  • 1 sweet onion, diced
  • 2 cloves garlic, minced
  • 2 tablespoons flour
  • 2 -14.5 ounce cans diced tomatoes, with liquid
  • 2 cups vegetable broth
  • Pinch sugar
  • ¼ teaspoon thyme
  • Freshly ground black pepper and sea salt
Instructions:
  1. Heat olive oil in a medium heavy pot.
  2. Add onions and garlic and sauté over medium for 9 minutes.
  3. Stir in flour.
  4. Mix in tomatoes, broth, sugar, and thyme. Season with black pepper and salt to taste.
  5. Cover and simmer over medium for 40 minutes.
  6. Place small batches of soup into a blender container and blend until smooth, yet lumpy. Return to pot and reheat if necessary.
  7. Serve immediately.

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BYO Burrito Bowl

These easy delicious burrito bowls are full of veggies and tomato goodness. Quick to the table for a great weeknight meal that the kids will love.  Full of fresh ingredients and no need to stop at the local takeout restaurant.

Serves 10

Ingredients:

Spanish Rice:

  • 1 ¼ cups canned diced tomatoes, with juice (preferably low-sodium)
  • 2 ¾ cups brown rice,uncooked

Chili Beef Topping:

  • 2 teaspoons olive oil 1 pound ground beef (80/20 blend or leaner), uncooked
  • 1 1/2 cups diced white onion, divided
  • 3/4 teaspoon salt
  • 2 teaspoons chili powder
  • 1 ¼ cups canned low sodium tomato sauce

Homemade Salsa:

  • 2 ½ cups canned diced tomatoes, with juice (preferably low-sodium) divided
  • 1/8 cup tomato paste
  • ¼ teaspoon garlic powder
  • ½ teaspoon ground cumin
  • ½ teaspoon salt
  • 1 tablespoon sugar

Fillings and Toppings:

  • 2 ½ cups canned black beans, drained and rinsed
  • 1 ¼ cups shredded lettuce
  • 2 ½ cups shredded reduced fat cheddar cheese

Instructions:

To make the Spanish Rice:

  1. Place rice and 5 cups water in a large sauce pan over medium heat.
  2. Bring to a boil, reduce heat to a low simmer and cover.
  3. Cook for 45-50 minutes until water is almost absorbed.
  4. Stir in 1 ¼ cups diced canned tomatoes with juice and stir to combine.
  5. Cover and continue to cook until all water is absorbed, about 10 additional minutes.

To make the Chili Beef Topping:

  1. While the rice is cooking, prepare the beef.
  2. Heat the oil in a large skillet over medium heat.
  3. Add the beef to the pan and break up the meat as it cooks and no pink remains (internal temp of 165 degrees F or higher).
  4. Remove the meat and drain off all fat in the skillet.
  5. Add the onions to the skillet and cook until onion is translucent, stirring to keep from sticking and browning.
  6. Return the meat to the pan and add the salt, chili powder and canned tomatoes and stir well to combine.
  7. Bring to a simmer and cook for 5 minutes.
  8. Set aside.

To make the Homemade Salsa:

  1. Place 1 ¼ cups diced tomatoes, onions, tomato paste, water, garlic powder, cumin, salt and sugar in a food processor or blender.
  2. Pulse until almost smooth.
  3. In a bowl, mix pureed tomato mixture and remaining 1 ¼ cups diced tomatoes until blended.
  4. Refrigerate until ready to serve.

To assemble:

  1. Place 1 ounce (1/4 cup) cooked beef mixture with ½ cup cooked rice in a bowl.
  2. Top with ¼ cup black beans, 1/8 cup shredded lettuce and ¼ cup shredded cheddar cheese.
  3. Top with ¼ cup salsa.

Vegetarian Option: Substitute black beans for beef.

NUTRITIONAL ANALYSIS PER SERVING: (1 ounce cooked beef, 2 ounces cooked rice, ¼ cup shredded lettuce, ¼ cup shredded cheese, 2 ounces salsa and 1 ounce black beans) 574 calories, 12.8 g fat, 5.2 g saturated fat, 0 g trans fat, 61 mg cholesterol, 521 mg sodium, 1365 mg potassium, 78.7 g carbohydrates, 11.9 g fiber, 6.4 g sugars, 36.2 g protein (USDA)

Recipe created by Tomato Products Wellness Council

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South of the Border Pizza

Switch out your pizza  from Italian to Mexican with this South of the Border recipe. Use traditional pizza crust – just add beans, corn, peppers, taco seasoning, salsa and cheese.  Is it Taco Tuesday or Pizza Friday? You decide.

Serves 10

Ingredients:

For the pizza crust*:

  • 2 ½ cups whole wheat/enriched flour blend
  • ¼ teaspoon salt
  • 2 teaspoons sugar
  • 1 1/2 teaspoons active dry yeast
  • ¾ cup + 1/8 cup water (warmed to 130° F)
  • 1 tablespoon vegetable oil
  • 2 tablespoons cornmeal

For the toppings:

  • 1 ¼ cups tomato sauce
  • 2 1/2 cups refried beans
  • 2 tablespoons + 2 teaspoons taco seasoning, divided
  • 1 cup canned corn, drained and rinsed (preferably low-sodium)
  • 1 cup diced green bell peppers
  • 2 ½ cups diced canned tomatoes, drained
  • 2 ½ cups shredded cheddar cheese
  • 1 cup shredded lettuce
  • 1 ¼ cups prepared salsa (preferably low-sodium)

Instructions:

  1. Prepare the pizza crust. Place flour, salt, sugar, and dry yeast in large mixer bowl.
  2. Mix with a dough hook for 30 seconds on low speed.
  3. Whisk together the warm water and oil. Add liquids to the flour mixture and mix on low speed for 5 minutes.
  4. Remove the dough from the mixer and gently shape into a large ball. Let sit at room temperature for at least 20 minutes before stretching.
  5. Lightly coat a large sheet pan (13”x18”x1”) with cooking spray. Sprinkle pan with cornmeal and set aside. Place dough ball in center of pan and flatten dough by rolling or spreading with fingers to the rim of pans. Keep edges thicker than center to create a crust when baked.
  6. Prepare the pizza toppings. Heat tomato puree and refried beans in saucepan over medium heat. Mix well to combine and season with 2 tablespoons taco seasoning.
  7. In a separate pan, place the corn, green peppers, diced tomatoes and remaining 2 teaspoons taco seasoning in a large skillet.
  8. Cook for 10 minutes, stirring occasionally. Drain off any excess liquid.
  9. Assemble the pizza. Spread tomato/bean mixture onto pizza crust followed by tomatocorn-pepper mixture. Sprinkle on cheddar cheese and bake until crust is lightly browned: Conventional oven: 475°F for 15-18 minutes. Convection oven: 450°F for 15 minutes.
  10. Remove and let sit for at least 5 minutes before slicing. Cut into 10 squares and top with shredded lettuce and salsa. Serve immediately.

*May use prepared pizza crust

NUTRITION INFORMATION PER SERVING: 313 calories, 12.8g fat, 6.3g saturated fat, 0.0g trans fat, 30mg cholesterol, 580mg sodium, 467mg potassium, 44.3g carbohydrates, 7.4 fiber, 6.0g sugars, 17.3g protein (USDA)

Recipe created by Tomato Products Wellness Council

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Awesome Garden Patch Lasagna

Your family will never know there’s a mouthful of vegetables in every bite of this delicious lasagna dish fresh from the garden with a creamy mixture of cheese and whole wheat noodles. Whether the veggies are from your garden or farmers’ market, it’s hard to find a healthier lasagna recipe that will be a crowd pleaser!

Serves 10

Ingredients:

  • 1 teaspoon salt (optional)
  • 1 pound 4 ounces whole wheat lasagna noodles uncooked
  • 2 tablespoons vegetable oil
  • 2 ½ cups shredded carrots
  • 2 ½ cups spinach leaves
  • 1 cup diced onion
  • 5 cups low-sodium tomato sauce
  • ¼ cup low-sodium tomato paste
  • 1 teaspoon dried oregano
  • 1/2 teaspoon granulated garlic
  • 2 ½ cups reduced fat cottage cheese
  • 1 teaspoon dried parsley
  • ¼ cup grated Parmesan cheese
  • 1 cup shredded mozzarella cheese

Instructions:

  1. Bring a large pot of water (may add salt) to a boil over high heat. Add the lasagna noodles and cook until just tender, about 10-12 minutes or according to manufacturers directions.  Drain and set aside.
  2. Heat oil in a large skillet and add the onion, shredded carrots and spinach. Cook until vegetables are heated through and onion is translucent. Drain off any excess liquid.
  3. Place the tomato sauce and tomato paste in a medium sauce pan over medium heat. Whisk until fully combined then add in the oregano and granulated garlic. Reduce heat to medium low and simmer, uncovered for 10 minutes.
  4. In a large bowl, combine cottage cheese, dried parsley and grated Parmesan cheese. Mix well to combine.
  5. Spread 1 cup of tomato sauce on the bottom of a large lasagna pan. Layer with a single layer of noodles, ¼ of the carrot and spinach mixture, ¼ of the cheese mixture, and another layer of tomato sauce. Continue to create three additional layers ending with a single layer of noodles and remainder of sauce. Sprinkle mozzarella cheese over each pan of lasagna and cover with foil.
  6. Bake in a conventional oven at 375°F for 50 minutes; convection oven at 350°F for 40 minutes.
  7. Remove from oven and allow to cool for 15 minutes before serving. Slice into individual servings and serve.

NUTRITIONAL INFORMATION PER SERVING: 368 calories, 8.9 g fat, 2.9 g saturated fat, 0.0 g trans fat, 13 mg cholesterol, 365 mg sodium, 217 mg potassium, 51.5 g carbohydrates, 9 g fiber, 6.5 g sugar, 20.9 g protein (USDA)

Recipe created by Tomato Products Wellness Council

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