Cupboard Minestrone Soup

Classic Tomato Beef Stew

Classic Tomato Beef Stew

When I think back to my childhood and our many evenings around the family dinner table, a few recipes fondly come to mind, including this hearty and delicious beef stew. My dad was a meat-and-potatoes kind of guy, so my mom made it often. Lucky for me, she passed the recipe down from her recipe box to mine.

Prep Time 2 hours 30 minutes
Total Time 2 hours 30 minutes

Ingredients

  • 1½ pounds beef stew meat, trimmed of fat, chopped into 3/4-inch pieces
  • 2 tablespoons all-purpose flour
  • 1/2 teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 3 large garlic cloves, minced
  • ¼ cup water
  • 1 quart beef broth
  • 3 tablespoons tomato paste
  • 1 (15-ounce) can tomato sauce
  • 1 pound thin-skinned potatoes (such as Yukon gold or creamer potatoes), unpeeled, chopped into 1-inch pieces
  • 1 pound carrots, peeled, chopped into 3/4-inch pieces
  • 1 teaspoon dried thyme (or 6 fresh thyme sprigs)

Instructions

    1. Place the beef in a bowl and sprinkle with flour, salt, and pepper. Toss until well coated. Set aside.

    2. Heat oil in a large Dutch oven or heavy pot over medium-low heat. Add onion and garlic and cook, stirring, until softened, about 5 minutes.

    3. Add the meat. Cook, stirring a few times, until the meat is lightly browned, about 5 minutes.

    4. Add ¼ cup water and cook, stirring often, 5 minutes.

    5. Raise the heat to medium high. Add broth, tomato paste, tomato sauce, potatoes, carrots, and thyme. Stir until combined. Bring to a simmer, cover, and cook over low heat until the beef and vegetables are fork tender, about 1½ hours.

Notes

For a thicker stew, place 1 additional tablespoon of flour in a small bowl with 2 tablespoons cold water; stir until smooth. When the stew is done, add the flour/water mixture, stir, and simmer 3 more minutes to thicken.

Nutrition Information:

Yield:

8

Serving Size:

1¼ cup

Amount Per Serving: Calories: 237Total Fat: 8gSaturated Fat: 2gCholesterol: 54mgSodium: 454mgCarbohydrates: 21gFiber: 4gSugar: 8gProtein: 22g

Sharon Palmer, MSFS, RDN is known as The Plant-Powered Dietitian. Based in Ojai, California, she is an expert in plant-based, sustainable eating and the author of four books.

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Crispy Chickpea Bulgur Bowl with Romesco Sauce

Crispy Chickpea Bulgur Bowl with Romesco Sauce

Crispy Chickpea Bulgur Bowl with Romesco Sauce

Crispy Chickpea Bulgur Bowl with Romesco Sauce

Romesco sauce is a traditional Spanish sauce that features roasted red peppers and tomato paste. Our version is weeknight-friendly and doesn’t require a blender or food processor. Mediterranean staples like eggplant, chickpeas, and bulgur, round out this plant-based grain bowl.

Prep Time 50 minutes
Total Time 50 minutes

Ingredients

  • Bulgur Bowl:
  • 1 (15-ounce) can chickpeas, drained, reserving liquid
  • 1 large eggplant, chopped into bite-size pieces
  • ½ cup whole grain cornmeal
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • ½ teaspoon paprika
  • ½ teaspoon salt
  • 1 cup bulgur, uncooked
  • 3 cups water
  • Romesco Sauce:
  • 3 roasted red peppers, finely chopped (about ¾ cup)
  • 2 tablespoons olive oil
  • 2 teaspoons paprika
  • 6 ounces tomato paste
  • 2 tablespoons almond meal
  • 1/3 cup water

Instructions

    1. Preheat oven to 425°F.

    2. Place eggplant in a bowl with chickpea liquid, stirring to coat eggplant. Mix in cornmeal until coated.

    3. Transfer the breaded eggplant to a large baking sheet sprayed with cooking spray.

    44. Mix chickpeas, olive oil, cumin, and paprika in a mixing bowl. Transfer the chickpeas to the baking sheet with the eggplant. Sprinkle with 1/2 teaspoon salt.

    5. Bake for 15 minutes. Use a spatula to turn the chickpeas and eggplant so that they brown evenly, then bake for another 15 minutes.

    6. Combine the bulgur and water in a medium pot. Bring to a boil, and then reduce heat to low and cook, covered, for 10 minutes, until the liquid is absorbed and the grains are tender. Remove from heat but keep the lid on.

    7. To make the Romesco sauce, add roasted pepper, olive oil, paprika, tomato paste, almond meal, and water to a small pot and cook on low heat, whisking until well combined. Cook for 10 minutes, stirring occasionally, until warm.

    8. To serve, divide the bulgur, eggplant, chickpeas and Romesco sauce into four bowls as follows: 1 cup bulgur, ¾ cup eggplant, ¼ cup chickpeas, and ¼ cup Romesco sauce. Serve warm.

Notes

You can roast bell peppers, or buy them prepared in a jar.

Nutrition Information:

Yield:

4

Serving Size:

1 bowl

Amount Per Serving: Calories: 440Total Fat: 14gSaturated Fat: 2gCholesterol: 0mgSodium: 570mgCarbohydrates: 67gFiber: 12gSugar: 9gProtein: 14g

Recipe by Kelly LeBlanc, MLA, RD, LDN, the director of nutrition at Oldways, a nonprofit organization helping people rediscover the healthy, sustainable joys of the “old ways” of shared cultural traditions.

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Classic Tomato Beef Stew

Classic Tomato Beef Stew

Classic Tomato Beef Stew

Classic Tomato Beef Stew

When I think back to my childhood and our many evenings around the family dinner table, a few recipes fondly come to mind, including this hearty and delicious beef stew. My dad was a meat-and-potatoes kind of guy, so my mom made it often. Lucky for me, she passed the recipe down from her recipe box to mine.

Prep Time 2 hours 30 minutes
Total Time 2 hours 30 minutes

Ingredients

  • 1½ pounds beef stew meat, trimmed of fat, chopped into 3/4-inch pieces
  • 2 tablespoons all-purpose flour
  • 1/2 teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 3 large garlic cloves, minced
  • ¼ cup water
  • 1 quart beef broth
  • 3 tablespoons tomato paste
  • 1 (15-ounce) can tomato sauce
  • 1 pound thin-skinned potatoes (such as Yukon gold or creamer potatoes), unpeeled, chopped into 1-inch pieces
  • 1 pound carrots, peeled, chopped into 3/4-inch pieces
  • 1 teaspoon dried thyme (or 6 fresh thyme sprigs)

Instructions

    1. Place the beef in a bowl and sprinkle with flour, salt, and pepper. Toss until well coated. Set aside.

    2. Heat oil in a large Dutch oven or heavy pot over medium-low heat. Add onion and garlic and cook, stirring, until softened, about 5 minutes.

    3. Add the meat. Cook, stirring a few times, until the meat is lightly browned, about 5 minutes.

    4. Add ¼ cup water and cook, stirring often, 5 minutes.

    5. Raise the heat to medium high. Add broth, tomato paste, tomato sauce, potatoes, carrots, and thyme. Stir until combined. Bring to a simmer, cover, and cook over low heat until the beef and vegetables are fork tender, about 1½ hours.

Notes

For a thicker stew, place 1 additional tablespoon of flour in a small bowl with 2 tablespoons cold water; stir until smooth. When the stew is done, add the flour/water mixture, stir, and simmer 3 more minutes to thicken.

Nutrition Information:

Yield:

8

Serving Size:

1¼ cup

Amount Per Serving: Calories: 237Total Fat: 8gSaturated Fat: 2gCholesterol: 54mgSodium: 454mgCarbohydrates: 21gFiber: 4gSugar: 8gProtein: 22g

Recipe by Liz Weiss, MS, RDN of Liz’s Healthy Table, a cookbook author, host of the EAT, DRINK, LIVE LONGER podcast, and wellness and nutrition expert based in Boston, MA.

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Chinese One Pot Tomato Noodle Soup

Chinese One Pot Tomato Noodle Soup

Chinese One Pot Tomato Noodle Soup

Chinese One Pot Tomato Noodle Soup

You can find variations of tomato noodle soup traditionally in Taiwanese and Chinese home cooking classically combined with egg. This version uses whole peeled tomatoes with shiitake mushrooms and protein packed tofu for the perfect comfort food, one pot meal you can make in under 30 minutes.

Prep Time 30 minutes
Total Time 30 minutes

Ingredients

  • 1 tablespoon canola oil
  • 2-inch piece of fresh ginger, slivered
  • 8 shiitake mushrooms, sliced
  • 1 (28-ounce) can whole peeled tomatoes, with juice, tomatoes quartered
  • 1 (16-ounce) package of medium firm tofu
  • 2 teaspoons reduced sodium soy sauce
  • 10 cups water
  • 8 ounces dried noodles (Chinese noodles, ramen, or rice noodles)
  • 4 stalks celery, finely chopped
  • ½ teaspoon salt (optional)
  • 3/4 teaspoon white pepper (optional)
  • 2 teaspoons chili oil (optional)

Instructions

    1. In a large non-stick pot, heat oil on medium heat and add ginger and mushrooms. Sauté until fragrant, about 5 minutes.

    2. Add tomatoes and remaining juice and cook until vegetables are softened, about 4 minutes.

    3. Break apart tofu into bite sized pieces and add to pot along with soy sauce, stirring well.

    4. Turn heat to low. Cover and allow tofu to marinade in mixture for 5 minutes.

    5. Add water, turn heat to high, and bring to a boil.

    6. Add noodles and cook, covered, over low to medium heat, until noodles are tender.

    7. Turn off heat and mix in celery, salt, and white pepper, if using.

    8. Divide noodles and soup among bowls and top with chili oil, if using.

Nutrition Information:

Yield:

8

Serving Size:

2 cups

Amount Per Serving: Calories: 126Total Fat: 6gSaturated Fat: 1gCholesterol: 0mgSodium: 261mgCarbohydrates: 12gFiber: 3gSugar: 4gProtein: 7g

Recipe by Sherene Chou, MS, RDN, a Los Angeles-based culinary dietitian focused on building a more equitable and sustainable food system through the intersection of plant-based nutrition, food and social justice.

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Baked Tomato Spinach Penne Pasta

Baked Tomato Spinach Penne Pasta

Baked Tomato Spinach Penne Pasta

Baked Tomato Spinach Penne Pasta

When I was a kid in the 1970s, we ate pasta every Sunday with my grandparents. Sometimes my mom would make homemade ravioli, everyone’s favorite. This pasta bake takes less time to make yet offers the same delicious flavors and comfort of homemade raviolis. Lean ground beef adds extra protein, and jarred sauce saves time on busy weeknights.

Prep Time 50 minutes
Total Time 50 minutes

Ingredients

  • 2 teaspoons olive oil, divided
  • 8 ounces 90% lean ground beef (may use ground turkey)
  • 2 garlic cloves, minced
  • 1 (24-ounce) jar tomato or marinara, sauce
  • 2 tablespoons parsley, chopped (optional)
  • 1 pound penne pasta, uncooked
  • 10 ounces frozen loose-leaf or chopped spinach, thawed, drained
  • 8 ounces part skim ricotta cheese
  • 1/4 cup parmesan cheese, finely grated
  • Black pepper, to taste

Instructions

    1. Heat a 3-quart saucepan over medium heat. Add 1 teaspoon of the oil and the beef and cook just until browned. Add garlic and cook another minute.

    2. Add the tomato or marinara sauce and 1 tablespoon of the parsley, if using. Stir, cover, and let simmer on low heat for 15 minutes.

    3. While the sauce simmers, preheat the oven to 350°F.

    4. Bring a large pot of salted water to a boil. Add the penne and cook until al dente (firm to the bite), about 8 minutes. Drain pasta, (but do not rinse), and return to the large pot.

    5. Pour the meat-tomato sauce over the pasta and sprinkle with half of the grated parmesan. Add spinach and stir to combine. Add ricotta cheese and gently stir into the pasta.

    6. Transfer the pasta mixture to a 9 x 13 (or 3-quart) lightly oiled baking dish. Top with the remaining Parmesan cheese and freshly ground pepper to taste.

    7. Cover and bake in the oven for 20 minutes. Uncover and bake another 10-15 minutes until golden brown. Garnish with parsley, if using.

Notes

To lower sodium, make your own tomato sauce using canned tomato puree and seasoning it yourself with herbs, ground pepper, and a pinch of salt.

Nutrition Information:

Yield:

6

Serving Size:

1 1/2 cup

Amount Per Serving: Calories: 475Total Fat: 16gSaturated Fat: 5gCholesterol: 102mgSodium: 749mgCarbohydrates: 57gFiber: 34gSugar: 7gProtein: 27g
Recipe by Rosanne Rust, a registered dietitian who grew up next door to her Italian grandparents in Pittsburgh, Pennsylvania, but now lives on the Gulf Coast of Florida. Her latest book, Zero Waste Cooking For Dummies®, was dedicated to her parents, the king and queen of zero waste.

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