by Tomato Wellness | Dec 19, 2023
- 2 tbsp. Olive Oil
- 1 Small Yellow Onion, Chopped
- 4 Cloves Garlic, Minced
- 3 Medium Carrots, Peeled And Diced
- 3 Celery Ribs, Diced
- 1 Medium Zucchini, Diced
- 1 Cup Fresh Or Frozen Green Beans, Cut Into Bite Size Pieces
- 1 (28 Oz.) Can Diced Tomatoes
- 6 Cups Low-Sodium Vegetable Broth
- 1 (15.5 Oz.) Can Cannellini Beans, Rinsed And Drained
- 2 tsp. Italian Seasoning
- 1 Cup Elbow Macaroni (Preferably Whole Wheat)
- 1½ Cups Fresh Spinach Leaves, Chopped Kosher Salt And Black Pepper, To Taste
- Per Serving: 1 Tbsp. Parmesan Cheese And Fresh Basil, For Garnish
Calories 200; Total Fat 5 g; (Sat Fat 1.5 g); Protein 7 g; Carb 31 g; Fiber 4 g; Cholesterol
5 mg; Sodium 500 mg; Total Sugar 8 g (includes 0 g Added Sugars)
This flavorful, vegetable-packed soup has considerably less sodium than a typical
bowl of soup, but if you want to reduce it even further use no-salt-added vegetable
or chicken broth.
- Heat olive oil in a large stockpot over medium heat. Add onion, garlic, carrot and celery and saute for about 5 minutes, or until veggies are starting to take on some color.
- Add in zucchini, green beans, and diced tomatoes. Stir in vegetable broth, beans and Italian seasoning. Simmer on low for 20 minutes.
- Add in the pasta and cook until tender, about 12 to 15 minutes.
- Add in spinach and stir until wilted. Taste and season soup with salt and pepper, if desired. Ladle the soup into bowls and garnish with parmesan cheese and fresh basil. Enjoy!
by Tomato Wellness | Dec 19, 2023
- 6 Large Eggs
- ¼ Cup 1% Low-Fat Milk
- 2 tbsp. Store-Bought Basil Pesto
- 1 tsp. Garlic Powder
- ¼ tsp. Kosher Salt
- ½ tsp. Ground Black Pepper
- 1 tbsp. Olive Oil
- ½ Small Red Onion, Thinly Sliced
- 2 Cups Spinach, Chopped
- 1 (14.5 Oz) Can Petite Diced Tomatoes, Drained
- 1 Cup Fresh Or Frozen Mixed Vegetables Diced E.G. Broccoli, Zucchini, Asparagus, Carrot, Peas,
- Cauliflower, Mushrooms Fresh Parsley, For Garnish
Calories 240 ; Total Fat 14 g; (Sat Fat 3.5 g); Protein 13 g; Carb 14 g; Fiber 2 g; Cholesterol 280 mg; Sodium 460 mg; Total Sugar 6 g (includes 0 g Added Sugars)
Freeze any leftover pesto in an ice cube tray, then pop the cubes into a freezer bag
so you have them on hand to add flavor to sauces and stews, or make this dish
again (which you will definitely want to do!).
- Preheat the oven to 425°F.
- Whisk together the eggs, milk, pesto, garlic powder, salt, pepper and set aside.
- In a large, oven safe skillet, heat oil over medium heat. Add onions and saute until softened and translucent, about 5 minutes. Add in spinach, tomatoes and vegetables of choice; saute until the spinach is wilted and veggies are tender.
- Add egg mixture and cook, stirring occasionally, 1 to 2 minutes. Transfer to theoven and bake until puffed and center is just set, 10 to 12 minutes. Let sit for 5 minutes. Run a spatula around the edge and beneath before slicing into wedges. Garnish with chopped parsley and serve warm. Enjoy!
by Tomato Wellness | Dec 19, 2023
- ¼ Cup Olive Oil
- 1 Medium White Onion, Finely Chopped
- 6 Cloves Garlic, Minced
- 3 tbsp. Chopped Fresh Parsley, Plus More For Finishing
- 1 (28-Oz) Can Whole Tomatoes, Drained And Chopped
- ¼ tsp. Dried Thyme
- ¼ tsp. Red-Pepper Flakes
- 4 Pounds Mussels, Scrubbed And Debearded
- ⅛ tsp. Ground Black Pepper
- Kosher Salt, To Taste
- Toasted Bread, Preferably Whole Grain (Optional)
Calories 370 ; Total Fat 19 g; (Sat Fat 3 g); Protein 29 g; Carb 20 g; Fiber 3 g; Cholesterol 65 mg; Sodium 590 mg; Total Sugar 5 g (includes 0 g Added Sugars)
You need quite a large pot to make this recipe, but if you don’t have one big enough, you can always halve the recipe (so it serves 2) and make it in a pot such as one you might use to boil pasta.
- In a large pot, heat the oil over medium-low heat. Add the onion and garlic and cook, stirring occasionally, until the onion is translucent, about 8 minutes. Stir in the parsley, tomatoes, thyme and red-pepper flakes. Reduce the heat and simmer, partially covered, for 25 minutes, stirring occasionally.
- When cleaning mussels, discard any that have broken shells or that don’t clamp shut when tapped. Add the mussels to the pot, bring to a boil and cover. Cook, shaking the pot occasionally, just until the mussels open. Check after 3 minutes and remove any open mussels. Continue to boil, uncovering the pot as necessary to remove the mussels as soon as their shells open. Discard any that do not open.
- Stir the black pepper into the broth. Taste the broth and, if needed, add salt. Ladle the broth over the mussels and serve with the toasted bread. Enjoy!
by Tomato Wellness | Dec 19, 2023
Veggie Loaded American Goulash
Veggie Loaded American Goulash
- 1 lb. Elbow Macaroni, Preferably Whole Grain
- 2 tbsp. Olive Oil, Divided
- 1 Medium Yellow Onion, Diced
- 3 Cloves Garlic, Minced
- 1 Small Yellow Squash, Diced
- ½ Cup Broccoli (Fresh Or Frozen), Cut Into Small Florets
- 1 lb. Ground Beef 90% Lean
- 8 Button Mushrooms, Halved And Sliced
- 1 tsp. Dried Basil
- 1 tsp. Dried Oregano
- ½ tsp. Kosher Salt
- ½ tsp. Ground Black Pepper
- 3-4 Cups Low-Sodium Vegetable Juice (Such As V8), Divided
- 1 (14.5 Oz) Can Diced Tomatoes
- Kosher Salt And Ground Pepper (Optional)
Calories 540; Total Fat 15 g; (Sat Fat 4 g); Protein 29 g; Carb 75 g; Fiber 2 g; Cholesterol 50 mg; Sodium 470 mg; Total Sugar 11 g (includes 0 g Added Sugars)
Make this meal vegetarian by using two cans of beans (any type) drained and
rinsed, instead of the beef.
- Cook pasta according to package directions. Set aside. Meanwhile, add 1 tablespoon oil to a large skillet and heat over medium-high heat until hot. Add onion and saute for 3-4 minutes, or until soft, stirring frequently. Add garlic, squash and broccoli to the skillet and cook for 4 minutes, stirring occasionally; set aside.
- In a large sauce pot, heat remaining tablespoon of oil over medium heat until hot. Add ground beef and cook for 5 minutes, breaking up the meat, until beef is browned and mostly cooked through. Add the mushrooms and cook for 3 more minutes. Add in the squash mixture.
- Mix in the basil, oregano, salt, pepper, 3 cups of the vegetable juice and the tomatoes. Bring to a boil then reduce heat to a simmer. Cook for 10 minutes, stirring occasionally. Remove from heat. Add in pasta and stir to combine. Add additional vegetable juice if desired and more salt and pepper to taste. Enjoy!
by Tomato Wellness | Dec 19, 2023
Loaded Veggie Turkey Chili
Loaded Veggie Turkey Chili
- 2 Tbsp. Olive Oil
- 1 Medium Yellow Onion, Medium Diced
- 1 Medium Red Bell Pepper, Medium Diced
- 1 Jalapeno, Seeded And Finely Chopped
- 1 Large Carrot, Peeled And Medium Diced
- 1 Medium Zucchini, Medium Diced
- 1 Pound Ground Turkey
- 4 Cloves Garlic, Minced
- 1 Tbsp. Chili Powder
- 2 Tsp. Dried Parsley
- 1 Tsp. Ground Cumin
- ½ Tsp. Kosher Salt
- 1 (14.5 Oz) Can Diced Tomatoes (No Salt Added Recommended), Undrained
- 3 Cups Low-Sodium Chicken Broth
- 1 (15.5 Oz) Can Black Beans, Rinsed And Drained
- 1 (15.5 Oz) Can Kidney Beans, Rinsed And Drained
- 1 Cup Frozen Corn
- Serving Suggestions: Cheddar Cheese, Sour Cream, Avocado, Red Onion And Green Onion
Calories 320; Total Fat 11 g; (Sat Fat 2 g); Protein 26 g; Carb 37 g; Fiber 10 g; Cholesterol 35 mg; Sodium 460 mg; Total Sugar 11 g (includes 0 g Added Sugars)
This recipe is excellent as is, but feel free to riff on it. Sub in whatever vegetables you like or have on hand; use ground chicken, lean beef or an extra can of beans instead of the turkey, or use canned crushed tomatoes or tomato purée instead of diced.
- Heat the olive oil over medium-high heat in a large stock pot that has a lid. Add the chopped onion and saute, stirring occasionally, until translucent, about 5 to 8 minutes. Add the bell pepper, jalapeno, carrot and zucchini. Cover and cook, stirring occasionally, until vegetables have softened a bit but are still firm, about 5 to 8 minutes.
- Move the vegetables to one side of the pot and add in the ground turkey. Allow it to brown untouched for 2 minutes then break up the meat into large chunks and stir it into the vegetables. Cook for 1 additional minute. Add the garlic, chili powder, dried parsley, cumin and salt. Continue cooking, stirring occasionally, until very fragrant, about 2 minutes.
- Add in the diced tomatoes, chicken broth, beans and corn. Bring the chili to a full boil. Reduce the heat to low, cover, and cook at a gentle boil for 25 minutes. Remove the lid and cook for 10 additional minutes.
- Taste chili for flavor and add sea salt and/or additional chili powder to taste. Serve heaping bowls of chili with cheddar cheese, sour cream, avocado, red onion and green onion.
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