Swiss Chard Pecan Lasagna

Swiss Chard Pecan Lasagna

I’m a huge fan of “cooking out of your pantry”—the concept of making simple, rustic meals out of seasonal, local foods and shelf-stable ingredients that you keep on hand. This is the way people have been cooking for centuries, before the advent of supermarkets and cookbooks. It’s the concept of “making something out of nothing”, yet these are some of the best dishes on the planet. A great way to employ this strategy is with veggie lasagna. You can take any seasonal vegetable and layer it with noodles, a fragrant tomato herb sauce, nuts, and cheese (plant-based for vegans). So, why don’t you try cooking out of your pantry today?

I show-cased a bunch of swiss chard from my garden in this recipe. Swiss chard is one of the easiest things to grow in your garden, and it survives in cooler as well as warmer weather. Use this simple Swiss Chard Pecan Lasagna recipe for inspiration to cook out of your pantry. Based on primarily pantry ingredients, you can enjoy this delicious meal any night of the week. If you don’t have swiss chard, simply swap it out for other leafy greens you have on hand, too—such as spinach, kale, or collards.

Swiss chard is one of my favorite ingredients. Watch my video below on my favorite ways to use this nutrient-rich vegetable in your diet.

Heat olive oil and sauté onions, bell pepper, and garlic for 8 minutes. Season with Italian seasoning, salt and pepper. Add canned tomato products, water, and pecans to make a thick sauce.
Chop swiss chard.
Layer noodles, swiss chard, and tomato sauce.
Top with plant-based cheese. Repeat layers.
Cover with foil and bake at 350 F for 45 minutes. Remove foil, sprinkle with pecans, and bake for an additional 15 minutes.

Swiss Chard Pecan Lasagna (Vegan)


1 Star2 Stars3 Stars4 Stars5 Stars
(1 votes, average: 5.00 out of 5)

  • Author: The Plant-Powered Dietitian
  •  Prep Time: 15 minutes
  •  Cook Time: 1 hour
  •  Total Time: 1 hour 15 minutes
  •  Yield: 6 servings 1x

DESCRIPTION

Based on pantry staples and fresh chard, this easy, hearty recipe for Swiss Chard Pecan Lasagna is a nutritious recipe that your whole family will love. Plus it’s 100% plant-based (vegan).

INGREDIENTS

  • 1 teaspoon olive oil
  • 1 medium onion, diced
  • 1 green bell pepper, diced
  • 2 cloves garlic, minced
  • 2 tablespoons Italian seasoning blend
  • Pinch black pepper
  • Pinch sea salt (optional)
  • 1 14.5-ounce can diced tomatoes, with liquid
  • 1 cup tomato sauce
  • 2 tablespoons tomato paste
  • ½ cup water
  • 1 ¼ cups finely chopped pecans, divided
  • 8 sheets lasagna noodles (look for whole grain), dry
  • 1 bunch Swiss chard, sliced
  • 1 cup plant-based cheese, shredded

INSTRUCTIONS

  1. Heat olive oil in a large sauté pan.
  2. Sauté onion, bell pepper, and garlic for 8 minutes.
  3. Add Italian seasoning, black pepper, and sea salt (if desired), stirring well.
  4. Add diced tomatoes with liquid, tomato sauce, tomato paste, water, and 1 cup of the pecans. Stir sauce well and heat for 3 minutes.
  5. Preheat oven to 350 F.
  6. Layer the following ingredients in a 13 X 9-inch baking dish, sprayed with non-stick cooking spray:
    4 sheets of dry lasagna noodles
    Half of the chard
    Half of the tomato vegetable mixture
    Half of the cheese
    Repeat the layers so that there are two layers.
  7. Cover with foil and bake for 45 minutes.
  8. Remove foil, sprinkle with remaining ¼ cup pecans, and bake uncovered for an additional 15 minutes.
  9. Remove from oven, slice into squares, and serve.

  • Category: Entree
  • Cuisine: American, Italian

NUTRITION

  • Serving Size: 1 serving
  • Calories: 380
  • Sugar: 7 g
  • Sodium: 230 mg
  • Fat: 22 g
  • Saturated Fat: 4 g
  • Carbohydrates: 44 g
  • Fiber: 9 g
  • Protein: 9 g
Black Bean Corn Chili (Vegan, Gluten-Free)

Black Bean Corn Chili (Vegan, Gluten-Free)

1 Star2 Stars3 Stars4 Stars5 Stars

  • Author: The Plant-Powered Dietitian
  •  Prep Time: 10 minutes
  •  Cook Time: 1 hour
  •  Total Time: 9 hours (including soaking time)
  •  Yield: 8 servings 1x
  • Diet: Vegan

DESCRIPTION

The Southwestern flavors of this completely plant-based Black Bean Corn Chili make it an easy satisfying meal any time of the year—you can also cook it up quickly in an Instant Pot.


INGREDIENTS


INSTRUCTIONS

  1. Soak black beans in a pot filled with water overnight. Discard water.
  2. Place drained, soaked beans in a large pot. Add remaining ingredients.
  3. Bring to a simmer and then reduce heat to medium heat. Cook for about 60-70 minutes, until chili is thick and beans are tender.

NOTES

Slow Cooker Directions: You may cook this chili in a slow-cooker during steps 2 – 3. Cook on high setting for 4 – 5 hours or on low setting for 8 – 10 hours.

Instant Pot Directions: Place all ingredients in the container of the Instant Pot. Press “Bean/Chili” setting. Cook according to manufacturer’s directions. Serve immediately.

Variations: Substitute red beans or pinto beans for black beans.

*Gluten-free: Use gluten-free barbeque sauce

  • Category: Entree
  • Cuisine: Southwestern, American

NUTRITION

  • Serving Size: 1 serving
  • Calories: 258
  • Sugar: 6 g
  • Sodium: 86 mg
  • Fat: 1 g
  • Saturated Fat: 0 g
  • Carbohydrates: 51 g
  • Fiber: 11 g
  • Protein: 14 g
Curried Leek Vegetable Soup

Curried Leek Vegetable Soup

Filled with vegetables, including leeks, carrots, celery, and zucchini, with a flavorful tomato-curry vegetable broth, this 10-ingredient soup is based on refrigerator and pantry staples, so it’s easy to make up on a busy night. You can swap out leeks for white, yellow, or red onions, and substitute a different vegetable for zucchini, such as peas, spinach, or broccoli. You can also use frozen vegetables to save time and money when produce is less available.

While the soup is simmering, you can get the rest of your meal ready, and have dinner on the table in about 40 minutes. The leftovers are equally good. Just pack up the soup for lunch the next day, or enjoy it the second day with a different entree. Soups are a great way to fit more veggies into your day, so I’m a big fan of including these delicious recipes in your diet each week. Studies even show that eating soup before your meals can fill you up and reduce your calorie intake for the meal. So, make sure “soups on” in your house today!

Curried Leek Vegetable Soup (Vegan, Gluten-Free)


1 Star2 Stars3 Stars4 Stars5 Stars

  • Author: The Plant-Powered Dietitian
  •  Yield: 6 servings 1x

INGREDIENTS

  • 4 cups water
  • 1 vegetable bouillon cube
  • 1 garlic clove, minced
  • 1 cup tomato sauce
  • 1 medium, leek, chopped (green and white parts)
  • 1 medium carrot, sliced
  • 2 stalks celery, sliced
  • 2 medium zucchinis, sliced
  • 2 teaspoons curry powder
  • ¼ teaspoon red chili pepper flakes
  • 2 tablespoons fresh cilantro, chopped (1 teaspoon dried)
  • Optional: Pinch kosher salt

INSTRUCTIONS

  1. Place all ingredients together into a large pot. Stir well, cover, and bring to a simmer. Cook for about 40 minutes, until vegetables are tender. May replace water lost in evaporation.

NOTES

InstantPot Directions: Place all ingredients in the container of the InstantPot. Press “Soup” setting. Cook according to manufacturer’s directions. Serve immediately.

Slowcooker Directions: Place all ingredients in the container of the Slowcooker. Cook on high for 4-6 hours or on low for 8-12 hours. Cook according to manufacturer’s directions. Serve immediately.

Sharon Palmer

Easy Mediterranean Artichoke Chickpea Bake

Easy Mediterranean Artichoke Chickpea Bake

This easy casserole bake can be whipped together in minutes! Plus, this completely plant-based (vegan) Easy Mediterranean Artichoke Chickpea Bake is based on foods you can keep on hand in your pantry: spelt (an ancient form of wheat kernels), canned chickpeas, canned marinated artichokes, marinara sauce, and olives. It’s savory, hearty and a one-dish meal. And with only 8 ingredients (not including pantry staples), this healthy, no-oil, no-salt, no-sugar whole foods, plant-based recipe is a cinch to turn to on your busiest nights of the weeks.

With the Mediterranean flavors of chickpeas, ancient grains, artichokes, olives, tomatoes, and herbs, this recipe is powerful in flavor, and packed with important nutrients, such as plant protein, healthy fats, vitamins, minerals, fiber, and phytochemicals. Whip it up for a one-dish meal, and pack up the leftovers for work the next day. You can swap out the ingredients easily, too—try quinoa instead of spelt (which makes this recipe gluten-free), white beans instead of chickpeas, and green beans instead of peas, for example.

Easy Mediterranean Artichoke Chickpea Bake (Vegan)


1 Star2 Stars3 Stars4 Stars5 Stars

  • Author: The Plant-Powered Dietitian
  •  Yield: 6 servings 1x

 

INGREDIENTS

  • 1 ½ cups cooked spelt (according to package directions)
  • 1 15-ounce can chickpeas (garbanzos), drained
  • 1 12-ounce jar marinated artichokes, drained
  • 1 cup frozen peas
  • ½ cup olives, drained (i.e. Spanish, Kalamata)
  • ½ cup marinara sauce
  • 1 clove garlic, minced
  • Pinch black pepper
  • 1 teaspoon oregano

INSTRUCTIONS

  1. Preheat oven to 375 F.
  2. Mix all ingredients together and place in a medium casserole dish.
  3. Place in oven, on top rack, uncovered, and bake for about 30 – 35 minutes, until golden brown and heated through.

NOTES

To make this recipe gluten-free, substitute a gluten-free grain (quinoa, sorghum, brown rice) for spelt.

NUTRITION

  • Serving Size: 1 serving
  • Calories: 268
  • Sugar: 9 g
  • Sodium: 312 mg
  • Fat: 6 g
  • Saturated Fat: 0 g
  • Carbohydrates: 50 g
  • Fiber: 14 g
  • Protein: 12 g
  • Cholesterol: 0 mg
Stuffed Cabbage Rolls

Stuffed Cabbage Rolls

By Amari Thomsen, RD

Think beyond coleslaw and sauerkraut and use cabbage in a more creative way!

These stuffed cabbage rolls feature delicious crunchy cabbage coated in a sweet red wine tomato sauce. Use these rolls as a tasty appetizers or a healthy lunch! Not only is this recipe low in calories and fat, it’s also packed full of cancer-fighting antioxidants. Tomatoes are rich in the antioxidant lycopene and cabbage is a great source of the antioxidant isothiocyanate. And did I mention all the vitamins and minerals packed into these little rolls? Enjoy a hefty dose of vitamin K and vitamin C with each bite!

To save time, you can assemble these rolls ahead of time, store them in the fridge, and bake them right before serving!

Stuffed Cabbage Rolls with Crushed Tomato Sauce
Serves 5 (2 rolls per serving)

Ingredients

Filling

  • 1 cup water
  • 1/2 cup brown rice, uncooked
  • 3 Tbsp olive oil, divided
  • 1 large head Savoy cabbage (3-4 lbs), stem removed
  • 8 oz baby bella mushrooms, finely chopped
  • 1 large yellow onion, finely chopped
  • 1/2 lb ground turkey breast
  • 4 cloves garlic, minced
  • 1/2 tsp dried sage
  • 1/2 tsp dried rosemary, chopped
  • 1/2 tsp salt, divided
  • 1/2 tsp ground pepper, divided
  • 1/2 cup red wine (I used Merlot)
  • 1/3 cup pine nuts, chopped

Sauce

  • 1 Tbsp olive oil
  • 1 yellow onion, chopped
  • 2 garlic cloves, minced
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 28-ounce can crushed tomatoes
  • 1/2 cup red wine

Directions

Filling

  • In a medium-sized saucepan, combine water, rice and 1 Tbsp olive oil. Bring to a boil. Cover and let simmer on low for 35-40 minutes.
  • Fill a large pot half way with water. Bring water to a boil. Add head of cabbage and let boil for about 5 minutes. Prepare a baking sheet covered with paper towels. As the cabbage leaves soften, carefully remove them using tongs (you don’t want to tear them) and place them on the baking sheet. You need 10 large leaves total.
  • Remove remaining head of cabbage and drain. Set aside.
  • In a large skillet, combine 1 Tbsp olive oil, onion, and mushrooms and cook for about 10 minutes or until mushrooms have given up most of their liquid.
  • Add ground turkey and cook until browned and cooked through. Add garlic, sage, rosemary, 1/4 tsp salt and 1/4 tsp pepper and cook for a few minutes longer.
  • Add red wine and cook for another 5 minutes or until all of the wine has evaporated.
  • When rice is done, add meat mixture to rice pan.
  • In skillet, heat remaining 1 Tbsp olive oil. Thinly slice and chop the remaining cabbage (you’ll need 3 cups). Add it to the skillet along with remaining 1/4 tsp salt and 1/4 tsp pepper. Cook for 5 minutes or until cabbage begins to brown. Add cabbage to the rice and meat mixture.

Sauce

  • Preheat oven to 375*F.
  • Heat 1 Tbsp olive oil in empty skillet over medium heat. Add onion, garlic, salt and pepper. Cook for about 5 minutes or until onions are soft.
  • Add wine and crushed tomatoes. Bring mixture to a boil and then reduce heat to low. Let sauce simmer for 10 minutes until slightly thickened.

 finished-stuffed-cabage-rolls

Assembly

  • In a 9×13 inch pan, spoon a couple ladles of tomato sauce to coat the bottom of the pan.
  • On a clean work surface, using one cabbage leaf at a time, place 2-3 spoonfuls of the filling on top of the cabbage leave. Tightly roll the mixture up, folding in the sides of the leaves as you go like a burrito.
  • Place cabbage roll seam side down into the baking dish. Continue until all leaves and filling are used.
  • Spread about 1 cup of the tomato sauce over the rolls.
  • Bake uncovered at 375*F for 40 minutes basting the rolls every 15 minutes with additional sauce.

 

Amari Thomsen

Amari Thomsen

Registered Dietitian

Amari Thomsen is a Chicago Registered Dietitian and owner nutrition consulting private practice, Eat Chic Chicago. She graduated from Loyola University of Chicago with a Bachelor’s degree in Biology and later completed her nutrition education at the University of Illinois at Chicago with a Master’s degree in Nutrition Science. Through Eat Chic Chicago, Amari offers individual nutrition coaching for weight loss and specialty diet management, personalized grocery store tours, group seminars and healthy cooking demonstrations. Amari is also a freelance writer and nutrition blogger for local organizations and brands that support healthy living. She has previous experience working with Whole Foods Market, Naked Juice, KIND, and Lifetime Fitness. Learn more about Amari and Eat Chic Chicago at www.eatchicchicago.com.


We are the voice of the tomato products industry. We love all things healthy, nutritious, delicious, and tomato!

Follow Us on Social: