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)


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(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
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)


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  • 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)


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  • 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
Ratatouille with White Beans

Ratatouille with White Beans

A harvest from your summer vegetable garden or trip to the farmers market—and rummage through the kitchen cupboard—never looked so delicious! With one large saucepan and a few simple ingredients, this mouthwatering plant-based Ratatouille with White Beans is sure to satisfy any hearty appetite.

The classic tradition of ratatouille takes full advantage of summery, sunshine-loving vegetables, such as zucchini, eggplant, tomatoes, peppers and herbs. The roots of this dish come from 18th century France in the Provence and Nice area. This Mediterranean recipe follows along with the principle of “making something of nothing.” Essentially, you create cuisine out of all of the beautiful things that grow in the region during a particular season. And those vegetables when paired together create absolute magic, though this is considered a humble, plant-based dish. But the best things in life are simple, rustic, and unassuming. Such as ratatouille!

I’m a huge fan of this dish, as I live in a Mediterranean grown region myself. I always have an abundance of zucchini, eggplant, tomatoes, and herbs in my garden every summer. So, it’s a cinch to whip up this recipe a couple of times a month during the season. I added a flourish of pine nuts and a can of white beans to boost the nutrition value of this dish. It is essentially a one dish meal, balanced with protein, healthy carbs, and nutrients. Pair it with some crusty, whole grain bread.

Ratatouille with White Beans (Vegan, Gluten-Free)


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(2 votes, average: 5.00 out of 5)

  • Author: The Plant-Powered Dietitian
  •  Yield: 4 servings 1x

INGREDIENTS

  • 1 tablespoon extra virgin olive oil
  • 3 cloves garlic, minced
  • 1  small onion, sliced
  • 1 small zucchini, sliced
  • 1 small eggplant, sliced
  • 1 14.5-ounce can diced tomatoes (may use 2 cups fresh, chopped tomatoes)
  • 1 15-ounce can white beans, drained and rinsed well (or 2 cups cooked)
  • 1/2 cup olives, drained
  • 2 teaspoons fresh chopped or dried oregano
  • 1/4 cup pine nuts
  • Salt to taste (optional)
  • Pepper to taste

INSTRUCTIONS

  1. In a large saucepan, heat olive oil. Add garlic, onion, zucchini, and eggplant, and sauté for about 8 minutes.
  2. Add tomatoes, white beans, olives, and oregano, stir well, and cover. Continue to cook for about 10 minutes (longer if using fresh tomatoes), stirring occasionally, until vegetables are tender, and mixture is thick and bubbly.
  3. Season with salt (optional) and pepper to taste. Garnish with pine nuts.

NUTRITION

  • Serving Size: 1 serving
  • Calories: 165
  • Sugar: 3.5 g
  • Sodium: 192 mg
  • Fat: 10 g
  • Saturated Fat: 1 g
  • Carbohydrates: 18 g
  • Fiber: 7 g
  • Protein: 5 g
  • Cholesterol: 0 mg
Penne Puttanesca

Penne Puttanesca

by Leslie P. Schilling, MA, RDN, CSSD, LDN

I’m not Italian, but I aspire to be. This recipe has been tweaked and, I like to think, perfected over the course of a decade. We even searched for a better one in Italy and couldn’t find it. It’s quick, easy and the robust flavor will knock your socks off!

Ingredients

12-16 oz penne pasta

1/2c high-quality extra virgin olive oil

1 tsp red pepper flakes

1 tbsp anchovy paste

3 cloves fresh garlic, minced

2 tbsp dried oregano

24-28oz plum or diced tomatoes

1/2c pitted and chopped Kalamata olives

2-3 tbsp capers, drained

1/4c fresh, Italian parsley, chopped

Instructions
Get your pasta water boiling.
Now start your sauce by putting high-quality extra virgin olive oil in a large sauce pan with red pepper flakes. Heat to medium heat and stir for about 2 minutes to infuse your oil. Now add chopped garlic, dried oregano and anchovy paste (it’s not overwhelming, I promise). Mix well to get the paste dissolved and now add your tomatoes, along with Kalamata olives and capers. Let simmer for 5 – 10 minutes.
When your pasta is al dente, drain thoroughly. Pour pasta into sauce mixture and parsley. Mix and serve very hot.  Wowsers–so good! I like to serve with grilled chicken or sautéed shrimp on top. If you’re not feeling like pasta, it’s fantastic as a sauce over grilled chicken, pork or fish.

Leslie Schilling

Leslie Schilling

Dietitian

Leslie is a Memphis-based dietitian specializing in wellness, disordered eating and sport nutrition. She owns Schilling Nutrition Therapy, LLC, and YourSupperSolution.com. When she’s not counseling, planning super meals, or hanging out with her family, you can find Leslie using her social media channels and speaking platforms to deliver science-based, non-diet lifestyle messages with a dash of humor.

Instagram: http://instagram.com/leslieschilling/


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