Mushroom Stroganoff

Mushroom Stroganoff

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

1 Tablespoon margarine or butter
2 1⁄2 cups chopped onion (2 1/2 medium onions)
4 cups sliced mushrooms (16 to 20 medium fresh button mushrooms)
3⁄4 cup water
1 teaspoon bouillon (1 cube) - vegetable, beef or chicken
1 teaspoon garlic powder
1 Tablespoon corn starch
3 Tablespoons light sour cream
3 cups cooked whole grain noodles or brown rice

Directions

  1. Heat the margarine in a large skillet over medium-high heat (350 degrees in an electric skillet). Add onion and mushrooms. Sauté and stir until starting to brown.
  2. In a small bowl, mix water, bouillon, garlic powder and cornstarch. Add to skillet and cook until sauce is thickened.
  3. Remove from heat. Stir in sour cream.
  4. Serve with cooked whole grain noodles or brown rice. Garnish with paprika and chopped parsley if desired.
  5. Refrigerate leftovers within 2 hours

Wheat Berry Salad

Wheat Berry Salad

Prep time: 20 minutes
Cooking time: 1 hour
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 cup dry wheat kernels
1 1⁄4 cups carrots, peeled and diced
1 1⁄4 cups red bell pepper, seeded and diced (about 2 small peppers)
1 cup celery, diced
1⁄2 cup green onions, sliced
1⁄4 cup fresh parsley, minced
1⁄2 cup unseasoned rice vinegar
2 Tablespoons water
1 1⁄2 teaspoons vegetable oil
1⁄2 teaspoon garlic powder
1⁄4 teaspoon salt

Directions

  1. Place dry wheat kernels in a large saucepan and add water to cover by 3 inches. Bring to a rolling boil, then reduce heat to a simmer. Cover and continue to simmer for 1 hour, or until the wheat kernels are tender but still chewy. Drain the cooked wheat berries and rinse with cold water. Place in a large mixing bowl.
  2. Add the carrots, celery, bell pepper, onions and parsley to the wheat berries in the mixing bowl.
  3. In a separate bowl, stir together the rice vinegar, water, vegetable oil, garlic powder and salt. Pour dressing over the salad and mix until salad is well coated.
  4. Refrigerate leftovers within 2 hours
Source: http://foodhero.org/recipes/wheat-berry-sa...

Lentil Soup with Lime Juice

Lentil Soup with Lime Juice

Prep time: 10 minutes
Cooking time: 1 hour
Makes: 9 cups
Serving Size 3/4 cup

Ingredients

1 Tablespoon vegetable oil
1 medium onion, chopped
1 pound dried lentils, washed and picked over
8 cups cold water
1 teaspoon salt
1⁄2 teaspoon each black pepper and ground cumin
1 teaspoon dried thyme or oregano
3 bay leaves
1 can (4 ounces) mild green chilies, drained and chopped
1 red bell pepper, cored, seeded, and finely chopped
1 carrot, peeled and finely chopped
1⁄3 cup fresh lime juice or to taste (or 1 tablespoon lemon juice)

Directions

  1. In a large saucepan, sauté the onion in vegetable oil over medium high heat (350 degrees in an electric skillet).
  2. Add lentils, water, salt, pepper, cumin, thyme or oregano and bay leaves. Bring to a boil. Lower the heat to medium low (250 degrees in an electric skillet). Cover and simmer for 30 minutes, stirring occasionally.
  3. Add the green chilies, red bell pepper and carrots. Simmer 15 more minutes or until the lentils are very soft.
  4. Before serving, remove and discard the bay leaves and stir in the lime juice. Serve hot.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Try topping soup with a dollop of sour cream and chopped tomatoes.
  • This soup is also good if a potato, another carrot, and celery are added.
  • Eliminate the chilies and cumin if you do not want the Mexican flavors.
  • Freeze extra lime juice to use later
Source: http://foodhero.org/recipes/lentil-soup-li...

Lentil Confetti Salad

Lentil Confetti Salad

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 4 cups
Serving Size 2/3 cup

Ingredients

1⁄2 cup dry lentils
1 1⁄2 cups water
1⁄4 teaspoon salt
1 cup cooked brown rice
1⁄2 cup reduced fat italian dressing
1⁄2 cup tomatoes, seeded and diced
1⁄4 cup green peppers, seeded and chopped (about 1/2 a small pepper)
3 Tablespoons chopped onion
2 Tablespoons chopped celery
6 sliced pimento-stuffed green olives
2 teaspoons chopped fresh parsley (optional)

Directions

  1. Wash and drain lentils. Place in saucepan, add water and salt.
  2. Bring to boil, reduce heat and simmer, covered about 20 minutes. Do not overcook. The lentils should be tender with skin intact. Drain immediately.
  3. Combine the lentils with cooked rice, pour dressing over mixture and refrigerate until cool.
  4. Add rest of Ingredients, except parsley, mix well.
  5. Garnish with parsley before serving (optional).
  6. Refrigerate leftovers within 2 hours
Source: http://foodhero.org/recipes/lentil-confett...

Barley Summer Salad

Barley Summer Salad

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 8 cups
Serving Size 3/4 cup

Ingredients

1 cup dry barley
3 cups water
1⁄4 cup dried cranberries
1 cup fresh blueberries
1 cup sweet snap peas, chopped
2 cups apples or another fresh fruit or veggie, chopped (about 1 1/3 medium apples [3” diameter])
1⁄2 cup red bell pepper, seeded and chopped (about 1 small pepper)
1⁄2 cup green onions, sliced thin
1 Tablespoon vinegar
3 Tablespoons oil
1⁄4 cup lemon or lime juice

Directions

  1. Place barley and water in a 2 or 3 quart saucepan. Bring to a boil, then turn to low. Cook covered for 45 minutes.
  2. Rinse cooked barley briefly in cold water. Drain.
  3. Add remaining Ingredients. Toss well.
  4. Refrigerate leftovers within 2 hours.

Notes

  • Substitute different fruits and vegetables in season.
  • Add nuts or seeds for added protein
Source: http://foodhero.org/recipes/barley-summer-...

Barley Lentil Soup

Barley Lentil Soup

Prep time: 10 minutes
Cooking time: 1 1⁄2 hours
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 Tablespoon oil
1 clove garlic, minced, 1/4 teaspoon garlic powder
1 cup sliced onion
1 cup sliced carrots
1 cup sliced celery
1 can (15 ounces) stewed, diced tomatoes
3 cups chicken or vegetable broth, or water (see Notes)
3 cups water
1 cup dry lentils
2⁄3 cup barley
1⁄2 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried basil
salt
 and pepper to taste

Directions

  1. Heat oil in large soup pan over medium-high heat. Cook garlic and onion until they are golden brown, about 1 or 2 minutes.
  2. Add the rest of the Ingredients and bring to a boil. Lower the heat so the mixture is at a light simmer. Place a lid on the pan.
  3. Cook until the barley and lentils are tender, about 1 to 1 1/2 hours.
  4. Serve hot in a soup bowl.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon
  • Use any fresh, frozen, or canned vegetables you have on hand
Source: http://foodhero.org/recipes/barley-lentil-...

Barley, Bean and Corn Salad

Barley, Bean and Corn Salad

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

2 cups cooked pearl barley (cooking Directions below)
1 can (15 ounces) kidney beans, drained
1 cup corn (canned and drained, frozen, or fresh cooked)
1 large red bell pepper, seeded and finely chopped
1⁄2 cup sliced celery
1⁄4 cup sliced green onion
1 clove garlic, finely chopped or 1/4 teaspoon garlic powder
1⁄4 cup fresh lemon or lime juice
2 Tablespoons oil
salt
 and pepper to taste
fresh cilantro or parsley sprigs, for garnish (optional)

Directions

  1. Mix barley with remaining Ingredients, except garnish, in a large bowl.
  2. Cover and chill several hours or overnight to allow flavors to blend.
  3. Garnish with cilantro or parsley sprigs, if desired, and serve.
  4. Refrigerate leftovers within 2 hours.

Notes

  • One large ear of corn makes about 1 cup of cut corn.
  • Freeze extra lime or lemon juice to use later. 
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
  • To cook pearl barley:
    • In medium saucepan with lid, bring 3 cups water to a boil. Add 1 cup pearl barley and return to boil. Reduce heat to low, cover, and cook 45 minutes or until barley is tender and liquid is absorbed. Makes about 3 to 3 1/2 cups. Place any extra cooked barley in an airtight container and refrigerate for up to a week or freeze. Add cooked barley to soups, stews, casseroles and salads for a healthful whole grain boost
Source: http://foodhero.org/recipes/barley-bean-an...

Tasty Hamburger Skillet

Tasty Hamburger Skillet

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 9 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat)
1⁄3 cup chopped onion (1⁄3 medium onion)
1⁄3 cup green pepper, chopped
2 cups water
1 cup long grain white rice
1 teaspoon garlic powder or 4 cloves of garlic
1 Tablespoon chili powder
1⁄4 teaspoon salt
1⁄4 teaspoon ground pepper
1 can (15 ounces) diced tomatoes, with juice
1 can (15 ounces) whole kernel corn, drained (or about 1 1/2 cups frozen)
1 can (15 ounces) red kidney beans, drained and rinsed
1⁄2 cup grated cheddar cheese

Directions

  1. Cook ground beef, onion, and green pepper in large skillet over medium heat (300 degrees in an electric skillet) until hamburger is no longer pink. Drain excess fat from pan.
  2. Add water, rice, garlic powder, chili powder, salt, pepper, tomatoes with juice, corn, and beans.
  3. Cook, covered, for about 20 minutes or until rice is soft.
  4. Remove from stove top, sprinkle with grated cheese, and serve hot.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Tip: Garnish this dish with a tablespoon of low-fat sour cream.
  • Flavor boosters: green chilis, jalepeños, more garlic, and other seasonings.
  • Make extra! Leftovers make a great filling for tacos, burritos, filling for stuffed bell peppers, or as a topping for baked potatoes.
  • Use whole grains! Use brown rice instead of white rice and increase cooking time to 45 minutes or until rice is cooked.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Source: http://foodhero.org/recipes/tasty-hamburge...

Sweet Potato Pumpkin Soup

Sweet Potato Pumpkin Soup

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 teaspoon vegetable oil
1 cup chopped onion
1 teaspoon ground ginger
1⁄2 teaspoon curry powder
1⁄4 teaspoon ground cumin
1⁄4 teaspoon ground nutmeg
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 cups sweet potato, peeled and cubed
2 cups low-sodium, fat free chicken broth or vegetable broth (see Notes)
1 1⁄2 cups water
1 can (15-ounce) pumpkin
1 cup non-fat or 1% milk
3 Tablespoons reduced fat sour cream

Directions

  1. Heat oil in large pot over medium-high heat.
  2. Add onion and sauté for 3 minutes.
  3. Add ginger, curry, cumin, nutmeg, and garlic and cook for 1 minute.
  4. Stir in the sweet potato, broth, water, and pumpkin and bring to a boil. Reduce heat and simmer for 15 to 20 minutes, or until the sweet potato is soft, stirring constantly.
  5. Stir in the milk until heated through (don’t boil).
  6. Ladle into bowls and top with 1/2 tablespoon low-fat sour cream.
  7. Refrigerate leftovers within 2 hours.

Notes

  • Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
Source: http://foodhero.org/recipes/sweet-potato-p...

Pasta with Greens and Beans

Pasta with Greens and Beans

Pasta with Greens and Beans.jpg

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

8 ounces pasta (try penne)
1 Tablespoon vegetable oil
3 cloves minced garlic or 3/4 teaspoon garlic powder
10 ounces frozen spinach
1 can (15 ounces) diced tomatoes with juice
1 can (15 ounces) white beans, drained and rinsed
1⁄2 teaspoon salt
1⁄2 teaspoon pepper
1⁄2 cup grated parmesan cheese

Directions

  1. Cook pasta according to package Directions. Set aside.
  2. Meanwhile, heat oil in large skillet. Add garlic and cook on low (250 degrees in an electric skillet) until soft.
  3. Add spinach, tomatoes with juice, drained beans, salt, and pepper. Once the mixture bubbles, cook uncovered on low heat for 5 minutes.
  4. Add drained pasta and parmesan to spinach mixture. Toss well and serve.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Substitute cleaned and chopped fresh spinach (about 6 cups).
  • Try other greens, such as Swiss chard or kale instead of spinach. Be sure to clean greens well and cook them until soft.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Source: http://foodhero.org/recipes/pasta-greens-a...

Minestrone Soup

Minestrone Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 medium onion, chopped
1 stalk celery, diced
1 large carrot, sliced
2 Tablespoons oil
1 large potato, peeled and chopped
1 can (15 ounces) chopped tomatoes
2 cans (15 ounce each or 3 1/2 cups) low sodium vegetable or beef broth (see Notes)
1 can (15 ounces) kidney beans, drained
1 teaspoon dried basil
1⁄2 cup uncooked macaroni
2 small zucchini, sliced
1⁄2 teaspoon salt
1⁄4 teaspoon pepper

Directions

  1. In a 5 quart saucepan over medium heat, cook onion, celery and carrot in oil, stirring constantly until onion is soft, but not browned.
  2. Add potato, tomatoes, broth, beans and basil.
  3. Bring to a boil then reduce heat. Cover and simmer for 15 minutes.
  4. Add macaroni and zucchini. Cook another 15 minutes.
  5. Taste and adjust seasoning with salt and pepper.
  6. Refrigerate leftovers within 2 hours.

Notes

  • Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
  • Use any vegetables you have on hand.
  • Add cooked meat if desired.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Source: http://foodhero.org/recipes/minestrone-sou...

Italian Veggie Soup

Italian Veggie Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 12 cups
Serving Size 1 Cup

Ingredients

1 pound lean ground meat (15% fat) (turkey, chicken or beef)
1 cup diced onion
1⁄2 cup sliced celery
1 cup sliced or diced carrots
1 1⁄2 cups sliced or chopped cabbage
1 can (15 ounces) kidney beans drained and rinsed
2 cans (15 ounces each) tomato pieces with liquid
1 can (15 ounces) tomato sauce
1 can (15 ouncse) cut green beans, drained and rinsed
1 cup whole kernel corn (canned and drained, frozen, or fresh cooked)
2 cups water
3 teaspoons or 3 cubes low sodium beef, chicken or vegetable bouillon
1 teaspoon garlic powder or 4 cloves, crushed
1 teaspoon dried parsley
1⁄2 teaspoon dried oregano leaf
1⁄2 teaspoon dried sweet basil leaf
1⁄4 teaspoon pepper
1⁄2 cup small macaroni (optional)

Directions

  1. In a skillet over medium-high heat (350 degrees in an electric skillet), cook the ground meat until browned, breaking it up as it cooks. Drain any fat. Add to soup pan.
  2. In the same skillet, saute the onion, celery, and carrots until limp but not brown. Add to soup pan.
  3. Add all the remaining Ingredients to soup pan.
  4. Bring to a boil. Lower heat, cover and simmer about 30 minutes.
  5. Refrigerate leftovers within 2 hours.

Notes

  • One large ear of corn makes about 1 cup of cut corn.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Source: http://foodhero.org/recipes/italian-veggie...

Cheesy Polenta Pie

Cheesy Polenta Pie

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

FILLING
1⁄2 pound lean ground beef (15% fat)
1⁄2 medium onion, chopped (about 1/2 cup)
1 can (15.5 ounces) kidney beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes with juice
1 1⁄2 cups corn (canned and drained, frozen, or fresh cooked)
1 Tablespoon chili powder
1⁄2 teaspoon cumin powder
1 teaspoon garlic powder or 4 cloves of garlic
1⁄2 teaspoon oregano
1⁄2 teaspoon salt
1⁄2 teaspoon pepper

TOPPING
1 cup yellow cornmeal
1 teaspoon salt
1 teaspoon sugar
1 teaspoon chili powder
2 1⁄2 cups water
1 cup grated cheddar cheese

Directions

  1. Brown meat and onion in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
  2. Add beans, tomatoes, corn, 1 tablespoon chili powder, cumin, garlic powder, oregano, salt, and pepper.
  3. Reduce heat to low (250 degrees in an electric skillet), cover, and heat thoroughly.
  4. As chili heats, mix cornmeal, salt, sugar, and 1 teaspoon chili powder with water in a small saucepan.
  5. Cook over medium heat, stirring constantly until thickened, about 2 minutes. Add cheddar and mix well.
  6. Spread cornmeal mixture over chili mixture.
  7. Cover and cook over low heat, with lid slightly ajar, until topping is set, about 10 minutes.
  8. Refrigerate leftovers within 2 hours.

Notes

  • Substitute 1-2 tablespoons taco seasoning mix for the last 6 Ingredients in the filling.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
  • One large ear of corn makes about 1 cup of cut corn.
Source: http://foodhero.org/recipes/cheesy-polenta...

Mexican Black Bean Soup

Mexican Black Bean Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

1 Tablespoon vegetable oil
1 small onion chopped (about 1 cup)
4 cloves garlic, minced or 1 teaspoon garlic powder
1 can (15 ounces) diced tomatoes
4 cups black beans, about 2 cans (15 ounces) cooked or canned (with liquid)
2 potatoes, peeled and diced
4 cups water
1⁄2 cup fresh cilantro, chopped
1 Tablespoon cumin
1⁄3 cup lime juice or juice from 1 lime
hot sauce to taste

Directions

  1. Heat oil in a large pot over medium-high heat. Sauté the onion for 2 minutes. Add the garlic and tomatoes and cook for 2 minutes. Stir often.
  2. Add the beans, potatoes and water. Bring to a boil; then reduce to medium-low heat. Cover and cook for 20 minutes.
  3. Add the cilantro, cumin, lime juice and hot pepper sauce, if desired. Stir and cook for 10 minutes. Serve hot.
  4. Refrigerate leftovers within 2 hours.

Notes

  • Try topping soup with non-fat sour cream, chopped cilantro and baked tortilla chips.
  • Freeze extra lime juice to use later.
Source: http://foodhero.org/recipes/mexican-black-...

Vegetarian Chili

Vegetarian Chili

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

2 teaspoons vegetable oil
2 cloves garlic, minced or 1/2 teaspoon garlic powder
1 medium onion, chopped
1 green bell pepper, chopped
2 cups fresh mushrooms, sliced
1 cup corn, frozen or canned and drained
1 can (15.5 ounce) pinto beans, drained and rinsed
1 can (8 ounce) tomato sauce
1 can (14.5 ounce) stewed tomatoes
1⁄2 cup bulgur, uncooked
1⁄2 cup water
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon chili powder
1 cup cheddar cheese, grated (low fat)

Directions

  1. Heat oil in large skillet over medium-high heat (350 degrees in an electric skillet).
  2. Add garlic, onion, pepper, and mushrooms and saute until tender, 6-8 minutes.
  3. Add remaining Ingredients except cheese.
  4. Reduce heat to low, cover and cook until bulgur is soft, 10-15 minutes.
  5. Sprinkle with grated cheese and serve.
  6. Refrigerate leftovers within 2 hours.

Notes

  • Use kidney or black beans instead of pinto beans.
  • One large ear of corn makes about 1 cup of cut corn.
  • Top with light sour cream.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Source: http://foodhero.org/recipes/vegetarian-chi...

Turkey Pumpkin Chili

Turkey Pumpkin Chili

Prep time: 5 minutes
Cooking time: 1 1⁄2 hours
Makes: 10 cups
Serving Size 1 Cup

Ingredients

1 teaspoon oil
1 pound lean ground turkey (15% fat)
2⁄3 cup chopped onion (2/3 medium onion)
1⁄2 cup green pepper, seeded and chopped (about 1 small pepper)
2 cloves garlic, minced or 1/2 teaspoon garlic powder
1 can kidney beans, drained and rinsed (15 ounce or 1 3/4 cups)
1 can great northern beans, drained and rinsed (15 ounce or 1 3/4 cups)
1 can solid-pack pumpkin (15 ounce or 1 3/4 cups)
1 can crushed tomatoes (15 ounce or 1 3/4 cups)
1 can chicken broth, low sodium (15 ounce or 1 3/4 cups) (see Notes)
1⁄2 cup water
2 Tablespoons brown sugar
1 package taco seasoning mix (1.25 ounces)

Directions

  1. Pour oil into a 4 quart (or larger) saucepan.
  2. Add ground turkey, onion, green pepper and garlic.
  3. Cook and stir, breaking meat apart until meat is brown and vegetables are tender.
  4. Stir in the beans, pumpkin, tomatoes, broth, water, brown sugar and taco seasoning.
  5. Bring to a boil. Reduce heat; cover and simmer for 1 hour.
  6. Refrigerate leftovers within 2 hours.

Notes

  • Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
  • Use leftover turkey cut in bite sized piece instead of ground turkey. Saute the vegetables then add the turkey with the other Ingredients
Source: http://foodhero.org/recipes/turkey-pumpkin...

Refried Bean Soup

Refried Bean Soup

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 Tablespoon vegetable oil
1 cup onion, finely chopped (1 medium onion)
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 large can (28 ounces) crushed tomatoes
1 large can (30 ounces) fat-free refried beans
2 cans (14.5 ounces each) low-sodium vegetable broth (see Notes)

Directions

  1. Heat oil in a large soup pot. Add onion and garlic and sauté until soft.
  2. Add crushed tomatoes and bring to a boil. Boil for 5 minutes, and reduce heat to low.
  3. Add beans and vegetable broth. Simmer for 15 minutes.
  4. Serve immediately.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
Source: http://foodhero.org/recipes/refried-beans

Burrito Soup

Burrito Soup

Prep time: 5 minutes
Cooking time: 45 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 onion, chopped
2 zucchini, chopped
1 Tablespoon oil
1 can (15.5 ounces) refried beans
1 can (28 ounces) diced tomatoes
1 can (28 ounces) crushed tomatoes
2 cans (15.5 ounces) corn
1 can (15.5 ounces) black beans, reduced sodium
2 Tablespoons taco seasoning

Directions

  1. Sauté onion and zucchini in oil until soft.
  2. Add refried beans and stir to break up beans.
  3. Add tomatoes, corn, black beans and taco seasoning.
  4. Simmer over medium heat for about 30 minutes, stirring occasionally.
  5. Refrigerate leftovers within 2 hours.

Notes

  • The more vegetables you add, the more nutrients! Try adding some of your favorites.
  • Freeze leftovers for another meal.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Source: http://foodhero.org/recipes/burrito-soup

Indian Lentils and Pasta

Indian Lentils and Pasta

Indian Lentils and Pasta.jpg

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

3 cups water
2 cloves garlic finely chopped or 1/2 teaspoon garlic powder
1 can (15 ounces) diced tomatoes, with juice
1 large onion, chopped
1 Tablespoon vegetable oil
1⁄2 cup dry lentils, rinsed
1 teaspoon ground cumin
1 teaspoon turmeric
1⁄4 teaspoon red pepper flakes (optional)
1⁄2 cup orzo or tiny pasta
1⁄4 cup fresh cilantro, chopped

Directions

  1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet). Add onion and garlic and cook 3 to 4 minutes.
  2. Stir in water, diced tomatoes with juice, lentils, cumin, turmeric, and red pepper flakes, if desired.
  3. Bring to a boil. Cover and reduce heat to low (250 degrees in an electric skillet). Simmer for 25 minutes.
  4. Add pasta and cook uncovered until pasta is tender, about 10 minutes.
  5. Sprinkle with cilantro and serve warm.
  6. Refrigerate leftovers within 2 hours.

Notes

  • Serve topped with light sour cream or plain non-fat yogurt.
Source: http://foodhero.org/recipes/indian-lentils...

Indian Vegetable and Rice Skillet Meal

Indian Vegetable and Rice Skillet Meal

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

2 teaspoons vegetable oil
1 onion, chopped
1 teaspoon ginger, fresh or 1/2 teaspoon ground
1⁄2 teaspoon turmeric
1⁄2 teaspoon ground cumin
2 cups mixed vegetables, chopped (try cauliflower, peppers, carrots or peas)
1 large baking potato, peeled and diced
1 cup white rice, uncooked
1⁄2 teaspoon salt (optional)
2 1⁄2 cups water
1 can (15.5 ounces) kidney beans, drained and rinsed

Directions

  1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet).
  2. Add onion, ginger, turmeric, and cumin, and stir while cooking for 1 minute.
  3. Add remaining Ingredients. Bring to a boil, cover, and reduce heat.
  4. Simmer 20-25 minutes. Serve hot.
  5. Refrigerate leftovers within 2 hours.

Notes

  • For a flavor boost, cook ½ cup raisins or diced apples with the vegetables.
  • Try using brown rice instead of white, and increase the simmering time to 45 minutes.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans
Source: http://foodhero.org/recipes/indian-vegetab...