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Tag: vegan

  • California Date and Nut Bars

    California Date and Nut Bars

    How to Make California Date and Nut Bars

    These bars are perfect for a grab-and-go breakfast or snack. Chock full of nutrient-dense ingredients like California Dates, oats, and chia seeds, they are sure to be a crowd pleaser. And better yet, the bars can be individually wrapped, stacked in an airtight container, and placed in the freezer for up to six months. Just remove each bar and allow to thaw at room temperature before eating. 


    15 min prep time


    30 min cook time


    16servings


    1 bar

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F and line an 8×8 inch square pan with parchment paper.

    2. In a bowl, add dates, oats, flour, wheat germ, flax, chia, pecans, salt, and cinnamon and mix together well. Be sure to break up the dates and mix throughout.

    3. In a small saucepan over low heat, add peanut butter, oil, and maple syrup. Whisk together until well combined and remove from heat. Whisk in zest and vanilla.

    4. Pour wet ingredients into dry ingredients and stir until everything is evenly coated. Continue to break up dates and mix them throughout.

    5. Spread mixture into the pan evenly, being sure to press it firmly into the sides and corners. 

    6. Bake for 30 minutes until golden at the edges. 

    7. Place the pan on a cooling rack and cool completely before removing the mixture and cutting. To speed cooling, the pan may be placed in the refrigerator.

    8. Remove the bars from the pan using the parchment paper. Place on a cutting board and cut into 16 bars.

    Kid Friendly
    American
    Vegetarian
    Vegan
    Dessert
    Snacks
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    Nutrition facts

    16 Servings



    • Serving Size

      1 bar


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g
      • Added Sugars
        3g

        6%

    • Protein
      3g

    • Potassium
      132mg
      3%

    Ingredients

    California dates (pitted and chopped)
    1 cup

    quick cooking rolled oats
    1 1/4 cup

    whole wheat flour (OR buckwheat flour if gluten free preferred)
    3 tbsp

    wheat germ
    2 tbsp

    ground flax seed
    2 tbsp

    chia seeds
    1 tbsp

    pecans (chopped)
    1/2 cup

    Kosher Salt
    1 tsp

    ground cinnamon
    1/2 tsp

    peanut butter (creamy)
    1/4 cup

    neutral oil (such as vegetable or avocado oil)
    1/4 cup

    maple syrup
    1/4 cup

    orange (zest)
    1 tsp

    vanilla extract
    1/4 tsp

  • California Date and Acorn Squash Salad

    California Date and Acorn Squash Salad

    How to Make California Date and Acorn Squash Salad

    The sweetness of the California Dates pairs beautifully with the spiciness of the arugula and the Indian spice blend, garam masala, adds depth of flavor to this enticing side dish. Keeping the skin on the acorn squash adds texture and fiber to the dish as well. Feel free to swap out the acorn squash with other winter varieties, such as delicata squash. 


    15 min prep time


    20 min cook time


    6servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F and line a baking sheet with foil or parchment paper.

    2. In a large bowl, add squash, oil, ½ teaspoon salt, and ½ teaspoon garam masala and mix together well. Place the squash on the baking sheet in a single layer and roast for 20 minutes, turning over pieces halfway. 

    3. In same bowl, add juice, jam, ground black pepper, and remaining ½ teaspoon salt and ¼ teaspoon garam masala. Whisk together well. 

    4. Add cooked squash and dates to bowl and toss together. 

    5. Place arugula in a large serving bowl or platter. Add squash and dates. Top with toasted nuts. 

    French
    Vegetarian
    Vegan
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        15g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      551mg
      12%

    Ingredients

    acorn squash (sliced into ½-inch thick slices)
    1 whole

    olive oil
    1 tbsp

    Kosher Salt (divided)
    1 tsp

    garam masala (divided)
    3/4

    fresh squeezed orange juice
    2 tbsp

    apricot jam
    1 tbsp

    black pepper
    1/4 tsp

    California dates (pitted and cut into quarters)
    3/4 cup

    arugula
    5 cup

    toasted nuts of choice (such as pistachios, pecans, walnuts, or almonds)
    1/3 cup

  • Vegan Open-Face Sloppy Joes

    Vegan Open-Face Sloppy Joes

    How to Make Vegan Open-Face Sloppy Joes

    Delight in the rich and savory flavors of these Vegan Meal Pattern Open-Face Sloppy Joes, made with a hearty mixture of plant-based protein, tomatoes, and a blend of smoky spices. Topped on a whole wheat bun and garnished with fresh veggies, this dish is both comforting and packed with plant-based goodness. Perfect for a quick and satisfying meal any day of the week.


    10 min prep time


    15 min cook time


    4servings


    ½ bun and 1 cup of filling

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large skillet over medium heat. Add oil, onion, garlic, carrot, and bell pepper. Cook, stirring occasionally, until softened, 4–5 minutes.

    2. Add the plant-based ground and continue to cook, breaking it apart with a spatula, until crumbly and browned, 6–7 minutes.

    3. Add broth, tomato sauce, coconut aminos, chili powder, and smoked paprika to the skillet. Stir to combine until heated through and the sauce thickens, 2–3 minutes.

    4. Split the buns apart and divide between plates. Top with 1 cup of filling per half bun.

    Veggie Rich
    Kid Friendly
    American
    Vegetarian
    Vegan
    Sandwiches
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ bun and 1 cup of filling


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      10g

    • Potassium
      359mg
      8%

    Ingredients

    olive oil
    1 tbsp

    yellow onion (diced)
    1/2 small

    garlic (minced)
    1 clove

    carrots (small diced)
    1 med

    green bell pepper (small diced)
    1/2 whole

    plant-based ground beef (lower saturated fat)
    12 oz

    low sodium vegetable broth
    1 cup

    tomato sauce (no salt added)
    8 oz

    coconut aminos
    1 tbsp

    chili powder
    1/2 tsp

    smoked paprika
    1/2 tsp

    whole wheat hamburger buns (split)
    2 whole

  • Open-Face Chickpea Salad Sandwich

    Open-Face Chickpea Salad Sandwich

    How to Make Open-Face Chickpea Salad Sandwich

    Enjoy the fresh and satisfying flavors of this Open-Face Chickpea Salad Sandwich, a delightful Vegan Meal Pattern option. A blend of chickpeas, crisp vegetables, and a zesty dressing is piled high on a slice of toasted bread, creating a colorful and nutritious meal that’s both light and filling. Perfect for a quick lunch or a light dinner.


    10 min prep time


    4servings


    1 slice bread, ⅔ cup chickpea filling

    Print Recipe >

    Step-By-Step Instructions:

    1. Drain and rinse the chickpeas. Transfer to a medium bowl.

    2. Add fresh dill, mayo, Dijon, vinegar, and spices to the bowl.

    3. Use a fork or potato masher to crush the chickpeas, making a semi-smooth spread.

    4. Toast the bread slices. Divide between plates and top with spring mix, tomato slices, and chickpea spread. Serve with a side of veggie sticks. 

    Fiber Focused
    American
    Vegetarian
    Vegan
    Sandwiches
    No Cook
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 slice bread, ⅔ cup chickpea filling


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      57g

      21%

      • Dietary Fiber
        15g

        54%
      • Total Sugars
        9g
      • Added Sugars
        2g

        4%

    • Protein
      17g

    • Potassium
      658mg
      14%

    Ingredients

    canned chickpeas (no salt added)
    30 oz

    fresh dill (chopped)
    1 tbsp

    low-fat vegan mayonnaise
    1/3 cup

    Dijon Mustard
    2 tsp

    Apple Cider Vinegar
    2 tsp

    onion powder
    1/4 tsp

    paprika
    1/4 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    whole grain bread
    4 slice

    spring mix salad
    1/2 pkg (5 oz)

    tomato(es) (sliced)
    1 whole

    flat leaf parsley (chopped)
    1 tbsp

    carrots (peeled and cut into 2-inch sticks)
    2 large

    celery (trimmed and cut into 2-inch sticks)
    2 stalks

  • Tofu with Peanut Sauce, Broccolini & Quinoa

    Tofu with Peanut Sauce, Broccolini & Quinoa

    How to Make Tofu with Peanut Sauce, Broccolini & Quinoa

    Indulge in the delicious balance of flavors with this tofu recipe. Crispy tofu is smothered in a creamy peanut sauce and served alongside tender broccolini and fluffy quinoa. This Vegan Meal Pattern dish is not only nutritious, it’s incredibly satisfying.


    10 min prep time


    10 min cook time


    4servings


    ½ cup cooked quinoa, 1 cup tofu, ½ cup broccolini

    Print Recipe >

    Step-By-Step Instructions:

    1. Juice lime into a small bowl.

    2. Add ginger, peanut butter powder, water, soy sauce, and brown sugar to a bowl. Whisk to combine the sauce. 

    3. Preheat a large skillet over medium heat.

    4. While the skillet heats up, medium dice tofu. Place in a medium bowl, sprinkle with cornstarch, then gently toss to coat.

    5. Once the skillet is hot, add 2 tsp oil and swirl to coat the bottom. Add tofu and pan-fry, turning occasionally, until browned and crispy, 5–7 minutes. Transfer tofu to a bowl. 

    6. Return the skillet to medium heat. Add remaining oil and broccolini to the skillet. Cook, stirring frequently, until tender-crisp, 4–5 minutes.

    7. To serve, divide quinoa, tofu, and broccolini between bowls. Drizzle tofu with peanut sauce. 

    Asian
    Vegetarian
    Vegan
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ cup cooked quinoa, 1 cup tofu, ½ cup broccolini


    • Amount per serving



      Calories





      410

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        6g
      • Added Sugars
        2g

        4%

    • Protein
      28g

    • Potassium
      565mg
      12%

    Ingredients

    lime
    1 whole

    fresh ginger (peeled and minced)
    1-inch piece

    powdered peanut butter
    1/4 cup

    water
    2 tbsp

    soy sauce
    1 tbsp

    brown sugar
    2 tsp

    extra firm tofu (drained and pressed)
    21 oz

    Cornstarch
    2 tsp

    olive oil
    1 tbsp

    broccolini
    2 bunch

    cooked quinoa
    2 cup

  • Spiced Ginger Carrot Soup

    Spiced Ginger Carrot Soup

    How to Make Spiced Ginger Carrot Soup

    This flavorful Spiced Ginger Carrot soup is a culinary journey that transcends borders, drawing inspiration from global kitchens. With a touch of spice and a hint of warming ginger, it’s the perfect balance of savory and sweet. This diabetes-friendly recipe would pair well with a creamy salad, like the Brussels Sprout Salad with Avocado, Artichokes, & Creamy Honey Mustard Dressing.


    15 min prep time


    20 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, 4–5 minutes.

    2. Add the minced garlic and freshly grated ginger. Sauté for about 1–2 minutes until fragrant. Stir in the coriander and turmeric. Cook for another minute to toast the spices.

    3. Add the chopped carrots to the pot and sauté for a few minutes, coating them with the aromatic spices.

    4. Pour in the vegetable broth and bring the mixture to a gentle simmer. Cover the pot and let the carrots cook until they are tender.

    5. Once the carrots are cooked, use an immersion blender to pureé the soup until smooth.
      Alternatively, carefully transfer the soup to a blender and blend until smooth, then return it to the pot.

    6. Stir in the coconut milk and season the soup with salt and pepper to taste.

    7. Let the soup simmer for a few more minutes to heat through.

    8. Serve the spiced ginger carrot soup hot, garnished with chopped fresh cilantro.

    Veggie Rich
    Low Carb
    Caribbean
    Asian
    Soup
    Vegetarian
    Vegan
    Holidays & Entertaining
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      231mg
      5%

    Ingredients

    carrots (peeled and chopped)
    1 lbs

    onion(s) (chopped)
    1 whole

    garlic (minced)
    2 clove

    olive oil
    2 tbsp

    fresh ginger (grated)
    2 tbsp

    ground coriander
    1 tsp

    ground turmeric
    1/4 tsp

    salt
    1/4 tsp

    low sodium vegetable broth
    4 cup

    lite coconut milk (unsweetened)
    1 cup

    fresh cilantro (for garnish)
    1

  • Southern Turnip Greens and Black-Eyed Peas

    Southern Turnip Greens and Black-Eyed Peas

    How to Make Southern Turnip Greens and Black-Eyed Peas

    Southern Turnip Greens and Black-Eyed Peas is a classic and comforting dish that fits the Dietary Approaches to Stop Hypertension (DASH) Meal Pattern, meaning it is a good choice for those who are mindful of their blood pressure. Tender turnip greens are simmered with onions, garlic, and a touch of vinegar, then served alongside creamy black-eyed peas seasoned with smoked paprika and thyme. It’s a flavorful and hearty meal that captures the essence of Southern cuisine.


    10 min prep time


    40 min cook time


    4servings


    ½ cup greens and ¼ cup beans

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a large skillet or pot over medium heat. Add the diced onion and sauté for 3–4 minutes until softened. Add garlic and cook for 1 minute until fragrant.

    2. Stir in the chopped turnip greens, ¼ tsp smoked paprika, red pepper flakes, and ¼ tsp black pepper. Add 1 cup vegetable broth and bring to a simmer. 

    3. Cover and cook for 15–20 minutes, stirring occasionally, until the greens are tender. Stir in the apple cider vinegar just before serving.

    4. In another skillet, heat 1 Tbsp olive oil over medium heat. Add remaining diced onion and sauté for 3–4 minutes until softened. 

    5. Stir in black-eyed peas, diced tomato, ½ tsp smoked paprika, cayenne pepper, and 1/4 black pepper. Add 1 cup vegetable broth and simmer for 10–15 minutes, stirring occasionally, until the flavors meld and the liquid slightly reduces.

    6. Divide the turnip greens and black-eyed peas among 4 plates or bowls. Garnish with fresh parsley and a dash of hot sauce if desired.

    Comfort Food
    American
    Vegetarian
    Vegan
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ cup greens and ¼ cup beans


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      373mg
      8%

    Ingredients

    olive oil (divided)
    2 tbsp

    yellow onion (diced, divided use)
    2 small

    garlic (minced)
    2 clove

    turnip greens (washed and chopped (or about 8 cups packed))
    1 lbs

    smoked paprika (divided)
    3/4 tsp

    crushed red pepper flakes (optional)
    1/4 tsp

    black pepper (divided)
    1/2 tsp

    low sodium vegetable broth (divided)
    2 cup

    Apple Cider Vinegar
    1 tbsp

    cooked black-eyed peas (drained and rinsed)
    1 cup

    tomato (diced)
    1 small

    cayenne pepper
    1/4 tsp

    fresh parsley (chopped)
    2 tbsp

    hot sauce
    1/4 tsp

  • Crumbled Tofu Taco Lettuce Wraps

    Crumbled Tofu Taco Lettuce Wraps

    How to Make Crumbled Tofu Taco Lettuce Wraps

    Delight in the vibrant and flavorful Crumbled Tofu Taco Lettuce Wraps, a fresh twist on a classic that fits the Vegan Meal Pattern. Crumbled tofu is seasoned with zesty taco spices and wrapped in crisp lettuce leaves, topped with fresh veggies. It’s a light and tasty low-carb meal that’s perfect for any time of the day.


    7 min prep time


    12 min cook time


    4servings


    3 lettuce wraps, 3/4 cup filling

    Print Recipe >

    Step-By-Step Instructions:

    1. Zest and juice lime into a small bowl and set aside.

    2. Preheat a skillet over medium-high heat. Once the skillet is hot, add oil and swirl to coat the bottom. Add the onion and cook, stirring often, until soft and golden, 2–3 minutes.

    3. Crumble the tofu with your fingers into the skillet. Add lime mixture, bell pepper, chili powder, cumin, oregano, garlic powder, onion powder, salt, and pepper. Stir to combine. 

    4. Cook, stirring often, until tofu turns golden brown and veggies soften, 8–10 minutes.

    5. Separate the lettuce into leaves. Pile leaves in stacks of two per wrap onto plates. Fill each wrap with tofu, salsa, and cilantro.

    Veggie Rich
    Mexican/Southwestern
    Vegetarian
    Vegan
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 lettuce wraps, 3/4 cup filling


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      226mg
      5%

    Ingredients

    lime
    1 whole

    yellow onion (diced)
    1/2 cup

    extra firm tofu (drained and pressed)
    14 oz

    red bell pepper (small diced)
    1 whole

    yellow bell pepper (small diced)
    1 small

    chili powder
    1 tbsp

    cumin
    1/2 tsp

    dried oregano
    1/2 tsp

    garlic powder
    1/2 tsp

    onion powder
    1/2 tsp

    Kosher Salt
    1/2 tsp

    black pepper
    1/4 tsp

    butter lettuce (leaves removed)
    1 head

    salsa
    1/2 cup

    fresh cilantro (chopped)
    1/4 cup

  • Seared Barbecue Tempeh Salad

    Seared Barbecue Tempeh Salad

    How to Make Seared Barbecue Tempeh Salad

    Savor the bold and smoky flavors of this Seared Barbecue Tempeh Salad, a vibrant dish that fits the Vegan Meal Pattern. Grilled tempeh is marinated in a zesty barbecue sauce and served over a fresh bed of greens, topped with crunchy vegetables and a tangy dressing. It’s a perfect blend of textures and flavors, ideal for a satisfying vegan meal.


    10 min prep time


    5 min cook time


    4servings


    3 cups veggie salad, 1/2 cup tempeh and peppers

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice tempeh crosswise into thin strips and place in a medium bowl. Add bell peppers and barbecue sauce to the bowl with the tempeh and gently stir to coat.

    2. Preheat a large skillet over medium-high heat.

    3. Once the skillet is hot, add oil and swirl to coat the bottom. Add tempeh and bell peppers in a single layer and cook, flipping once, until tempeh is browned and warmed through, 4–5 minutes. Remove from heat.

    4. To assemble the salads, divide romaine, cucumber, and tomatoes between plates or bowls. Top with barbecue tempeh and peppers, and drizzle with dressing.

    American
    Salads
    Vegetarian
    Vegan
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      3 cups veggie salad, 1/2 cup tempeh and peppers


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      16g

    • Potassium
      874mg
      19%

    Ingredients

    tempeh (8 oz)
    1 package

    red bell pepper (thinly sliced)
    1 whole

    barbecue sauce (no sugar added)
    3 oz

    olive oil
    2 tsp

    romaine lettuce (chopped)
    1 head

    English cucumber(s) (thinly sliced into half-moons)
    1 whole

    cherry tomatoes (halved)
    1 cup

    fat-free Catalina salad dressing
    1/3 cup

  • White Bean Veggie Chili

    White Bean Veggie Chili

    How to Make White Bean Veggie Chili

    Enjoy the hearty and comforting flavors of this Vegan Meal Pattern White Bean Veggie Chili, a delicious blend of white beans, bell peppers, zucchini, and a mix of warming spices. This vegetarian chili is both satisfying and healthy, perfect for a cozy dinner.


    5 min prep time


    37 min cook time


    4servings


    1 ½ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large pot over medium heat.

    2. Once the pot is hot, add oil and swirl to coat the bottom. Add garlic, veggies, and spices and cook, stirring occasionally, until softened, 7–8 minutes.

    3. Add beans, broth, and tomatoes to the pot. Stir to combine the chili and bring to a boil over high heat.

    4. Once boiling, reduce heat to medium and simmer, stirring occasionally, until veggies and beans are soft, about 30 minutes.

    5. To serve, divide chili between bowls and top with parsley.

    Veggie Rich
    Kid Friendly
    Comfort Food
    American
    Soup
    Vegetarian
    Vegan
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ½ cups


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      859mg
      18%

    Ingredients

    olive oil
    1 tbsp

    garlic (minced)
    1 tsp

    carrots (small diced)
    2 med

    celery (small diced)
    1/4 cup

    green bell pepper (small diced)
    1 whole

    jalapeño pepper (minced)
    1 whole

    yellow onion (small diced)
    1/2 med

    chili powder
    1 tsp

    smoked paprika
    1/2 tsp

    cannellini beans (reduced sodium, drained and rinsed)
    2 (15 oz) cans

    low sodium vegetable broth
    3 cup

    canned diced tomatoes (no salt added)
    14 1/2 oz

    Italian parsley (chopped)
    1 tbsp