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Tag: veggie rich

  • Butternut Squash Stew with Chickpeas

    Butternut Squash Stew with Chickpeas

    How to Make Butternut Squash Stew with Chickpeas

    This hearty stew features butternut squash, a type of winter squash that comes into season during the cooler months of the year. Make this on the weekend and pack the leftovers for lunch during the week.


    25 min prep time


    25 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the butternut squash. Place the whole squash on the floor or rack of a microwave oven. Microwave the squash for 5 minutes. Carefully remove and let cool until it’s cool enough to handle. With a sharp knife, cut the squash in half crosswise. Peel the skin off each half with the knife, cutting close to remove the skin only. Cut each half lengthwise. Remove the squash seeds from the bottom half of the squash and discard. Cut all the squash into 1-inch chunks. Set aside. This process makes cutting tough butternut squash easier as it helps loosen the skin.
    2. Heat the oil in a large Dutch oven over medium heat. Add the onion and garlic and sauté for 5-6 minutes. Add the butternut squash and potatoes and stir to coat with the onions and garlic. Add the broth, tomatoes with juice, oregano, salt, and pepper. Bring to boil. Lower the heat to a simmer, cover, and cook on medium-low heat for about 20 minutes, until squash and potatoes are tender. Some of the squash may become very soft.
    3. Gently mix the chickpeas and peanut butter and cook for 5 minutes. Garnish with chopped parsley.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Lunch
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      6g

    Ingredients

    medium butternut squash
    1

    olive oil
    2 tsp

    large onion (chopped)
    1

    garlic (minced)
    3 clove

    small red potatoes (unpeeled and cut into quarters)
    1/2 lbs

    low sodium chicken broth (low-fat, reduced-sodium)
    1 cup

    tomato(es) (14-ounce, diced, (try fire roasted for more flavor), undrained)
    1 can

    dried oregano (dried)
    3/4 tsp

    kosher salt, to taste
    1

    Freshly ground black pepper, to taste
    1

    chickpeas (garbanzo beans) (15-ounce, drained and rinsed)
    1 can

    natural creamy peanut butter (stirred well until smooth)
    2 tbsp

    parsley (chopped)
    2 tbsp

  • Butternut Squash Gratin

    Butternut Squash Gratin

    How to Make Butternut Squash Gratin

    This rich side dish is oh-so-creamy and satisfyingly cheesy but 1 serving is still less than 100 calories.


    15 min prep time


    70 min cook time


    8servings


    1/8 of casserole (3 1/4 x 4 1/2-inch rectangle)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Cut the squash in half lengthwise and place it face down in a 9×13-inch baking dish. Pour the water over the squash and bake for 45 minutes.

    2. Remove the squash from the pan and drain the water. Coat the baking dish with cooking spray.

    3. Remove the seeds and scoop the flesh of the squash out of the skin. Add the squash flesh back to the prepared baking dish, breaking it up into even sized pieces.

    4. Add oil to a sauté pan over medium heat. Add the flour and stir to combine. Cook the oil and flour mixture for two minutes then whisk in the fat-free half and half. Bring to a boil, whisking frequently.

    5. Stir in 1/4 cup of the parmesan cheese, the ground black pepper and the thyme. Stir until cheese is melted.

    6. Pour the sauce over the butternut squash and sprinkle the remaining 1/4 cup of cheese over the top. Bake for 25 minutes or until golden brown and bubbling.

    Veggie Rich
    Low Sodium
    Comfort Food
    Vegetarian
    Sides
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of casserole (3 1/4 x 4 1/2-inch rectangle)


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        1g

        2%

    • Protein
      5g

    • Potassium
      423mg
      9%

    Ingredients

    butternut squash
    2 lbs

    water
    1 cup

    nonstick cooking spray
    1 whole

    olive oil
    1 tbsp

    all-purpose flour
    2 tbsp

    half-and-half (fat-free)
    2 cup

    Parmesan cheese (shredded, divided)
    1/2 cup

    black pepper
    1/2 tsp

    fresh thyme (chopped)
    1 tbsp

  • Bulgur, Mint, And Tomatoes On Cucumber Rounds

    Bulgur, Mint, And Tomatoes On Cucumber Rounds

    How to Make Bulgur, Mint, And Tomatoes On Cucumber Rounds


    10 min prep time


    12 min cook time


    4servings


    1/2 cup bulgur mixture and 8 cucumber slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring water and bulgur to a boil in a medium saucepan over high heat. Reduce heat, cover, and simmer 12 minutes.
    2. Meanwhile, combine the remaining ingredients, except the cucumber, in a medium bowl.
    3. Drain bulgur in a fine-mesh sieve and run under cold water to cool quickly. Shake off excess liquid and stir into the tomato mixture.
    Veggie Rich
    Low Carb
    Snacks
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup bulgur mixture and 8 cucumber slices


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      3g

    • Potassium
      300mg
      6%

    Ingredients

    quick-cooking bulgur (dry)
    1/3 cup

    water
    1 cup

    fresh mint (finely chopped)
    1 cup

    medium plum tomato (diced)
    1

    lemon juice
    1 tbsp

    canola oil
    1 1/2 tbsp

    cider vinegar
    1 tbsp

    red onion (finely chopped)
    1/4 cup

    crushed red pepper flakes
    1/8 tsp

    salt
    1/4 tsp

    cucumber(s) (about 1/4-inch thick each, 12 ounces total)
    32 slice

  • Butter Lettuce Salad With Pears, Bacon, And Cilantro

    Butter Lettuce Salad With Pears, Bacon, And Cilantro

    How to Make Butter Lettuce Salad With Pears, Bacon, And Cilantro


    15 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine salad ingredients in a large bowl.
    2. Whisk together the dressing ingredients in a small bowl and toss with the salad ingredients.
    Veggie Rich
    Fiber Focused
    Salads
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      25mg

      8%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        12g

    • Protein
      11g

    • Potassium
      615mg
      13%

    Ingredients

    butter lettuce (torn, 1 head total)
    8 cup

    red onion (thinly sliced (about 2 ounces total) OR diced)
    1/2 cup

    fresh shelled edamame
    3/4 cup

    firm medium pear (halved, cored, and sliced)
    1

    fresh cilantro (chopped)
    1/4 cup

    cooked turkey bacon (chopped)
    8 slice

    walnuts (chopped)
    1 oz

    canola oil
    2 tbsp

    lemon juice
    3 tbsp

    sugar
    1 1/2 tbsp

    crushed red pepper flakes (dried)
    1/8 tsp

    salt
    1/4 tsp

  • Budget-Friendly Veggie Burgers with Mango Slaw

    Budget-Friendly Veggie Burgers with Mango Slaw

    How to Make Budget-Friendly Veggie Burgers with Mango Slaw

    Serve this vegetarian dish with sliced tomato and fresh mozzarella salad.


    20 min prep time


    16 min cook time


    6servings


    1 burger with 1/4 cup slaw

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a large non-stick sauté pan with cooking spray. Set aside.

    2. Combine cannellini beans, onion, garlic, mushrooms, carrots, Worcestershire sauce, soy sauce, oatmeal, Montreal steak seasoning and salt (optional) in a food processor. Pulse several times until mixture is combined but not a paste.

    3. Divide burger mixture into 6 equal portions, form into patties.

    4. Heat prepared sauté pan over medium high heat. Sauté burgers on each side 6-8 minutes. Set aside.

    5. In a large bowl, combine shredded mango, coleslaw mix, rice wine vinegar and olive oil. Toss to coat.

    6. Add a burger to a lettuce leaf, top with 3/4 cup coleslaw mixture.

    Veggie Rich
    Fiber Focused
    American
    Vegetarian
    Foodie
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 burger with 1/4 cup slaw


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        11g

    • Protein
      7g

    • Potassium
      376mg
      8%

    Ingredients

    nonstick cooking spray
    1 whole

    cannellini beans (rinsed and drained)
    1 (15-oz) can

    onion(s) (diced)
    1/2 cup

    garlic (minced)
    1 clove

    white (button) mushrooms (diced)
    1 cup

    shredded carrots
    1

    Worcestershire sauce
    1 tbsp

    lower sodium soy sauce
    1 tbsp

    quick cooking oats
    1 cup

    steak seasoning
    2 tsp

    unripe mango (peeled, seeded and shredded)
    1

    packaged coleslaw mix
    1 (9-oz) bag

    rice wine vinegar
    2 tbsp

    olive oil
    1 tbsp

    large lettuce leaves
    6

  • Budget-Friendly Summer Vegetable Frittata

    Budget-Friendly Summer Vegetable Frittata

    How to Make Budget-Friendly Summer Vegetable Frittata

    This frittata is a great way to get more veggies into your day and can be enjoyed for brunch or dinner. By using a combination of egg whites and whole eggs, you cut back on some of the saturated fat and cholesterol.


    20 min prep time


    4servings


    2 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.
    2. Add olive oil to an oven safe, non-stick, sauté pan over medium high heat.
    3. Add mushrooms and sauté until all of the liquid from the mushrooms is evaporated.
    4. Add bell pepper, onion and spinach and sauté until vegetables are softened and liquid is evaporated.
    5. Whisk eggs, egg whites, milk, salt (optional), pepper, cayenne pepper and basil in a medium bowl. Pour over vegetables and stir until eggs start to set.
    6. Smooth the top of the frittata with a spatula, and put in oven to bake for 20 minutes or until eggs are set.
    7. Slide the frittata out of the pan onto a plate and slice into 8 pie slices.
    Veggie Rich
    Low Carb
    Low Sodium
    Italian
    Comfort Food
    Lunch
    Vegetarian
    Dinner
    Gluten-Free
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      2 slices


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      11g

    • Potassium
      550mg
      12%

    Ingredients

    olive oil
    1 tbsp

    white (button) mushrooms (diced)
    8 oz

    medium red bell pepper (seeded and diced)
    1

    small onion (diced)
    1

    spinach
    3 cup

    eggs
    2

    egg whites
    5

    skim milk
    1/4 cup

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    cayenne pepper
    1/4 tsp

    fresh basil (chopped)
    1 tbsp

  • Budget-Friendly Vegetable Stew with Whole Wheat Dumplings

    Budget-Friendly Vegetable Stew with Whole Wheat Dumplings

    How to Make Budget-Friendly Vegetable Stew with Whole Wheat Dumplings

    What’s better during the fall than a warm, tasty soup? This budget-friendly recipe is fairly easy.


    20 min prep time


    50 min cook time


    8servings


    1 1/2 cups stew + 1 dumpling

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a large soup pot over medium-high heat.
    2. Add fennel, onion and celery to oil and sauté until onions turn clear (around 4-5 minutes). Add butternut squash, sage, chicken broth, water, salt (optional), black pepper and bay leaves. Bring to a boil and reduce to a simmer.
    3. Simmer stew for 20 minutes, then add kale and simmer 10 more minutes.
    4. While stew is simmering, whisk together all dumpling ingredients to form a stiff batter. Set aside.
    5. After kale simmers for 10 minutes remove bay leaf.
    6. Use a 1/4 cup measure to scoop dumplings on top of stew to make 8 dumplings. Do not stir once dumplings have been added to the top of the stew. Cover and reduce to a low simmer for 10 minutes until dumplings are cooked through and puffed.
    Veggie Rich
    Fiber Focused
    Comfort Food
    Lunch
    Main Dish
    Dinner
    Foodie
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups stew + 1 dumpling


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      9g

    • Potassium
      710mg
      15%

    Ingredients

    olive oil
    1 tbsp

    fennel bulb (diced)
    1

    onion(s) (diced)
    1

    celery (diced)
    2 stalks

    butternut squash (diced)
    4 cup

    ground sage
    1 tsp

    low sodium chicken broth (low-sodium)
    4 cup

    water
    4 cup

    salt (optional)
    1 tsp

    black pepper
    1/2 tsp

    bay leaves
    2

    kale (chopped, 1 bunch stemmed and chopped)
    4 cup

    whole wheat flour
    1 cup

    all-purpose flour
    1/2 cup

    baking powder
    1 tbsp

    salt (optional)
    1 tsp

    black pepper
    1/4 tsp

    herbs d’provence ((or dried sage))
    1 tsp

    large egg
    1

    Plain Nonfat Greek yogurt (non-fat)
    1/2 cup

    water
    1/2 cup

    water
    1/2 cup

  • Budget-Friendly Stuffed Peppers

    Budget-Friendly Stuffed Peppers

    How to Make Budget-Friendly Stuffed Peppers

    Make this whole dish the night before and hold in the refrigerator until you are ready to serve. Just heat them up in the oven or in the microwave and you’ll have dinner for the whole family in no time. They’re also delicious when eaten cold!


    20 min prep time


    1 hr 15 min cook time


    6servings


    1 stuffed pepper

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F.
    2. Add lentils, water, ginger, garlic and turmeric to a medium sauce pan. Bring to a boil and reduce to a simmer, partially covered for 20 minutes. Set aside to cool.
    3. While lentils are cooking, mix ground chicken, cilantro, salt, ground black pepper and cayenne pepper in a medium bowl and set aside.
    4. Cut the tops off of the peppers and cut out seed pod (save the tops). Clean out the ribs and any seeds from the inside of the peppers and line the peppers cut side up in a baking dish. Set the tops off to the side. (Note: If the peppers won’t sit upright, trim just a little bit off the bottom of the peppers to even it out so it will sit up straight. Try not to cut a hole in the bottom so the mixture inside does not fall out).
    5. Once the lentils have cooled, stir them in to the chicken mixture and mix well to incorporate.
    6. Fill each pepper with the chicken and lentil mixture but do not pack the mixture in tightly. Just gently fill to the top.
    7. Place each pepper top back on to the peppers filled with the chicken and lentil mixture, then pour the chicken broth into the bottom of the pan.
    8. Bake for 1 hour or until the internal temperature of the chicken mixture is 165 degrees.
    Veggie Rich
    Fiber Focused
    Low Sodium
    Lunch
    Main Dish
    Dinner
    Gluten-Free
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1 stuffed pepper


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        4g

    • Protein
      25g

    • Potassium
      930mg
      20%

    Ingredients

    red or brown lentils
    1 cup

    water
    2 cup

    fresh ginger (grated)
    1 tbsp

    garlic (minced)
    2 clove

    turmeric
    1 tsp

    lean ground chicken
    1 lbs

    fresh cilantro (chopped)
    1 tbsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    cayenne pepper
    1/4 tsp

    small bell peppers ((any color or assorted colors))
    6

    low sodium chicken broth
    1/2 cup

  • Budget-Friendly Roasted Veggie Tacos

    Budget-Friendly Roasted Veggie Tacos

    How to Make Budget-Friendly Roasted Veggie Tacos

    Trying to eat a meatless, veggie-packed meal once a week? This recipe gives you all the flavor of tacos, but with so much more fiber and vegetables. Top them with avocado slices for extra flavor if you’d like.


    35 min prep time


    8servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.

    2. Place zucchini, carrots, onions, and red pepper on baking sheet. Add olive oil and garlic; toss to coat. Bake for 15-18 minutes. Remove from oven.

    3. While vegetables are baking, heat a medium sauté pan over medium heat. Spray with cooking spray. Add tomato and sauté for 1 minute. Add beans, chili powder, cumin and pepper and sauté for 2 minutes. Add cooked vegetables to pan and mix well.

    4. Serve 1/2 cup veggie mixture in each taco and top with lettuce and cheese.

    Veggie Rich
    Fiber Focused
    Mexican/Southwestern
    Vegetarian
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      489mg
      10%

    Ingredients

    nonstick cooking spray
    1 whole

    zucchini (small dice)
    2 med

    carrots (small dice)
    5 med

    onion(s) (small dice)
    1 small

    red bell pepper (small dice)
    1 med

    olive oil
    1 1/2 tbsp

    garlic (minced)
    1 clove

    tomato(es) (seeded and diced)
    1 med

    pinto beans (15-ounce, rinsed and drained)
    1 can

    chili powder (Plus 1 teaspoon)
    1 tbsp

    cumin
    1 tsp

    black pepper
    1/4 tsp

    corn tortillas (6-inch)
    8 whole

    lettuce (shredded)
    1 cup

    queso fresco ((or reduced-fat shredded cheddar))
    1/2 cup

  • Budget-Friendly Hearty Cabbage Soup

    Budget-Friendly Hearty Cabbage Soup

    How to Make Budget-Friendly Hearty Cabbage Soup

    This veggie-loaded, high-fiber soup is more satisfying than traditional cabbage soup because of the addition of beans and turkey sausage. It also freezes well, so freeze half and use it during a busy week when you don’t have much time to cook.


    20 min prep time


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add celery, onion and carrots and sauté over medium-high heat for 3 minutes or onions until clear. Remove from pan and set aside.
    2. Add turkey sausage and cook until brown, about 6-7 minutes. Add celery, onions and carrots back to pan and mix.
    3. Add remaining ingredients and bring to a boil. Reduce heat and simmer for 30 minutes.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Lunch
    Dinner
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    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      20mg

      7%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      10g

    • Potassium
      545mg
      12%

    Ingredients

    nonstick cooking spray
    1

    carrots (diced)
    2

    celery stalks (diced)
    2

    onion (diced)
    1

    cabbage (roughly chopped)
    1/2

    lean turkey breakfast sausage (crumbled)
    1/2 lbs

    low sodium chicken broth (fat-free, low-sodium)
    40 oz

    canned diced tomatoes
    1 (14.5-oz) can

    Great Northern beans (rinsed and drained)
    9 (15.5-oz) can

    black pepper
    1/4 tsp

    dried oregano (dried)
    1/2 tsp