Discover how delicious healthy food can taste!
BEANS & LEGUMES
A robust chili is an excellent candidate for a vegetarian entrée because the beans provide both protein and fiber, while the spice blend contributes a complex flavor. I serve this hearty chili in an edible bowl of roasted squash. Not only does this make an attractive presentation, the squash tastes great with the chili and packs even more nutrient-rich produce into your dinner. If you are pressed for time, omit the squash; the chili makes a satisfying meal all on its own and leftovers taste even better the next day.
This is a humble dish—but so satisfying. Lentils deliver an incredibly rich flavor to a simple pasta sauce. Small French green lentils, which can be found in the bulk sections of natural food stores, are more delicate than Spanish brown lentils (the typical lentils found in supermarkets) and cook faster. As most of the ingredients in this recipe are panty staples, you can put the dish together on nights when you haven’t had a chance to shop for fresh ingredients. I chose a curly pasta shape for this sauce because the lentils nestle in the grooves of the pasta.
With their stellar nutritional profile, low cost and long shelf life, lentils offer some of the best value at the grocery store. Unlike dried beans, they don’t require pre-soaking. They also cook relatively quickly. You are probably most familiar with lentils in hearty winter soups, but they are also delicious in refreshing summer salads like this one. If possible, use small French green lentils because they hold their shape well and have the most appealing texture for a salad.
There is nothing like a hearty soup supper to counter the chill of an autumn evening. This soup, which gets some body from fiber-rich mashed beans, contains 1 ½ servings of vegetables. A little Italian turkey sausage gives it a boost of flavor. If you would prefer a vegetarian version, feel free to leave it out. The kale is cooked separately to preserve its beautiful green hue. (The tomatoes in the soup and the volatile acids released when kale is cooked covered cause it to discolor.) This soup keeps well in the refrigerator for up to 2 days or in the freezer for up to 3 months. Simmer up a pot and enjoy the soup for several easy, economical meals. Thin with a little broth or water, if it gets too thick.
Packed with vibrant colors and contrasting textures, this hearty salad makes a tasty, nutritious and economical summer side dish. And since it keeps well, it is perfect for toting to picnics and potlucks—or simply to the office for lunch.
Lots more recipes coming soon!
