By consciously choosing no-salt-added and salt-free ingredients, we’ve kept the sodium low in this hearty, meatless chili recipe.”
Ingredients
Nonstick cooking spray
1 teaspoon canola oil
1 cup chopped onion
1 cup green sweet pepper
2 cloves garlic, minced, or 1 teaspoon bottled minced garlic
1 (14.5 ounce) can no-salt-added diced tomatoes or stewed tomatoes
1 (8 ounce) can no-salt-added tomato sauce
1 cup water
4½ teaspoons chili powder
1 teaspoon garlic-herb salt-free seasoning blend
1 teaspoon ground cumin
⅛ teaspoon salt
1 (15 ounce) can kidney beans, rinsed and drained
1 cup frozen mixed vegetables
¼ cup light dairy sour cream (optional)
Coarsely snipped fresh cilantro (optional)
⅛ teaspoon chili powder (optional)
Directions
1Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning.
2Add undrained diced tomatoes, tomato sauce, the water, the chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder.
This easy soup recipe cooks up quickly thanks to the use of an electric pressure cooker or multicooker, like the Instant Pot. It packs in tons of filling veggies without packing on the calories. Plus, it happens to be entirely plant-based. If you aren’t eating vegan, top it with a little Parmesan cheese or pesto to add even more flavor.”
Ingredients
2 tablespoons extra-virgin olive oil, plus more for garnish
½ cup chopped onion
½ cup chopped green bell pepper
2 cloves garlic, minced
1½ cups chopped green cabbage
1½ cups small cauliflower florets
1 cup chopped carrots
½ cup green beans, cut into 1-inch pieces
4 cups low-sodium vegetable broth
1 (14 ounce) can no-salt-added diced tomatoes
1 bay leaf
½ teaspoon salt
4 cups chopped fresh spinach
1 (15 ounce) can cannellini beans, rinsed
¼ cup chopped fresh basil
Directions
1Place 2 tablespoons oil in a multicooker. Heat on sauté mode until hot. Add onion, bell pepper and garlic; cook, stirring often, until starting to soften, 2 to 3 minutes. Add cabbage, cauliflower, carrots and green beans and continue cooking, stirring often, until starting to soften, 4 to 6 minutes more. Add broth, tomatoes, bay leaf and salt. Turn off heat. Close and lock the lid. Cook at high pressure for 5 minutes.
2Release the pressure. Remove bay leaf, then stir in spinach, beans and basil. Serve with a drizzle of oil, if desired.
In this healthy cauliflower soup recipe, roasting the cauliflower first adds depth and prevents the florets from turning to mush. A little tomato sauce and coconut milk give the broth a rich, silky texture. Serve with a dollop of sour cream or yogurt, if desired.”
Ingredients
2 teaspoons ground coriander
2 teaspoons ground cumin
1½ teaspoons ground cinnamon
1½ teaspoons ground turmeric
1¼ teaspoons salt
¾ teaspoon ground pepper
⅛ teaspoon cayenne pepper
1 small head cauliflower, cut into small florets (about 6 cups)
2 tablespoons extra-virgin olive oil, divided
1 large onion, chopped
1 cup diced carrot
3 large cloves garlic, minced
1½ teaspoons grated fresh ginger
1 fresh red chile pepper, such as serrano or jalapeño, minced, plus more for garnish
1 (14 ounce) can no-salt-added tomato sauce
4 cups low-sodium vegetable broth
3 cups diced peeled russet potatoes ( ½-inch)
3 cups diced peeled sweet potatoes ( ½-inch)
2 teaspoons lime zest
2 tablespoons lime juice
1 (14 ounce) can coconut milk
Chopped fresh cilantro for garnish
Directions
1Preheat oven to 450°F.
2Combine coriander, cumin, cinnamon, turmeric, salt, pepper and cayenne in a small bowl. Toss cauliflower with 1 tablespoon oil in a large bowl, sprinkle with 1 tablespoon of the spice mixture and toss again. Spread in a single layer on a rimmed baking sheet. Roast the cauliflower until the edges are browned, 15 to 20 minutes. Set aside.
3Meanwhile, heat the remaining 1 tablespoon oil in a large pot over medium-high heat. Add onion and carrot and cook, stirring often, until starting to brown, 3 to 4 minutes. Reduce heat to medium and continue cooking, stirring often, until the onion is soft, 3 to 4 minutes. Add garlic, ginger, chile and the remaining spice mixture. Cook, stirring, for 1 minute more.
4Stir in tomato sauce, scraping up any browned bits, and simmer for 1 minute. Add broth, potatoes, sweet potatoes, lime zest and juice. Cover and bring to a boil over high heat. Reduce heat to maintain a gentle simmer and cook, partially covered and stirring occasionally, until the vegetables are tender, 35 to 40 minutes.
5Stir in coconut milk and the roasted cauliflower. Return to a simmer to heat through. Serve garnished with cilantro and chiles, if desired.
Gazpacho is a delicious way to eat more veggies. Think of it as a vegetable smoothie. Not only does Chef José Andrés keep a pitcher of this healthy gazpacho recipe in his refrigerator all summer, it’s also served at Beefsteak, his chain of vegetable-driven restaurants.”
Ingredients
1½ pounds ripe tomatoes, chopped, plus more for garnish
½ medium cucumber, peeled and chopped, plus more for garnish
½ medium green bell pepper, chopped, plus more for garnish
1 clove garlic, crushed
¼ cup extra-virgin olive oil, plus more for garnish
1 tablespoon sherry vinegar
½ teaspoon salt
Directions
1Combine tomatoes, cucumber, bell pepper, garlic, oil, vinegar and salt in a large bowl. Cover and refrigerate for at least 12 hours and up to 1 day.
2Transfer the mixture to a blender and blend until smooth. Serve topped with a little olive oil and chopped vegetables, if desired.
There’s no cream in this silky mushroom soup. Pureed potatoes give this vegan mushroom soup its creamy texture. Be sure to use Yukon Gold—russets don’t provide quite the right texture.”
1Heat 3 tablespoons oil in a large pot over medium heat. Add shallots and celery; cook, stirring occasionally, until tender, about 3 minutes. Add 4 cups each shiitakes and baby bellas, sherry and garlic; cook, stirring occasionally, until the mushrooms are soft and the liquid has evaporated, about 5 minutes. Stir in potatoes and thyme; cook for 1 minute. Add broth and water. Bring to a boil. Reduce heat to maintain a simmer and cook, stirring occasionally, until the vegetables are very soft, about 20 minutes.
2Meanwhile, coarsely chop the remaining 2 cups mushrooms. Heat the remaining 1 tablespoon oil in a medium skillet over medium heat. Add the mushrooms and cook, stirring often, until soft, about 2 minutes. Add walnuts and salt. Cook, stirring occasionally, until hot, about 1 minute more.
3Puree the soup with an immersion blender or in a regular blender (in batches, if necessary) until very smooth. (Use caution when blending hot liquids.) Stir in vinegar and pepper.
4Serve the soup topped with the mushroom-walnut mixture and chives.
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