Vegetable Taco Soup

Vegetable Taco Soup

Vegetable Taco Soup

Vegetable Taco Soup

This soup is quick to put together, loaded with yummy, good for you veggies and gives you a good source of plant based protein and fiber from the beans. Spend about 30 minutes adding everything to the pot and then let it simmer. Full of flavor, packed with nutrients and you don't have to spend hours getting it ready. Weekday dinner win!
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Prep Time 30 minutes
Total Time 50 minutes
Servings: 6
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 1 Tbs olive oil
  • 1 onion chopped
  • 3 cloves garlic chopped
  • 2 red bell peppers chopped (green or yellow work too)
  • 3 zucchini chopped
  • 3 carrots peeled and chopped
  • 2 Tbs ground cumin
  • 2 tsp chili powder
  • 3 cup vegetable broth
  • 1 28 oz. can crushed tomatoes
  • 1 14.5 oz. can black beans, rinsed and drained
  • 1 lime cut in wedges
  • salt to taste
  • 1/4 cup fresh cilantro chopped
  • 1/2 avocado diced
  • hot sauce

Method
 

Prep
  1. Chop onion, garlic, peppers, zucchinis and carrots.
  2. Drain black beans.
  3. Chop cilantro and dice avocado.
Make
  1. Sauté onions and garlic gently in olive oil until soft and fragrant.
  2. Add peppers, zucchini, carrots, cumin and chili powder to pot and continue to sauté over low heat until vegetables have softened, about 5 minutes.
  3. Add tomatoes and broth. Bring to a boil, then reduce heat and simmer for approximately 20-30 minutes.
  4. Stir in beans. Season with salt. Remove from heat and cover until ready to serve.
  5. Ladle soup into bowls and garnish with lime juice, cilantro, avocado and hot sauce.

Notes

Nutrition Facts: Calories 231 Total Fat 7g Saturated Fat 1g Sodium 607mg Total Carbohydrates 37g Dietary Fiber 12g
Total Sugars 13g Protein 11g Calcium 132mg Iron 5mg Potassium 1149mg
Vegetarian Pasta Bake

Vegetarian Pasta Bake

Vegetarian Pasta Bake

Vegetarian Pasta Bake

Pasta is a staple for quick weeknight dinner options. This vegetarian dish brings all the traditional flavors of a cheesy, oven baked pasta dish. The cannellini beans are the star of this recipe as they are full of plant based protein plus give you a high dose of fiber! This quick to prep, one pan meal is full of nutrition and big on flavor! Add a quick veggie or side salad and warm crusty bread to round out this meal.
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Prep Time 8 minutes
Total Time 58 minutes
Servings: 4
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 12 oz pasta dry (penne or rotini)
  • 24 oz marinara sauce
  • 1 1/2 cups low sodium vegetable broth
  • 15 oz cannellini beans drained, rinsed
  • 2 cups baby spinach
  • 1 teaspoon Italian seasoning
  • salt pepper to taste
  • 1 cup shredded mozzarella cheese
  • 1/4 cup grated parmesan cheese

Method
 

Prep
  1. Preheat the oven to 425°F.
Make
  1. In a 9×13-inch baking dish, combine the dry pasta, marinara sauce, broth, white beans, spinach, Italian seasoning, salt, and pepper. Stir well so the pasta is evenly coated and mostly submerged in liquid.
  2. Cover tightly with foil and bake for 40 minutes.
  3. Remove the foil and stir. The pasta should be tender; if it isn’t quite there yet, add a splash of water, re-cover, and bake 5–10 minutes more.
  4. Sprinkle the mozzarella and parmesan evenly over the top. Return to the oven, uncovered, and bake for 10 minutes, until the cheese is melted and bubbly.
  5. Let rest 5 minutes before serving.

Notes

Nutrition Facts: Calories 468 Total Fat 10g Saturated Fat 4g Cholesterol 23mg Sodium 1393mg Total Carbohydrates 70g
Dietary Fiber 12g Total Sugars 10g Protein 25g Vitamin D 4IU Calcium 377mg Iron 7mgPotassium 1344mg
Quick Salmon Teriyaki Bowls

Quick Salmon Teriyaki Bowls

Quick Salmon Teriyaki Bowls

Quick Salmon Teriyaki Bowls

This bowl makes weeknight dinner plans quick and easy! Salmon and edamame bring the protein, brown rice the substance and a rainbow of cucumber, carrots and avocado the crunch, color and creaminess that make every bite delicious. Add a drizzle of warm teriyaki sauce over the flaky salmon and crunchy veggies for a healthy dinner full of flavor that's ready to enjoy in 20 minutes!
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Prep Time 8 minutes
Total Time 20 minutes
Servings: 4
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 24 oz salmon
  • 2/3 cup teriyaki sauce store bought
  • 1 1/2 cups brown rice pre-cooked
  • 2 cups cucumber chopped
  • 1/2 cup edamame shelled, thawed
  • 1 cup carrots pre-shredded
  • 1 avocado sliced medium
  • 2 medium green onions thinly sliced (4 – 1/8″ long)
  • 1 Tbs sesame seeds for garnish

Method
 

Prep
  1. Preheat the oven to broil.
  2. Line a rimmed baking sheet with parchment paper.
Make
  1. Place salmon fillets in a shallow dish. Pour ⅓ cup teriyaki sauce over them and let sit while you prep the produce – 5 minutes is plenty, since this step is for flavor, not a long absorption-style marinade.
  2. Transfer the salmon to the baking sheet, skin-side down, discarding the marinade left in the dish. Broil for about 8-10 minutes, until the fish flakes easily with a fork. Time will ultimately depend on the thickness of the filets.
  3. While the salmon cooks, warm the brown rice/cauliflower rice according to package instructions.
  4. Warm the remaining ⅓ cup teriyaki sauce in a small saucepan over medium heat for 1–2 minutes, just until heated through.
  5. Divide the rice (⅔ cup per bowl) among 4 bowls. Top each with a salmon fillet, ½ cup cucumber, ¼ cup carrots, ¼ cup edamame, and avocado slices.
  6. Drizzle with the warmed sauce and finish with green onions and sesame seeds.

Notes

Nutrition Facts: Calories 614 Total Fat 31g Saturated Fat 6g Cholesterol 107mg Sodium 1983mg Total Carbohydrates 37g Dietary Fiber 8g Total Sugars 10g Protein 47g Vitamin D 894IU Calcium 108mg Iron 3mg Potassium 1346mg
Vegetable Loaded Mini Meat Loaves

Vegetable Loaded Mini Meat Loaves

Vegetable Loaded Mini Meat Loaves

Vegetable Loaded Mini Meat Loaves

This meal is packed with protein and nutritious veggies. Finely shredded carrots and zucchini uplevel the health benefits of these flavorful mini meat loaves. Quick to prep and you can put together your family's favorite sides while your main course is baking in the oven. Dinner on the table and ready to enjoy in less than an hour. Perfect for those busy weeknights.
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Prep Time 15 minutes
Total Time 45 minutes
Servings: 6
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 2/3 cup carrots finely shredded
  • 2/3 cup zucchini finely shredded
  • 1 Tbs Dijon mustard
  • 1/4 cup tomato paste
  • 2 tsp Worcestershire sauce gluten-free if needed
  • 1 1/2 tsp apple cider vinegar
  • 1 tsp maple syrup
  • 1 tsp dried basil
  • 1 tsp dried rosemary
  • 1 tsp garlic powder
  • 1 lb ground turkey
  • 1 lb ground beef 85% lean
  • 2 eggs

Method
 

Prep
  1. Preheat the oven to 350°F.
  2. Shred carrots and zucchini and squeeze dry in paper towels.
  3. Grease mini loaf pans.
  4. Whisk together glaze; mustard, tomato paste, Worcestershire, vinegar, and maple syrup.
Make
  1. In a large bowl, combine the carrots, zucchini, basil, rosemary, garlic powder, and meat.
  2. Add the eggs and, using hands or a spoon, make sure it is evenly combined.
  3. Place the meat mixture into loaf pans and bake for approximately 15-20 minutes. Brush on glaze and continue to cook until internal temperature reaches 160° F, about. another 5-10 minutes. Cook time will depend on the size of the loaf pan. If using a full-size loaf plan, meatloaf will take a total of 60 minutes.
  4. Remove from the oven and let stand for 15 minutes before slicing and serving.
  5. Serve topped with cheese or fresh herbs if desired.

Notes

Nutrition Facts: Calories 398 Total Fat 19g Saturated Fat 7g Trans Fat 1g Cholesterol 181mg Sodium 197mg
Total Carbohydrates 17g Dietary Fiber 1g Total Sugars 13g Protein 38g Calcium 77mg Iron 4mg Potassium 764mg
Creole Shrimp & Veggie Sheet Pan Dinner

Creole Shrimp & Veggie Sheet Pan Dinner

Creole Shrimp & Veggie Sheet Pan Dinner

Creole Shrimp & Veggie Sheet Pan Dinner

This dish is packed with big creole flavor and is filled with shrimp and four different veggies! You get lean protein and a lot of nutrients as the shrimp and veggies come together in one pan to deliver a tasty meal. A little prep gives you a quick meal the whole family will enjoy. You can also add a side of brown rice or cauliflower rice to complete the meal.
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Prep Time 20 minutes
Total Time 40 minutes
Servings: 4
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 1 1/2 lb shrimp peeled and deveined
  • 2 Tbs Creole seasoning
  • 2 Tbs olive oil
  • 2 zucchini chopped
  • 1 red bell pepper chopped
  • 1 red onion chopped
  • 1 lb green beans snapped and cut into 2″ pieces
Creole Seasoning Mix
  • 1 1/2 Tbs garlic powder
  • 1 1/2 Tbs onion powder
  • 2 Tbs sweet paprika
  • 1 tsp smoked paprika
  • 1 Tbs basil dried
  • 1 Tbs thyme dried
  • 1 Tbs oregano dried
  • 2 tsp cayenne pepper or to taste
  • 1 tsp black pepper
  • 1 tsp salt or to taste

Method
 

Prep
  1. Place all spices in a mason jar with a lid and shake to combine. Store any leftovers in a cool, dry place for up to 3 months.
  2. Toss shrimp with 1 tablespoon of Creole seasoning and let stand while you prep other ingredients.
  3. Chop zucchini, pepper, onion, and green beans.
  4. Preheat oven to 375°F.
Make
  1. Toss all vegetables with shrimp, olive oil, and an additional tablespoon of seasoning.
  2. Place on lined sheet pan and spread out evenly [for easy clean-up line sheet pan with foil first, then a sheet of parchment paper.]
  3. Bake for about 20 minutes until shrimp is cooked through.

Notes

Nutrition Facts: Calories 253 Total Fat 7g Saturated Fat 1g Cholesterol 105mg Sodium 723mg Total Carbohydrates 16g
Dietary Fiber 5g Total Sugars 9g Protein 26g Calcium 133mg Iron 2mg Potassium 764mg
Quick Chicken and Vegetable Stir Fry with Quinoa

Quick Chicken and Vegetable Stir Fry with Quinoa

Quick Chicken and Vegetable Stir Fry with Quinoa

Quick Chicken and Vegetable Stir Fry with Quinoa

Need a delicious and nutritious idea for dinner that's super fast to put together? Our Quick Chicken and Vegetable Stir Fry with Quinoa is filled with protein rich chicken and colorful veggies. The quinoa adds plant based protein and a good serving of fiber. This meal is quick to make, full of flavor and so good for you and your family. You can pair it with a side of steamed edamame or a fresh garden salad for extra greens.
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Prep Time 5 minutes
Total Time 20 minutes
Servings: 4
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 2 cup frozen mixed vegetables (pick your family favorites!)
  • 2 cup quinoa cooked
  • 2 cup chicken diced, cooked
  • 1/4 cup soy sauce
  • 1 Tbs minced garlic
  • 1 Tbs sesame oil
  • 1 Tbs ginger
  • 2 green onions sliced
  • 1 Tbs olive oil
  • 2 tsp sesame seeds

Method
 

Prep
  1. Mince garlic and ginger.
  2. Slice scallions.
Make
  1. Heat the olive oil in a large skillet over medium-high heat. Add the minced garlic and ginger, and sauté for 1 minute.
  2. Add the frozen mixed vegetables and cook until tender, about 5 minutes.
  3. Add the pre-cooked chicken, stir to combine.
  4. Add the cooked quinoa and soy sauce, stirring to combine.
  5. Drizzle with sesame oil, and sprinkle with green onions and sesame seeds.

Notes

Nutrition Facts: Calories 401 Total Fat 18g Saturated Fat 4g Cholesterol 63mg Sodium 964mg Total Carbohydrates 34g
Dietary Fiber 7g Total Sugars 4g Protein 25g Calcium 75mg Iron 4mg Potassium 563mg