Main Dish

3-Bean Mushroom Pot Pie


PREP TIME: 20 MINUTES | COOK TIME: 40 MINUTES | STAND TIME: 10 MINUTES

PREP TIME: 20 MINUTES | COOK TIME: 40 MINUTES | STAND TIME: 10 MINUTES


Courtesy of Big Bear’s Wife

INGREDIENTS

  • 1 stick (1/2 cup) butter

  • 16 ounces whole mushrooms, quartered

  • 3 cloves garlic, minced

  • 1/2 cup all-purpose flour

  • 3 cups reduced-sodium vegetable broth

  • 2 cans (15 ounces each) READ 3 Bean Salad, rinsed and drained

  • 1 cup frozen peas

  • 1 cup frozen corn kernels

  • 1/2 cup whole or 2% milk

  • 1/2 cup Parmesan cheese

  • 1/2 cup sour cream

  • 1 teaspoon course ground pepper

  • 1/2 teaspoon seasoned salt

  • 6 large refrigerated biscuits (unbaked)

  • Fresh or dried parsley for garnish (optional)

DIRECTIONS

Makes 8 servings.

  1. Preheat oven to 350°F.

  2. In Dutch oven or large saucepan, melt butter over medium-low heat. Add mushrooms; cook 8 to 10 minutes or until tender, stirring occasionally. Slowly add flour; cook and stir 2 to 3 minutes until flour mixture is combined with mushrooms. Whisk in vegetable broth until flour is mixed in and no lumps remain.

  3. Increase heat; bring to boil. Reduce heat; simmer, 5 minutes, stirring occasionally. Stir in bean salad, peas and corn. Cook 2 to 3 minutes or until heated through.

  4. Remove from heat; stir in milk, Parmesan cheese, sour cream, pepper and seasoned salt until cheese melts.

  5. Pour mixture into 2-quart casserole dish or 9 x 13-inch casserole dish sprayed with nonstick spray or lightly greased. Cut each biscuit dough round into 4 triangles. Top casserole with biscuit triangles.

  6. Bake 25 to 30 minutes, or until tops of biscuits are golden brown and vegetable mixture is bubbling. Allow to cool 15 minutes before serving. The filling will thicken as it cools. Sprinkle with parsley, if desired.


Note: Recipe may be cut in half if fewer servings are desired.


NUTRITION INFORMATION

Nutrition information per serving (1/8 of recipe): 445 calories; 12g protein; 48g carbohydrate; 24g fat; 950mg sodium; 50mg cholesterol; 5g dietary fiber; 2.71mg iron; 0.19mg thiamin; 934.9IU vitamin A; 8.26mg vitamin C.

Lebanese Bean Salad Bowls


PREP TIME: 25 MINUTES | COOK TIME: 4 TO 5 MINUTES | STANDING TIME: 5 MINUTES

PREP TIME: 25 MINUTES | COOK TIME: 4 TO 5 MINUTES | STANDING TIME: 5 MINUTES


Courtesy of Delish Knowledge

INGREDIENTS

  • 1 tablespoon olive oil

  • 1/4 cup finely chopped shallots

  • 1 cup uncooked couscous

  • 1 cup plus 2 tablespoons lower-sodium vegetable broth

  • 1/8 teaspoon salt

  • 1/8 teaspoon freshly ground pepper

  • 1/4 cup finely chopped fresh parsley

  • 1 can READ 4 Bean Salad, drained

  • 1/2 cup prepared hummus (homemade or store bought)

  • Salt

  • Pepper

Lemon Parsley Dressing:

  • 1/2 cup finely chopped fresh parsley

  • 1 large lemon, juice and zest

  • 1 small garlic clove, minced

  • 1/2 teaspoon salt

  • 1/4 teaspoon freshly ground pepper

  • 1/2 teaspoon Dijon mustard

  • 1/4 cup extra-virgin olive oil

DIRECTIONS

  1. For couscous, heat medium saucepan over medium heat. Add oil to pan. Add shallots; saute 2 to 3 minutes until shallots are just tender. Add couscous; saute for another minute until couscous is lightly toasted. Add broth, salt and pepper. Increase heat; bring to boil. Cover. Remove from heat and let stand 5 minutes. Fluff with fork, then stir in parsley.

  2. For Lemon Parsley Dressing, in small bowl, whisk together parsley, lemon juice and zest, garlic, salt, pepper and mustard until mustard is dissolved. Keep whisking ingredients together and slowly drizzle in olive oil until dressing forms. Season to taste, adding more salt and pepper, as desired.

  3. Stir in 2 tablespoon of dressing into couscous. Divide the couscous among 4 bowls. Top each bowl with bean salad and hummus. Drizzle with remaining dressing.


NUTRITION INFORMATION

Nutrition information per serving (1/4 of recipe): calories; g protein; g carbohydrate; g fat; mg sodium; mg cholesterol; g dietary fiber; mg iron; mg thiamin; IU vitamin A; mg vitamin C.

Buddha Bowls with Turmeric Tahini Sauce


PREP TIME: 30 MINUTES | COOK TIME: 15 MINUTES

PREP TIME: 30 MINUTES | COOK TIME: 15 MINUTES


Courtesy of The Foodie Physician

INGREDIENTS

  • 3 large sweet potatoes, peeled and diced

  • 1-1/2 tablespoons olive oil

  • 1/2 teaspoon ground cumin

  • 1/2 teaspoon ground coriander

  • 1/4 teaspoon kosher salt

  • 4 cups cooked quinoa, brown rice or other whole grain

  • 1 can (15 ounces) READ 4 Bean Salad, drained

  • 2 cups shredded purple cabbage

  • 2 cups baby spinach

  • 1 avocado, sliced

  • Cilantro leaves for garnish

    Turmeric Tahini Dressing:

  • 1/4 cup tahini

  • 2 tablespoons fresh lemon juice

  • 2 tablespoons olive oil

  • 1/2 clove garlic, grated

  • 1/2 teaspoon turmeric

  • 1/4 cup warm water

  • Salt

  • Pepper

DIRECTIONS

Makes 4 servings.

  1. Preheat oven to 425°F.

  2. Toss sweet potatoes with oil, cumin, coriander and salt. Spread out on sheet pan. Roast in oven 15 minutes or until tender. Remove from oven.

  3. Meanwhile, prepare the Turmeric Tahini Dressing. Whisk tahini, lemon juice, olive oil, garlic, turmeric and water together in medium bowl. Season with salt and pepper, as desired.

  4. To assemble Buddha Bowls, place 1 cup quinoa (or other grain) in each bowl. Divide sweet potatoes, bean salad, cabbage, spinach and avocado slices among the bowls. Garnish with cilantro. Drizzle dressing lightly over salad. Serve extra dressing on the side.


NUTRITION INFORMATION

Nutrition information per serving (1/4 of recipe): calories; g protein; g carbohydrate; g fat; mg sodium; mg cholesterol; g dietary fiber; mg iron; mg thiamin; IU vitamin A; mg vitamin C.

3-Bean Tortellini Minestrone


PREP TIME: 20 MINUTES | COOK TIME: 25 MINUTES

PREP TIME: 20 MINUTES | COOK TIME: 25 MINUTES


Courtesy of Joy of Eating

INGREDIENTS

  • 1 can (15 ounces) READ 3-Bean Salad

  • 1/2 cup extra-virgin olive oil

  • 1/2 medium yellow onion, diced

  • 3 peeled garlic cloves, minced

  • Salt

  • 1 teaspoon Italian seasoning

  • 1/4 teaspoon black pepper

  • 3 small carrots, trimmed, peeled and diced

  • 2 celery stalk, trimmed and diced

  • 1 medium zucchini, diced

  • 1 28-ounce can diced tomatoes, undrained

  • 1 Parmesan rind (optional)

  • 6 cups low-sodium vegetable broth

  • 9 to 10 ounces refrigerated cheese tortellini

  • 2 cups baby spinach

  • Jarred pesto, for serving (optional)

DIRECTIONS

Makes 6 servings (approx. 2 cups each).

  1. Drain and rinse bean salad; set aside.

  2. Heat olive oil in a large pot on medium heat. Add onions and garlic with a pinch of salt and saute until translucent, about 3 to 4 minutes. Stir in dried herbs and black pepper. Cook until fragrant, about 1 minute. Add carrots, celery and zucchini with another pinch of salt. Cook, stirring occasionally, until vegetables are crisp tender, about 5 to 7 minutes.

  3. Stir in canned tomatoes. Add Parmesan rind, if using. Cook on medium heat about 10 minutes, until most of the tomato juice has evaporated. Pour in vegetable broth. Bring to a boil. Add tortellini; cook 2 minutes or just until tender. Stir in bean salad and spinach. Cook 2 to 3 minutes to heat through.

  4. Season with additional salt and black pepper, as desired. Serve immediately, garnished with a dollop of pesto, if desired.


NUTRITION INFORMATION

Nutrition information per serving (1/6 of recipe): 360 calories; 10g protein; 33g carbohydrate; 22g fat; 650mg sodium; 15mg cholesterol; 7g dietary fiber; 6.87mg iron; 0.05mg thiamin; 5203.71IU vitamin A; 21.55mg vitamin C.

Cheesy German Potato Soup


PREP TIME: 20 MINUTES | COOK TIME: 15-20 MINUTES

PREP TIME: 20 MINUTES | COOK TIME: 15-20 MINUTES


Recipe courtesy of Today's Creative Life

Ingredients

  • 1-1/2 cups shredded Cheddar cheese
  • 1 cup shredded Gruyere cheese
  • 3 tablespoons all-purpose flour
  • 8 slices bacon, sliced into pieces
  • 3 large carrots, chopped
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 6 cups low-sodium chicken broth
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon crushed red pepper flakes
  • 1/2 teaspoon dried thyme
  • 1 tablespoon dried parsley
  • 2 cans (15 ounces each) READ Salads German Potato Salad
  • 1 cup heavy cream
  • 1 cup whole milk
  • Chopped parsley or chives (optional)

Directions

Makes 8 (1-1/2 cup) servings.

  1. Place cheeses in gallon-size zip top bag. Add flour. Close bag. Shake until all cheese is covered with flour; set aside.
  2. In large Dutch oven, cook bacon pieces over medium heat until crisp, stirring occasionally. Transfer to paper towel-lined plate; set aside for garnish. 
  3. Pour off all but 2 to 3 tablespoons bacon drippings; discard excess. Place Dutch oven back on medium heat. Add carrots, onion and garlic. Cook until onions are translucent and carrots are softened, about 3 to 4 minutes. Add chicken broth, black pepper, red pepper flakes, thyme and parsley. Stir in German Potato Salad. Continue cooking over medium heat about 5 minutes or until potatoes are heated through, stirring occasionally. 
  4. Reduce heat to low. Slowly stir in cream and milk. Cook 5 to 8 minutes, until blended and heated through, stirring frequently. Slowly add cheeses, stirring until melted.
  5. Serve immediately, topped with reserved bacon, and parsley or chives, if desired.

Option: Add chopped broccoli or cauliflower to soup along with chicken broth. 


Nutrition Information

Nutrition information per serving (1/8 of recipe): 470 calories; 17g protein; 29g carbohydrate; 32g fat; 870mg sodium; 90mg cholesterol; 3g dietary fiber; 1.49mg iron; 0.12mg thiamin; 6823.03IU vitamin A; 3.32mg vitamin C

Middle Eastern Inspired Bean Salad

PREP TIME: 20 MINUTES

PREP TIME: 20 MINUTES

Ingredients

  • 1 can (15 ounces) READ 3 or 4 Bean Salad

  • 1/2 cup halved cherry or grape tomatoes

  • 1 small cucumber (4 to 5 inches long) cut in half lengthwise, then thinly sliced crosswise

  • 2 green onions, thinly sliced

  • 1/2 cup chopped fresh parsley

  • 2 tablespoons chopped fresh mint

  • 1 small clove garlic, minced

  • 1/4 teaspoon crushed red pepper flakes

Dressing:

  • 2 tablespoons prepared hummus

  • 1 tablespoon fresh lemon juice

  • 1/4 to 1/2 teaspoon za'atar seasoning blend

Directions

Makes 6 (approx. 1/2-cup) servings

  1. Drain bean salad. Discard liquid. Place bean salad in large bowl.

  2. For dressing, combine hummus, lemon juice and za’tar seasoning; set aside.

  3. Add tomatoes, cucumber, onions, parsley, mint, garlic and red pepper flakes to bean salad. Toss to combine. Add dressing to salad just before serving; toss to combine well. Serve immediately or chilled.


Note: For sandwich, spoon salad into pita halves.


Nutrition Information

Nutrition information per serving (1/6 of recipe): 55 calories; 2g protein; 11g carbohydrate; less than 1g fat; 130mg sodium; 0mg cholesterol; 2g dietary fiber; 1.27mg iron; 0.03mg thiamin; 701.36IU vitamin A; 13.10mg vitamin C.