Tostadas with refried beans and pico de gallo (three ingredients)
It’s simple to make your own Vegan Dinner. Use store-bought corn tortillas that have been brushed with olive oil and baked to a crisp! For a fast three-ingredient dinner, we topped the tostada with refried beans and fresh pico de gallo.
| Ingredients ✔️8 corn tortillas ✔️1 tablespoon olive oil ✔️¼ teaspoon kosher salt ✔️1 (15 ounce) can refried beans, warmed ✔️2 cups pico de gallo |
| Directions ☑️Step 1 Preheat oven to 375°F. Arrange tortillas on a large baking sheet. Use a pastry brush to brush both sides of each tortilla lightly with oil. Sprinkle with salt. Bake for 5 minutes, flip and cook until lightly browned, about 5 more minutes. ☑️Step 2 Spread warmed refried beans evenly over the tortillas and top each with pico de gallo. |
| Nutrition Facts Serving Size: 2 Tostadas Per Serving: 276 calories; fat 6g; sodium 883mg; carbohydrates 50g; dietary fiber 8g; protein 7g; sugars 8g; niacin equivalents 1mg; saturated fat 1g; vitamin a iu 401IU; potassium 324mg. |
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Pasta with Tomatoes and Basil in One Pot
A plain, quick, and easy weeknight dinner is this one-pot pasta with tangy tomato-basil sauce. All of your ingredients go into one pot, and with a little stirring and about 25 minutes of cooking time, you’ll have a nutritious meal that the whole family will enjoy.
| Ingredients ✔️8 ounces whole-wheat rotini ✔️2 cups water ✔️2 cups low-sodium “no-chicken” broth or chicken broth ✔️1 (15 ounce) can no-salt-added diced tomatoes ✔️2 tablespoons extra-virgin olive oil ✔️1 ½ teaspoons Italian seasoning ✔️½ teaspoon onion powder ✔️½ teaspoon garlic powder ✔️½ teaspoon salt ✔️¼ teaspoon crushed red pepper ✔️6 cups baby kale or baby spinach ✔️½ cup slivered basil ✔️Grated Parmesan cheese for garnish |
| Directions ☑️Step 1 Combine pasta, water, broth, tomatoes, oil, Italian seasoning, onion powder, garlic powder, salt and crushed red pepper in a large pot. Cover and bring to a boil over high heat. Uncover, reduce heat to medium-high and cook, stirring frequently, for 5 minutes. Stir in kale and cook, stirring often, until most of the liquid has been absorbed, 5 to 7 minutes more. (If using spinach, add it after about 10 minutes, so it cooks in the remaining 2 to 3 minutes.) Stir in basil. Garnish with Parmesan, if desired. |
| Nutrition Facts Serving Size: 1 1/4 Cups Per Serving: 339 calories; protein 11.4g; carbohydrates 55.3g; dietary fiber 7.9g; sugars 5.5g; fat 9.9g; saturated fat 1.4g; vitamin a iu 3343.5IU; vitamin c 47.1mg; folate 70.4mcg; calcium 87.3mg; iron 3.8mg; magnesium 100.3mg; potassium 308.2mg; sodium 465.2mg; thiamin 0.3mg. Exchanges: 3 Starch, 1 1/2 Fat, 1 1/2 Vegetable |
Mediterranean Stew Slow-Cooker
This Mediterranean stew is packed with vegetables and hearty chickpeas for a nutritious meal. The flavors of this simple vegan crock-pot stew are finished with a drizzle of olive oil. For a different flavor, replace the chickpeas with white beans, or use collards or spinach instead of kale. This stew will go into heavy rotation when you’re searching for balanced crock-pot recipes, no matter how you change it up.
| Ingredients ✔️2 (14 ounce) cans no-salt-added fire-roasted diced tomatoes ✔️3 cups low-sodium vegetable broth ✔️1 cup coarsely chopped onion ✔️¾ cup chopped carrot ✔️4 cloves garlic, minced ✔️1 teaspoon dried oregano ✔️¾ teaspoon salt ✔️½ teaspoon crushed red pepper ✔️¼ teaspoon ground pepper ✔️1 (15 ounce) can no-salt-added chickpeas, rinsed, divided ✔️1 bunch lacinato kale, stemmed and chopped (about 8 cups) ✔️1 tablespoon lemon juice ✔️3 tablespoons extra-virgin olive oil ✔️Fresh basil leaves, torn if large ✔️6 lemon wedges (Optional) |
| Directions ☑️Step 1 Combine tomatoes, broth, onion, carrot, garlic, oregano, salt, crushed red pepper and pepper in a 4-quart slow cooker. Cover and cook on Low for 6 hours. ☑️Step 2 Measure 1/4 cup of the cooking liquid from the slow cooker into a small bowl. Add 2 tablespoons chickpeas; mash with a fork until smooth. ☑️Step 3 Add the mashed chickpeas, kale, lemon juice and remaining whole chickpeas to the mixture in the slow cooker. Stir to combine. Cover and cook on Low until the kale is tender, about 30 minutes. ☑️Step 4 Ladle the stew evenly into 6 bowls; drizzle with oil. Garnish with basil. Serve with lemon wedges, if desired. |
| Nutrition Facts Serving Size: 1 3/4 Cups Per Serving: 191 calories; protein 5.7g; carbohydrates 22.9g; dietary fiber 5.6g; sugars 6.5g; fat 7.8g; saturated fat 1g; vitamin a iu 5379.6IU; vitamin c 32.7mg; folate 39.3mcg; calcium 128mg; iron 2.1mg; magnesium 33.8mg; potassium 309.5mg; sodium 415.5mg; thiamin 0.1mg. Exchanges: 2 Vegetable, 1 1/2 Fat, 1/2 Lean Protein, 1/2 Starch |
Butternut Squash Soup Slow-Cooker
In this butternut squash soup recipe, you can skip the roasting and just use your slow cooker. Simply combine all of the ingredients in a crock pot, cover, and set aside for a simple, nutritious dinner or lunch.
| Ingredients ✔️1 medium butternut squash (2-2 1/2 pounds), peeled, seeded and cubed (about 5 cups) ✔️3 cups “no-chicken” broth or vegetable broth ✔️1 medium onion, chopped ✔️4 teaspoons curry powder ✔️½ teaspoon garlic powder ✔️¾ teaspoon salt ✔️1 (14 ounce) can coconut milk ✔️1-2 tablespoons lime juice, plus wedges for serving ✔️Chopped fresh cilantro for garnish |
| Directions ☑️Step 1 Stir squash, broth, onion, curry powder, garlic powder and salt together in a 5-quart slow cooker. Cover and cook until the vegetables are very tender, 7 hours on Low or 3 1/2 hours on High. Turn off heat and stir in coconut milk and lime juice to taste. Puree with an immersion blender until smooth. Garnish with cilantro. |
| Nutrition Facts Serving Size: 1 Cup Per Serving: 153 calories; protein 2.2g; carbohydrates 14.5g; dietary fiber 3.1g; fat 10.8g; saturated fat 9.4g; vitamin a iu 9302.7IU; vitamin c 20.5mg; folate 34mcg; calcium 59.9mg; iron 2.5mg; magnesium 56.8mg; potassium 453.5mg; sodium 424.2mg; thiamin 0.1mg. Exchanges: 2 Fat, 1/2 Starch, 1/2 Vegetable |
Sautéed Broccoli with Peanut Sauce
A tasty and kid-friendly sauce for broccoli and other vegetables is made with peanut butter and a little soy sauce and vinegar. Steaming the broccoli before sautéing it with the other vegetables ensures that all of the vegetables are cooked to perfection at the same time.
| Ingredients ✔️8 cups broccoli florets (2-inch pieces) ✔️2 tablespoons toasted sesame oil ✔️1 cup sliced red bell pepper ✔️½ cup sliced yellow onion ✔️3 medium cloves garlic, chopped ✔️3 tablespoons smooth natural peanut butter ✔️2 ½ tablespoons reduced-sodium tamari ✔️2 tablespoons rice vinegar ✔️1 tablespoon light brown sugar ✔️1 teaspoon cornstarch ✔️1 tablespoon toasted sesame seeds |
| Directions ☑️Step 1 Bring 1 inch of water to a boil in a large pot fitted with a steamer basket. Add broccoli, cover and cook until tender-crisp, 3 to 4 minutes. ☑️Step 2 Meanwhile, heat oil in a large skillet over medium-high heat. Add bell pepper, onion and garlic; cook, stirring often, until the vegetables begin to soften, about 3 minutes. Add the steamed broccoli and cook, stirring, for 3 minutes. ☑️Step 3 Whisk peanut butter, tamari, vinegar, sugar and cornstarch in a small bowl until smooth. Stir into the vegetables. Cook, stirring, until the sauce thickens, about 1 minute. Sprinkle with sesame seeds. |
| Nutrition Facts Serving Size: 3/4 Cup Per Serving: 154 calories; protein 6g; carbohydrates 12g; dietary fiber 3.4g; sugars 4.9g; fat 9.7g; saturated fat 1.4g; vitamin a iu 3321.3IU; vitamin c 109mg; folate 77.4mcg; calcium 55.1mg; iron 1.4mg; magnesium 31.7mg; potassium 368.5mg; sodium 345.9mg. Exchanges: 2 Fat, 1 1/2 Vegetable, 1/2 Other Cabrohydrate |
Curry with Chickpeas and Potatoes
This fast Indian-style curry uses ingredients you probably already have on hand, such as frozen peas, canned tomatoes, and chickpeas. Furthermore, using these spices demonstrates how simple it is to make a curry sauce for a vegetarian recipe. To soak up the sauce, serve with whole-wheat naan.
| Ingredients ✔️1 pound Yukon Gold potatoes, peeled and cut into 1-inch pieces ✔️3 tablespoons grapeseed oil or canola oil ✔️1 large onion, diced ✔️3 cloves garlic, minced ✔️2 teaspoons curry powder ✔️¾ teaspoon salt ✔️¼ teaspoon cayenne pepper ✔️1 (14 ounce) can no-salt-added diced tomatoes ✔️¾ cup water, divided ✔️1 (15 ounce) can low-sodium chickpeas, rinsed ✔️1 cup frozen peas ✔️½ teaspoon garam masala |
| Directions ☑️Step 1 Bring 1 inch of water to a boil in a large pot fitted with a steamer basket. Add potatoes, cover and steam until tender, 6 to 8 minutes. Set the potatoes aside. Dry the pot. ☑️Step 2 Heat oil in the pot over medium-high heat. Add onion and cook, stirring often, until soft and translucent, 3 to 5 minutes. Add garlic, curry powder, salt and cayenne; cook, stirring constantly, for 1 minute. Stir in tomatoes and their juice; cook for 2 minutes. Transfer the mixture to a blender or food processor. Add 1/2 cup water and puree until smooth. ☑️Step 3 Return the puree to the pot. Pulse the remaining 1/4 cup water in the blender or food processor to rinse the sauce residue. Add to the pot along with the reserved potatoes, chickpeas, peas and garam masala. Cook, stirring often, until hot, about 5 minutes. |
| Nutrition Facts Serving Size: 1 1/4 Cups Per Serving: 321 calories; protein 8.9g; carbohydrates 46.5g; dietary fiber 8.8g; sugars 6.6g; fat 11.6g; saturated fat 1.1g; vitamin a iu 968.5IU; vitamin c 28.9mg; folate 35.2mcg; calcium 77.6mg; iron 2.4mg; magnesium 64.2mg; potassium 795.6mg; sodium 532.8mg. Exchanges: 2 Fat, 2 Starch, 1 1/2 Vegetable, 1/2 Lean Protein |
Salad of Tomatoes, Cucumbers, and White Beans with Basil Vinaigrette
For a light dinner or lunch, this no-cook bean salad is a delicious way to use summer’s best cherry or grape tomatoes and juicy cucumbers. Fresh basil adds a special touch to a basic vinaigrette that transforms this salad from ordinary to extraordinary.
| Ingredients ✔️½ cup packed fresh basil leaves ✔️¼ cup extra-virgin olive oil ✔️3 tablespoons red-wine vinegar ✔️1 tablespoon finely chopped shallot ✔️2 teaspoons Dijon mustard ✔️1 teaspoon honey ✔️¼ teaspoon salt ✔️¼ teaspoon ground pepper ✔️10 cups mixed salad greens ✔️1 (15 ounce) can low-sodium cannellini beans, rinsed ✔️1 cup halved cherry or grape tomatoes ✔️½ cucumber, halved lengthwise and sliced (1 cup) |
| Directions ☑️Step 1 Place basil, oil, vinegar, shallot, mustard, honey, salt and pepper in a mini food processor. Process until mostly smooth. Transfer to a large bowl. Add greens, beans, tomatoes and cucumber. Toss to coat. |
| Nutrition Facts Serving Size: 2 1/4 Cups Per Serving: 246 calories; protein 7.5g; carbohydrates 21.5g; dietary fiber 7.6g; sugars 4.9g; fat 15.3g; saturated fat 2g; vitamin a iu 4400.6IU; vitamin c 29.9mg; folate 189.6mcg; calcium 125.6mg; iron 3.6mg; magnesium 90.7mg; potassium 793.3mg; sodium 270.5mg; thiamin 0.6mg; added sugar 1g. Exchanges: 3 Fat, 1 1/2 Vegetable, 1/2 Lean Protein, 1/2 Starch |
Vegan Shepherd’s Pie
In this simple vegan shepherd’s pie recipe, lentils replace ground meat, and vegan butter adds creaminess to the mashed potatoes. Use precooked lentils and omit much of the vegetable broth, adding some only if the mixture appears dry, to reduce cooking time.
| Ingredients ✔️1 tablespoon extra-virgin olive oil ✔️2 cups chopped fresh button mushrooms ✔️2 cups chopped yellow onions ✔️1 cup chopped carrots ✔️1 tablespoon minced garlic ✔️1 (15 ounce) can no-salt-added crushed tomatoes ✔️4 cups low-sodium vegetable broth ✔️1 ½ cups dried brown or green lentils, rinsed ✔️1 tablespoon chopped fresh thyme ✔️2 teaspoons chopped fresh rosemary ✔️1 teaspoon salt, divided ✔️1 teaspoon ground pepper, divided ✔️2 pounds Yukon Gold potatoes, peeled and quartered ✔️6 tablespoons vegan butter ✔️2 tablespoons chopped fresh chives |
| Directions ☑️Step 1 Preheat oven to 350 degrees F. Heat oil in a large, heavy pot over medium-high heat. Add mushrooms, onions, carrots and garlic; cook, stirring often, until the vegetables are slightly softened, about 5 minutes. Add tomatoes, broth, lentils, thyme, rosemary and 1/2 teaspoon each salt and pepper. Bring to a boil over medium-high heat; cover and reduce heat to medium-low. Cook, stirring occasionally, until the lentils are tender, about 35 minutes. ☑️Step 2 Meanwhile, place potatoes in another large pot; add cold water to cover by 1 inch. Bring to a boil over high heat; reduce heat to medium-high and cook, stirring occasionally, until the potatoes are tender when pierced with a fork, about 15 minutes. Drain the potatoes and return to the pot. Add vegan butter and the remaining 1/2 teaspoon salt; mash with a potato masher until smooth. ☑️Step 3 Transfer the lentil mixture to a 9-by-13-inch baking dish. Top with the mashed potatoes, spreading them over the lentil mixture in an even layer. Sprinkle with the remaining 1/2 teaspoon pepper. Bake until lightly browned and bubbly, about 20 minutes. Switch oven to broil (do not remove the casserole from the oven); broil until the top is golden, about 5 minutes. Sprinkle with chives. |
| Nutrition Facts Serving Size: About 2 Cups Per Serving: 463 calories; protein 17.8g; carbohydrates 72.5g; dietary fiber 16.7g; sugars 12.5g; fat 12.2g; saturated fat 3g; vitamin a iu 4731.5IU; vitamin c 24.2mg; folate 283.6mcg; calcium 65.5mg; iron 6.8mg; magnesium 90.7mg; potassium 1413.7mg; sodium 655.9mg; thiamin 0.4mg. Exchanges: 3 1/2 Starch, 2 1/2 Fat, 2 Vegetable, 1 1/2 Lean Protein |
Potatoes stuffed with salsa and beans
With this basic recipe for loaded baked potatoes with salsa, beans, and avocado, taco night meets baked potato night. This fast, healthy family dinner takes just 10 minutes to prepare, so you can make it even on the busiest weeknights. Sweet potatoes can be substituted for russet potatoes in this recipe.
| Ingredients ✔️4 medium russet potatoes ✔️½ cup fresh salsa ✔️1 ripe avocado, sliced ✔️1 (15 ounce) can pinto beans, rinsed, warmed and lightly mashed ✔️4 teaspoons chopped pickled jalapeños |
| Directions ☑️Step 1 Pierce potatoes all over with a fork. Microwave on Medium, turning once or twice, until soft, about 20 minutes. (Alternatively, bake potatoes at 425 degrees F until tender, 45 minutes to 1 hour.) Transfer to a clean cutting board and let cool slightly. ☑️Step 2 Holding them with a kitchen towel to protect your hands, make a lengthwise cut to open the potato, but don’t cut all the way through. Pinch the ends to expose the flesh. Step 3 Top each potato with some salsa, avocado, beans and jalapeños. Serve warm. |
| Nutrition Facts Serving Size: 1 Potato Per Serving: 324 calories; protein 9.2g; carbohydrates 56.7g; dietary fiber 11g; sugars 5g; fat 8g; saturated fat 1.2g; vitamin a iu 190.8IU; vitamin c 21.2mg; folate 104.8mcg; calcium 74.7mg; iron 3.3mg; magnesium 92.8mg; potassium 1415.5mg; sodium 421.7mg; thiamin 0.2mg. Exchanges: 2 Starch, 1 1/2 Fat, 1/2 Lean Protein |
Tacos Tofu
These easy vegan tacos with a spicy tofu filling are a great weeknight dinner option. Shredded cabbage, fresh pico de gallo, and guacamole can be added to keep them vegan. Crumbled queso fresco is a vegetarian choice.
| Ingredients ✔️1 tablespoon chili powder ✔️1 teaspoon ground cumin ✔️½ teaspoon dried oregano ✔️½ teaspoon salt ✔️¼ teaspoon ground pepper ✔️⅛ teaspoon ground cinnamon ✔️1 (14 to 16 ounce) block extra-firm tofu, patted dry and cut into 1/2-inch pieces ✔️3 tablespoons extra-virgin olive oil, divided ✔️½ cup chopped onion ✔️2 large cloves garlic, minced ✔️1 (15 ounce) can black beans, rinsed ✔️2 teaspoons cider vinegar ✔️½ cup chopped cilantro ✔️8 corn tortillas, warmed ✔️¼ cup Shredded cabbage, pico de gallo and/or guacamole |
| Directions ☑️Step 1 Combine chili powder, cumin, oregano, salt, pepper and cinnamon in a medium bowl. Add tofu and toss to coat. Set aside. ☑️Step 2 Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add onion; cook, stirring, until starting to soften, about 3 minutes. Add garlic; cook, stirring, for 1 minute. Increase heat to medium-high and add tofu; cook, stirring occasionally, until starting to brown, about 10 minutes. Add beans; cook, stirring, until heated through, 2 to 3 minutes. Remove from heat; stir in vinegar and cilantro. ☑️Step 3 To serve, fill each tortilla with about 1/3 cup tofu filling. Top with cabbage, pico de gallo and/or guacamole, if desired. |
| Nutrition Facts Serving Size: 2 Tacos Per Serving: 394 calories; protein 18.8g; carbohydrates 41.5g; dietary fiber 10.1g; sugars 1.9g; fat 17.9g; saturated fat 2.4g; vitamin a iu 783.4IU; vitamin c 2.5mg; folate 8.4mcg; calcium 184.4mg; iron 4.5mg; magnesium 88.2mg; potassium 399.6mg; sodium 388.8mg; thiamin 0.1mg. Exchanges: 2 Fat, 2 Starch, 1 1/2 Medium-Fat Protein, 1/2 Lean Protein, 1/2 Vegetable |