Category Archives: Vegetables

Curried Carrot Soup

Curried Carrot Soup 3 tablespoons canola oil 2 teaspoons curry powder 8 medium carrots, peeled and thinly sliced 4 medium stalks celery, thinly sliced 1 medium onion, coarsely chopped 5 cups reduced-sodium chicken broth 1 tablespoon lemon juice 1/2 teaspoon … Continue reading

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Sauteed Kale with White Beans and Garlic

Summary: this recipe is a nutritional powerhouse – high in dietary fiber, vitamin A and vitamin C – and it cooks up in 15 minutes or less! Ingredients 2 tablespoons extra-virgin olive oil 3 garlic cloves, minced 1/4 teaspoon crushed … Continue reading

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Lentil Salad

Ingredients 1 cup dried lentils, sorted 1/2 cup crumbled feta cheese, reduced-fat 1 tablespoons extra virgin olive oil 2 tablespoons balsamic vinegar 1 cup cherry tomatoes, halved 2 green onions, finely chopped Salt and pepper to taste Instructions Rinse sorted … Continue reading

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Spicy Pea Soup

Summary: This soup may be frozen – cool soup, discard bay leaf, transfer to a freezer-safe container and store up to 3 months. To serve, heat in microwave 5 minutes, thin with water if needed, stir and continue heating 3-5 … Continue reading

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Garden Lasagna

Ingredients 2 cups onion, chopped 4 cloves garlic, minced 2 teaspoons olive oil, divided 2 cups zucchini, chopped into matchstick strips (about 8 ounces) 2 cups yellow squash, chopped into matchstick strips (about 8 ounces) 2 cups carrot, thinly sliced … Continue reading

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Veggie Cheese Strata

Ingredients 1 teaspoon olive oil 2 cups diced zucchini 2 cups sliced mushrooms 1 cup diced red bell pepper 1 cup diced onion 2 garlic cloves, minced 3/4 cup chopped drained canned artichoke hearts 8 cups cubed multi-grain bread (about … Continue reading

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Turnip Soup

Ingredients 4 large turnips, chopped 2 medium potatoes cut into 1 inch cubes 4 cups 1% milk 2 cups water 1 tablespoon margarine 1 teaspoon sugar 1/2 teaspoon salt Ground black or white pepper to taste Instructions Chop or dice … Continue reading

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Minestrone Soup

Ingredients 3 cups reduced-sodium vegetable or chicken broth 1 (28-ounce) can of low sodium diced tomatoes 1 (15-ounce) can of white cannellini or navy beans, drained, rinsed 2 carrots, peeled and chopped 1 celery stalk, chopped 1 cup onion, chopped … Continue reading

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Light Guacamole

Ingredients 2 large ripe avocados, peeled, divided 1 cup (8 ounces) fat-free sour cream 1/4cup chopped onion 1 jalapeno pepper, seeded and chopped 1-2 tablespoons minced fresh cilantro 4 teaspoons lemon juice 1/2 teaspoon salt 1/2 teaspoon ground cumin 1/8 … Continue reading

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Butternut Squash and Leek Soup

Ingredients 1 whole garlic head 4 teaspoons olive oil 6 cups thinly sliced leek (about 4 large) 4 cups cubed peeled butternut squash (about 1 medium) 2 cups water 2 cups fat-free, low-sodium chicken broth 1/2 teaspoon salt 1/2 teaspoon … Continue reading

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