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Bean Bolognese

Bean Bolognese

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Eating Well Magazine - December 2006 4 servings, about 3/4 cup sauce each Per serving: 443 calories; 11 g fat (

  • 1 14-ounce can salad beans, (see Shopping Tip) or other beans, rinsed, divided
  • 2 tablespoons extra-virgin olive oil
  • 1 small onion, chopped
  • 1/2 cup chopped carrot
  • 1/4 cup chopped celery
  • 1/2 teaspoon salt
  • 4 cloves garlic, chopped
  • 1 bay leaf
  • 1/2 cup white wine
  • 1 14-ounce can diced tomatoes
  • 1/4 cup chopped fresh parsley, divided
  • 8 ounces whole-wheat fettuccine
  • 1/2 cup freshly grated Parmesan cheese
4.5/5 (2 Votes)

Spicy Tomato Soup

Spicy Tomato Soup

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From the Humane Society Nutritional info per serving: Calories: 200 Fat: 14 g Fiber: 4 g Protein: 3 g C

  • 3 tablespoons olive oil
  • 4-5 cloves garlic, minced
  • 1/2 medium yellow onion, chopped
  • 1 stalk celery, minced
  • 1 teaspoon crushed red pepper, or to taste
  • 2 teaspoons dried thyme
  • 1 teaspoon dried marjoram
  • 1/2 cup red wine
  • Two 28-ounce cans diced tomatoes
  • Ample handful fresh basil, chopped into medium-sized pieces
  • 1 cup low-salt vegetable broth
4.6/5 (20 Votes)

Mixed Vegetable Casserole

Mixed Vegetable Casserole

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POINTS® value | 4 per serving Here's a hearty main course that'll knock the autumn chill right out of the ball ...

  • 1 1/2 cups reduced-sodium fat-free chicken broth
  • 1 cup fat-free milk
  • 1/4 cup all-purpose flour
  • 1 tsp dry mustard
  • 1 cup shredded reduced-fat Cheddar
  • 1/2 cup finely grated Parmigiano-Reggiano, divided
  • 1 lb frozen small broccoli florets, thawed
  • 1 lb frozen small cauliflower florets, thawed
  • 1 medium red bell pepper, diced
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 1 cup panko bread crumbs
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • Cooking spray
4/5 (1 Votes)

Potato Soup - Mike's Favorite

Potato Soup - Mike's Favorite

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You don’t need insane amounts of cream to make an insanely creamy, delicious potato soup

  • 6 tablespoons butter
  • 2 cups onion, diced
  • 1/2 cup all-purpose flour
  • 4 cups chicken stock
  • 4 cups milk, warmed
  • 3 pounds potatoes, diced (I recommend Yukon gold potatoes)
  • 2 cups sharp cheddar cheese, shredded
  • 1 cup plain Greek yogurt or sour cream
  • 2 teaspoons Kosher salt, or more to taste
  • 1 teaspoon, black pepper, freshly-cracked
  • Optional toppings: thinly-sliced green onions or chives, shredded cheese, bacon, sour cream
4.3/5 (4 Votes)

Creamy Tofu-Herb Dressing

Creamy Tofu-Herb Dressing

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Weight Watchers = 1 Pts Plus Serving Size: 4 tsp

  • 6 1/2 oz lite silken tofu, about 3/4 cup
  • 6 Tbsp olive oil, extra virgin
  • 1/4 cup(s) apple cider vinegar
  • 2 Tbsp water
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper, freshly ground
  • 1/4 cup(s) basil, fresh, chopped
  • 2 Tbsp uncooked shallot(s), minced
  • 2 Tbsp dill, fresh, chopped
  • 2 Tbsp fresh tarragon, chopped
4.7/5 (9 Votes)

Tofu with Roasted Veggies

Tofu with Roasted Veggies

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PER SERVING (3 pieces of tofu with 1½ cups roasted vegetables & bulgur) Calories: 360 Total Fat: 16 g Sat Fat: ...

  • 14 oz. firm tofu drained
  • 1/4 cup balsamic vinegar
  • 3 cloves garlic, minced
  • 1 tbsp reduced-sodium soy sauce
  • 3 tbsp extra-virgin olive oil, divided
  • 1/2 lb cremini mushrooms
  • 1 bunch scallions, chopped
  • 1 cup bulgur
  • 1 1/4 cups boiling water
  • 2 bell peppers, quartered
  • 10 sprigs flat-leaf parsley, minced
  • 1 tbsp fresh lemon juice
  • 1/4 tsp kosher salt
0/5 (0 Votes)

Lentils with Cauliflower

Lentils with Cauliflower

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Vegetarian Times - January 1970 Per (2) Servings: Calories: 217 Protein: 13 g Total Fat: 5

  • 2 tsp. olive oil
  • 1/4 cup green onions
  • 2 cloves garlic, minced (2 tsp.)
  • 1.5 tsp. ground cumin
  • 1 medium head cauliflower, cut into 1-inch florets and roasted
  • 1 can diced tomatoes
  • 8 oz. mushrooms
  • 15 oz. can cooked lentils (1.5 cups cooked or 1/2 cup dry)
  • Paprika for garnish, optional
  • salt/pepper
4/5 (1 Votes)

Falafel Burgers

Falafel Burgers

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The Vegan Table 186 calories, 3g fat, 6g protein, 3g fiber Sauce: 34 calories, 2g fat, 1g protein, trace fib

  • Sauce:
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 yellow onion diced
  • 3 garlic cloves minced
  • 1/4 cup chopped fresh parsley
  • 2 tbsp tahini
  • 1 1/2 - 2 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp salt
  • 1/8 tsp fresh ground pepper
  • 1/4 tsp cayenne pepper
  • 1 tsp lemon juice
  • 1 tsp baking powder
  • 1 cup plain bread crumbs
  • 1 container plain yogurt
  • 1-2 tbsp tahini
  • 1/2 cucumber, peeled, seeded, finely chopped
  • 1-2 tsp lemon juice
  • 1 tsp dried dill
4/5 (1 Votes)

Taco Seasoning

Taco Seasoning

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From Clean & Delicious: http://cleananddelicious

  • 2 tbsp. chili powder
  • 1 tsp. garlic powder
  • 1/2 tsp. onion powder
  • 1/4 tsp. cayenne pepper
  • 1 tsp. oregano
  • 1 tsp. paprika
  • 1 tbsp. ground cumin.
  • Salt and pepper to taste
  • 1/2 tsp. cocoa powder
4.7/5 (14 Votes)

Black Bean Burgers

Black Bean Burgers

By

Molly Katzen - Get Cooking Batter is very soft

  • 1/2 cup finely minced red or yellow onion
  • 2 15 oz cans black beans (about 3 cups cooked)
  • 1 large egg, well beaten
  • 1 cup toasted breadcrumbs
  • 1 tsp ground cumin
  • 2 tsp minced garlic
  • 1/2 tsp salt
  • 1/8 tsp black pepper
0/5 (0 Votes)