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Recipes
Lentil Soup
By FamilySprouts
Place the olive oil into a large 6-quart Dutch oven and set over medium heat
- 2 tablespoons olive oil
- 1 cup finely chopped onion
- 1/2 cup finely chopped carrot
- 1/2 cup finely chopped celery
- 2 teaspoons kosher salt
- 1 pound lentils, picked and rinsed
- 1 cup peeled and chopped tomatoes
- 2 quarts chicken or vegetable broth
- 1/2 teaspoon freshly ground coriander
- 1/2 teaspoon freshly ground toasted cumin
- 1/2 teaspoon freshly ground grains of paradise
Spaghetti Squash w/Tomatoes and Herbs
By FamilySprouts
Nutrition Information per Serving: Calories: 120 Total Fat: 3
- medium spaghetti squash
- 2 cloves garlic, minced
- 2 tsp olive oil
- 1 can diced tomatoes, low-sodium, drained
- 1 Tbsp basil, chopped
- 1/8 tsp dried oregano
- 2-3 Tbsp grated Parmesan cheese
Baby's Stuffed Squash Bites
By FamilySprouts
* Transform the bread into breadcrumbs by placing in a food processor
- 1 yellow summer squash (you could substitute this with zucchini/courgette if you prefer)
- 1 clove of garlic, crushed (optional)
- 1/4 small onion, finely chopped
- 1/2 small carrot, peeled and grated
- 2 oz (1/2 cup) grated cheese (we used Parmesan cheese, but Cheddar cheese is good too)
- little olive oil
- pinch freshly ground black pepper (optional)
- 1 slice whole wheat bread*
Greek Salad (no lettuce)
By FamilySprouts
Greek salad, or horiatiki salata, is a rough country salad of juicy tomatoes, crisp cucumber, sliced red onion, gre...
- 3 tablespoons extra virgin olive oil
- 1 1/2 tablespoons lemon juice
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper, and extra for garnish
- 3 tomatoes, cut into wedges
- 1/4 red onion, sliced into rings
- 1/2 cucumber, sliced into thick half-moons
- 1/2 green pepper (capsicum), julienned
- 4 ounces (120g) feta cheese, cut into small cubes
- 16 kalamata olives
Roasted Red Pepper & Cashew Hummus
By FamilySprouts
A delicious and decadent version of hummus made with smoky roasted red peppers and creamy cashews
- 1 red pepper (capsicum)—deseeded and quartered
- 2 cloves garlic—roughly chopped
- 1 tablespoon lemon juice
- 2 tablespoons extra virgin olive oil
- 1/2 cup water
- 14 ounces (400g) canned chickpeas (garbanzo beans)—rinsed and drained
- 1 cup unsalted roasted cashews
- 1 teaspoon salt
Pesto
By FamilySprouts
Place pine nuts in a small skillet and set pan over medium heat
- Tbsp pine nuts
- 2 cup(s) basil, leaves, fresh
- 1/2 cup(s) reduced-sodium vegetable broth
- 1/4 cup(s) grated Parmesan cheese
- 1 Tbsp olive oil
- 2 clove(s) (medium) garlic clove(s), peeled
- 1/2 tsp table salt
Casamineto Rice & Bean Wraps
By FamilySprouts
For The Beans: 1.Sort the beans to remove little rocks and damaged beans
- For The Beans:
- ◦16 cups filtered water
- ◦1/2 teaspoon kosher salt (or adjust to your preference)
- ◦1 pound bag of dried small red beans
- ◦4 large cloves of garlic, peeled and cut in half (use 6 if cloves are small)
- ◦1 small brown or white onion, peeled and quartered, plus 1/2 onion chopped small
- ◦1 Tablespoon plus 1 teaspoon olive oil
- For the Rice:
- ◦1 tablespoon olive oil
- ◦1/2 cup chopped carrots (about 4 small carrots)
- ◦1/2 cup chopped celery (about 4 celery stocks)
- ◦1/2 cup chopped brown onion (about 1/4 to 1/2 of an onion)
- ◦1 1/2 cups brown jasmine rice (not quick cook)
- ◦3 cups low sodium chicken broth (or water or vegetable broth)
- ◦1/4 teaspoon kosher salt (omit if broth is salty)
- For The Wrap and Toppings:
- ◦1 tortilla per wrap
- ◦Warm toppings, such as corn, cheese, chicken, sautéed vegetables
- ◦Cold toppings, such as avocado slices, cilantro, lettuce, salsa
- ◦Squeeze of Lime
Stir Fried Vegetables
By FamilySprouts
Heat oil in a wok or large skillet over medium-high heat
- 1 tablespoon peanut oil
- 2 to 3 cloves garlic, minced
- 1 tablespoon minced fresh ginger
- 1 pound boneless, skinless chicken breasts, cut into strips
- 1 medium onion, diced
- 2 cups sliced carrots
- 1 red bell pepper, seeded and sliced into thin strips
- 2 cups sugar snap peas
- 1 (15-ounce) can baby corn, drained
- 2 cups broccoli florets
- 1/4 cup reduced-sodium soy sauce
- 2 teaspoons cornstarch
- 1 cup reduced-sodium chicken broth
Veggie Puff Pastry Cups
By FamilySprouts
1.Thaw or make home-made Puff pastry Dough
- Makes about 18 mini muffin Veggie Puff Pastry Cups. You will need mini muffin baking trays to bake the puff pastry cups.
- Ingredients
- ◦1/2 cup diced red onion
- ◦1/2 cup diced carrot
- ◦3/4 cups zucchini
- ◦1 cup mixed bag of frozen mushroom
- ◦1 tsp. cooking oil
- ◦1/2 tsp. salt
- ◦10 mint leaves finely slivered
- ◦2 tbsp finely chopped cilantro leaves
- ◦Puff Pastry sheets (Trader Joe’s sell them, I bought mine from my local Indian Store. Check the ingredients to be sure they’re unprocessed, or make your own.)