A Vegetarian Recipe for Black Bean Sliders with a Sweet Surprise Inside

I’ve been devouring the new book, Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School by dietitians Jill Castle and Maryann Jacobsen, and decided to cook up their recipe for Black Bean Sliders. My daughter, Leah, has been experimenting with being vegetarian—that’s a new decision, so the sliders looked like a great idea. I loved them. My husband, Don, loved them. Carolyn, who’s home from college, loved them. As for Leah. Well, let’s just say that when I presented them she asked “Is there pumpkin, squash, or sweet potato in these?” And when I answered, “Yes, sweet potato,” she wouldn’t take a bite. Isn’t it nice to know that even a Meal Makeover Mom can have a sometimes-picky eater?!

Black Bean Sliders via MealMakeoverMoms.com/kitchen #vegetarian

This recipe is so easy. Made with black beans, mashed sweet potato, shredded cheese, and cumin they come together in under 30 minutes. The sweet potato flavor is pretty mild, so I think if Leah had tried the sliders, she would have liked them. Oh well …

Black Bean Sliders

Makes 5 Servings

This recipe is adapted slightly from the Black Bean Sliders in Fearless Feeding. I served the patties on slider buns and topped them with cilantro and thin slices of red onion and tomato. Avocado slices would also be awesome. The sweet potato gives a subtle sweetness to the sliders and provides a full day’s worth of immune-boosting vitamin A. The next time I make the bean sliders (and yes, there will be a next time!), I will probably saute them in a nonstick skillet with some evoo to add a little more crispiness.

  • One 15-ounce can black beans, drained and rinsed
  • 1 tablespoon extra virgin olive oil, divided
  • 1 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon chili powder
  • 1 large egg
  • 1/3 cup plain bread crumbs
  • 1 medium sweet potato, cooked and mashed (without skin)
  • 1/2 cup shredded reduced-fat Mexican blend or Cheddar cheese

1. Preheat the oven to 350°F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside.

2. Place the beans, 2 teaspoons of the olive oil, cumin, garlic powder, and chili powder in the bowl of a food processor and pulse until combined (do not puree). Add the egg, bread crumbs, sweet potato, and cheese and pulse until combined.

3. Form the mixture into small patties (about 3 inches in diameter) and place on the prepared baking sheet. Brush the tops with the remaining oil and bake until golden brown, about 15 minutes. Flip the patties after 10 minutes for even cooking.

Nutrition Information per Serving (2 sliders without the buns): 170 calories, 6g fat (2g saturated), 310mg sodium, 22g carbohydrate, 5g fiber, 9g protein, 100% vitamin A, 10% vitamin C, 15% calcium, 10% iron

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For more Fearless Feeding recipes, check out their Mexican Lasagna and Greek Chopped Salad.

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A Vegetarian Recipe for Cauliflower Farro Salad: Guest Post From Our Intern, Caroline

Hi everyone: I am Caroline Lavery, a graduate student at Boston University. This past semester, I worked with The Meal Makeover Moms as an intern. Every week I took time out of my hectic studying schedule to help The Moms with research for their radio podcast, cook up healthy, great tasting recipes, and I even set up their Google Plus page! Liz and Janice taught me so much including one important point I will never forget in my future career as a registered dietitian: Food is like fashion. It needs to be stylish, practical, and make you feel great or you it won’t make it to the register.

Cauliflower Farro Salad via MealMakeoverMoms.com/kitchen

Cauliflower is one of my favorite veggies and apparently, I’m not the only one who loves it. It’s actually considered pretty trendy these days making its way into stir fries, mashes, and gluten free crusts. This cancer-fighting cruciferous vegetable is low in calories—just 25 per cup—and it’s packed with antioxidants and nutrients such as vitamin C and potassium.

Cauliflower Farro Salad via MealMakeoverMoms.com/kitchen #vegetarian

The Moms challenged me to come up with a new recipe for Meal Makeover Moms’ Kitchen. After a quick brainstorm, I decided to create a new family-friendly dish using cauliflower. Here I am helping Janice style the food and take a photo!

Cauliflower Farro Salad via MealMakeoverMoms.com/kitchen #vegetarian

 Cauliflower is the star of my crunchy, super flavorful salad with some scrumptious supporting ingredients including pecans, dried cranberries, farro (a nutritious ancient whole grain), and an orange to name a few. Serve my citrus-y side dish at your next cookout or party or make it a main meal with a bed of salad greens as the base.

Cauliflower Farro Salad

Makes 4 Servings

If you’re cooking for a crowd, you can easily double this recipe. It’s also versatile; you can swap out the pecans for walnuts, the dried cranberries for chopped dried apricots, and the farro with quinoa.

  • 1/2 head of cauliflower, cut into 1-inch bite-size pieces
  • 1 medium carrot, peeled and cut into 1/4-inch dice
  • 1/2 cup farro, cooked according to package directions (I used the 10-minute farro from Trader Joe’s), cooled
  • 1/3 cup lightly toasted pecan pieces
  • 1/3 cup dried cranberries
  • 1/4 English cucumber, peeled, seeded, and cut into 1/4-inch dice
  • 2 tablespoons roughly chopped fresh parsley
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons fresh orange juice
  • 1 tablespoon orange zest
  • 1 teaspoon balsamic vinegar
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper

1. Fill a medium saucepan about 2/3 full with water and bring to a rapid boil. While the water is heating, prepare a large mixing bowl with ice water and set aside. Place the cauliflower and carrots into the boiling water and cook until the desired texture is achieved (I like crisp but slightly tender), 1 to 2 minutes. Immediately drain the cauliflower in a colander and transfer to the ice water bath. (You can also drain and run under cold water.) Drain the cauliflower when cool and place in a large bowl.

2. Add the farro, pecans, dried cranberries, cucumber, and parsley and stir to combine.

3. Place the olive oil, orange juice, orange zest, balsamic vinegar, salt, and pepper in a bowl and whisk until well combined. Stir into the cauliflower mixture until all the vegetables are coated with the dressing. Season with additional salt and pepper to taste.

Nutrition Information per Serving (1 cup):  260 calories, 14g fat (1.5g saturated), 105mg sodium, 32g carbohydrate, 5g fiber, 5g protein, 60% vitamin A, 70% vitamin C

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Cauliflower Farro Salad via MealMakeoverMoms.com/kitchen #vegetarian

I’m not a vegan, but if I was this would be the perfect recipe; I might even toss in a cup of chickpeas for extra protein.

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1 Comment | Filed Under Grains, Sides, Vegetables, Vegetarian 

A Cinco de Mayo Recipe for Vegetarian Mexican Lasagna … And a Sneak Peek of the New Book, Fearless Feeding

When I asked a few friends the significance of Cinco de Mayo, their universal answer was Mexico’s Independence Day, which is like our Fourth of July. Well, they were all incorrect (and I actually thought my friends were relatively smart)! Mexico’s Independence Day is celebrated on September 16th. Cinco de Mayo actually commemorates the Mexican army’s unlikely victory over French troops at the Battle of Puebla on May 5, 1862. It is not a national holiday and is celebrated mostly in the state of Puebla, Mexico where it is called El Dia de la Batalla de Puebla (The Day of the Battle of Puebla). In the U.S., it has evolved into a celebration of Mexican heritage and pride, and for some, an excuse to eat chips and guacamole and drink margaritas!

Mexican Lasagna

I was flipping through a new book Liz and I received called Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School (Jossey-Bass, 2013) by dietitian colleagues, Jill Castle and Maryann Jacobsen, and saw a recipe for Mexican Lasagna that I thought would be perfect for Cinco de Mayo. So I invited my parents to join us for dinner and gave it a try.

CInco de Mayo

Mom and Dad were good sports and tried one of Don’s margaritas and Leah helped make the lasagna by slicing the green onions and chopping the mushrooms. Her parakeet ‘Jazzy’ kept a watchful eye! One of the tips in Fearless Feeding is to get teens into the kitchen cooking so they can learn and master some basic culinary skills … and that’s exactly what my daughter, Leah did tonight :)

MexicanLasagna

I made a couple of modifications to the recipe since Leah doesn’t like corn and is currently experimenting with a vegetarian diet; I substituted sauteed mushrooms for the corn and meat-free grounds for the ground chicken.

Ingredients for Mexican Lasagna

Mexican Lasagna 

Makes 10 servings

This is the vegetarian version of Mexican Lasagna from Fearless Feeding, but you could certainly make it with ground chicken or turkey and use corn in place of or in addition to the mushrooms. I served the lasagna topped with chopped avocado that I tossed with the juice of a lime, a bit of extra virgin olive oil, and a handful of chopped cilantro. For good measure, I added a spoonful of light sour cream.

  • 2 teaspoons extra virgin olive oil
  • 1/2 red onion, chopped fine
  • 2 teaspoons cumin
  • 2 teaspoons chili powder
  • One 8-ounce package sliced mushrooms, roughly chopped
  • One 12-ounce package veggie protein crumbles
  • One 15-ounce can black beans, drained and rinsed
  • 1 cup salsa
  • Six 8-inch flour tortillas
  • 2 cups shredded reduced fat Mexican cheese
  • 3 green onions, thinly sliced

1. Preheat the oven to 350° F.

2. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, cumin, and chili powder and cook, stirring frequently about 5 minutes. Add the mushrooms and cook until the mushrooms are softened, about another 5 minutes. Stir in the veggie crumbles, black beans, and salsa and heat through.

3. Coat the bottom of a 9 x 13-inch casserole pan with nonstick cooking spray. Cut the tortillas in half and layer 6 halves on the bottom of the pan, covering completely. Add half of the filling on top of the tortillas. Top with half of the shredded cheese (1 cup). Layer the remaining 6 tortilla halves. Top with the remaining filling. Cover with 1 cup shredded cheese and sprinkle the sliced green onions on top. Bake for 25 to 30 minutes or until the lasagna is heated through and the cheese is melted.

Nutrition Information per Serving: 240 calories, 7g fat (3g saturated), 710mg sodium, 29g carbohydrate, 5g fiber, 19g protein, 25% calcium, 15% iron

Print Recipe

Stay tuned for an interview with Jill Castle, co-author of Fearless Feeding, on this week’s Cooking with the Moms podcast.

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2 Comments | Filed Under Beans, Dinner, Holidays, New, PickyEaters, Vegetables, Vegetarian 

Whole Grain Sampling Day, a Recipe for Herby-licious Freekeh Salad, and a Giveaway for a Basket of Whole Grain Food Products {Giveaway Closed}

I am a big fan of (and do some consulting work for) Oldways, a nonprofit food and nutrition education organization in Boston, so when they asked me if I wanted to be a Whole Grain Ambassador to help them celebrate Whole Grain Sampling Day, I jumped at the chance. After all, part of what Liz and I do is encourage folks to eat more whole grains for better healthy along with vegetables, fruits, lean protein, seafood, healthy oils, and beans and nuts … of course.

Whole Grain Sampling Day 2012 via MealMakeoverMoms.com/kitchen

Last year, to celebrate Whole Grain Sampling Day, Liz and I joined Oldways as they drove around Boston on a Duck Boat handing out whole grain samples!

Whole Grain Sampling Day!

This year, being a Whole Grain Ambassador meant I got  a box of whole grain products to sample and another box to give away to a blog reader. I have especially enjoyed the Bob’s Red Mill muesli and the Way Better Snacks Sweet Potato Chips. Read on if you’d like to have an assortment of whole grains delivered to your door.

When Liz and I opened the box, the Freekehlicious freekeh sample caught our attention. We have talked about creating a recipe using freekeh (pronounced “free-ka”) for months now, partly due to the Nutrition Babes recent obsession with this trendy ancient grain. 

Freekehlicious Freekeh via MealMakeoverMoms.com/kitchen

Freekeh is wheat that is harvested while still young and green, and then parched, roasted, and dried. It’s higher in both fiber and protein than most other grains.

We were quite pleased with our first foray into the world of freekeh. The grain looks a little bit like barley and has a slightly nutty flavor and chewy texture.

For more information about the health benefits of whole grains and tips on how to cook them, visit the Whole Grains Council website.

Herby-licious Freekeh Salad

Makes 6 Servings

This Mediterranean-inspired salad is perfect for a side dish or a light lunch. For a vegetarian dish it boasts an impressive 11 grams of protein per serving.

  • One 9-ounce package Freekehlicious freekeh (1½ cups)
  • 1 medium cucumber (8 ounces) peeled, seeded, and cut into 1/2-inch dice
  • 2 plum tomatoes, halved, seeded, and cut into 1/2-inch dice
  • 1/2 cup crumbled feta cheese
  • 1/3 cup kalamata olives, roughly chopped
  • 1/4 cup toasted pine nuts
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice
  • 2 teaspoons lemon zest
  • Kosher salt and freshly ground black pepper

1. Cook freekeh according to package directions. Place in a large bowl and cool completely in the refrigerator.

2. Add the cucumber, tomato, feta cheese, olives, pine nuts, dill, mint, olive oil, lemon juice, and lemon zest and toss gently to combine. Season with salt and pepper to taste.

Nutrition Information per Serving (about 1 cup): 320 calories, 17g fat (3.5g saturated) 380mg sodium, 34g carbohydrate, 6g fiber, 11g protein, 10% vitamin C, 10% calcium, 10% iron

Print Recipe

GIVEAWAY NEWS: We are giving away a box of assorted whole grains so you can experiment with their great taste and variety every day.

TO ENTER: Leave a comment here or on Facebook and tell us how you incorporate whole grains into your family’s diet.

We will enter you into the giveaway additional times if you …

> Tweet about the giveaway with a link back to this post.
> Share the giveaway news with your Facebook fans and friends with a link back to the post.
> Follow us on Pinterest.
> Follow The Meal Makeover Moms on Twitter (@MealMakeovrMoms)

Please be sure to leave us a new comment every time you do something extra, and GOOD LUCK. The giveaway ends on April 10th at noon, and as always we’ll use Random.org to pick our winner.

Disclosure: I received a selection of whole grain products to sample but was not compensated for this post. All opinions are my own.

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63 Comments | Filed Under Grains, Lunch, Sides, Vegetables, Vegetarian 

A Month of Meal Makeovers in March on Pinterest … and a Celebration of National Nutrition Month … and a Recipe for Lightened Spinach-Artichoke Dip (Podcast #215)

Every March, the Academy of Nutrition and Dietetics (AND) hosts National Nutrition Month. This year, we decided to tip our hats to the event by creating a special board on Pinterest dedicated to A Month of Meal Makeovers in March. Featured on the board are some of our toughest makeovers ever for Whoopie Pies, Chicken Cordon Bleu, and Pop Tarts, but we also showcased makeover recipes from some of our fellow registered dietitians who also spend their days dreaming up delicious and nutritious recipes for families.

Lightened Spinach-Artichoke Dip via MealMakeoverMoms.com/kitchen #healthy #appetizer #spinach

On this week’s Cooking with the Moms radio podcast, we talk about our Nutrition Month Pin board and share a recipe for Lightened Spinach-Artichoke Dip from Regan Miller Jones, RD from The Professional Palate. Each of us made Regan’s recipe for our family and friends and trust us when we say that it’s hard to stop eating this dip! Head on over to Regan’s blog for the recipe; it’s well worth the cyber trip.

ToasterPastries2

We cooked up these Strawberry-Filled Toaster Pastries — a makeover of Pop Tarts — for our friends at Driscoll’s Berries. It was by far our most challenging makeover to date. Our Grab-and-Go Granola bars, which you’ll find in our cookbook, No Whine with Dinner, were definitely our second toughest makeover!

What follows are links to the makeover recipes we shared on our Pinterest Month of Meal Makeovers in March board:

Mediterranean Quinoa Rolls with Spinach and Mushroom by Andrea Stewart, RD

White Cheddar Jalapeño Pimento Cheese by Meme Inge, MS, RD from Living Well Kitchen

Skinny French Onion Soup by Carlene Thomas, RD from Healthfully Ever After

Rosemary Cauliflower “Steak” Parmesan by Jackie Newgent, RD

Barramundi with Lemon Sauce by Barbara Boyce, RD from Nutrition Budgeteer

Gluten Free Chocolate Chip Cookies by Anne Mauney, RD from fANNEtastic food

Better Than Chewy Bars by Alex Caspero MA, RD from Delicious Knowledge

Lightened Spinach-Artichoke Dip by Regan Jones, RD from The Professional Palate

Easy Breezy Buffalo Chicken Cheesesteaks by Mandy Rother and Beth Stark, RD from the Dietitian Duo

Slow Cooker Pulled Pork Sandwiches with Apple Cabbage Slaw by Katie Morford, MS, RD from Mom’s Kitchen Handbook

Cornmeal Crusted Fish Sticks by Serena Ball, MS, RD from Teaspoon of Spice

Quinoa & Kale Crustless Quiche by Danielle Omar, MS, RD from Food Confidence

Not Your Momma’s Tuna Salad Sandwich by Ashley Galloway MS, RD from The Fresh Beet

Italian Meatballs by Kathy Siegel, RD and Lauren Harris-Pincus, MS, RD from Nutrition Babes

Baked Oatmeal Squares with Dried Cherries by Deanna Segrave-Daly, RD from Teaspoon of Spice

Vegan Birthday Cake by Janel Ovrut Funk, MS, RD from Eat Well with Janel

Dark Chocolate Walnut Oatmeal Cookies by Melanie Zook, MS, RD from Fresh Start Nutrition

Tofu Veggie Burgers by Bonnie Giller, MS, RD from BRG Health Solutions

Zesty Slow Cooker Sloppy Joes by Rebecca Scritchfield MA, RD from Rebecca Thinks

Mom’s Best Ever Banana Bread by Jen Haugen, RD from Down to Earth Dietitian

Dark Chocolate Peanut Butter Hearts by Elizabeth Jarrard, RD from Don’t White Sugar Coat It

We made two tweaks to Regan’s recipe: We added some lemon zest and we gave the artichokes a few whirrs in the food processor versus adding them quartered.

Show 215: A Month of Meal Makeovers in March [ 35:51 ] Play Now | Play in Popup | Download
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Just in Time for Passover, A Recipe for Mushroom Matzo Kugel

The second Passover seder is tonight, though I must admit that I celebrated the holiday early this year. Over the weekend, we visited my family in Connecticut where we sat down to my mom’s best-in-the-world matzo ball soup and my niece’s hardest-in-the-world-to-find afikomen. I made two vegetable side dishes for the meal: Roasted Fennel and Carrots with Pecorino from the Food Network’s Giada De Laurentis and a Sweet Potato and Apple Kugel from Martha Rose Shulman of the New York Times.  Now that I’m back home, I thought it would be fun to treat my immediate family to a new recipe tonight for Mushroom Matzo Kugel.

matzo3

Fresh herbs can turn a simple side dish into something sensational!

Use regular or whole wheat matzo. If you can’t find cremini at your local market, use portobello or button mushrooms.

Mushroom Matzo Kugel
Makes 12 Servings

Kugels are often sweet, but once in a while, I like to cook up something more savory for Passover. This kugel is made with matzo — use whole wheat if you can find it at the market — and lots of chopped up vegetables. The herbs add a flavor punch and look lovely as a garnish.

  • 3 tablespoons extra virgin olive oil, divided
  • 1 medium onion, cut into 1/4-inch dice
  • 2 medium carrots, shredded on the large holes of a box grater (about 1 cup)
  • 1 pound cremini mushrooms, roughly chopped
  • 2 cloves garlic, minced
  • 3/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/4 cup roughly chopped fresh parsley
  • 2 teaspoons chopped fresh thyme
  • 10 matzos, broken into 1-inch pieces
  • 3 cups all-natural vegetable broth
  • 4 large eggs, beaten

1. Preheat the oven to 350°F. Lightly oil or coat a 9 x 13-inch baking pan or dish with nonstick cooking spray and set aside.

2. Heat 1 tablespoon of the oil in a large Dutch oven or saucepan over medium heat. Add the onion and cook, stirring frequently, until tender, about 7 minutes. Stir in the remaining 2 tablespoons oil, carrots, mushrooms, garlic, salt, and pepper and continue to cook, stirring frequently, until the  mushrooms release their liquid and the vegetables are tender, about 10 minutes. Add the parsley and thyme.

3. While the vegetables are cooking, place the matzos in a large bowl. Add the broth and stir to combine. Stir every minute or 2 until the liquid is absorbed, about 10 minutes.

4. Add the matzo mixture to the cooked vegetables and stir to combine. Taste and season with additional salt and pepper if needed. Stir in the eggs. Transfer the matzo mixture to the prepared baking dish and bake, uncovered, until set, about 45 minutes. Cover with aluminum foil after 30 minutes if the top of the kugel begins to brown too much. Garnish with additional parsley and thyme.

Nutrition Information per Serving: 180 calories, 5g fat (1g saturated), 220mg sodium, 25g carbohydrate, 2g fiber, 6g protein, 40% vitamin A

Print Recipe

My sister, Amy, hosted Passover this year. We had my mom’s matzo ball soup, and Josh, who is turning 18 in less than a month, ate us out of house and home. (See plate piled high with kugel, mashed potatoes, brisket, green beans, and salmon!)

Josh, Tim, and Uncle John on the left / John, Simon, and Cousin Andrea on the right. (Hey, I just noticed the cell phones on the table. Those teens better not have been texting…)

Wishing everyone who celebrates a happy and healthy Passover.

 

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Comment | Filed Under CulinaryAdventures, Dinner, Holidays, Sides, Vegetables, Vegetarian 

A Recipe for Black Bean Enchiladas with Pumpkin Sauce and a Celebration of Cilantro for The Recipe Redux

When we heard about this month’s Recipe Redux “Green with Herb Envy” cooking challenge, we had one of those LOL moments. The image of green things popping from the earth, backyard gardens, and thumbing through seed catalogs seems light-years away! The Boston suburbs are still blanketed in snow, so instead of seeing green, everything outside right now is bright white. Those poor little crocuses don’t even seem to have a chance. Yes, March came in like a lion … and it’s clearly going out like one.

We love participating in the monthly Recipe Redux blogger roundup, so we decided not to let a little 10-inch snowstorm stop us. We chose gorgeous, aromatic cilantro as our featured herb, and although we may not have used it in a nontraditional way, rather than the usual garnishing afterthought, we added a giant handful right to the bean enchilada filling.

Black Bean Enchiladas with Pumpkin Sauce via MealMakeoverMoms.com/kitchen #pumpkin #beans

Herbs like cilantro really wow us. They bring big, bright flavors to recipes, help home cooks cut back on the need for lots of salt, they’re pretty to look at, and they’re packed with antioxidants. When we think of herbs—parsley, mint, cilantro, basil, rosemary, thyme—we think “vegetable.”

Black Bean Enchiladas with Pumpkin Sauce via MealMakeoverMoms.com/kitchen #pumpkin #beans

Cilantro is one of those love-it-or-hate-it foods (kind of like goat cheese, which, we’re happy to say, we also love). We chose it for the Recipe Redux because we find ourselves turning to it all year long.

Boosting the good nutrition in everything we make is always a priority, and it was super easy with this recipe. In addition to the half cup chopped cilantro in the filling, we also added nutrient-rich black beans, baby spinach, corn, and low-fat cheese. For the tortillas, we turned to 100% whole wheat, and we enhanced the enchilada sauce with half a cup of canned pureed pumpkin.

Black Bean Enchiladas with Pumpkin Sauce

Makes 8 Servings

The idea for incorporating pumpkin into the enchilada sauce came from Stacey M., a mom and a fan from Eagle, CO. Stacey wrote: “Pumpkin has become a staple for us for all meals. I made enchiladas tonight. I use canned enchilada sauce and even the mild is a bit too spicy for the girls (they are 4 and 6), but I love spicy food. I puree the can of sauce with about 1/2 – 1/3 cup of canned pumpkin to cut the spice, add nutrition, and thicken it up. I don’t think any of them have figured it out! My girls are pretty good eaters and love sour cream so I serve it with the enchiladas. Add a cup of milk and I can have my slightly spicy dinner that everyone will eat!!” We suggest you garnish with additional cilantro, chopped tomatoes, sliced olives, diced or sliced avocado, and lime wedges.

  • 1 tablespoon expeller pressed canola oil
  • 6 green onions, chopped (white and light green parts only)
  • One 6-ounce bag baby spinach, roughly chopped
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 2 cups shredded reduced-fat Cheddar cheese, divided
  • One 15-ounce can black beans, drained and rinsed
  • 1 cup frozen corn kernels, thawed
  • 1/2 cup roughly chopped fresh cilantro
  • One 15-ounce can enchilada sauce (mild, medium, or hot)
  • 1/2 cup canned 100% pure pumpkin
  • Eight 8-inch whole wheat flour tortillas

1. Preheat the oven to 375°F. Lightly oil or coat a 9 x 13-inch baking pan or dish with nonstick cooking spray and set aside.

2. Heat the oil in a large nonstick skillet over medium heat. Add the green onions and cook, stirring frequently, until softened, 3 minutes. Add the spinach, cumin, and chili powder and continue to cook, stirring frequently, until wilted, 3 more minutes. Transfer the cooked veggies to a large bowl and set aside to cool, about 5 minutes. When cool, stir in 1 cup of the cheese, beans, corn, and cilantro until well combined.

3. Meanwhile, place the enchilada sauce and pumpkin in a medium-size bowl and whisk until well combined. Spread 1/2 cup of the mixture evenly on the bottom of the prepared baking pan.

4. To assemble the enchiladas, place 1/2 cup of filling down the center of each flour tortilla. Roll up tightly, tucking in the ends, and place seam side down in the dish. Cover evenly with the remainder of the sauce, sprinkle with the remaining 1 cup cheese, and bake, uncovered, until bubbly, about 20 minutes.

Nutrition Information per Serving (1 enchilada): 310 calories, 11g fat, (3g saturated, 0.2g omega-3), 730mg sodium, 41g carbohydrate, 8g fiber, 16g protein, 60% vitamin A, 15 vitamin C, 25% calcium, 15% iron

Print Recipe

Check out all of the other blog posts from our fellow herb-loving Recipe Reduxers …

get the InLinkz code

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15 Comments | Filed Under Beans, Dinner, RecipeRescue, Vegetarian 

An Oscar Party Recipe for South-of-the-Border Tortilla Soup (Recipe Redux February Challenge)

Every year when the Oscars roll around, we stay up late to hear the results, but then we wonder, “Why on Earth did we stay up so late? We haven’t seen any of the movies!” This year is no exception … with the exception of Lincoln. I prefer watching my movies from the comfort of my own home, and the movies I often gravitate to are the ones with a foodie theme. Over the years, some of my faves have been Babette’s Feast, Big Night, Eat Drink Man Woman, Food Inc., and my ALL-TIME favorite … Tortilla Soup.

Last year, 39 million people watched the Oscars; that’s a lot of parties! In honor of Oscar night, this month’s Recipe Redux cooking challenge theme was to create a healthy recipe inspired by a favorite food scene or featured dish from any movie. Once I heard about the challenge, Tortilla Soup came immediately to mind … and so did this bean-filled recipe for South-of-the-Border Tortilla Soup, adapted from our second cookbook, No Whine with Dinner.

I had so much fun taking photos of this colorful and nutrient-rich soup!

I grew up in a family of three girls — I’m the “pickle in the middle” — so maybe that’s why I loved Tortilla Soup so much. It’s about a Mexican-American family living in California. The dad is a widower, and his three grown daughters still live under his roof. The dad is a chef, and his elaborate, home-cooked meals always bring the family together. The movie is filled with all sorts of hilarious happenings (which often unfold at the dinner table), though some of the scenes are a bit spicy. Chefs Mary Sue Milliken and Susan Feniger (AKA Too Hot Tamales) worked on the movie set preparing and styling the food.

I made some tweaks to our original recipe. Instead of using a 15-ounce can of tomato sauce, I used a 15-ounce can of super-flavorful Muir Glen Organic 2012 Reserve Fire Roasted Petite Diced Tomatoes. I pureed the tomatoes before adding because my boys don’t like lumps. I added a few pinches of chipotle chili powder, and for the toppings, I tossed in some leftover roasted chicken.

South-of-the-Border Tortilla Soup

Makes 6 Servings

This recipe is adapted from No Whine with Dinner: 150 Healthy, Kid-Tested Recipes From the Meal Makeover Moms. It calls for making your own corn tortilla chips. But you could certainly use your favorite store-bought chips instead. I love this recipe because it’s perfect for cozy family dinners and entertaining. You can make it vegetarian by using vegetable broth and opting out of the optional chicken topping.

  • 2 tablespoons expeller pressed canola oil, divided
  • 1 small onion, cut into ¼-inch dice (about 1 cup)
  • 2 large cloves garlic, minced
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • One 32-ounce carton all-natural chicken broth or vegetable broth (4 cups)
  • One 15-ounce can fire roasted petite diced tomatoes (or tomato sauce), pureed as desired
  • One 15-ounce can black beans, drained and rinsed
  • 1 cup frozen corn kernels, thawed
  • Ten 6-inch corn tortillas, sliced in half and then sliced into ¼-inch-wide strips
  • 1 tablespoon cornstarch
  • 1 tablespoon cold water
  • Optional toppings: Shredded reduced-fat Monterey Jack or Mexican blend cheese, diced avocado, diced roasted chicken, chopped fresh cilantro, reduced-fat sour cream, lime wedges

1. Heat 1 tablespoon of the oil in a large Dutch oven or saucepan over medium heat.  Add the onion and cook, stirring frequently, until softened, about 7 minutes.  Add the garlic, cumin, and chili powder and cook an additional 1 minute.

2. Stir in the broth, tomatoes, black beans, and corn. Cover, raise the heat to high, and bring to a boil. Reduce the heat and simmer, uncovered, until the flavors meld, about 10 minutes.

3. Meanwhile, heat the oven to 400°F.  Place the corn tortilla strips in a large bowl and toss with the remaining 1 tablespoon oil until well coated.  Place on a baking sheet and cook until golden and crispy, stirring halfway through to ensure even cooking, 10 to 15 minutes.

4. To add more body to the soup, whisk together the cornstarch and water in a small bowl (this is called a slurry). Bring the soup back up to a boil, stir in the slurry, and cook, stirring constantly, until the mixture thickens slightly, about 3 minutes.

5. Serve in individual bowls, top with the tortilla chips and the optional toppings as desired.

Nutrition Information per Serving (1 generous cup): 210 calories, 6g fat (0g saturated, 0.4g omega-3), 630mg sodium, 35g carbohydrate, 6g fiber, 7g protein, 10% vitamin A, 10% vitamin C, 10% iron

Print Recipe

I used my Diptic app to merge my two photos together. Which photo do you like better? The one on the left features a flow blue plate that I bought at a local antique shop. The picture on the right showcases a bowl that was handed down from my great grandmother, Katie London. (And yes, she emigrated to the U.S. from the U.K.)

Read on for all of the other amazing and nutritious Oscar party recipes from my fellow Recipe Redux dietitian bloggers:
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12 Comments | Filed Under Beans, Dinner, NoWhineWithDinner, RecipeRescue, Soups/Stews, Vegetables, Vegetarian 

A Recipe for Peanut Butter & Chickpea Soup for My Vegetarian Husband

When your husband decides to become a vegetarian — albeit a fish-eating one — but your teenage boys crave chicken and beef, what’s a wife and mom to do? Over the past few months, I’ve spent a lot of time adapting recipes (see my recent recipe for Loaf Pan Lasagna) and cooking up ways to satisfy Tim’s new appetite for meatless meals and my boys’ big-time hunger for meat. In our cookbook, No Whine with Dinner, we have a recipe for Piping-Hot Peanut Butter Soup that’s made with chicken and rice. My kids love it, so I decided to modify it a bit by swapping the chicken with chickpeas (garbanzo beans) and the rice with farro (I’m currently on a farro kick). This soup is hearty, nutritious, filled with fiber, and best of all, it’s a definite palate pleaser!

Whether you’re a vegetarian or not, you are going to adore this luscious winter soup. It’s filled with an array of great-tasting, nutrient-rich ingredients: peanut butter, bell peppers, chickpeas, and farro. (To learn more about farro, tune into our Ancient Grains podcast episode #153.)

Farro is an ancient grain that’s made a comeback recently. It’s clearly a trendy whole grain since Trader Joe’s now offers it in a quick-cook, 10 minute version. I love this product. TJs also makes a 10-minute bulgur and a 10-minute barley. Talk about an easy way to get more whole grains on the table!

Peanut Butter & Chickpea Soup

Makes 6 Servings

Making the switch from the original chicken called for in the recipe to chickpeas was easy. Just open a can, rinse and drain, and voila, a vegetarian soup! If you don’t have farro on hand, by all means, use the 3/4 cup instant brown rice from the original.

  • 1 tablespoon canola oil
  • 1 small onion, cut into ¼-inch dice (about 1 cup)
  • 1 medium red or orange bell pepper, cut into ¼-inch dice (about 1½ cups)
  • 2 cloves garlic, minced
  • One 32-ounce container all-natural vegetable broth
  • One 15-ounce can tomato sauce
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon celery seed
  • 1/8 teaspoon freshly ground black pepper
  • One 15-ounce can Garbanzos (AKA chickpeas), drained and rinsed
  • 2/3 cup creamy peanut butter
  • 1/2 cup 10-minute farro
  • Roasted peanuts, chopped, optional

1. Heat the oil in a large Dutch oven or saucepan over medium heat. Add the onion and cook, stirring frequently, until softened, about 7 minutes. Add the bell pepper and garlic and cook, stirring frequently, until the pepper softens, an additional 5 minutes.

2. Stir in the broth, tomato sauce, curry powder, cumin, chili powder, cinnamon, celery seed, and pepper. Cover, raise the heat, and bring to a boil. Reduce the heat and simmer, covered, until the flavors meld, about 15 minutes.

3. Add the chickpeas, peanut butter, and farro and stir well until the peanut butter melts into the soup. Cover, return to a simmer, and cook until the farro is tender, about 10 minutes. Season with kosher salt and pepper to taste. Top each serving with peanuts as desired.

Nutrition Information per Serving (1 generous cup): 310 calories, 15g fat (2.5g saturated, 0.2 omega-3), 670 mg sodium, 34g carbohydrate, 7g fiber, 12g protein, 35% vitamin A, 80% vitamin C, 10% iron

Print Recipe

I couldn’t resist sharing this photo. This is what it looked like when I set up to take a photo of the soup. My food photography — which, when I’m not with Janice, I do with my iPhone 5 — often entails laying out some old barn board and a bunch of different fabrics and gathering up an array of pretty dishes. I use a white tri-board to bounce light back onto the subject. In other words, I make a mess :)

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7 Comments | Filed Under Beans, Dinner, Grains, Soups/Stews, Vegetables, Vegetarian 

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