Fall is the BEST time to whip up some quality cooking! Just because you’re on the search for comfort food doesn’t mean it can’t be healthy. These recipes will wake up your taste buds and have you feeling all warm inside.
1. Black Bean Avocado Toast – this spin on classic avocado toast will have you craving quinoa and black beans for dinner!What You’ll Need:
1/3 cup uncooked red quinoa
½ (15 ounce) can of black beans – drained and rinsed
¼ cup thinly sliced white onion
½ carrot – finely grated
1 TBSP chopped fresh parsley (can substitute dried if you don’t have fresh available)
1 egg white
1 TBSP olive oil
1/3 cup freshly shredded cheddar cheese
1 ripe avocado sliced
2 pieces of wheat bread
Recipe Instructions:
- Boil quinoa in 1/3 of water in a medium sauce pan for about 20 minutes.
- Mash black beans into a thick paste and then add in onions, carrots, quinoa, parsley, egg, and ¼ TSP of salt.
- Form them into patties and put in the fridge to chill for 30-40 minutes.
- Heat oil in skillet and cook patties 5 minutes on each side. Patties should turn golden brown.
- Toast your bread, spread avocado on the toast, and top with shredded cheese.
- Place patty on top of the avocado spread and add toppings to your liking!
2. Cannellini Bean and Spinach Lentil Soup – for those warm winter nights, curl up next to a good book and a big bowl of soup!
What You’ll Need:
4 cups vegetable broth
1 (15 ounce) can cannellini beans – drain and rinse
3 cups fresh baby spinach (frozen will work too if you’re really in a pinch!)
½ chopped white onion
1 cup lentils
3 cloves of diced garlic
1 TSP salt
1 TSP pepper
1 TBSP olive oil
Recipe Instructions:
- Heat olive oil in large pot. Once warm, place in chopped onion and garlic. Cook until soft.
- Pour in vegetable broth and add one cup of water. Let boil.
- Add lentils and reduce heat to a simmer. Cook lentils for 15-20 minutes.
- Add cannellini beans and spinach. Stir and let cook for 2-5 minutes or until spinach is deep green and soft.
- Flavor with salt and pepper.
What You’ll Need:
12-ounce bag of frozen zucchini veggie spirals
½ white onion
4 cloves of garlic
1 can of diced tomatoes
2 cups of spinach
1 TBSP olive oil
1 TSP salt
Recipe Instructions:
- Heat olive oil in large a frying pan. Add in garlic and onion, cook for 2-5 minutes.
- Pour spinach, diced tomatoes, and frozen zucchini into frying pan. Cook for about 5 minutes, spinach should be soft and pasta should be al dente.
- Sprinkle with salt and serve!
Focus on eating healthy this fall. Whip up some heart-warming recipes full of fresh vegetables, iron, and protein. Remember, the more colorful the dishes the better! Running low on time? You don’t have to turn to unhealthy options and make sure to check the salt content before using anything from a can!