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Meatless Monday: Southwestern Lentil Soup
Original Author: Kylie Harris, Searcy County | Adapted for Blog: Torrie Smith, Van Buren County, University of Arkansas
The weather is heating up and so is the flavor in this recipe! Bring some extra “yum” to dinner with this Southwestern Lentil Soup. Simple, cheap, and delicious, means this meal couldn’t be more perfect!
Lentils are a food that doesn’t get nearly enough attention. They are in the legume family with beans and peas and come in a variety of colors. Just like beans they provide an excellent source of protein, carbohydrates, dietary fiber, and many vitamins and minerals.
Not only are lentils nutrient dense they are also very cost effective.
Just like beans, a 15 – 16 oz can (rinsed and drained) can be enough for three servings but buying them dry can lead to more savings. A one- pound bag is about 13 servings of lentils.
Dry lentils are easy to cook too and don’t even require soaking!
Before cooking rinse lentils and pick out any small stones, dirt pieces, or withered lentils. One cup of lentils with three cups of water only needs to simmer for 15 – 20 minutes and will result in about 2 ½ cup of cooked lentils. Season after cooking to your liking.
Substitute them for meat in chili, tacos, and meatloaf or just be add to vegetables, salad, and pasta.
After cooking, lentils can be stored in a covered container for 4-5 days. They can also be frozen and used within three months. Dry lentils can be stored in an air-tight container for up to a year or to the expiration date on the original package. After that time quality decreases and length of cooking time could increase.
Ingredients
· 4 cups low-sodium chicken broth
· 4 cups water
· 1-pound dried lentils
· 1 bag frozen carrots, onion, and celery blend (about 12 ounces)
· 2 cans chili ready tomatoes (do not drain)
· 1 tablespoon ground cumin
· 1 tablespoon chili powder
In a large soup pot with a lid, add all ingredients. Bring to a boil.
Once boiling, reduce heat to a simmer and cover.
Stir occasionally to prevent sticking. If soup becomes too thick, add more water as needed.
Cook 30 minutes, or until lentils are tender.
Optional toppings: shredded cheese, chopped cilantro, diced fresh onions, and jalapenos.
Meatless Monday: Creamy Vegetable Casserole
Original Author: Kylie Harris, Searcy County | Adapted for Blog: Torrie Smith, Van Buren County, University of Arkansas
Meatless meals are gaining popularity because they are cost effective.
Shopping smart doesn’t just have to mean skipping the meat. Follow these tips to save more!
1. Eat before you shop. Being hungry can lead to impulse buys and
less healthy choices.
2. Look for sales flyers and discounted items.
3. Use coupons BUT only for things you need and use.
4. Scan the whole shelf, top to bottom. Stores usually stock the
most expensive things at eye level.
5. Buy store brands when possible, they’re cheaper.
6. Check the back for the freshest items, especially in produce,
meat and dairy.
Creamy Vegetable Casserole
Ingredients Directions Nutritional Information
· 1 T olive oil
· 1 cup celery, chopped
· ½ cup onion, chopped
· 2 (15-ounce) cans low-sodium mixed vegetables, drained and rinsed
· 1 (15-ounce) can low-sodium corn, drained and rinsed
· 1 cup reduced-fat cheese, shredded
· ¾ cup low-fat sour cream
· 1 cup cornflakes, crushed
Preheat oven to 350°F. Spray 9x9 baking dish with non-stick cooking spray. In large skillet, cook onions and celery in olive oil until softened. In large bowl, mix all ingredients (except corn flakes) until well combined. Pour into baking dish. Top with cornflakes. Bake30-40 minutes or until hot throughout. Allow to sit 10 minutes before serving.