INSTANT POT VEGGIE AND WHITE BEAN SOUP
PREP TIME 15 MIN. – COOK TIME 20 MIN. READY IN 35 MIN. – SERVINGS 6
BLACK BEAN ENCHILADAS
PREP TIME 10 MIN. – COOK TIME 25 MIN. READY IN 35 MIN. – SERVINGS 4
Cooking spray ½ (16 oz) pkg frozen chopped kale, thawed and squeezed dry 1 cup prepared salsa verde 1 cup packed fresh cilantro 1 clove garlic 1 (15.5 oz) can Nature’s Promise Organic Low Sodium Black Beans, drained and rinsed
½ (16 oz) bag frozen mixed pepper strips, thawed and patted dry 1 cup reduced- fat shredded Mexican-blend cheeses, divided 8 whole wheat fajita-size flour tortillas
1 tbsp olive oil 2 slices bacon, finely chopped 1 cup diced onion 2 stalks celery, chopped 3 cloves garlic, minced 4 cups low-sodium vegetable broth ½ (16 oz) bag frozen peas and carrots
1 (15.5 oz) can low-sodium cannellini beans 2 medium zucchini, diced 3 cups cubed whole wheat French or Italian bread, crusts removed ½ cup finely grated Parmesan
STEP 1 Using the sauté function on an Instant Pot or multi-cooker, heat the oil. Add the bacon and cook 5 min., until browned, stirring occasionally. STEP 2 Add the onion and celery and cook 5–6 min., until vegetables begin to soften, stirring often. Stir in the garlic and cook 30 sec. Turn off sauté function. STEP 3 To Instant Pot, add the vegetable broth, frozen peas and carrots, beans, zucchini, and bread cubes, scraping up any browned bits. Season with salt and pepper. STEP 4 Seal and set to high pressure. Cook 5 min. Let naturally release 5 min. Stir to combine. Garnish with the Parmesan to serve.
STEP 1 Preheat oven to 375°F. Coat a 9x13- inch baking dish with the cooking spray. STEP 2 In a food processor or blender, purée the kale, salsa verde, cilantro, garlic, and ¼ cup water until smooth. Season with salt and pepper to taste. STEP 3 To a medium bowl, add the beans. Use a fork to mash some beans. To bowl, add the pepper strips, ½ cup cheese, and half of puréed salsa. Stir until well combined. Season with salt to taste. STEP 4 Divide bean mixture among the tortillas and roll up. Arrange seam-sides down in prepared baking dish. Top with remaining puréed salsa and remaining ½ cup cheese. Bake 20–25 min., until cheese is melted.
PER SERVING: 551 CALORIES, 17G FAT, 7G SATURATED FAT, 17MG CHOLESTEROL, 1284MG SODIUM, 76G CARBOHYDRATE, 14G FIBER, 7G SUGAR, 26G PROTEIN
PER SERVING: 194 CALORIES, 6G FAT, 2G SATURATED FAT, 9MG CHOLESTEROL, 408MG SODIUM, 27G CARBOHYDRATE, 5G FIBER, 4G SUGAR, 9G PROTEIN
SLOW COOKER CAJUN RED BEANS AND RICE
PREP TIME 15 MIN. – COOK TIME 7 HOURS 10 MIN. READY IN 7 HOURS 25 MIN. + SOAKING TIME SERVINGS 6
1 lb dried kidney beans, picked over 1 (32 oz) container Nature’s Promise Organic Low-Sodium Chicken Broth 3 stalks celery, finely chopped 2 bell peppers, seeded and diced ½ (12 oz) pkg andouille sausage,
very thinly sliced 1 cup diced onion 1½ tsp Cajun seasoning 1 tsp salt ½ tsp garlic powder 3 bay leaves 4 cups cooked brown rice, for serving 4 green onions, chopped, for garnish
STEP 1 In a large pot, combine the beans and enough cold water to cover by 2 inches. Cover and let stand at room temperature overnight. Drain beans and rinse out pot. Return beans to pot and cover with fresh water. Cover and heat to a boil on high. Boil, uncovered, 10 min. Drain. STEP 2 To a 4- to 5-qt slow cooker, add beans along with the chicken broth, celery, bell peppers, andouille, onion, Cajun seasoning, salt, garlic powder, and bay leaves. Cover with lid and cook on low 7–8 hours or high 3–4 hours, until beans are tender. STEP 3 When done, remove and discard bay leaves. Season with salt and pepper to taste. To serve, spoon beans over the rice and garnish with the green onions.
TIP You can use 2 (15 oz) cans kidney beans, drained, instead of dried. Skip step 1 and reduce chicken broth to 2 cups.
PER SERVING: 457 CALORIES, 3G FAT, 1G SATURATED FAT, 21MG CHOLESTEROL, 746MG SODIUM, 83G CARBOHYDRATE, 16G FIBER, 4G SUGAR, 27G PROTEIN
40 JANUARY 2021
SAVORYONLINE.COM
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