Recipes

• 1 tablespoon olive oil
• 1 celery stalk, chopped
• ½ medium onion, chopped
• 1 medium carrot, chopped
• 1 clove garlic, minced
• ¾ cup dry lentils, rinsed
• 1 quart vegetable broth or water
• 1 medium sweet potato, peeled and chopped, optional
• 2 tablespoons apple cider vinegar or lemon juice, optional

• Heat the olive oil in a large stockpot over medium-high heat.
• Add the celery, onion, carrot, and sweet potato, if using. Sauté for 6–8 minutes, stirring frequently, until the onion is translucent.
• Add the garlic and lentils. Cook for 2 minutes, stirring constantly.
• Add the vegetable broth or water and bring to a boil.
• Reduce the heat to low and simmer for 30–40 minutes, stirring occasionally, until the lentils and vegetables are tender.
• Stir in the apple cider vinegar or lemon juice, if using, and cook for an additional 10 minutes.
• Serve warm.

Nutrition Highlight:

• Lentils provide plant-based protein, fiber, iron, and other important nutrients. Carrots and sweet potatoes add fiber and beta-carotene, while the variety of vegetables provides additional vitamins, minerals, and beneficial plant compounds.

Make It Your Own:

• Use whatever vegetables you have available. Fresh, frozen, or canned vegetables can be substituted when appropriate. Try adding potatoes, zucchini, tomatoes, spinach, or other vegetables. Use different beans or lentils if available, and adjust the seasonings to your taste.

Storage:

• Refrigerate leftovers in a covered container for 3–4 days. The soup can also be frozen for longer storage.

• ½ cup dry lentils
• 1 cup old-fashioned rolled oats
• ¼ cup cocoa powder
• ½ teaspoon baking powder
• ½ teaspoon baking soda
• ¼ teaspoon salt
• ½ cup applesauce
• ⅓ cup honey
• ¼ cup creamy peanut butter
• 2 teaspoons vanilla extract
• 1 egg
• 1¼ cups semi-sweet chocolate chips

• Preheat the oven to 350°F.
• Lightly grease an 8-inch square baking dish with nonstick cooking spray and set aside.
• Place the dry lentils and 1 cup of water in a small saucepan. Bring to a boil, cover, and simmer for 15–20 minutes, or until the lentils are tender and most of the water has been absorbed.
• Add the oats, cocoa powder, baking powder, baking soda, and salt to a food processor. Pulse until the oats are finely ground.
• Add the cooked lentils, including any remaining liquid, applesauce, honey, peanut butter, vanilla, and egg. Process until a smooth batter forms.
• Fold in the chocolate chips.
• Spread the batter evenly into the prepared baking dish.
• Bake for 25 minutes, or until the brownies are set.
• Allow the brownies to cool for at least 10 minutes before cutting and serving.

Nutrition Highlight:

• Lentils and oats provide fiber and plant-based protein, while peanut butter adds protein and healthy fats. Using applesauce helps add moisture and natural sweetness to the brownies.

Make It Your Own:

• Use whatever ingredients you have available. Try sunflower seed butter or another nut or seed butter in place of peanut butter, or use raisins, dried cranberries, or chopped nuts in place of some of the chocolate chips. If you don't have a food processor, finely mash the cooked lentils and use oat flour or finely ground oats.

Storage:

• Store in an airtight container at room temperature for up to 3 days or refrigerate for up to 5 days. Brownies can also be frozen for longer storage.

• 1 can (16 oz) cannellini beans, drained and rinsed
• 3 cloves garlic
• 1 cup spinach
• 2 tablespoons peanut butter or sunflower seed butter
• 2 tablespoons lemon juice
• ¼ cup olive oil
• 1 tablespoon apple cider vinegar

• Add the cannellini beans, garlic, spinach, tahini, lemon juice, olive oil, and rice vinegar to a blender.
• Blend until smooth, scraping down the sides as needed.
• Transfer to a serving bowl and serve.

Nutrition Highlight:

• Cannellini beans provide plant-based protein, fiber, iron, and other important nutrients. Spinach adds vitamins, minerals, and beneficial plant compounds, while tahini provides healthy fats and additional nutrients.

Make It Your Own:

• Use whatever beans or greens you have available. Try white beans, chickpeas, or black beans, and substitute kale or another leafy green for spinach. Adjust the garlic, lemon juice, or vinegar to taste.

Storage:

• Refrigerate in a covered container for 3–4 days.

• ½ cup instant brown rice, uncooked
• 1 teaspoon vegetable oil
• 3 ounces smoked turkey sausage, sliced
• ½ red bell pepper, chopped
• 1 jalapeño pepper, finely chopped
• 1 can black-eyed peas, drained and rinsed
• ½ cup water
• 1 teaspoon salt

• Prepare the rice according to package directions, omitting the salt and butter.
• While the rice cooks, heat the oil in a medium skillet over medium-high heat.
• Add the turkey sausage and cook for about 3 minutes, stirring frequently, until browned.
• Stir in the bell pepper and jalapeño. Cook for 1 minute.
• Add the black-eyed peas, water, and salt. Cook for about 2 minutes, or until the mixture thickens slightly while some liquid remains.
• Remove from heat, cover, and let stand for 5 minutes.
• Stir in the cooked rice until well combined.
• Transfer to a serving bowl and serve.

Nutrition Highlight:

• Black-eyed peas provide plant-based protein, fiber, folate, and other important nutrients. Brown rice adds whole-grain carbohydrates and additional fiber, while the peppers provide vitamin C and other beneficial plant compounds.

Make It Your Own:

• Use any cooked rice or grain you have available. Substitute black beans, pinto beans, or another type of bean for the black-eyed peas, and use bell peppers, onions, or other available vegetables. Turkey sausage can be replaced with another cooked protein or additional beans.

Storage:

• Refrigerate in a covered container for 3–4 days.