Posts by Jacqueline Larson M.S., R.D.N. and Associates
Mexican Bean and Pasta Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 lb. pasta, cooked (large shells, fusilli or rotelle) For vegan: use vegan pasta 1 cup light mayonnaise For vegan: use vegan mayonnaise 2 cans no added salt black beans Drained and rinsed 1 cups whole kernel sweet white corn Use frozen, thawed. Optional 1…
Read MoreMediterranean Chickpea with Couscous Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 cups uncooked couscous For vegan: use vegan pasta 2 1/2 cups low sodium vegan chicken broth 2 (15 oz. cans) chick peas (garbanzo beans) Drained and rinsed 1 cup cherry tomatoes, quartered Washed, trimmed and quartered 1 cup cucumbers, seeded and chopped Washed, seeded…
Read MoreMediterranean Chickpea Salad
Portion Size: 3/4 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 (15 oz. cans) chick peas (Garbanzo beans) Drained and rinsed 1 cup cherry tomatoes Washed, trimmed and quartered 1 cup cucumbers Washed, seeded, and chopped 8 oz. low fat mozzarella cheese. Shredded For vegan: use vegan mozzarella cheese 1 small red onion Washed, peeled,…
Read MoreLentil with Tomatoes
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 cups brown lentils Dry and rinsed. ¼ cup olive oil Washed, peeled and diced 1 medium onion Washed, peeled and minced 4 cups diced canned tomatoes Prefer no added salt variety Optional items to add: 2 medium green bell peppers Washed, trimmed and diced…
Read MoreLentil Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 cups brown lentils Dry and rinsed. 1 cup carrots Washed, peeled and diced ¼ cup olive oil 1/3 cup lemon juice 1/2 cup red onion Washed, peeled and diced. Or any onion 2 teaspoons garlic powder Washed, peeled and minced Optional items to add.…
Read MoreWhite Bean Stir Fry
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 3 cans no added salt white beans Drained and rinsed 2 tablespoons olive oil 4 cups stir fry vegetables. 2 tablespoons light soy sauce 2 tablespoons sesame oil Optional ½ teaspoon ground ginger To taste ½ teaspoon pepper To taste 1 tablespoon brown sugar Directions:…
Read MoreKidney Bean and Pasta Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 (14. 5 oz. can) kidney Drained and rinsed 16 oz. pasta For vegan: use vegan pasta 1/2 cup green bell pepper Washed, trimmed and diced 1 cup tomatoes Washed, trimmed and diced 1/2 cup carrot Washed, peeled and diced 1 (4oz.) can slice black…
Read MoreWhite Bean Garlic Skillet
Portion Size: 1/2 cup Ingredients: Yields: 8 servings Ingredients Notes: 3 cans no added salt white beans Drained and rinsed ¼ cup olive oil 2 teaspoons garlic powder 2 tablespoons lemon juice 2 tablespoons parsley flakes ½ teaspoon salt To taste ½ teaspoon pepper To taste ¼ cup grated Parmesan cheese Directions: Steps: Directions: Critical…
Read MoreKidney Bean and Macaroni Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 (14. 5 oz. can) kidney Drained and rinsed 16 oz. macaroni For vegan: use vegan pasta 1 cup diced celery Washed, trimmed and diced 1 cup light mayonnaise For vegan: use vegan mayonnaise 1 cup diced carrot Washed, peeled and diced 1 cup frozen…
Read MoreWhite Bean Soup
Portion Size: 1 1/2 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 tablespoons olive oil 2 garlic cloves Washed, peeled and minced. Or 2 t. garlic powder 1 large onion Washed, peeled and chopped. 2 tablespoons flour 4 cups canned no added salt Great Northern beans Drained and rinsed 7 cups low sodium vegan vegetable…
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