Posts by Jacqueline Larson M.S., R.D.N. and Associates
Garbanzo Bean and Macaroni Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 lb. macaroni Or may sub. any pasta 2 (19 ounce) can chickpeas (garbanzo beans) Drained and rinsed. 8 oz. shredded light cheddar cheese 1/2 cup olive oil 1/2 cup fresh lemon juice Optional Items to ADD 4 tomatoes Washed, trimmed and chopped 1 onion…
Read MoreWhite Bean Chili
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 3 cans no added salt white beans Drained and rinsed 3 tablespoons olive oil 3 tablespoons all purpose flour 1 onion Washed, peeled and diced 4 cups low sodium vegetable broth Or may use granules 4 t. granules and 4 cups water 1 4 oz.…
Read MoreWhite Bean and Rice Bowl with Roasted Vegetables
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 3 (15 oz.) cans no added salt white beans Drained and rinsed 2 cups brown rice 2 bell peppers Washed, trimmed and diced 1 onion Washed, peeled and diced. (or may use any onion) 2 tablespoons lower sodium fajita seasoning mix 1 cup prepared Pico…
Read MoreWhite Beans and Mozzarella with Tomato and Basil
Portion Size: 3/4 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 (16 oz.) can no added salt white kidney beans Drained and rinsed 16 oz. low fat mozzarella, Cut into small cubes For vegan: use vegan cheese 1 pint of fresh grape tomatoes or 8 oz. cherry tomatoes or 4 medium tomatoes. Wash. Cut into…
Read MoreLentil and Garbanzo Bean Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 cups dry lentils Wash and drain 2 (14 oz.) cans no added salt garbanzo beans Drained and rinsed. 1 cup diced carrots Wash, peel and dice 1 cup red onion Wash, peel and dice 2 cloves garlic, minced Or 1 t. garlic powder 1…
Read MoreQuinoa and Black Bean Salad with Tofu
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 cup quinoa, uncooked 2 tablespoons olive oil 2 cups lower sodium vegetable broth 1 small red pepper Wash, trim and mince ¼ cup small red onion Wash, trim and mince 1 cup frozen sweet white corn 2 (15 oz.) can no added salt…
Read MoreQuinoa and Black Bean Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 cup quinoa, uncooked 2 tablespoons olive oil 2 cups lower sodium vegetable broth 1 small red pepper Wash, trim and dice ¼ cup small red onion Wash, trim and mince 1 cup frozen sweet white corn 2 (15 oz.) can no added salt…
Read MoreGarbanzo Bean Stew over Brown Rice
Portion Size: ½ cup mixture over ½ cup brown rice Ingredients: Yields: 8 servings Ingredients Notes: 2 cans (16 ounce) garbanzo beans Drained and rinsed 2 teaspoons vegetable oil 1 Cup finely chopped carrots Washed, peeled and finely chopped 2 cloves garlic Washed, peeled, and minced 1 medium onion Washed, peeled and diced 1 1/2…
Read MorePinto Bean Mashed Sloppy Joe’s
Portion Size: ½ cup rice, ½ cup beans plus toppings Ingredients: Yields: 8 servings Ingredients Notes: 3 (15 oz.) cans no added salt pintos beans Drained and rinsed. 8 buns 2 cans sloppy joe sauce or Sauce: 1 (15 oz.) can tomato sauce ½ cup catsup 1/3 cup brown sugar 1 tablespoon yellow mustard 1…
Read MoreChickpea and Pasta Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 (15 oz. cans) chick peas (Garbanzo beans) Drained and rinsed 1 16 oz. pasta shells For vegan: use vegan pasta 1 cup frozen peas Cooked 1/2 cup celery Washed, trimmed and diced. Optional 8 oz. mozzarella cheese, Shredded For vegan: use vegan cheese 1…
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