Posts by Jacqueline Larson M.S., R.D.N. and Associates
Lentil 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…
Read MoreGarbanzo 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…
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