Posts by Jacqueline Larson M.S., R.D.N. and Associates
Lentil 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 (may use any type of bean-pinto, black, kidney, refried, etc.)Â
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…
Read MorePinto Bean and Rice Bowl (may use any type of bean-pinto, black, kidney, refried, etc.)
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. 2 cups brown rice 2 cups corn Frozen, heated in the microwave. Optional 2 tablespoons lower sodium taco seasoning mix 2 cups prepared Pico de Gallo sauce…
Read MoreBlack Bean and Couscous Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 cups uncooked couscous 2 1/2 cups low sodium vegan chicken broth or vegetable broth 2 (15 oz. cans) black beans Drained and rinsed 1 cup cherry tomatoes, quartered Washed, trimmed and quartered 1 cup cucumbers, seeded and chopped Washed, seeded and chopped 8 oz.…
Read MorePinto Bean Quesadilla
Portion Size: 1/2 Quesadilla. Ingredients: Yields: 8 servings Ingredients Notes: 2 teaspoons oil As needed 3 (15.5) oz. cans of no added salt pinto beans Drained and rinsed 2 cups frozen sweet corn Optional 4 cups low-fat Cheddar cheese For vegan: use vegan cheese 8 large flour tortillas May use whole grain ½ cup salsa…
Read MoreMexican Quinoa Casserole
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 1/3 cup quinoa, uncooked Rinsed 3 cups water 2 tablespoons olive oil 1 medium onion Washed, peeled and diced 1 small red pepper Wash, trim and dice 1 yellow bell pepper Wash, trim and dice 1 cup frozen sweet white corn Optional 3 (15…
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