Slow-Cooker Lentil Soup with Spinach

  

 Ingredients

4 cups (960ml) homemade vegetable or chicken stock or store-bought low-sodium vegetable or chicken broth

1 1/2 (360ml) cups water

1/2 cup (120ml) dry sherry, white vermouth, or dry white wine

 1/4 cup (60ml) extra-virgin olive oil, plus extra for serving

2 tbsp (30ml) tomato paste

2 tsp smoked paprika, divided

1 tsp cumin pdr, divided

1 tsp coriander pdr divided

2 tsp kosher salt; for table salt, use half as much by volume

1/4 to 1/2 tsp cayenne pepper

 12 ounces  plum tomatoes (340g; about 3 to 4), cored and chopped coarse (about 1 3/4cups) (see notes)

1 1/4 cup (about 8ounces) dried French green lentils , picked over and rinsed

2 medium carrots (8ounces; 226g), peeled and finely chopped (about 1cup)

1 medium yellow onion (8ounces; 226g), finely chopped (about 1cup)

6 medium cloves garlic, minced

4 sprigs thyme

2 bay leaves

5 ounces (140g; 5cups) baby spinach

2 tsp (10ml) sherry vinegar, plus extra for serving (see notes)

Freshly ground pepper to taste

1/2 cup chopped fresh cilantro or parsley leaves and tender stems, for serving (optional) 

 

Instructions

In a slow cooker, whisk together stock, sherry, olive oil, tomato paste, 1 1/2 teaspoons smoked paprika, 1/2 teaspoon cumin, 1/2 teaspoon coriander, salt, and cayenne pepper. Add tomatoes, lentils, carrots, onion, garlic, thyme, and bay leaves. Cook until lentils are tender, 5 to 6 hours on high or 7 to 8 hours on low. 

Using tongs, discard thyme sprigs and bay leaves. Whisk vigorously until the liquid is creamy, about 30 seconds (the lentil mixture will thicken more as it cools). 

If cooking on low, increase temperature to high, stir in spinach, remaining 1/2 teaspoon smoked paprika, remaining 1/2 teaspoon cumin, and remaining 1/2 teaspoon coriander, cover, and cook until greens are wilted and flavors meld, about 30 minutes. Stir in vinegar. Season with salt and pepper to taste. Sprinkle individual portions with cilantro or parsley, if using, then drizzle with olive oil. Serve, passing extra vinegar at the table, if desired. 

 

Notes

A 14.5- or 15-ounce can of petite diced tomatoes, drained, can be substituted for the fresh tomatoes, but the soup will be slightly more acidic. 

Balsamic vinegar can be substituted for sherry vinegar.

Make–Ahead and Storage

Leftovers can be stored in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 3 months. If freezing, thaw in the refrigerator. Reheat gently before serving, adjusting consistency with water as needed. 

 

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These Spinach Lasagna Roll Ups Are a Pasta-Lover's Dream

Not only are these spinach lasagna roll-ups absolutely delicious, but they are also very simple to make and are chock full of nutritional value. This is one of the easiest ways to get some tasty lasagna on the dinner table during the week. If you're a pasta-lover, this is the dish for you!

Spinach Lasagna Roll-Ups (Makes 4 2-roll Servings)

 

INGREDIENTS

8 lasagna noodles 

2 cups finely chopped baby spinach, from about 3 ounces     

1 cup low-fat cottage cheese     

2/3 cup shredded cheese, such as mozzarella, Romano, or a blend, divided  

1/3 cup grated Parmesan cheese  

2 garlic cloves, finely minced  

1/2 teaspoon salt 

Freshly ground black pepper  

1 cup spaghetti sauce

METHOD

Preheat the oven to 350°F and lightly grease a 9x9" baking tray.

Cook the lasagna noodles in plenty of salted boiling water. remove when they are al dente and lay them out on a clean towel to dry and cool. 

Mix the spinach, cottage cheese, Parmesan cheese, 1/3 cup shredded cheese, garlic, salt, and a generous amount of black pepper.  

Divide the spinach and cheese mixture evenly between the noodles, spreading it over the entire length of each noodle. Roll up the noodles from bottom to top, and place in a pan, side by side, touching. Pour the spaghetti sauce over the rolls, and sprinkle the remaining shredded cheese over the top. 

Bake in the oven for 20-25 minutes, or until heated through and the sauce is bubbling.

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High-Protein Veggie Breakfast Casserole

  

Ingredients

2 tbsp extra-virgin olive oil 

2 cups sliced cremini mushrooms 

 2cups chopped multicolored bell peppers 

1 small red onion, chopped 

1(5-ounce) package baby spinach, chopped 

1(15-ounce) can no-salt-added black beans, rinsed

1½cups shredded pepper Jack cheese 

8 large eggs 

⅔ cup half-and-half

½ cup small-curd 2% cottage cheese

1 tsp garlic powder

1tsp onion pdr

½ tsp pepper pdr 

¼ tsp salt

¼ tsp cayenne pepper (optional)

Sliced scallions, for garnish (optional)

Hot sauce or salsa, for serving (optional) 

 

Preparations

Preheat oven to 350°F. Lightly coat a 7-by-11-inch baking dish with cooking spray.

Heat 2 tablespoons oil in a large skillet over high heat. Add 2 cups mushrooms; cook, stirring occasionally, until golden brown, about 8 minutes. Reduce heat to medium-high and add 2 cups peppers and the chopped onion; cook, stirring often, until softened, about 5 minutes. Stir in chopped spinach; cook, stirring constantly, until wilted, about 2 minutes. Transfer the mixture to the prepared baking dish. Stir in rinsed black beans and 1½ cups cheese.

Combine 8 eggs, ⅔ cup half-and-half, ½ cup cottage cheese, 1 teaspoon each garlic powder and onion powder, ½ teaspoon pepper, ¼ teaspoon salt and ¼ teaspoon cayenne (if using) in a blender; process until smooth, about 20 seconds. Add the egg mixture to the black bean mixture in the baking dish; stir until evenly combined. Cover the dish tightly with foil.

Bake until puffed around the edges, lightly browned and just set in the center, about 1 hour 5 minutes, uncovering during the last 20 minutes of baking. Let stand for 10 minutes before serving. Garnish with sliced scallions and serve with hot sauce or salsa, if desired.  

 

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Spinach & White Bean Egg Bake with Feta

  

Ingredients 

2 tbsp extra-virgin olive oil, divided 

6 cups chopped baby spinach 

 1medium yellow onion, chopped 

1½ tsp garlic powder 

 1tesp dried oregano 

 ¼ tsp crushed red pepper 

 1(15½-ounce) can no-salt-added cannellini beans, rinsed 

8 large eggs 

½ cup 2% reduced-fat cottage cheese 

⅓ cup whole milk 

1¼ cups crumbled feta cheese, divided 

 

Preparations

Preheat oven to 350°F. Lightly coat an 8-inch-square baking dish with cooking spray.

Heat 1 tablespoon oil in a large skillet over medium heat. Add 6 cups spinach; cook, stirring often, until wilted and most of the moisture has evaporated, 2 to 3 minutes. Transfer to a paper towel–lined plate to cool. 

Add the remaining 1 tablespoon oil to the skillet. Add chopped onion; cook, stirring often, until softened, about 3 minutes. Stir in 1½ teaspoons garlic powder, 1 teaspoon oregano and ¼ teaspoon crushed red pepper; cook, stirring constantly, until fragrant, about 30 seconds. Add rinsed beans; cook, stirring gently, until heated through, about 1 minute. Remove from heat and let cool for 5 minutes. Pat the spinach dry with paper towels and stir into the bean mixture.  

Whisk 8 eggs, ½ cup cottage cheese and ⅓ cup milk in a large bowl until smooth. Add ⅔ cup feta; whisk to combine. 

Spread the spinach mixture evenly in the prepared baking dish. Pour the egg mixture over the top and sprinkle with the remaining feta.

Bake until puffed around the edges and just set in the center, 35 to 40 minutes. Let stand for 10 minutes before serving.

 

 

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Vegan Coconut Chickpea Curry

  

 Ingredients

2 tsp neutral oil

1 cup chopped onion

1 cup diced bell pepper

1 medium zucchini, halved and sliced

1 (15 ounce) can chickpeas, drained and rinsed

1 ½ cups coconut curry simmer sauce (see Tip)½ cup vegetable broth

4 cups baby spinach

2 cups precooked brown rice, heated according to package instructions

Instructions

Heat oil in a large skillet over medium-high heat. Add onion, pepper and zucchini; cook, stirring often, until the vegetables begin to brown, 5 to 6 minutes. 

Add chickpeas, simmer sauce and broth and bring to a simmer, stirring. Reduce heat to medium-low and simmer until the vegetables are tender, 4 to 6 minutes. Stir in spinach just before serving. Serve over rice. 

 Tip: Look for a prepared curry sauce with 400 mg sodium or less per serving. 

 

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Veggie Wraps

  

Ingredients

1 tsp extra-virgin olive oil

½ small zucchini, sliced

½ medium red bell pepper, sliced

¼ small red onion, sliced

½ tsp dried oregano

Pinch of salt

2 whole-grain wraps

¼ cup hummus

½ cup baby spinach

2 tbsp crumbled feta cheese

4 black olives, sliced

Preparations

Heat 1 teaspoon oil in a small skillet over medium-low heat. Add sliced zucchini, bell pepper and onion, ½ teaspoon oregano and a pinch of salt; cook, stirring, until soft, 5 to 7 minutes.  

Place 2 wraps on a clean work surface. Divide ¼ cup hummus between the wraps; spread evenly. Divide ½ cup spinach between the wraps. Top with the sautéed vegetables. Sprinkle with 2 tablespoons feta and sliced olives. Roll each wrap up and cut in half.  

 

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Creamy Spinach Dip

Try this light spinach dip made healthier with reduced-fat cream cheese, nonfat yogurt and low-fat cottage cheese instead of full-fat cheese, mayonnaise and sour cream. It will save you a whopping 84 calories and 10 grams of fat per serving when compared to traditional versions. Serve it with pita chips and crunchy vegetables or spread it on a sandwich. 

 

Ingredients

1 small shallot, peeled

1 5-ounce can water chestnuts / Singhara  rinsed

1/2 cup reduced-fat cream cheese

½ cup low-fat cottage cheese / paneer

¼ cup nonfat plain yogurt

1 tbsp lemon juice

½ tsp salt

6 ounces baby spinach

2 tbsp chopped fresh chives

Freshly ground pepper, to taste

 Preparations

Pulse shallot and water chestnuts in a food processor until coarsely chopped. Add cream cheese, cottage cheese, yogurt, lemon juice, salt and pepper and pulse until just combined. Add spinach and chives and pulse until incorporated. 

 

 

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Stuffed Peppers

 

Ingredients

2 tbsp extra-virgin olive oil, divided 

 ¼ cup chopped shallot 

 1 (11 ounce) package baby spinach 

 2 tsp chopped fresh dill 

 2 tsp chopped fresh parsley

 1 clove garlic, grated 

 ¼ tsp pepper pdr

 ½ cup part-skim ricotta cheese

6 tbsp crumbled feta cheese

2 red bell peppers (about 8 ounces each), cut in half lengthwise and seeded

¼ tsp salt

4 tbsp shredded part-skim low-moisture mozzarella cheese, divided

 

Preparations

Preheat oven to 400 degrees F.

Heat 1 tablespoon oil in a large nonstick pan over medium-high heat. Add shallot and cook, stirring often, until softened, about 1 minute. Add spinach in batches and cook, stirring, until wilted, 3 to 5 minutes. Stir in dill, parsley, garlic and pepper. Cook, stirring, for 1 minute. Transfer the spinach mixture to a large mixing bowl. Stir in ricotta and feta.

Rub bell peppers with the remaining 1 tablespoon oil and sprinkle with salt. Divide the spinach mixture among the peppers and top each with 1 tablespoon mozzarella. Place in an 8-inch-square baking dish. 

Bake until the peppers are tender, 30 to 35 minutes. Let cool for 5 minutes before serving. 

 

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Baked Feta & Veggie Soup

Ingredients

 1 (1-pound) bunch asparagus, trimmed

2 medium leeks, white and light green parts only, sliced into 1-inch thick coins (about 1½ cups)

1½ cups shelled fresh peas

 5 large cloves garlic, smashed and peeled

2 tbsp extra-virgin olive oil

 ¼ tsp salt

 ¼ tsp ground pepper, plus more for garnish

1 (6-ounce) block feta cheese in brine, drained

4 cups unsalted vegetable broth

1 tbsp lemon juice

1 (5-ounce) package baby spinach (about 5 cups)

¼ cup chopped fresh dill, plus more for garnish

½ cup reduced-fat plain strained (Greek-style) yogurt

 

Directions

Preheat oven to 400°F. Toss trimmed asparagus, sliced leeks, 1½ cups peas, smashed garlic, 2 tablespoons oil and ¼ teaspoon each salt and pepper together in a 9-by-13-inch baking dish. Place feta in the center.

Roast until the vegetables are just tender and the feta is heated through, about 30 minutes, stirring the vegetables halfway through.

Working in batches, if needed, transfer the feta and the vegetable mixture to a blender; add 4 cups broth and 1 tablespoon lemon juice. Secure the lid on the blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 1 minute. With the blender running, gradually add 5 ounces spinach and ¼ cup dill, processing until fully combined after each addition; continue processing until smooth, about 2 minutes more.

Divide soup among 6 bowls; dollop with ½ cup yogurt. Garnish with pepper and dill, if desired.

 

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