Stuffed Pepper Soup

Search no further for your go-to soup recipe! I guarantee  you’ll love this one. And it’s another one-pot wonder! If you can’t tell I get a little excited about meals that only require one pot for cooking–the fewer dishes, the better. But seriously, how can you go wrong with that? Anyways, please enjoy. And also, I wish you a very happy and healthy New Year! 

Sincerely,

Bean 😉

  

Servings: 7

Ingredients

  • 1 lb 93% ground beef
  • 1 onion
  • 2 green bell peppers
  • 14.5 oz can tomato sauce 
  • 14.5 oz can diced tomatoes
  • 1 cup brown rice, uncooked
  • 32 oz. low-sodium beef broth
  • 3/4 tsp. salt
  • 1 tsp. pepper

Directions

  1. Heat a large pot over medium heat. Add the ground beef and cook until no longer pink, breaking it up as you go. Then drain the fat. 
  2. Add the green pepper and onion to the pot. Cook for 5-ish minutes until the veggies are tender.
  3. Add the remaining ingredients and bring the soup to a boil. Then reduce the heat to a simmer and cover. 
  4. Simmer the soup until the rice is cooked, about 45 minutes.

Nutrition Information

  • Serving Size: ~1 1/2 cups + 2 tbsp. cheese
  • Calories: 315
  • Fat: 9g
  • –Saturated: 5g
  • –Polyunsaturated: 0g
  • –Monounsaturated: 0g
  • –Trans: 0g
  • Sodium: 745mg
  • Potassium: 320mg
  • Carbohydrates: 35g
  • Sugar: 9g
  • Fiber: 4g
  • Protein: 20g
  • Vitamin A: 11%
  • Vitamin C: 102%
  • Calcium: 13%
  • Iron: 19%

*This recipe was adapted from the Prevention RD, at http://preventionrd.com/2015/01/stuffed-pepper-soup/. 

Brown Rice Mushroom Casserole 

 Warm, inviting, happy food. That’s how I would describe this casserole. Super easy to assemble, and a savory palate pleaser. You’ve got fiber and protein and calcium and lots of flavor, so you and your body should be quite content. I hope you’ll enjoy this, either as a simple side dish or a light meal! 

 

Servings: 8

Ingredients

  • 4 cups cooked brown rice
  • 10 oz button mushrooms, chopped
  • 1 tbsp. dried basil
  • Salt and pepper, to taste
  • 4 egg whites
  • 1/2 cup shredded Parmesan cheese
  • 1/4 cup milk

Directions

  1. Preheat oven to 350F.
  2. Mix together the rice, mushroom, basil, salt and pepper. Place this mixture in a greased 13×9 casserole dish.
  3. Whisk together the egg whites, cheese and milk. Pour this over the rice mixture.
  4. Bake the dish for about 30 minutes, then serve!

Nutrition Information

  • Serving Size: ~1 cup 
  • Calories: 165
  • Fat: 3g
  • –Saturated: 1
  • –Polyunsaturated: 0g
  • –Monounsaturated: 0g
  • –Trans: 0g
  • Sodium: 140mg
  • Potassium: 185mg
  • Carbohydrates: 25g
  • Sugar: 2g
  • Fiber: 3g
  • Protein: 9g
  • Vitamin A: 2%
  • Vitamin C: 3%
  • Calcium: 10%
  • Iron: 7%

* This recipe was adapted from The Gracious Pantry, at http://www.thegraciouspantry.com/clean-eating-mushroom-brown-rice-casserole/.

Mexican Quinoa Salad

While we are on the verge of winter (although winter is a relative term in Arizona), you’re probably thinking this would actually be a great dish in the summer. And I’m not gonna lie, it’s super refreshing and fabulous in the summer. But honestly, it’s too delicious to have at only one time during the year, which is why I’m sharing it now! This is great as a meal by itself, as a side, or even as a dip with some chips. Enjoy!

Mexican Quinoa Salad

Servings: 6

Ingredients

  • 2 cups cooked quinoa (I used Archer Farmers Steam-in-bag Frozen Quinoa, 10 oz, found at Target–so easy!!)
  • 1 pint cherry tomatoes, cut in half
  • 1 can corn, drained
  • 1 can black beans, rinsed and drained
  • 1 small red onion, chopped
  • 1 green pepper, chopped
  • 1/4 cup olive oil
  • juice of 1 lime
  • 1 tsp cumin
  • 1 tsp garlic salt
  • 1/4 tsp red pepper
  • black pepper, to taste
  • queso fresco or feta, for serving

Directions

  1. Mix together all of these wonderful ingredients and Voila, you have Mexican Quinoa Salad!
  2. Top with cheese for extra deliciousness 🙂

Nutrition Information

  • Serving Size: ~1 cup with 2 tbsp. cheese
  • Calories: 340
  • Fat: 17g
  • –Saturated: 5g
  • –Polyunsaturated: 1g
  • –Monounsaturated: 7g
  • –Trans: 0g
  • Sodium: 765mg
  • Potassium: 170mg
  • Carbohydrates: 34g
  • Sugar: 6g
  • Fiber: 8g
  • Protein: 14g
  • Vitamin A: 20%
  • Vitamin C: 50%
  • Calcium: 5%
  • Iron: 20%

* This recipe was adapted from Swanky Dietitian, whose blog unfortunately no longer exists.

Toasty Pepperoni

What did I do last weekend? I toasted some pepperonis. On a stick. Over a fire. And where else would I do this but in West Virginia? It was great. We rolled those puppies up in some soft Italian bread and it was like the best pepperoni roll you’d ever had, but x 10 because it was warm and smoky and just plain awesome. And I’m not talking about the round pepperonis you put on a pizza. I’m talking about thick slabs of pepperoni that you have to peel the skin off of so the grease can drip into the fire. Please do this next time you have a campfire. Impress your friends and family and enjoy something spectacular. Who wants s’mores when you can have roasty toasty pepperoni? Or you could even have both, like I maybe did 🙂 Roasted Pepperoni