Gathering rich, healthful ingredients and blending them together in one pot can be a delicious way to explore flavor combinations and increase vegetable intake. Kyla Zehr, MA, RND, registered dietitian nutritionist, Parkview Center for Healthy Living, offers three rich prescriptions that dish up beneficial nutrients and palate-pleasing taste.
Salmon Chowder
½ onion, diced in small pieces
½ green pepper, diced in small pieces
1 clove garlic, minced
2 tablespoons olive oil
½ cup diced white potato
½ cup diced sweet potato
½ cup shredded carrots
3 cups chicken or vegetable broth
½ teaspoon pepper
½ teaspoon dry dill weed
17-ounce can creamed corn
13-ounce can low-fat evaporated milk
14-ounce can salmon, skin and bones removed (or other cooked salmon about 1 cup)
1. Sauté onion, garlic and green pepper in olive oil 2-3 minutes. Add diced potato, sweet potato, carrots, broth, pepper, dill weed and simmer 20 minutes.
2. Stir in creamed corn, evaporated milk and salmon and heat to serve. Thin with more broth if desired.
Quinoa Lentil Stew
1 tablespoon olive oil
1 cup red onion, diced in small pieces
1 red pepper, diced in small pieces
¼ cup celery, diced
1 clove garlic, minced
¾ cup uncooked quinoa, well rinsed
1 teaspoon oregano
1 teaspoon thyme
¾ cup dry lentils
3 ½ cups broth
1. Sauté red onion, red pepper, celery, garlic, and rinsed quinoa in olive oil 3-4 minutes. Add lentils, oregano, thyme, and broth and simmer 30 minutes or until quinoa and lentils are tender. Thin with more broth if desired.
Kale and Cannellini Bean Soup
1 tablespooon olive oil
1 medium onion, diced in small pieces
1 clove garlic, minced
1 quart broth
¾ taspoon salt
¼ teaspoon pepper
1 bay leaf
1 teaspoon rosemary
2 cups carrots, diced in medium pieces
2 cups canned cannellini beans, drained and rinsed
7 cups kale, rinsed, stems removed and torn into small pieces
½ cup Parmesan cheese, shredded
1. Sauté onion in olive oil until soft; add garlic and sauté for another minute. Add the broth, salt, pepper, bay leaf, rosemary and carrots; simmer 10 minutes. Add the cannellini beans and kale and simmer another 10 minutes. Add more broth or water, if needed.
2. Remove bay leaf prior to serving. Serve sprinkled with Parmesan cheese.
