Vegetarian Tortilla Soup with Black Beans

by Anjali @ The Picky Eater on October 24, 2014

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We have been making a lot of soups in our house lately. Mainly because: as a busy parent, they are such easy go-to-one-pot meals; soups are super easy for babies to eat (thanks to them being relatively soft); and soups are perfect in fall weather!

I got this recipe from my sister-in-law, who has turned this soup into a bit of a family favorite. Kids love it, babies love it, and husbands love it too :)

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The best part about tortilla soup is you can add any mix-ins you like, all of which are delicious and healthy. Some of our favorites include: avocado (1 tbsp per bowl), diced red onion, chopped cilantro, a couple of tortilla chips – crumbled, and shredded Mexican cheese (1 tbsp per bowl).

This recipe has tons of healthy veggies: peppers, tomatoes and corn, but is balanced well thanks to the protein from the black beans and cheese (if you choose to top it with cheese).

At less than 150 calories per serving, you can go back for seconds and thirds and be totally full and satisfied at the end of the meal!

The Ingredients

  • 2 bell peppers, diced
  • 1 red onion, diced
  • 4 cloves garlic, minced
  • 3 tbsp ground cumin
  • 28oz can of crushed tomatoes
  • (3) 4oz cans chopped green chile peppers, drained
  • 32-40oz vegetable broth
  • 1 cup frozen corn
  • (2) 15oz cans black beans, rinsed/drained
  • Toppings: 1tbsp shredded cheese per bowl, 2-3 crumbled tortilla chips per bowl, 1 tbsp diced avocado per bowl, etc.

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The Directions

Step 1: Saute peppers, onions, and garlic in 1 tsp olive oil until the peppers and onions are slightly translucent.
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Step 2: Add ground cumin, cook 1 minute. Add tomatoes, green chile peppers and broth – bring to a boil and cook 10 minutes.
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Step 3: Blend with immersion blender until the soup is smooth.
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Step 4: Add whole corn & black beans, dash of salt, and a sprinkle of pepper – simmer for 10 minutes until all of the ingredients are cooked through. Serve with toppings and enjoy!
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Vegetarian Tortilla Soup with Black Beans

Total Time: 28 minutes

Yield: 10 servings

Calories per serving: 143

Fat per serving: 0.8g

Nutritional Info Per Serving: 143 Calories, 0.8g Fat (0.2g Saturated), 163mg Sodium, 28.5g Carbs, 8.3g Fiber, 1.4g Sugar, 7.9g Protein

Ingredients

  • 2 bell peppers, diced
  • 1 red onion, diced
  • 4 cloves garlic, minced
  • 3 tbsp ground cumin
  • 28oz can of crushed tomatoes
  • (3) 4oz cans chopped green chile peppers, drained
  • 32-40oz vegetable broth
  • 1 cup frozen corn
  • (2) 15oz cans black beans, rinsed/drained
  • Toppings: 1tbsp shredded cheese per bowl, 2-3 crumbled tortilla chips per bowl, 1 tbsp diced avocado per bowl, etc.

Directions

  1. Saute peppers, onions, and garlic in 1 tsp olive oil until the peppers and onions are slightly translucent.
  2. Add ground cumin, cook 1 minute. Add tomatoes, green chile peppers and broth - bring to a boil and cook 10 minutes.
  3. Blend with immersion blender until the soup is smooth.
  4. Add whole corn & black beans, dash of salt, and a sprinkle of pepper - simmer for 10 minutes until all of the ingredients are cooked through. Serve with toppings and enjoy!

Notes

Adapted from AllRecipes

http://pickyeaterblog.com/vegetarian-tortilla-soup-with-black-beans/

 

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Sneaky Zucchini Lasagna and a Giveaway from Snack Girl!

by Anjali @ The Picky Eater on September 22, 2014

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Photo credit: SnackGirl

 

Hi Everyone! This month’s giveaway comes from one of my favorite healthy food bloggers – Lisa Cain at SnackGirl! Lisa makes healthy food super easy and simple – through her family-friendly recipes and real-life solutions for losing weight and getting healthy.

She recently wrote an amazing cookbook – Snack Girl to the Rescue!: A Real-Life Guide to Losing Weight and Getting Healthy – and that’s what today’s giveaway is all about :)

This book:

  • Will show you how small, easy tweaks can change your lifestyle to be healthier and happier
  • Is packed with encouraging, smart, and sometimes hilarious advice on avoiding common weight-loss pitfalls, shopping healthier on a budget, and getting in shape
  • Has 100 recipes for fun, quick, and affordable meals and snacks—all of which clock in under 400 calories and are Weight Watchers friendly. There are no gimmicks, no short-cuts, it’s simply a healthy balanced guide to how you are supposed to live.
  • The recipes have been tested by home chefs and are delicious, easy, and simple!

snack girl cookbook

The sneaky zucchini lasagna recipe is straight from her book, so you can imagine how delicious the other recipes are! As Lisa put it: “I am not a big fan of adding pureed vegetables to food, but sometimes it’s a way to sneak in some veggies without anyone catching on. This recipe hides slices of zucchini under sauce and cheese. When my kids first tried this recipe, no one noticed they were eating zucchini for half the meal. Then, my eight-year-old found a green edge and demanded to know what it was. I told her it was “green pasta” but she was too smart for that and removed the rest of the zucchini. If you have super picky eaters, try peeling the zucchini so they don’t notice the tell-tale green. My six-year-old son didn’t notice the zucchini and ate everything on his plate!”  

One lucky reader will win a copy of Lisa’s book as part of this giveaway – which means 100 healthy recipes delivered right to your doorstep!

To Enter: You can enter in one of five ways (each option below counts as a separate entry):

  1. Sign up for my free, monthly newsletter (it has healthy recipes and tips – no annoying ads :) plus you’ll get a free healthy meal plan when you sign up!)
  2. Subscribe to The Picky Eater via RSS or via email
  3. Like The Picky Eater on Facebook
  4. Follow me on Twitter (@pickyeaterblog)
  5. Follow me on Pinterest

Then post a comment here for each option above that you chose. 

This giveaway will be open until Sunday, October 12th at 11:59pm PST. I’ll be selecting the winner at random (via random.org) and will contact them via email. I’ll be announcing the winner in the comments of this post on Monday, October 13th.

And now, for Lisa’s Sneaky Zucchini Lasagna recipe:

Sneaky Zucchini Lasagna

Yield: 8 servings

Serving Size: 1.25 cups

Calories per serving: 254

Fat per serving: 10.8g

Nutritional Info Per Serving: 254 Calories, 10.8g Fat (5.7g Saturated), 644mg Sodium, 24.3g Carbs, 6.3g Sugar, 2.5g Fiber (more if you use whole wheat lasagna), 16.6g Protein

Ingredients

  • 1 (15-ounce) container part-skim ricotta cheese
  • ½ cup grated Parmesan cheese
  • 1 large egg
  • 1 (25-ounce) jar tomato sauce, no cheese or sugar added (such as marinara sauce)
  • 1 (14.5-ounce) can diced fire-roasted tomatoes with juice
  • 1 large zucchini, sliced lengthwise into 7 or 8 slices
  • 6 no-bake lasagna noodles (Anjali's note: I'd use whole wheat lasagna noodles if you can!)
  • 1 cup grated mozzarella cheese

Directions

  1. Preheat the oven to 375°F degrees.
  2. Mix the ricotta, Parmesan, and egg in a small bowl. In another bowl, combine the tomato sauce and diced tomatoes.
  3. Pour 1 cup of the tomato mixture into a 9 × 13 × 2-inch casserole. Layer all of the zucchini slices over the sauce.
  4. Dollop half the ricotta mixture over the zucchini and top with another cup of the tomato mixture.
  5. Cover with 3 pasta sheets and spread with the rest of the ricotta mixture. Add 1 cup sauce and top with the remaining 3 pasta sheets. Top with the rest of the sauce and cover with grated mozzarella.
  6. Cover with foil and bake for 40 minutes. Remove the foil and bake for another 10 minutes to finish melting the cheese. After taking the lasagna out of the oven, let it sit for 5 to 10 minutes to firm up.

Notes

From Snack Girl to the Rescue!

Note: This recipe is a bit high in sodium because the pre-made tomato sauce and fire-roasted tomatoes have a lot of added salt. If you are concerned about your sodium level, use low-sodium versions of these products and you will be fine.

Nutrition Tip: One serving of this includes 36 percent of your daily value of calcium and 11 percent of your iron.

http://pickyeaterblog.com/sneaky-zucchini-lasagna-and-a-giveaway-from-snack-girl/

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It’s Easy Being Green: Smoothie Recipe

September 15, 2014
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I am a huge fan of green smoothies. It’s the easiest way to get a ton of fruits and veggies (especially green veggies which are the best for you!) into your diet in an easy, quick, and effortless way. I recently bought a Vitamix when we moved to our new house in Ann Arbor, because 1) […]

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Baby Food Recipes: Sweet Potato Puree

September 15, 2014
Sweet Potato

Sweet potato is another Layla favorite! I think she just loves orange veggies haha. I’m fine with that because like it’s cousins butternut squash and pumpkin, sweet potato is another nutritional powerhouse. They are loaded with carotenoids, Vitamin C, potassium, and fiber. There are many options for cooking sweet potatoes. If you’re in a bind […]

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