Healthy Recipes

Spiced Shrimp With Beans

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Spiced Shrimp With Beans

Spiced Shrimp With Beans

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Prep Time 20 mins
Cook Time 5 mins
Total Time 25 mins
Servings 4

Ingredients
  

  • 1 cup couscous
  • kosher salt and pepper
  • 1 tablespoon olive oil
  • 1 pound peeled and deveined medium shrimp
  • 1 shallot chopped
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground paprika
  • 1 15.5- ounce can white beans rinsed
  • 1/4 cup white wine vinegar
  • 2 tablespoons chopped parsley

Instructions
 

  • Place the couscous in a large bowl. Add 1 cup very hot tap water and ¼ teaspoon each salt and pepper. Cover and let sit for 5 minutes; fluff with a fork.
  • Meanwhile, heat the oil in a large skillet over medium-high heat. Add the shrimp, shallot, coriander, paprika, and ½ teaspoon salt and cook until the shrimp are opaque, 4 to 6 minutes; transfer to a plate.
  • Add the beans, vinegar, and ½ cup water to the skillet and cook until warmed through, about 5 minutes. Serve with the shrimp and couscous. Top with the parsley.

Tuscan Bean Soup

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Heat 1 tablespoon oil in a large saucepan over medium heat. Add the garlic, leek, and ½ teaspoon salt. Cook, stirring occasionally, for 3 minutes.

Tuscan Bean Soup

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Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Servings 4

Ingredients
  

  • 2 tablespoons olive oil
  • 2 cloves garlic thinly sliced
  • 1 leek white and light green parts only, trimmed and thinly sliced
  • kosher salt and black pepper
  • 1 large carrot cut into 1/2-inch pieces (1 cup)
  • 2 stalks celery thinly sliced (1 cup)
  • 1 small zucchini halved lengthwise and sliced
  • 2 14- ounce cans cannellini beans drained and rinsed
  • 6 cups chicken broth
  • 2 thin pork cutlets about 1/2 pound

Instructions
 

  • Heat 1 tablespoon oil in a large saucepan over medium heat. Add the garlic, leek, and ½ teaspoon salt. Cook, stirring occasionally, for 3 minutes.
  • Add the carrot, celery, zucchini, cannellini beans, and chicken broth. Simmer, covered, until the vegetables are tender, about 15 minutes.
  • Meanwhile, heat the remaining tablespoon of oil in a medium skillet over medium-high heat.
  • Season the pork with ¼ teaspoon each salt and pepper and cook until cooked through, 2 to 3 minutes per side.
  • Shred the pork into pieces and stir into the soup.

Bean and Cheese Taquitos

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Serve with the salsa and sour cream.

Bean and Cheese Taquitos

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Cook Time 25 mins
Total Time 25 mins
Servings 4

Ingredients
  

  • 1 cup black beans rinsed
  • 1/2 cup grated Cheddar 2 ounces
  • kosher salt
  • 8 6- inch corn tortillas warmed
  • 3/4 cup olive oil
  • 1/2 cup salsa
  • 1/4 cup sour cream

Instructions
 

  • In a medium bowl, gently mash the black beans with the Cheddar and ½ teaspoon salt. Dividing evenly, roll up the mixture in the tortillas.
  • Heat the oil in a large skillet over medium-high heat. In batches, fry the rolls, seam-side down, until crisp, 2 to 3 minutes per side. Serve with the salsa and sour cream.

Crispy Quinoa and Bean Cakes With Salad

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A vegetarian-friendly alternative to standard grill fare, these patties are formed with quinoa, sweet potatoes, kale, and kidney beans.

Crispy Quinoa and Bean Cakes With Salad

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Cook Time 35 mins
Total Time 35 mins
Servings 6

Ingredients
  

Leftovers from Quinoa With Sweet Potatoes, Kale, and Pesto

  • 3 cups cooked quinoa
  • 3 cups cooked sweet potatoes and kale roughly chopped

Additional ingredients

  • 1 15.5- ounce can kidney beans rinsed
  • 2 large eggs
  • 3/4 cup grated Parmesan about 2 ounces
  • kosher salt and black pepper
  • 3 tablespoons olive oil plus more if necessary
  • 1 tablespoon red wine vinegar
  • 6 cups mixed greens about 4 ounces
  • 1 pint cherry tomatoes halved

Instructions
 

  • In a medium bowl, mash the beans with a fork. Add the quinoa, sweet potatoes and kale, eggs, Parmesan, ½ teaspoon salt, and ¼ teaspoon pepper and mix to combine. Dividing evenly, form the mixture into twelve 3-inch patties (about ½ cup each).
  • Heat 1 tablespoon of the oil in a large nonstick skillet over medium heat. In batches, cook the patties until browned and cooked through, 3 to 4 minutes per side (adding more oil if necessary).
  • In a large bowl, whisk together the vinegar, the remaining 2 tablespoons of oil, and ¼ teaspoon each salt and pepper. Add the greens and tomatoes and toss to combine. Serve with the quinoa and bean patties.

Salmon with Warm Lentil Salad

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A piquant dressing of red wine vinegar, mustard, red onion, parsley, and olive oil jazzes up the lentil and arugula salad.

Salmon with Warm Lentil Salad

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Prep Time 30 mins
Total Time 30 mins
Servings 4

Ingredients
  

  • 1 cup green lentils rinsed
  • kosher salt and black pepper
  • 2 tablespoons plus 1 teaspoon olive oil
  • 1 1/4 pounds skinless salmon fillet cut into 4 pieces
  • 2 tablespoons red wine vinegar
  • 2 teaspoons Dijon mustard
  • 1/4 red onion chopped
  • 1/2 cup chopped fresh flat-leaf parsley
  • 1 bunch arugula torn (about 4 cups)
  • 1 lemon cut into wedges

Instructions
 

  • Bring 4 cups water to a boil. Add the lentils and 1 teaspoon salt and simmer, stirring occasionally, until tender, 20 to 25 minutes. Drain.
  • Meanwhile, heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat.
  • Season the salmon with ¼ teaspoon each salt and pepper and cook until opaque throughout, 4 to 5 minutes per side.
  • In a large bowl, combine the vinegar, mustard, onion, parsley, remaining 2 tablespoons of oil, and ¼ teaspoon each salt and pepper.
  • Add the lentils and arugula to the vinaigrette and toss to combine. Serve with the salmon and lemon wedges.

Balsamic-Glazed Pork with Lentils

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Toss the lentils with apple, celery, parsley, and lemon juice for a refreshing, crisp side that perks up the roast pork.

Balsamic-Glazed Pork with Lentils

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Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Servings 4

Ingredients
  

  • 1 cup green lentils rinsed
  • kosher salt and black pepper
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons brown sugar
  • 3 tablespoons olive oil
  • 1 1 1/4- pound pork tenderloin
  • 1 red apple cut into 1⁄2-inch pieces
  • 1 celery stalk thinly sliced
  • 1/4 cup fresh flat-leaf parsley leaves
  • 2 tablespoons fresh lemon juice

Instructions
 

  • Heat oven to 400° F. Bring 4 cups water to a boil.
  • Add the lentils and 1 teaspoon salt and simmer, stirring occasionally, until tender, 20 to 30 minutes. Drain and rinse under cold water to cool.
  • Meanwhile, in a small bowl, combine the balsamic vinegar and brown sugar.
  • Heat 1 tablespoon of the oil in a large ovenproof skillet over medium-high heat. Season the pork with ¼ teaspoon each salt and pepper. Cook, turning occasionally, until browned, 6 to 8 minutes.
  • Transfer the pork to oven. Roast until cooked through, 10 to 12 minutes, basting with the glaze twice during the last 5 minutes. Let rest before slicing.
  • In a medium bowl, toss cooked lentils with the apple, celery, parsley, lemon juice, remaining 2 tablespoons oil, and ¼ teaspoon each salt and pepper. Serve with the pork and any pan drippings.

Slow-Cooker Curried Lentils with Chicken and Potatoes

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Brighten up this rich, comforting meal by serving with yogurt, cilantro, and lime wedges.

Slow-Cooker Curried Lentils with Chicken and Potatoes

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Prep Time 20 mins
Cook Time 7 hrs 55 mins
Total Time 8 hrs 15 mins
Servings 6

Ingredients
  

  • 1 1/2 cups red lentils or yellow split peas
  • 1 1/2 pounds russet potatoes about 2, peeled and cut into 1-inch pieces
  • 1 medium onion chopped
  • 2 cloves garlic chopped
  • 2 teaspoons curry powder
  • 1 teaspoon chopped fresh ginger
  • kosher salt and black pepper
  • 4 cups low-sodium chicken broth
  • 6 boneless skinless chicken thighs (about 1 3/4 pounds total)
  • 2 tablespoons fresh lime juice plus lime wedges for serving
  • 3/4 cup plain yogurt
  • 1/4 cup fresh cilantro leaves torn
  • naan bread toasted, for serving

Instructions
 

  • In a 4- to 6-quart slow cooker, combine the lentils, potatoes, onion, garlic, curry powder, ginger, 1¼ teaspoons salt, and ¼ teaspoon pepper. Add the broth and chicken and turn to coat.
  • Cover and cook until the lentils and vegetables are tender and the chicken is cooked through, on low for 7 to 8 hours or on high for 4 to 6 hours (this will shorten total recipe time).
  • Fifteen minutes before serving, transfer the chicken to a medium bowl and, using 2 forks, shred the meat; return it to the slow cooker. Add the lime juice and stir to combine, adding more water if necessary to reach the desired consistency. Serve topped with the yogurt and cilantro, with the naan and lime wedges on the side.

Winter Lentil Soup

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There’s loads of flavor in this hearty yet healthy soup stocked with leeks, tomatoes, sweet potatoes, and kale.

Winter Lentil Soup

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Prep Time 20 mins
Cook Time 40 mins
Total Time 1 hr
Servings 6

Ingredients
  

  • 1 tablespoon olive oil
  • 4 leeks white and light green parts, cut into 1/4-inch-thick half-moons
  • 1 28- ounce can whole tomatoes drained
  • 2 sweet potatoes peeled and cut into 1/2-inch pieces
  • 1 bunch kale thick stems removed and leaves cut into 1/2-inch-wide strips
  • 1/2 cup brown lentils
  • 1 tablespoon fresh thyme
  • Kosher salt and black pepper
  • 1/4 cup grated Parmesan 1 ounce; optional

Instructions
 

  • Heat the oil in a large saucepan or Dutch oven over medium heat. Add the leeks and cook, stirring occasionally, until they begin to soften, 3 to 4 minutes. Add the tomatoes and cook, breaking them up with a spoon, for 5 minutes.
  • Add 6 cups water and bring to a boil. Stir in the sweet potatoes, kale, lentils, thyme, 1 ½ teaspoons salt, and ¼ teaspoon pepper. Simmer until the lentils are tender, 25 to 30 minutes.
  • Spoon into bowls and top with the Parmesan, if using.

Lentil Fritter Pitas with Red Cabbage Slaw

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Use lentils, cilantro, parsley, garlic, cumin, and bread crumbs to form the meat-free patties.

Lentil Fritter Pitas with Red Cabbage Slaw

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Prep Time 30 mins
Total Time 30 mins
Servings 4

Ingredients
  

  • 2 15- ounce cans lentils rinsed
  • 1/2 cup fresh cilantro leaves plus more for serving
  • 1/2 cup fresh flat-leaf parsley leaves
  • 1 clove garlic finely chopped
  • 1/2 teaspoon ground cumin
  • 1/2 cup bread crumbs
  • kosher salt and black pepper
  • 1/4 head red cabbage shredded (about 1 1/2 cups)
  • 2 tablespoons fresh lemon juice
  • 3 tablespoons olive oil
  • 1/2 cup low-fat Greek yogurt
  • 1/4 teaspoon crushed red pepper plus more for serving
  • 4 pocketless pitas warmed

Instructions
 

  • In a food processor, puree 1 can of the lentils with the cilantro, parsley, garlic, and cumin until nearly smooth. Transfer to a bowl and mix in the bread crumbs, the remaining can of lentils, ½ teaspoon salt, and ¼ teaspoon black pepper. Form into sixteen ½-inch-thick patties.
  • In a large bowl, using a wooden spoon, lightly mash the cabbage with the lemon juice, 1 tablespoon of the oil, and ¼ teaspoon each salt and black pepper; set aside. In a small bowl, stir together the yogurt, crushed red pepper, and ¼ cup water.
  • Heat 1 tablespoon of the remaining oil in a large nonstick skillet over medium-high heat. Working in 2 batches, cook the patties until browned, 3 to 4 minutes per side, adding the remaining tablespoon of oil to the skillet for the second batch.
  • Dividing evenly, top each pita with the patties, cabbage mixture, yogurt sauce, and the additional cilantro and crushed red pepper.