These recipes come from the University of Minnesota Extension’s website under the category “Good Food on a Tight Budget” on the page “Find Healthy Recipes.”
1 medium onion
2 medium carrots
3 cloves garlic
1 cup cooked or 1 can red or white kidney beans, no salt added
1 Tbsp. of oil
1 pound ground turkey
2 cans diced tomatoes, no salt added
1 cup water
3 Tbsp. chili powder
1 Tbsp. ground cumin
3/4 tsp. salt
Toppings for cooked chili:
1 medium lime
2/3 cup nonfat plain yogurt
Rinse and peel carrots. Peel onion and garlic. Dice onion and carrots. Mince garlic. If using lime, rinse and cut into wedges. If using canned beans, drain and rinse beans in a colander.
In a large pot over medium-high heat, heat oil. Add turkey and brown. Add onion, carrots, and garlic to the pot. Cook until onions are soft and carrots are somewhat tender, about 5 minutes. Add beans, tomatoes, water, chili powder, and cumin to the pot. Season with salt. Lower heat to medium. Cook until all flavors have blended, about 15 minutes.
If using lime and yogurt, squeeze juice from lime wedges on top of chili or serve on the side. Top each serving with 1 tablespoon yogurt.
Step By Step Soup
1-pound turkey leg or thigh and/or 1 lb chicken legs or thighs and/or 1 lb goat leg or shoulder meat, cubed and/or 1 lb cooked or 1 can rinsed and drained beans or lentils
1 large onion, chopped
2 large carrots, chopped
1 large zucchini, chopped
1/2 pound okra, sliced
1 can low sodium tomatoes
1 handful fresh parsley, chopped
Any other vegetables you have and need to use up
1 cup brown rice and/or 1 cup barley and/or 1 cup whole wheat pasta
1 bay leaf
1/2 tsp. of dried cumin, oregano, rosemary or thyme
1/4 tsp. cayenne pepper
salt and pepper to taste
In a large pot over medium-high heat sauté vegetables with 1 tablespoon oil until soft. Add favorite seasonings to the pot. Stir and cook until you can smell them, less than 5 minutes.
Add beans or meat and brown for 3-5 minutes. Add brown rice or barley now, or wait to add pasta later. Add enough water or low sodium (salt) vegetable, beef, or chicken stock to cover ingredients, at least 4 cups.
Bring soup to a boil. Reduce heat to low. Partially cover and simmer until the meat or beans are tender (40 minutes to 1 hour for turkey, chicken or beans, 1 to 1-1/2 hours for goat). Check the soup every 10-15 minutes to make sure there is enough liquid in the pot. Before serving, sprinkle parsley on top and adjust seasoning to taste.
Tip: Soup gets better with time. Making soup is a great way to use up foods that are in danger of going bad. Make a big batch and freeze or store in an airtight container for later.
Readers are invited to submit four to five of their favorite recipes to enjoy, along with a note about what makes them special. Send recipes to email@example.com.