- 1 cup uncooked whole-wheat couscous
- 1/2 teaspoon salt, divided
- 1/2 teaspoon black pepper, divided
- 1/8 teaspoon ground cinnamon
- 1 cup boiling water
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 1/2 teaspoons minced garlic
- Dash of sugar
- 1/3 cup chopped fresh mint
- 1/4 cup thinly sliced green onions
- 1/8 teaspoon smoked paprika
- 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
- 1 large ripe tomato, chopped
- 3/4 cup (3 ounces) crumbled feta cheese
1. Place couscous, 1/4 teaspoon salt, 1/4 teaspoon pepper, and cinnamon in a bowl. Stir in boiling water; cover and let stand 10 minutes. Fluff with a fork.
2. Combine oil, juice, garlic, and sugar.
3. Add oil mixture, remaining 1/4 teaspoon salt, 1/4 teaspoon pepper, mint, and next 4 ingredients (through tomato). Sprinkle with cheese.
- 1 tablespoon canola oil
- 1 garlic clove, minced
- 1/2 teaspoon chipotle chile powder
- 1/4 teaspoon salt
- 1/3 cup water
- 1 (15-ounce) can low-sodium black beans, drained
- 1 (15-ounce) can low-sodium kidney beans, drained
- 3 tablespoons refrigerated fresh salsa
- 6 (10-inch) reduced-fat flour tortillas (such as Mission) or whole wheat tortillas
- 1 cup (4 ounces) shredded reduced-fat 4-cheese Mexican blend
- 1 1/2 cups chopped plum tomato (about 3)
- 1 1/2 cups shredded romaine lettuce
- 6 tablespoons thinly sliced green onions
- 6 tablespoons light sour cream
1. Heat oil in a large nonstick skillet over medium heat. Add garlic to pan; cook 1 minute, stirring frequently. Stir in chile powder and salt; cook 30 seconds, stirring constantly. Stir in 1/3 cup water and beans; bring to a boil. Reduce heat, and simmer 10 minutes. Remove from heat; stir in salsa. Partially mash bean mixture with a fork.
2. Warm tortillas according to package directions. Spoon about 1/3 cup bean mixture into center of each tortilla. Top each serving with about 2 1/2 tablespoons cheese, 1/4 cup tomato, 1/4 cup lettuce, 1 tablespoon onions, and 1 tablespoon sour cream; roll up.
- 3 tablespoons olive oil
- 1 cup chopped onion
- 1/2 cup chopped carrot
- 1/2 cup chopped celery
- 1/2 teaspoon salt, divided
- 2 garlic cloves, minced
- 4 cups vegetable broth, divided
- 7 cups stemmed, chopped kale (about 1 bunch)
- 2 (15-ounce) cans no-salt-added cannellini beans, rinsed, drained, and divided
- 1 (15-ounce) can no-salt-added black beans, rinsed and drained
- 1/2 teaspoon freshly ground black pepper
- 1 tablespoon red wine vinegar
- 1 teaspoon chopped fresh rosemary
1. Heat a large Dutch oven over medium-high heat. Add olive oil to pan; swirl to coat. Add onion, carrot, and celery, and sauté 6 minutes or until tender. Stir in 1/4 teaspoon salt and garlic; cook 1 minute. Stir in 3 cups vegetable broth and kale. Bring to a boil; cover, reduce heat, and simmer 3 minutes or until kale is crisp-tender.
2. Place half of cannellini beans and remaining 1 cup vegetable broth in a blender or food processor; process until smooth. Add pureed bean mixture, remaining cannellini beans, black beans, and pepper to soup. Bring to a boil; reduce heat, and simmer 5 minutes. Stir in remaining 1/4 teaspoon salt, vinegar, and rosemary.