Lentil and Beef Stew

Lentil Beef Stew.jpg

This recipe transforms a regularĀ 2-serving can of Campbell’s Chunky Beef soup into a big, satisfying meal for a whole family! It also adds extra protein, vitamin A, fibre, and other essential nutrients. You can serve this stew with a slice of bread or a bun, or over rice or pasta.

Serves: 3-4

INGREDIENTS

Non-perishables

  • 1 can Campbell’s Chunky Beef Soup
  • 1/2 can lentils OR chickpeas, drained and rinsed
  • 1 1/2 cups water

Fresh/Frozen

  • 1 carrot, peeled and sliced
  • 2 white turnips, peeled and sliced, OR 1/4 rutabaga, peeled and sliced
  • Optional: 1 celery stick, chopped

Seasoning

  • Fresh parsley, chopped OR 2 tbsp dried parsley

KITCHEN EQUIPMENT

  • Large saucepan

INSTRUCTIONS

  1. In a saucepan, boil the water. Add the carrots and turnips, cooking for 4 minutes (or until soft; be careful not to overcook, otherwise veggies will be mushy!)
  2. Turn heat down to medium. Add the can of soup and the lentils/chickpeas. Add the parsley and celery (if using).
  3. Stir the mixture thoroughly. Heat through until it begins bubbling, then serve.
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Chickpeas, Please!

Chickpeas are another wonderful legume (small protein and fibre-packed morsels) that are widely available both canned and dry! The canned variety is a bit more expensive but they’re immediately ready-to-use (seriously, you can just dump them into a sauce or soup and they’re good to go once they’re heated through!). Dry chickpeas require soaking overnight and being boiled until tender (like pasta or potatoes) before they’ll be ready to eat. However you choose to get your peas on, try them in these delicious recipeas! (Haha, I couldn’t resist…)

Creamy Chickpea Salad Sandwiches

Chickpea sandwiches

Super simple and satisfying sandwiches (or wraps!) to make a great packed lunch or quick dinner.

Makes up to 4 sandwiches/wraps.

INGREDIENTS

Non-perishables

  • 1 can (15oz) chickpeas, drained (or ~1 cup dry chickpeas, prepared according to package instructions)

Fresh/Frozen

  • 2 spring onions, chopped
  • 1 ripe avocado
  • Several lettuce leaves
  • Any other veggies you like in your sandwiches!! (e.g. tomatoes, cucumber)
  • 8 slices whole wheat bread (can substitute with 4 whole wheat pitas or 10-inch tortillas)

Seasonings

  • 4 tbsp light mayonnaise
  • 1 tsp black pepper
  • 1/2 tsp garlic powder
  • Optional: 2 tsp Sriracha or other hot sauce

INSTRUCTIONS

  1. Lightly mash chickpeas with a fork (to desired chunkiness).
  2. Add seasonings to chickpeas and mix well.
  3. Peel and mash or slice avocado.
  4. Spread 1/4 of chickpea filling onto bottom slice of whole wheat bread (or into pita/tortilla). Spread 1/4 mashed or sliced avocado onto top slice of bread.
  5. Layer several lettuce leaves on top, add any other veggies or toppings of your choice, and combine your sandwich!

Chickpeas with Potatoes and Peas

This is a quick, delicious meal (that can easily be vegetarian or vegan if you use vegetable broth and a plant-based oil instead of margarine) with the warmth of yummy curry seasonings.

Serves: 4

INGREDIENTS

Non-perishables

  • 1 can vegetable or chicken broth (PLUS 1/2 cup water)
  • 1/2 cup canned crushed or diced tomatoes
  • 1 can chickpeas, drained and rinsed
  • 1 tbsp oil or margarine

Fresh/Frozen

  • 1 1/2 cups peas or green beans (can used fresh, frozen, or canned)
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2-3 medium potatoes, washed and cut into 1/2-inch pieces

Seasoning

  • 1 tsp cumin
  • 1 tsp turmeric
  • 1 tsp ginger
  • 1 tsp salt
  • 1/2 tsp pepper

KITCHEN EQUIPMENT

  • Saucepan/large frying pan

INSTRUCTIONS

  1. In large frying pan/saucepan, heat oil or margarine over medium heat and saute garlic and onion until tender (about 5 minutes).
  2. Add all remaining ingredients (potatoes, vegetable/chicken broth + water, crushed tomatoes, cumin, turmeric, ginger, salt, pepper, chickpeas, and peas/beans). Bring to a boil, then reduce heat and simmer until potatoes are tender.
  3. Add more water to mixture as needed to prevent drying out while potatoes are cooking.
  4. Serve on its own or over rice.

Spicy Chickpea Pasta

This recipea (sorry, still couldn’t resist) is very versatile and you can add any vegetables you like! Note: if you have a sensitive stomach (e.g. irritable bowel syndrome), it may be best to leave out the garlic and onion. You can adjust the amount of chili powder (or leave it out altogether) based on your preference.

INGREDIENTS

Non-perishables

  • 1-2 cups uncooked pasta (rotini, fusili, macaroni)
  • 2 tbsp oil (olive oil recommended)
  • 3/4 cup chicken or vegetable broth
  • 1 3/4 cup canned crushed tomatoes
  • 1 can chickpeas, drained and rinsed

Fresh/Frozen

  • 2 cloves garlic, minced
  • 1 medium onion, chopped
  • 1 carrot and/or 1 red bell pepper, chopped
  • 1 1/2 cup frozen green beans or peas
  • Feel free to add additional vegetables!

Seasoning

  • 2 tsp chili powder
  • 1 tsp cumin
  • 1/2 tsp salt
  • 1/2 tsp pepper

KITCHEN EQUIPMENT

  • Saucepan/pot
  • Large frying pan

INSTRUCTIONS

  1. In a large saucepan, cook the pasta in boiling water until tender (according to package instructions). Drain.
  2. While pasta is cooking, heat oil in large frying pan on medium-high heat. Add garlic and onions and fry until they start to soften.
  3. Add carrot (and/or red bell pepper) and cook until soft.
  4. Add chicken/vegetable stock, crushed tomatoes, chickpeas, green beans, chili powder, cumin, salt, and pepper. Stir.
  5. Cook until hot and bubbly and green beans are completely heated through.
  6. Pour sauce over cooked pasta and serve.