A Cornucopia of Corn Recipes!

Corn is easy to add to any recipe–throw it in a pot of chili, mix it with a bowl of soup, or sprinkle it on eggs for breakfast… whether it’s fresh, frozen, or canned, the possibilities are endless!!

Sauteed Corn and Tomatoes

Quick, simple and easy, this recipe can be used as a sauce or a side.

Serves: ~2

INGREDIENTS

Non-perishables

• 1 (15oz) can diced tomatoes

Fresh/Frozen

• 1 tbsp butter
• 2 cloves garlic, minced
• 2 cups frozen corn kernels (no need to thaw!)

Seasoning

• 1/2 tsp dried basil
• 1/4 tsp salt
• Pepper to taste
• 1/4 tsp sugar

KITCHEN EQUIPMENT

• Pan or skillet

INSTRUCTIONS

1. Melt butter in a large pan over medium-low heat and sautee garlic for about 1 minute, or until softened.
2. Add diced tomatoes (with the juices) to the pan, along with basil, salt, pepper, and sugar. Stir to combine and bring heat up to medium.
3. Allow skillet to simmer for about 1 minute, or until most of the juices have evaporated and the mixture has thickened.
4. Add the frozen corn to the skillet and stir to combine. Heat thoroughly (about 3-5 minutes).

Black Bean, Corn, and Tomato Salad

Salads are super easy to throw together and you can add more or less of each ingredient depending on what’s available (and what you like!). You can store this salad in the fridge for 4-5 days (will stay fresher if you store the salad and the dressing separately).

Serves: ~4-6

INGREDIENTS

Non-perishables

• 1-2 cups canned corn (could substitute with fresh or frozen!)
• 1 can black beans, rinsed and drained
• 1/4 cup olive oil

Fresh/Frozen

• 2-3 tomatoes, chopped
• Optional: 1 medium avocado, diced
• 1/4 cup lime juice (lemon would work too!)
• 1 jalapeno, minced (can use more or less depending on how spicy you like your food)

Seasoning

• 3/4 tsp ground cumin
• Salt and pepper to taste

INSTRUCTIONS

1. Cook or rinse corn according to instructions.
2. Combine corn, black beans, tomatoes, and avocado in a large bowl. (Feel free to add any other vegetables you may have lying around, like carrots, cucumber, peppers, celery, etc.)
3. In a separate bowl, mix olive oil, lime juice, ground cumin, jalapeno, and salt and pepper. Pour over vegetables.
4. Mix well and serve.

Corn and Cheddar Chowder

For a hot, satisfying dinner on a chilly day, whip up some of this quick chowder!

Serves: 4

INGREDIENTS

Non-perishables

• 1/4 cup all-purpose flour
• 1 can chicken or vegetable broth
• 1 can (12oz) corn, drained

Fresh/Frozen

• 1/4 cup butter
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, grated
• 2 medium potatoes, peeled and cut into 1/2-inch pieces
• 2 cups milk
• 3/4 cup grated cheddar cheese (if you don’t have this available, you could also use cheese slices or 1/2 cup of Cheeze Whiz)

Seasoning

• 1/2 tsp salt
• 1/2 tsp pepper

KITCHEN EQUIPMENT

• Large saucepan/pot

INSTRUCTIONS

1. In a large saucepan/pot, melt butter over medium heat. Add onion and garlic, saute until they begin to soften. Add carrots and potatoes, and continue cooking for 3-5 minutes.
2. Add flour and stir well until mixed completely with the butter. Gradually add chicken/vegetable broth and milk.
3. Cook over medium heat, stirring constantly, until thickened.
4. Turn down cooking temperature to low and simmer, covered, until potatoes are tender.
5. Add corn, cheese, salt, and pepper, then continue stirring and cooking until cheese is melted and soup is heated through.

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

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.