Hummus

Hummus This dip is delicious served with vegetable sticks, or whole wheat pita bread. Average Cost: $3.44 Prep Time: 5 minutes Cooking Time: n/a Servings: 10 Recipe Source: CookingMatters.org Ingredients 1 clove of garlic 1 large lemon 1 (15 1/2 – ounce) can garbanzo beans 1/2 cup warm water 2 tablespoons low-fat plain yogurt 2 […]

Chickpea Poppers

Chickpea Poppers Kids and adults alike will like this crunchy, spicy snack! Average Cost: $1.16 Prep Time: 10 minutes Cooking Time: 30-40 minutes Servings: 8 Recipe Source: Modified from FoodHero.org Ingredients 2 cans (15 ounce) chickpeas, rinsed and drained 1/2 teaspoon salt 1/2 teaspoon pepper 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon […]

Black Bean and Rice Salad

Black Bean and Rice Salad Full of protein, fiber, and flavor, this salad works well as a side dish or stands alone as a main dish. It can also be made ahead of time and refrigerated. Average Cost: $6.07 Prep Time: 1 hour and 20 minutes Cooking Time: 10 minutes Servings: 3 Recipe Source: MyPlate.gov […]

Brazilian Rice

Brazilian Rice This vegetarian dish combines leafy greens and high fiber brown rice to make a wholesome side dish or a satisfying main dish.  Average Cost: $13.13 Prep Time: 15 minutes Cooking Time: 30 minutes Servings: 8 Recipe Source: MyPlate.gov Ingredients 2 12-ounce packages of frozen spinach (thawed) 1 cup brown rice (cooked) 2 tablespoons […]

Quinoa and Black Bean Salad

Quinoa and Black Bean Salad Quinoa is combined in this recipe with black beans, savory vegetables, and spices for a cold salad that is light and refreshing. This salad is high in protein and can be served as a main or side dish.  Average Cost: $10.66 Prep Time: 10 minutes Cooking Time: 25 minutes Servings: […]

Black Quinoa Asian Slaw

Black Quinoa Asian Slaw Spicy, crunchy, and flavorful, this dish makes a complete meal, with a wide range of vegetables and protein-packed quinoa.  Average Cost: $18.11 Prep Time: 25 minutes Chill Time: Optional Servings: 8 Recipe Source: oldwayspt.org Ingredients For the slaw: 8 ounces black quinoa 2 cups water 2 cups red cabbage, shredded 1 […]

No-Bake Granola Bars

No-Bake Granola Bars No-bake granola bars are healthier since you can reduce the added sugar and eliminate preservatives. https://youtu.be/F3WKvg0DH-0 Average Cost: $12.08 Prep Time: 10 minutes Cooking Time: N/A Servings: 6 Recipe Source: commonthreads.org Ingredients 1/2 cup nut butter or seed butter (almond butter used for nutrient analysis) 2 teaspoons honey 1 teaspoon cinnamon 1 […]

Quinoa and Carrot Salad

Quinoa and Carrot Salad Quinoa is a plant based protein that provides all the essential amino acids.  Average Cost: $8.27 Prep Time: 15 minutes Cooking Time: 15 minutes Servings: 6 Recipe Source: commonthreads.org Ingredients 2 carrots (about 1 cup) 1 scallion (about 2 tablespoons) 1 lemon 1 tablespoon fresh ginger (or 1/4 teaspoon ground ginger) […]

Sweet Potato Fries

Sweet Potato Fries Give these oven baked fries a try for an easy and healthy snack or side!   Average Cost: $2.48 Prep Time: 10 minutes Cooking Time: 30 minutes Servings: 6 Recipe Source: cookingmatters.org Ingredients 4 medium sweet potatoes 1½ teaspoons paprika ½ teaspoon salt ¼ teaspoon ground black pepper 1⁄8 teaspoon cayenne pepper 1 […]

Strawberry Cucumber Salad

Strawberry Cucumber Salad This salad is a bright and tasty addition to your next spring or summer meal. Average Cost: $5.31 Prep Time: 20 minutes Cooking Time: N/A Servings: 2 Recipe Source: FoodHero.org Ingredients 2 Tablespoons nonfat or low-fat plain yogurt 4 teaspoons apple cider vinegar 1 Tablespoon honey or brown sugar (see notes) ¼ […]

Yogurt Parfait

Yogurt Parfait Try this easy parfait for an easy breakfast or snack! It can be prepared ahead of time and kept refrigerated in an airtight jar or container for a quick grab-and-go treat.  Average Cost: $12.46 Prep Time: 10 minutes Cooking Time: N/A Servings: 6 Recipe Source: FoodHero.org Ingredients 4 bananas, chopped or sliced 3 […]

Egyptian Red Lentil Soup

Egyptian Red Lentil Soup Lentils are common in Middle Eastern and Indian diets, and are popular in cuisines throughout the world. They are a good source of protein and fiber. Average Cost: $11.78 Prep Time: 10 minutes Cooking Time: 40 minutes Servings: 6 Recipe Source: CommonThreads.org Ingredients 2 carrots 1 sweet potato 1 medium tomato […]

Two Bean and Corn Salad

Two Bean and Corn Salad Try this quick and easy salad as a condiment on grilled fish or chicken dishes.  Average Cost: $9.31 Prep Time: 10 minutes Cooking Time: N/A Servings: 10 Recipe Source: Soulful Recipes (ca.gov) Ingredients 1⁄3 cup vegetable oil 2 tablespoons balsamic vinaigrette 1 teaspoon cumin 1 (15-ounce) can black beans, drained […]

Mango and Blackeye Pea Salsa

Mango and Blackeye Pea Salsa This salsa can be served with grilled fish or chicken. Average Cost: $5.72 Prep Time: 15 minutes Cooking Time: N/A Servings: 10 Recipe Source: USDA Soulful Recipes Ingredients 1 (15½-ounce) can blackeye peas, drained and rinsed 1½ tomatoes, finely chopped 1 mango, peeled and finely chopped 2 green onions, chopped […]

Bell Pepper Nachos

Bell Pepper Nachos This healthy dish uses bell pepper instead of traditional tortilla chips. For added flavor, top with chopped cilantro, green onions or black olives! https://youtu.be/ovB0e5-4NMM Average Cost: $7.81 Prep Time: 10 minutes Cooking Time: 15 minutes Servings: 8 Recipe Source: FoodHero.org Ingredients 4 bell peppers 1 cup salsa 2 teaspoons seasoning (try a […]