Cost/Serving: $0.91
Yield: [4 servings] / Serving Size = 1ΒΌ cups
Ingredients:
Directions:
Yield: [4 servings] / Serving Size = 1ΒΌ cups
Ingredients:
Ingredient amount suggestions for 4 servings
Liquid
4 cups low sodium broth, milk, tomato juice, or in combination with water
Vegetables
½ medium onion, chopped
1½ cups any vegetable(s) (canned, frozen, fresh, or leftover)
Meat and/or Beans
1 cup cooked or canned beans (drained and rinsed) or cooked meat
Starch or Thickener
1 cup cooked rice, barley, noodles, pasta (whole grains preferred – brown rice, whole wheat noodles or pasta)
Seasonings
1 Tablespoon vegetable oil
1 clove garlic, minced (optional)
½ teaspoon salt, 1/3 teaspoon pepper, herbs or spices to taste
Directions:
1. In saucepan over medium heat, cook onions in the oil. Cook for 5 minutes or until onions are soft. Add optional garlic, cook 1 minute more.
2. Add liquid to onion mixture; bring to simmer.
3. Add vegetables, cooked beans and/or meat, and starch or thickener. Cook until everything is hot.
4. Add remaining seasonings. Cook an additional 5 minutes to combine flavors.
Recipe Rating:
Nutrition Criteria for Recipes
Recipes must be:
- Low in:
- Added sugar
- Total fat
- Trans fat
- Sodium
- High in:
- At least one of the following: vitamin A, vitamin C, calcium, iron, or fiber
- Whole grains (if the recipe contains grains)
Recipes must also:
- Use low cost, readily available ingredients
- Be able to be prepared relatively quickly
For the full set of criteria, click here.