Mains

Harvest Grain Bowl with Hearty Apple Cider Vinaigrette

 

harvest grain bowl stock image
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5 from 1 vote

Harvest Grain Bowl with Hearty Apple Cider Vinaigrette

Harvest bowls are a perfect go-to meal prep because you can prepare them ahead of time. Not only that, but they are a delicious combination of whole foods and easy to customize with your favorite foods or the ingredients you have on hand. Try harvest bowls to serve a group, or make for yourself and enjoy the leftovers throughout the week!
Prep Time5 mins
Cook Time40 mins
Total Time45 mins
Course: Main Course
Cuisine: American
Keyword: apple cider vinegar, fall meals, grain bowls
Servings: 4 people
Calories: 281kcal
Author: Lindsay Hodgson

Equipment

  • chef's knife
  • cutting board
  • vegetable peeler
  • sheet pan
  • medium saucepan
  • salad bowl

Ingredients

  • 1 cup dry whole farro
  • 1 15oz can garbanzo beans
  • 1 large carrot
  • 1/2 whole yellow onion
  • 3 cups baby spinach
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 tsp cumin
  • 1/4 cup pumpkin seeds optional
  • 1/4 cup crumbled goat cheese
  • Hearty Apple Cider Vinaigrette

Instructions

Prepare the Farro

  • Rinse the dry farro in a strainer.
    Fill a medium saucepan ⅔ full with water, add a pinch of salt, and bring the water to a boil.
    Add the dry farro and reduce heat to a simmer. Cook the farro for about 35-40 minutes until farro is tender and chewy.
    Strain the farro and place on a large plate to cool.

Prepare the Vegetables

  • Preheat the oven to 375 degrees F.
    As the farro is simmering, prep and cook the vegetables.
    Rinse and drain the garbanzo beans. Wash the carrot, and peel the carrot in long ribbons using a vegetable peeler. Dice the onion.
    Place the garbanzo beans, carrot ribbons, and diced onion on a baking sheet. Drizzle with olive oil. Toss the vegetables with salt, pepper, and cumin.
    Roast for 20 minutes. Garbanzo beans should look slightly crispy and golden brown and onions should look translucent.
    Let the vegetables cool for 10 minutes before serving.

Assemble and Serve

  • In a large bowl, add the farro, roasted vegetables, spinach, and Hearty Apple Cider Vinaigrette. Gently toss everything together.
    Top with pumpkin seeds and/or goat cheese if desired.
    OR, serve your own individual bowl by plating your portion of grain, vegetables, spinach, and vinaigrette and then save the leftovers for the rest of the week.

Nutrition

Calories: 281kcal | Carbohydrates: 42g | Protein: 10g | Fat: 9g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 7mg | Sodium: 233mg | Potassium: 366mg | Fiber: 9g | Sugar: 2g | Vitamin A: 5279IU | Vitamin C: 7mg | Calcium: 68mg | Iron: 3mg

Warm Winter Entree Salad

 

spinach salad prepared on a table
Print Recipe
5 from 1 vote

Warm Winter Entree Salad

Dark leafy greens topped with apples, quinoa, beets, walnuts, crumbly bleu and drizzled in homemade lemon garlic vinaigrette.
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: dinner, Main Course
Cuisine: American
Keyword: entree salads, quinoa salad, spinach salad
Category: mains, salads, sides
Servings: 1 serving
Calories: 595kcal

Equipment

  • 2 quart pot with lid
  • cutting board
  • knife
  • colander or strainer
  • small baking pan
  • 2 mixing bowls, one large, one small
  • whisk

Ingredients

  • 1 cup spinach
  • 1/3 cup quinoa dry
  • 1/8 cup walnuts
  • 1/2 cup pickled beets or canned or roasted beets if prefered
  • 1 med apple
  • 1 oz blue cheese crumbles

Dressing

  • 1 garlic clove
  • 1 tbs olive oil
  • 2 tsp lemon juice
  • black pepper to taste
  • 2 tsp apple cider vinegar

Instructions

  • Preheat the oven to 350 degrees.

Prepare the quinoa

  • Rinse ⅓ cup dry quinoa under cold running water in a fine mesh strainer, transfer to a medium-sized pot containing ⅔ cup water.
  • Bring to a boil, reduce heat to simmer, and continue to cook for 15 minutes.
  • Remove from heat, cover, and allow to sit for 5 minutes. Fluff with fork just before serving.

Prepare the nuts and apple

  • Chop large-sized nuts to smaller chunky pieces.
  • Place spread out on a baking sheet and place in the oven for about 10 minutes or until golden brown and toasted. Set aside to cool.
  • Square off the apple and chop into small dice.

Prepare the vinaigrette

  • Chop 1 clove of garlic and olive oil, lemon juice and pepper into a bowl or small tightly sealed container. Whisk or shake ingredients

Assemble the salad

  • Toss washed salad greens and apples with half of the vinaigrette.  Place greens and apples onto a large plate or into a bowl.
  • Place ½ cup beets on or around edges of salad.
  • Place quinoa on top of salad greens. Top with nuts and bleu cheese crumbles.
  • Drizzle with remaining dressing and enjoy!

Nutrition

Serving: 1g | Calories: 595kcal | Carbohydrates: 68g | Protein: 15g | Fat: 32g | Saturated Fat: 6g | Cholesterol: 11mg | Sodium: 377mg | Potassium: 892mg | Fiber: 11g | Sugar: 21g | Vitamin A: 3031IU | Vitamin C: 24mg | Calcium: 172mg | Iron: 6mg

Chicken and Barley Soup

bowl of chicken barley soup
Print Recipe
5 from 1 vote

Chicken and Barley Soup

Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: dinner, Main Course, Soup
Cuisine: American
Keyword: soup
Servings: 6 people
Calories: 366kcal

Equipment

  • Large soup pot

Ingredients

  • 1 1/2 pounds boneless, skinnless chicken thighs
  • 2 carrots
  • 2 stalks celery
  • 2 medium carrots
  • 1 med onion
  • 1 cup pearl barley
  • 1/4 cup fresh parsley chopped
  • 2 med parsnips
  • 2 liters low-sodium chicken broth
  • 2 tablespoons olive oil
  • salt and pepper to taste

Instructions

  • Heat olive oil in a large soup pot over medium to high heat
  • Add chicken thighs and lightly brown on both sides. Remove before fully cooked through and set aside.
  • Add onion, celery, carrots, and parsnips. Cook for 2-3 minutes until onions and celery start to soften.
  • Add barley and stir to combine.
  • Add chicken broth, parsley, and chicken thighs. Increase heat to bring to a light boil then reduce heat simmer until barley, carrots, and parsnips are soft, about 20-30 minutes.
  • Remove chicken thighs and shred meat into bite-size peices then return to the pot.
  • Remove from heat and season with ground pepper and salt to taste.

Nutrition

Serving: 6g | Calories: 366kcal | Carbohydrates: 34g | Protein: 32g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 108mg | Sodium: 231mg | Potassium: 798mg | Fiber: 6g | Sugar: 3g | Vitamin A: 3695IU | Vitamin C: 6mg | Calcium: 53mg | Iron: 3mg

Fall Harvest Chili

 

veggie chili in a bowl
Print Recipe
5 from 1 vote

One-Pot Harvest Chili

Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Main Course
Cuisine: American
Keyword: chili, healthy chili, one-pot meals
Category: mains
Servings: 6 people
Calories: 272kcal

Ingredients

  • 2 tbsp olive oil
  • 1 med red onion chopped
  • 2 stalks celery chopped
  • 2 med carrots chopped
  • 1 bunch kale chopped
  • 4 cloves garlic minced
  • 1 small butternut squash about 1.5 cups chopped - buy this precut to save time
  • 1 tbsp tomato paste
  • 1 tsp ground cumin
  • 1 tbsp chili powder
  • .5 tsp dried oregano
  • .25 tsp ground cinnamon
  • 15 oz low sodium black beans
  • 15 oz low sodium cannellini beans
  • 14 oz diced tomatoes
  • 14 oz low sodium tomato sauce
  • salt and pepper to taste

Nutrition

Serving: 1.5cups | Calories: 272kcal | Carbohydrates: 50g | Protein: 13g | Fat: 6g | Saturated Fat: 1g | Sodium: 860mg | Potassium: 1275mg | Fiber: 14g | Sugar: 9g | Vitamin A: 19709IU | Vitamin C: 68mg | Calcium: 215mg | Iron: 6mg

Tuna and White Bean Salad

 

no cook meal
Print Recipe
5 from 1 vote

Tuna and White Bean Salad

This is a go-to summer meal when it's too hot to cook. Tuna and white beans provide plenty of satisfying protein in this no-cook entree salad.
Prep Time5 mins
Total Time15 mins
Course: Main Course, Salad
Cuisine: American
Keyword: arugula, no cook meals, summer salad, tuna pita pockets, white beans
Category: mains, salads
Servings: 4 people
Calories: 367kcal

Ingredients

  • 1 package baby arugula
  • 2 cans canned tuna Italian packed in olive oil
  • 1 can canned cannellini beans drained and rinsed
  • 1/2 whole red onion sliced
  • 1 cup grape tomatoes cut in half

Dressing

  • 1/4 cup olive oil extra virgin
  • 3 tbsp lemon juice freshly squeezed
  • pinch kosher salt
  • pinch granulated sugar

Instructions

  • Thinly slice the red onions.
  • Cut grape tomatoes in half or quarters.
  • Open and drain excess oil from canned tuna.
  • Add arugula, onions, tomatoes, and tuna to a large salad bowl.
  • Toss with dressing (below) and enjoy!

Dressing

  • In a small jar mix olive oil, lemon juice, sugar and salt.
  • Shake the jar to combine.

Nutrition

Calories: 367kcal | Carbohydrates: 26g | Protein: 25g | Fat: 19g | Saturated Fat: 3g | Cholesterol: 31mg | Sodium: 218mg | Potassium: 750mg | Fiber: 6g | Sugar: 2g | Vitamin A: 359IU | Vitamin C: 9mg | Calcium: 98mg | Iron: 5mg