Vegan Slow Cooker Sweet Potato Chili

Chili is a fantastic way to get in lots of protein, fiber, vitamins, and minerals. This particular recipe will provide ~10 grams of both protein and fiber per serving! The daily recommended fiber intake for adults is 38 grams for men and 25 for women. Did you know fiber has many benefits such as helping you stay full longer, promoting digestive health, lowering cholesterol, and controlling blood sugar levels.

Chili is also a great option when you’re on a budget. After breaking down the cost of this recipe, one serving is about $0.95. Amazing right?! This is using canned beans, but dried beans are even cheaper and if you’re using a pressure cooker you can cook them so quick!

Servings: 10
Prep time: 20 minutes
Cook time: 2-6 hours

Ingredients:

  • 1 tbsp olive oil [$0.13]

  • 1 medium onion, diced [$0.50]

  • 2 tbsp garlic, minced [$0.30]

  • 2 bell peppers, diced [$1.50]

  • 2 15-oz can kidney beans * [$1.06]

  • 1 15-oz can black beans * [$0.56]

  • 1 15-oz can cannellini beans * [$0.88]

  • 1 15-oz can corn * [$0.43]

  • 2 15-oz cans low-sodium petite diced tomatoes [$1.27]

  • 2 medium sweet potatoes, peeled and 1/2 inch diced [$0.98]

  • 1 packet low sodium chili seasoning (I used McCormick’s) [$0.84]

  • 1 tbsp Primal Palate New Bae Seasoning [optional]

  • 1 bunch green onion, chopped [optional]

  • Other optional ingredients: shredded cheese, avocado, tortilla chips

* Drain and rinse

Cost per serving = ~ $0.95

Instant Pot/Pressure Cooker XL Directions:

  1. Set pot to “saute” setting

  2. Add olive oil

  3. Add onion and garlic

  4. Saute ~5 minutes, mixing to prevent burning

  5. Add sweet potato and peppers and continue to saute and mix for ~5 minutes

  6. Add remaining ingredients and set slow cooker to low for 4-6 hours

  7. Serve and top with green onion and other optional ingredients

  8. Enjoy!

Slow Cooker Directions:

  1. Add all ingredients to slow cooker and cook on low for ~ 6 hours (medium for ~ 4 hours, high for 2-3 hours)

  2. Serve and enjoy!

~ Don’t have a slow cooker? Check out this 3-quart slow cooker for less than $20!

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Chili Lime Turkey Burgers

Servings: 8
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes

Ingredients:

  • 1 lb lean ground turkey

  • 1 bell pepper, finely diced

  • 1/2 onion, finely diced

  • 1/2 zucchini, peeled & finely diced

  • 1/2 cup spinach, chopped

  • 2 tbsp Chili Lime seasoning

  • Optional: Roasted Red Pepper Hummus

Directions:

  1. Combine all ingredients in a bowl, mix well

  2. Divide into 8 patties

  3. Place on saute pan and cook on medium heat for ~15 minutes, flipping halfway through until temperature reaches 165 degrees for 15 seconds

  4. Enjoy with hummus, dip of choice, or on a roll

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Easy Veggie & Egg Muffins

This is a great way to save time making breakfast during the week! Prep your egg muffins on Sunday and have grab-and-go breakfast ready every day. These are also super customizable, you can make them vegetarian or add different spices.
 
Servings: 6
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
 
Ingredients:
Directions:
  1. Preheat oven to 375 degrees F
  2. Mix all ingredients in a bowl
  3. Spray muffin tin with non-stick spray
  4. Place 2 sausage patties in each cup
  5. Distribute egg mix evenly in each cup
  6. Bake for 15-20 minutes, or until a toothpick can be poked into a muffin and come out clean
  7. Enjoy with salsa, hot sauce, avocado, or side of choice!
 
 
* A reminder that leftovers should only be stored for 3-4 days. Try freezing these to make them last longer

Turkey Taco Spaghetti Squash Bowls

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Servings: 4
Prep time: 10 minutes
Cook time: 45-50 minutes

Ingredients:

  • 2 small/medium size spaghetti squash, halved and de-seeded
  • 4 tsp olive oil
  • 3 tbsp garlic
  • 2 tsp pepper
  • 1 lb 99% fat free ground turkey
  • 1 package Mrs. Dash taco seasoning
  • 1/2 onion, chopped
  • 1 can corn (or frozen)
  • 1 can black beans, rinsed
  • 1 bunch green onions, diced
  • 1 can petite diced tomatoes (no salt added)
  • 1 bell pepper, diced
  • 1 package reduced-fat shredded Mexican blend cheese
  • 2 limes
  • Optional toppings: avocado, cilantro

Directions:

  1. Preheat oven to 450 degrees
  2. Coat each squash half with 1 tsp olive oil, garlic, and pepper
  3. Bake on non-stick pan for ~45 minutes or until golden brown on the edges
  4. In a large skillet cook ground turkey with taco seasoning (according to directions on package), chopped onion, and bell pepper
  5. Saute for ~5 minutes
  6. Add corn, black beans, green onions, diced tomatoes and saute for 5 minutes
  7. When spaghetti squash is done take two forks to loosen the noodles from edges
  8. Top spaghetti squash half with 1 cup of taco mixture and lime juice from 1 lime and serve

Pasta with Homemade Roasted Red Pepper Tomato Sauce

Winter calls for comfort food so here is a delicious pasta recipe with a healthy twist! For this recipe I used brown rice quinoa fusilli pasta. It’s 100% whole grain and has 5 grams of protein and 2 grams of fiber per serving, which will most definitely help keep you full longer. You can also make this sauce a little spicy by adding red pepper flakes or chili powder for some more flavor!

 

Ingredients:

1lb whole wheat pasta
2 bell peppers, washed and de-seeded
3 large tomatoes
1 cup cherry tomatoes
2 cloves garlic
1/2 onion, chopped
2 cups spinach
1/4 cup fresh parmesan cheese
(Optional) 1 tsp each: paprika, black pepper, chili powder, basil, oregano, thyme

Directions:

  1. Preheat oven to 450
  2. Roast bell peppers for ~30 minutes, turning every 10 minutes
  3. Cook pasta according to box directions
  4. Sautee garlic and onion for 5-10 minutes, until golden
  5. Place peppers, tomatoes (not cherry), garlic, onion, optional spices in blender and blend until smooth (add water or a little olive oil for smoother consistency)
  6. Combine sauce with pasta in large pan, add spinach, cherry tomatoes, and fresh parmesan
  7. Enjoy!

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Crock Pot Turkey White Bean Chili with Butternut Squash

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Warm up with this unique white bean chili! I added in some ingredients I wouldn’t normally add and it turned out well. Also, I highly recommend buying pre-diced butternut squash because it would have been SO much easier and faster. Turkey chili is a great because it is so high in fiber and protein, which will help keep you full longer. One serving of this has close to 300 calories, 8 grams of fiber, and nearly 30 grams of protein.

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Ingredients:

  • 1lb lean ground turkey (I used 99% but anything is fine)
  • 3 cans of low-sodium white beans (cannelloni, great northern, etc)
  • 1/2 butternut squash, peeled and cubed
  • 1/2 onion, chopped
  • 1 small can mild green diced chilis
  • 2 cups chicken broth
  • 1/2 zucchini, diced
  • 1/4 cup green onion, diced
  • 1 cup corn (frozen, canned, or fresh)
  • 2 small mushrooms, diced (optional)
  • 2 tbsp garlic, minced
  • 1 tbsp cumin
  • 1 tbsp chili powder
  • Pepper to taste

Directions:

  1. Sauté ground turkey in a pan for 5-10 minutes, until cooked through
  2. Combine 1 can of white beans and the chicken broth in a blender and blend well
  3. Combine all ingredients in crock pot
  4. Cook on high for 2-4 hours

* To cook faster, combine ingredients in a pot and cook on medium/high for 15-20 minutes

Enjoy!

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Turkey Meatball Vegetable Soup

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This recipe was a little time consuming but SO worth it. It’s filled with many veggies and lean protein, the perfect fall soup.

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  • Ingredients:

    • Meatballs:
    • 1 lb lean ground turkey
    • 0.5 cups whole wheat bread crumbs
    • 1 tsp garlic powder
    • 1 tsp onion powder
    • 2 tsp fresh or dried parsley
    • 1 large egg
    • 0.25 cups fresh finely grated parmesan
    • 3 cups tomato/pasta sauce
    • Soup:
    • 1tbsp olive oil
    • 1 onion, diced
    • 2 tbsp minced garlic
    • 1/2 cup carrots, diced
    • 1/2 cup celery, chopped
    • 1 5oz box of baby kale
    • 3 bell peppers, diced
    • 1 cup mushrooms, diced
    • 1 can great northern beans, rinsed
    • 2 cans petite diced tomatoes
    • 4 cups vegetable or chicken stock

    Directions:

    For the turkey meatballs, combine all ingredients (except for the sauce) in a bowl and mix well. Form into 1 inch balls and place in a pot with the tomato sauce. Heat on medium temp, stirring occasionally to avoid burning, for about 15-20 minutes or until the meatballs are cooked through. While the meatballs are cooking heat oil in a separate pot. Sauté onions for about 3 minutes. Add garlic and sauté another 2 minutes. Add remainder of vegetables, sauté for 5-10 minutes. Add tomatoes, stock, and beans – simmer for about 10 minutes. Add kale and simmer for 2 minutes. Serve with meatballs and top with fresh parmesan and parsley. Season with salt and pepper to taste.

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