Wellness Foundation

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Harvest Veggie Pasta Stew

from Barbara Kinnier

1 large onion, chopped
2 cloves garlic, minced
1 quart low-sodium vegetable broth, divided
1 teaspoon parsley
1 teaspoon sage
1 teaspoon rosemary
1 teaspoon thyme
1/2 teaspoon black pepper
Small butternut squash, peeled and cut into 2-inch pieces
1 large can chopped tomatoes
1 (15-ounce) can small red kidney beans, drained and rinsed
1 zucchini, cut in half lengthwise, then sliced in 1/4-inch slices (half-moons)
6 ounces (1/2 box) small whole-grain pasta, cooked to directions and cooled
2 cups water
2 cups baby spinach

Sauté onion and garlic in 3 Tablespoons of vegetable broth until onion is translucent, about 5 minutes. Add all the seasonings and stir well. Then add the rest of the vegetable broth and butternut squash and bring to a low boil for about 10 minutes or until butternut is tender, checking it with a fork. Blend all with an immersion blender to smooth consistency.mAdd the tomatoes, beans, and zucchini and continue to cook on low heat about 30 minutes. Add the pasta and water. Bring to a boil and then lower heat and simmer on low 10 minutes. Toss in the spinach for the last few minutes until it wilts.

Pumpkin Sage Pasta

Pumpkin Sage Pastafrom Jenn Taylor
Serves 4

8 ounces of whole-grain or gluten-free pasta
1 medium shallot
3-4 garlic cloves
10 leaves fresh sage
3/4 cup canned pumpkin puree
3/4 cup vegetable broth
1/2 cup unsweetened almond milk
2 Tablespoons nutritional yeast
1/2 cup toasted pecans
Salt and freshly ground pepper to taste

Bring a large pot of salted water to a boil. Add pasta and cook until al dente (7 to 8 minutes); drain into a colander. Note: if using gluten-free pasta, toss with a drizzle of olive oil to keep it from clumping as it cools. Meanwhile, mince the shallot, garlic, and sage. Heat 1 Tablespoon of vegetable broth in the pasta pot over medium heat. Add the shallot and garlic; stir for 3 minutes until softened. Add the pumpkin puree, vegetable broth, almond milk, nutritional yeast, and half of the sage. Reduce heat to medium-low and cook for 10 minutes, stirring frequently, until the sauce is slightly thickened and reduced. Season with salt and pepper to taste. Add the pasta to the sauce and mix well. Sprinkle each serving with the remaining sage and toasted pecans. Optional: you can also grate a sprinkle of fresh nutmeg over each serving.

Stuffed Acorn Squash

Stuffed Acorn Squashadapted by Michele Sacconaghi
This recipe can be changed up to include mushrooms, carrots, white beans, greens, apples, and raisins. Use what you have in the refrigerator!

3 medium acorn squash, halved lengthwise and seeds removed
1/4 cup vegetable broth
1 medium yellow onion, finely chopped
3 cloves garlic, minced
2 celery stalks, finely chopped
1 red bell pepper, finely chopped
1 Tablespoon fresh thyme leaves
2 cups cooked rice (1 cup brown rice + 1 cup wild rice OR a wild rice blend like Lundberg's)
2/3 cup pecans, toasted and finely chopped
1/4 cup dried cranberries, finely chopped
Dash of salt and pepper to taste

Heat the oven to 450°F and arrange a rack in the middle. Place the squash cut-side up on a rimmed baking sheet. Roast in the oven until just fork tender, about 25 to 30 minutes. Meanwhile, place the broth in a large frying pan over medium heat. Add the onion, celery, and red pepper. Season with salt and pepper, and stir to coat. Cook, stirring occasionally, until just softened, about 6 minutes. Stir in the thyme and cook until just fragrant, about 1 minute. Remove from the heat and stir in the rice, pecans, cranberries, and measured salt and pepper. Divide the rice filling among the roasted squash halves (about 1/2 cup for each). Continue roasting until the squash is completely fork tender, the edges have started to brown, and the filling is heated through, about 20 to 25 minutes.