This institution is an equal opportunity provider.

Wyoming Nutrition Services, Inc.

A Child and Adult Care Food Program Sponsor

Big Bad Wolf Soup

Slow cooker recipe for vegetarian butternut squash and bean soup. For added protein and a non-vegetarian option, add leftover chicken. You can also add any other leftover vegetables and spices to change the flavor.

Ingredients:

  • 1/2 Tbsp. olive oil
  • 1/2 cup chopped onion
  • 3/4 cup chopped red bell pepper
  • 1/2 clove garlic
  • 1/2 Tbsp. powder
  • 1 cup peeled, diced butternut squash
  • 2 cups canned, drained, rinsed pinto beans
  • 3/4 cup water
  • 1 cup frozen, whole-kernel corn
  • 1/2 cup stewed tomatoes


Directions:

Heat oil in a large non-stick skillet over medium heat. Add onions, bell peppers and garlic. Cover and cook 5 minutes. Add chili powder. Cook 1 minute, stirring constantly. Place onion and pepper mixture in slow cooker. Add squash, beans, water, corn and tomatoes. Cover and cook on low for 8 hours or until soup is thick. Note: Cooking on high will take less time, but be sure not to scorch the soup on the bottom of the pot.  Yields 6 servings.

Source: whatscooking.fns.usda.gov

Black Bean and Sweet Potato Chili


Ingredients

  • 1 Tablespoon plus 2 teaspoons extra virgin olive oil
  • 1 medium-large sweet potato peeled and diced
  • 1 large red onion, diced
  • 4 gloves garlic, minced
  • 2 Tablespoons chili powder
  • 2 teaspoons ground chipotle pepper
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon salt
  • 3 ½ cups stock, low sodium chicken stock
  • 1 15-ounce cans black beans, rinsed, low sodium
  • 1 14.5-ounce can diced tomatoes, low sodium
  • ½ cup dried quinoa
  • 4 teaspoons lime juice

serving suggestions: avocado, cilantro


Directions

  1. Heat a large heavy bottom pot with the oil over medium high heat.
  2. Add the sweet potato and onion and cook for about 5 minutes, until the onion if softened.
  3. Add the garlic, chili powder, chipotle, cumin and salt and stir to combine.
  4. Add the stock, tomatoes, black beans and quinoa and bring the mixture to a boil. Stir everything to combine.
  5. Cover the pot and reduce the heat to maintain a gentle simmer.
  6. Cook for 10-15 minutes until the quinoa is fully cooked and the sweet potatoes are soft.
  7. Add the lime juice and remove the pot from the heat. Season with salt as needed.


Nutritional Information
Calories: 150
Dietary Fiber: 6g
Carbohydrates: 24g
% of Calories from Fat: 35%
Total Fat: 4g
Sodium: 280 mg
Cholesterol: 0mg
Protein: 6g
Saturated Fat: 0.5


Source: fruitsandveggiesmorematters.org