One-Pot Chicken and Rice Soup (gf)

Ingredients*

Chicken (or beans), canned

Green beans, canned

Onion and/or garlic

Carrots, canned

Rice

Chicken (or vegetable) broth

*you can add whatever vegetables you have on hand

Directions:

1. Add ½ cup of rice and 1 cup of broth to a pot over high heat. Cover with a lid. Leave until it boils, then turn to low heat. Cook for about 20 minutes.

2. Remove the outer layer of onion/garlic. Chop as much onion and/or garlic as you like into fine pieces.

3. Rinse and drain the chicken/beans. Rinse and drain canned vegetables.

4. Add the onion and/or garlic, chicken/beans, vegetables, and the rest of the broth to the same pot with the cooked rice. Stir.

5. Warm for at least 5 minutes over low heat.

Any excess can be refrigerated for up to 3 days or frozen for up to 1 month in an airtight container—filled to 1-inch below the top of the container—without the rice.

Made possible in part by the Mary Gates Scholarship

Oats Three Ways

Ingredients

Oats

Onion

Your choice of milk

Applesauce

Your choice of nut

Your choice of nut butter

Flax seed

Chia seed

Tuna

Applesauce Oatmeal Bars (bake)

Directions:

1. Preheat the oven to 350 degrees F.

2. Combine 1 tablespoon of ground flax seed with 2 tablespoons of water in a small bowl. Let sit for about 2 minutes.

3. In another bowl, combine ½ cup of applesauce, ½ cup of milk, 1 cup of oats, and the flax seed-water mixture.

4. (Optional: add your choice of chopped nuts.) Stir until combined.

5. Pour into a baking sheet.

6. Bake for about 30 minutes or until the top is slightly browned.

Freeze for up to 1 month in an airtight container. Store at room temperature for 2-3 days in an airtight container.

Applesauce Overnight Oats (no-bake)

Directions: (begin the night/hours before desired)

1. Add 1 cup uncooked oats to a jar/cup.

2. Pour ½ cup of milk, 1 tablespoon of chia seeds, and ½ cup of applesauce into the jar/cup. Stir. Cover.

3. Let sit in the refrigerator for at least 3 hours.

(Optional: top with your choice of nut butter, nut, and/or fruit.)

Tuna Cakes (cook)

1. Remove the outer layer of the onion. Chop about 2 tablespoons of onion into fine pieces.

2. Combine 1 tablespoon of ground flax seed with 2 tablespoons of water. Let sit for about 2 minutes.

2. Combine a tin/packet of tuna, ¼ cup of oats, onion, and the flax seed-water mixture in a bowl.

3. Use your hands to form 2 patties. (If the mixture is too wet, add more oats.)

4. Place in an uncovered pan over medium heat. Cook for 2-3 minutes on each side. Watch closely to make sure it does not burn.

Made possible in part by the Mary Gates Scholarship

Hearty Chickpea Stew (v, gf)

Ingredients

Onion

Canned tomatoes, 14-ounce

Canned coconut milk, 14-ounce

Peanut butter (or your choice of nut butter)

Chickpeas/Garbanzo beans, dried/canned

Kale

Rice

How to cook dried chickpeas:

1. Rinse the chickpeas. Completely cover the dried chickpeas with cold water in a bowl.

2. Soak overnight or for at least 12 hours.

3. Drain the chickpeas.

4. Add the 2 cups of chickpeas and 4 cups of water to a pot over high heat. Cover and leave until it boils, then turn to low heat. Cook for about 1 hour.

5. Drain.

Any excess can be refrigerated for up to 3 days or frozen for up to 1 month in an airtight container.

Directions:

1. Add ¼ cup of rice and ½ cup of water to a pot over high heat. Cover with a lid. Leave until it boils, then turn to low heat. Cook for about 20 minutes.

2. Remove the outer layer of the onion. Chop as much onion as you like into fine pieces.

3. Rinse the kale. Chop or tear kale into pieces. Set aside.

4. Add the onion and a splash of water in a covered pan over medium-high heat. Steam for about 3 minutes. Watch closely.

5. Add the can of tomatoes, the can of coconut milk, 2 tablespoons of peanut butter, and the cooked chickpeas to the pan. Stir to combine.

6. Turn the heat to low and let simmer uncovered for about 15-20 minutes.

7. Add the kale to the pan. Stir for about 2 minutes or until slightly soft.

8. Add the rice to the pan.

Sources:

Recipe adapted from https://www.budgetbytes.com/african-peanut-stew-vegan/

Made possible in part by the Mary Gates Scholarship

Garlic Rosemary Roasted Potato (v, gf)

1 potato (1 point)

2 cloves garlic (1 point, whole clove will last multiple uses)

1tsp rosemary (FREE from Bean Basket)

2 tablespoons olive oil (oil is occasionally stocked at UW Food Pantry, otherwise, coconut oil, canola oil, butter will work as well)

Preheat oven to 375F. Wash the potato and cut into one-inch cubes. In a bowl, add oil, garlic, and rosemary and stir or use hands to mix. Line a baking sheet with aluminum foil and add potato mixture, spacing potato chunks evenly apart and put in oven for 30-40 minutes or until browned and crispy.

Recipe inspired by https://www.spendwithpennies.com/simple-herb-oven-roasted-potatoes/

Coconut Black Bean Soup (v, gf)

Create an easy and hearty soup using items found in the UW Food Pantry by following this recipe!

2, 15 oz cans of black bean (1 point)

1, 13.5 fl oz can Chaokoh coconut milk (1.5 points)

1, 14.5 oz diced tomatoes (1 point)

1 cup vegetable broth (1.5 points, will last multiple uses)

1 onion, chopped (1 point)

2 tablespoons olive oil

2 cloves garlic (1 point, whole clove will last multiple uses)

1 tablespoon cumin (FREE using Bean Basket voucher)

1 tablespoon turmeric (FREE using Bean Basket voucher)

Salt, to taste (FREE using Bean Basket voucher)

In a large saucepan set to heat to medium-high, add olive oil, chopped onion, and garlic stirring frequently until onion is translucent brown in color–about eight minutes. Add vegetable broth, diced tomatoes, black beans, coconut milk, cumin, and turmeric. Add salt to taste. Bring to a boil. Once boiling, reduce heat to simmer, and stir occasionally for 30-40 minutes or until desired consistency is reached.

Recipe inspired by https://www.allrecipes.com/recipe/236170/coconut-black-bean-soup/