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Hy-Vee at Midday: Going Vegeterian
By Linda Ashley, Hy-Vee Dietitian
October is Vegetarian Awareness Month
The recent Adventist Health Study – 2 adds clarity to the health benefits of a vegetarian lifestyle, such as reduced weight, lower blood pressure, and reduced incidence of cancer. Even just one veggie-full, meatless meal per week is a smart choice for your healthy lifestyle.
Today your Hy-Vee dietitian shows you how pairing dried beans, a vegetarian staple, with seasonal produce gives you satisfying comfort food that's perfect for this time of year. Available dry or canned, beans are packed with budget-friendly protein, fiber and smart carbohydrates that keep you feeling full for hours. With a few convenient short-cuts, you can make filling, satisfying and healthy vegetarian meals weeknight quick!
Squash and Black Bean Soft Shell Tacos
Enjoy the color and texture of this spicy vegetarian dish that's perfect for autumn! Your Hy-Vee dietitian shows you a few shortcuts – frozen, cubed butternut squash and canned black beans – to make the assembly of this dish weeknight quick.
All you need:
2 tbsp Hy-Vee Grand Selections olive oil
1 tbsp sriracha sauce
1 tbsp lime juice
3 cups ½-inch cubes butternut squash
1 large red bell pepper, seeded & cut into strips
12 (6-inch) Hy-Vee flour tortillas
2 (15-ounce) cans no-salt-added Hy-Vee black beans, rinsed and drained
2/3 cup Hy-Vee salsa
2 tbsp hot pepper jelly
2 tbsp Hy-Vee peach preserves
¾ cup crumbled queso fresco cheese OR diced avocado
Chopped fresh cilantro for garnish
All you do:
1. Preheat oven to 375 degrees Farenheit.
2. In a 13x9-inch baking dish, combine olive oil, sriracha and lime juice. Add squash cubes and bell pepper strips; toss to coat. Roast 30-35 minutes or until fork-tender and slightly browned, stirring after 15 minutes.
3. In a medium skillet over medium heat, toast tortillas for 30-60 seconds per side or just until lightly browned in spots. Fold in half and cool.
4. In a medium microwave-safe bowl, combine beans and salsa. Heat, covered, in the microwave on HIGH for 2 minutes.
5. In a small microwave-safe bowl, combine hot pepper jelly and peach preserves. Microwave on HIGH for about 15 seconds or until melted. Stir.
6. To assemble tacos: Spoon ¼ cup black bean mixture, ¼ cup squash mixture and 1 tbsp cheese into each tortilla. Drizzle with melted hot pepper & peach spreads, if desired. Garnish with cilantro.
Serves 6 (2 tacos each)
Nutrition facts per serving: 390 calories, 12gm fat, 4.5 gm saturated fat, 0 gm trans fat, 10 mg cholesterol, 800 mg sodium, 59gm carbohydrate, 12 gm fiber, 5 gm sugar, 13gm protein. Daily values: 170% vitamin A, 70% vitamin C, 25% calcium, 20% iron.
Source: Hy-Vee Seasons, Fall 2013