3 recetas fáciles a base de plantas que no le costarán mucho

Whether you’re looking to eat more veggies, eat less meat, or both, these satisfying meals will keep your belly and your wallet full.

Somewhere along the way, healthy eating got stuck with an expensive reputation. In fact, some of the most nutritious foods in the grocery store are some of the cheapest. Think: canned beans and canned fish, no-sauce frozen vegetables, brown rice, and other whole grains.

Along with being budget friendly, canned and frozen foods also last longer than their fresh counterparts — plus, they’re real time savers when you’re trying to get a meal on the table in a hurry.

To see how easy, delicious, and affordable plant-based eating can be, add these recipes to your weeknight menu.

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Chickpea and Potato Curry

The chickpeas in this veggie-packed comfort dish can help you meet your daily protein target. They’re also a good source of zinc, which is a mineral that helps support the immune system and combat inflammation.

Necesitará:

• 2 tablespoons canola oil
• 1 cup chopped frozen onion
• ½ cup chopped frozen carrots
• 4 dientes de ajo picados
• 1 minced jalapeño
• 2 Tbsp curry powder
• 1 teaspoon cumin
• 1 15-ounce can diced potatoes, drained and rinsed
• 2 15-ounce cans chickpeas, drained and rinsed
• 2 15-ounce cans no-salt added diced tomatoes
• 2 cups vegetable broth
• 2 Tbsp. cilantro, chopped

What to do:

1. Heat the oil in a large skillet over medium-high.
2. Add the onion and carrot and cook, stirring, until softened.
3. Add the garlic, jalapeño, curry powder, and cumin, and cook 1 more minute.
4. Add the potatoes, chickpeas, tomatoes, and vegetable stock to the pan, and bring to a boil.
5. Reduce to a simmer and cook, partially covered, until the chickpeas and potatoes are tender and the curry is slightly reduced.
6. Spoon into six bowls. Garnish each with cilantro and serve with cooked rice or flatbread.

Recommended FREE SilverSneakers On-Demand Class: Healthy Diet Basics for Seniors

Power Greens Soup

Protein-packed cannellini beans are the secret superstar in this colorful soup. There's no need to thaw the frozen ingredients first - they'll cook in the pot.

Necesitará:

• 2 cups frozen spinach
• 2 cups sweet frozen peas
• 1 cup canned cannellini beans, drained and rinsed
• 3 cups sodium-free vegetable broth
• 1 tsp. dried basil
• ½ cucharadita de sal
• ¼ tsp. black pepper
• 4 tsp. extra virgin olive oil
• ½ cup seasoned croutons

What to do:

1. Add the first 7 ingredients to a medium saucepan, stir gently to combine.
2. Heat over high until boiling, then reduce to a gentle simmer, stirring occasionally.
3. Cover and cook for 10 minutes at a simmer, until the spinach is tender, stirring occasionally.
4. Remove from heat. Carefully ladle the soup into a blender. Blend on the lowest speed, gradually working up to the highest, until smooth and creamy. Work in batches if the liquid fills more than two-thirds of the blender. (You can also use an immersion blender for this step.)
5. Return to the pot and reheat over low, stirring occasionally, until soup has reached the desired temperature.
6. Spoon into four bowls. Top each with a drizzle of 1 tsp. olive oil and 2 Tbsp. croutons.

Recommended reading: How to Start Eating Plant-Based: The SilverSneakers Guide

Broccoli and Beans Stir-Fry

Take-out stir-fries are often loaded with sodium and fat. This version is full of heart-healthy fiber thanks to the beans, broccoli, and quick-cooking brown rice.

Necesitará:

• ¼ cup quick-cooking brown rice
• 2 tsp. vegetable oil
• 2 cups frozen broccoli florets
• 2 Tbsp. water
• 1 cup canned pinto (or kidney) beans, drained and rinsed
• ¼ cucharadita de sal
• ⅛ tsp. black pepper
• 1 tsp. Italian seasoning

What to do:

1. Cook rice in water according to package directions (about 10 minutes), then remove from heat and set aside. For extra flavor, cook the rice in no-salt added vegetable broth instead of water.
2. Add 1 tsp. of the vegetable oil to a large skillet or frying pan, and place over medium-high heat. Add the frozen broccoli florets and water and cook, stirring occasionally, for 5 to 7 minutes, until starting to soften. The water will have evaporated by this point, and the broccoli will be partially cooked; stir to coat with the oil.
3. Add the remaining 1 tsp. vegetable oil, then add the pinto beans and the cooked rice. Season with the salt, black pepper, and seasoning blend. Sauté, stirring often, for 2 more minutes, until everything is warmed through and the broccoli is tender.
4. Remove from the heat and divide between two plates.

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