Pumpkin and Black Bean Chili
Pumpkin and Black Bean Chili is a hearty and nutritious dish perfect for a cozy fall dinner. This vegetarian chili is packed with protein from black beans and offers a delightful sweetness from pumpkin, making it both satisfying and flavorful. It’s an easy one-pot meal that combines the warmth of spices with the wholesome goodness of seasonal ingredients.
| Ingredients | Quantity |
|---|---|
| Olive oil | 2 tablespoons |
| Onion | 1 medium, diced |
| Garlic | 3 cloves, minced |
| Bell pepper | 1, diced |
| Pumpkin puree | 2 cups |
| Black beans | 2 cans (15 oz each), drained and rinsed |
| Vegetable broth | 3 cups |
| Cumin | 1 tablespoon |
| Chili powder | 1 tablespoon |
| Paprika | 1 teaspoon |
| Salt | to taste |
| Black pepper | to taste |
| Optional toppings | Sour cream, avocado, cilantro, cheese |
Instructions Summary:
- In a large pot, heat olive oil over medium heat and sauté the diced onion, minced garlic, and bell pepper until soft.
- Stir in the pumpkin puree, black beans, and vegetable broth, mixing well.
- Add cumin, chili powder, paprika, salt, and black pepper; stir to combine.
- Bring the mixture to a boil, then reduce heat and let it simmer for 20-25 minutes, stirring occasionally.
- Taste and adjust seasoning as needed, then serve hot with your choice of toppings. Enjoy!
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Quinoa and Brussels Sprouts Salad
Quinoa and Brussels Sprouts Salad is a nourishing and vibrant dish that combines nutty quinoa with roasted Brussels sprouts, creating a perfect balance of textures and flavors. This high-protein salad is not only filling but also visually appealing, making it an excellent addition to your fall dinner table. Packed with nutrients, it can be served warm or cold and can be customized with various toppings for added flavor.
| Ingredients | Quantity |
|---|---|
| Quinoa | 1 cup (dry) |
| Brussels sprouts | 1 pound |
| Olive oil | 3 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
| Balsamic vinegar | 2 tablespoons |
| Honey | 1 tablespoon |
| Crumbled feta cheese | 1/2 cup |
| Chopped walnuts | 1/3 cup |
| Fresh parsley | 1/4 cup, chopped |
Instructions Summary:
- Preheat the oven to 400°F (200°C). Trim and halve the Brussels sprouts, then toss them with 2 tablespoons of olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, until golden and crispy.
- While the Brussels sprouts are roasting, rinse the quinoa under cold water, then cook it according to package instructions (typically simmering in 2 cups of water or broth until fluffy).
- In a small bowl, whisk together balsamic vinegar, honey, and remaining olive oil to create a dressing.
- In a large bowl, combine cooked quinoa, roasted Brussels sprouts, crumbled feta, chopped walnuts, and parsley. Drizzle with the dressing and toss to combine.
- Serve the salad warm or at room temperature. Enjoy!
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Turkey and Sweet Potato Shepherd’s Pie
Turkey and Sweet Potato Shepherd’s Pie is a hearty and comforting dish perfect for fall. This twist on the classic shepherd’s pie uses lean ground turkey and sweet potatoes to create a protein-packed filling with a slightly sweet flavor profile. It’s topped with creamy mashed sweet potatoes, making it a nutritious and satisfying option for dinner.
| Ingredients | Quantity |
|---|---|
| Ground turkey | 1 pound |
| Sweet potatoes | 2 large |
| Olive oil | 2 tablespoons |
| Onion | 1 medium, chopped |
| Carrots | 2, diced |
| Celery | 2 stalks, diced |
| Garlic | 2 cloves, minced |
| Chicken broth | 1 cup |
| Frozen peas | 1 cup |
| Worcestershire sauce | 1 tablespoon |
| Salt | to taste |
| Black pepper | to taste |
| Milk | 1/4 cup |
| Butter | 2 tablespoons |
| Fresh parsley | for garnish (optional) |
Instructions Summary:
- Preheat the oven to 400°F (200°C). Peel and chop sweet potatoes, then boil until tender, about 15 minutes. Drain and mash with milk and butter.
- In a large skillet, heat olive oil over medium heat. Sauté onions, carrots, and celery until softened. Add garlic and ground turkey, cooking until the turkey is browned.
- Stir in chicken broth, Worcestershire sauce, salt, pepper, and frozen peas. Cook for a few minutes until heated through.
- Transfer the turkey mixture into a baking dish and spread the mashed sweet potatoes on top, smoothing it out evenly.
- Bake for 25-30 minutes until the top is slightly golden. Garnish with fresh parsley and serve warm. Enjoy!
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Lentil and Vegetable Stew
Lentil and Vegetable Stew is a nutritious and hearty dish, ideal for fall evenings. Packed with protein from lentils and loaded with vibrant vegetables, this stew is not only delicious but also warming and satisfying. It’s perfect for a family dinner or meal prep for the week.
| Ingredients | Quantity |
|---|---|
| Lentils | 1 cup |
| Vegetable broth | 4 cups |
| Carrots | 2, diced |
| Celery | 2 stalks, diced |
| Onion | 1 medium, chopped |
| Garlic | 3 cloves, minced |
| Bell pepper | 1, diced |
| Zucchini | 1, diced |
| Canned diced tomatoes | 1 can (14.5 oz) |
| Bay leaf | 1 |
| Thyme | 1 teaspoon |
| Olive oil | 2 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
| Fresh spinach or kale | 2 cups (optional) |
Instructions Summary:
- Rinse and drain lentils. In a large pot, heat olive oil over medium heat and sauté onions, carrots, and celery until soft.
- Add garlic, bell pepper, and zucchini; cook for a few more minutes until vegetables are tender.
- Stir in lentils, vegetable broth, canned tomatoes, bay leaf, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for about 30-35 minutes until lentils are tender.
- If using, stir in fresh spinach or kale during the last few minutes of cooking. Serve warm and enjoy!
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Creamy Chicken and Mushroom Casserole
Creamy Chicken and Mushroom Casserole is a comforting and protein-packed dish that’s perfect for chilly fall evenings. This hearty casserole combines tender chicken, earthy mushrooms, and a creamy sauce, topped with a crunchy breadcrumb layer. It’s a wonderful choice for a family meal or any gathering where you want to impress with minimal effort.
| Ingredients | Quantity |
|---|---|
| Chicken breast (cubed) | 2 cups |
| Mushrooms (sliced) | 2 cups |
| Onion (chopped) | 1 medium |
| Garlic (minced) | 3 cloves |
| Cream of mushroom soup | 1 can (10.5 oz) |
| Chicken broth | 1 cup |
| Sour cream | 1 cup |
| Olive oil | 2 tablespoons |
| Thyme | 1 teaspoon |
| Salt | to taste |
| Black pepper | to taste |
| Breadcrumbs | 1 cup |
| Grated Parmesan cheese | ½ cup |
Instructions Summary:
- Preheat the oven to 350°F (175°C). In a skillet, heat olive oil over medium heat and sauté onions, garlic, and mushrooms until tender.
- Add cubed chicken and cook until no longer pink. Stir in cream of mushroom soup, chicken broth, sour cream, thyme, salt, and pepper until well combined.
- Transfer the mixture to a greased casserole dish, then top with breadcrumbs and Parmesan cheese.
- Bake for 25-30 minutes, or until the top is golden and the casserole is bubbly. Serve warm and enjoy!
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Spicy Chickpea and Spinach Curry
Spicy Chickpea and Spinach Curry is a vibrant and protein-rich vegetarian dish that’s perfect for fall. Packed with hearty chickpeas, fresh spinach, and rich spices, this curry serves as a comforting meal that warms you from the inside out. Serve it with rice or naan for a complete, satisfying dinner.
| Ingredients | Quantity |
|---|---|
| Chickpeas (canned or cooked) | 2 cans (15 oz each) |
| Fresh spinach | 4 cups |
| Onion (chopped) | 1 medium |
| Garlic (minced) | 4 cloves |
| Ginger (minced) | 1 tablespoon |
| Canned coconut milk | 1 can (13.5 oz) |
| Diced tomatoes (canned) | 1 can (14.5 oz) |
| Curry powder | 2 tablespoons |
| Cumin | 1 teaspoon |
| Turmeric | 1 teaspoon |
| Olive oil | 2 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
| Lemon juice | 1 tablespoon |
Instructions Summary:
- In a large skillet, heat olive oil over medium heat. Sauté chopped onion, garlic, and ginger until the onion is translucent.
- Stir in curry powder, cumin, and turmeric, cooking for an additional minute to release the spices’ aromas.
- Add the chickpeas, diced tomatoes, and coconut milk. Bring to a simmer and cook for about 10 minutes to allow flavors to meld.
- Stir in the fresh spinach and cook until wilted. Season with salt, black pepper, and lemon juice to taste.
- Serve warm with rice or naan and enjoy your hearty curry!
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Baked Salmon With Roasted Root Vegetables
Baked Salmon with Roasted Root Vegetables is a nutritious and flavorful dish that showcases the bounty of fall produce while packing a high protein punch. Salmon, rich in omega-3 fatty acids, pairs perfectly with a medley of roasted root vegetables such as carrots, sweet potatoes, and beets, making it a delightful and wholesome dinner option.
| Ingredients | Quantity |
|---|---|
| Salmon fillets | 4 (6 oz each) |
| Carrots | 2 medium |
| Sweet potatoes | 2 medium |
| Beets | 2 medium |
| Olive oil | 3 tablespoons |
| Fresh rosemary (chopped) | 1 tablespoon |
| Garlic powder | 1 teaspoon |
| Salt | to taste |
| Black pepper | to taste |
| Lemon wedges | for serving |
Instructions Summary:
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Peel and chop the carrots, sweet potatoes, and beets into bite-sized pieces. Toss them with olive oil, salt, black pepper, and garlic powder, then spread evenly on the baking sheet.
- Create space in the center of the baking sheet and place the salmon fillets skin-side down. Drizzle with olive oil, sprinkle with fresh rosemary, and season with salt and pepper.
- Bake for 20-25 minutes, or until the salmon is cooked through and root vegetables are tender and golden.
- Serve warm with lemon wedges and enjoy your healthy, protein-rich dinner!
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Stuffed Acorn Squash With Quinoa and Cranberries
Stuffed Acorn Squash with Quinoa and Cranberries is a hearty and nutritious fall dish that highlights the seasonal flavors while providing a great source of plant-based protein. The acorn squash serves as a delicious vessel for a savory and sweet filling made from quinoa, dried cranberries, nuts, and spices, making this dish not only beautiful but also filling and satisfying.
| Ingredients | Quantity |
|---|---|
| Acorn squash | 2 medium |
| Quinoa | 1 cup |
| Vegetable broth | 2 cups |
| Dried cranberries | 1/2 cup |
| Chopped pecans or walnuts | 1/2 cup |
| Olive oil | 2 tablespoons |
| Onion (diced) | 1 medium |
| Garlic (minced) | 2 cloves |
| Ground cinnamon | 1 teaspoon |
| Salt | to taste |
| Black pepper | to taste |
| Fresh parsley (chopped) | for garnish |
Instructions Summary:
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Halve the acorn squash and scoop out the seeds. Drizzle with olive oil, salt, and pepper, and place cut-side down on the baking sheet. Roast in the oven for 25-30 minutes until tender.
- In a medium saucepan, bring vegetable broth to a boil and add quinoa. Reduce heat to simmer, cover, and cook for about 15 minutes, or until liquid is absorbed.
- In a skillet, heat olive oil over medium heat, add onion and garlic, and sauté until soft. Stir in cooked quinoa, cranberries, nuts, cinnamon, salt, and pepper; mix well.
- Once squash is roasted, flip it cut-side up and fill each half with the quinoa mixture. Return to the oven for an additional 10 minutes.
- Garnish with fresh parsley and serve warm, enjoying the hearty flavors of fall!
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Beef and Butternut Squash Stroganoff
Beef and Butternut Squash Stroganoff is a comforting and hearty dish that blends tender beef strips with the sweet, creamy flavors of butternut squash. This fall-inspired twist on a classic stroganoff serves up a deliciously rich sauce that’s perfect over pasta or rice, making it a warm and satisfying meal for chilly evening dinners.
| Ingredients | Quantity |
|---|---|
| Beef sirloin (thinly sliced) | 1 pound |
| Butternut squash (peeled and cubed) | 2 cups |
| Onion (diced) | 1 medium |
| Garlic (minced) | 2 cloves |
| Olive oil | 2 tablespoons |
| Beef broth | 1 cup |
| Sour cream | 1 cup |
| Dijon mustard | 1 tablespoon |
| Ground paprika | 1 teaspoon |
| Fresh thyme (optional) | for garnish |
| Salt | to taste |
| Black pepper | to taste |
| Egg noodles or rice | for serving |
Instructions Summary:
- In a large skillet, heat olive oil over medium-high heat. Add the beef strips, season with salt and pepper, and brown them on all sides. Remove and set aside.
- In the same skillet, add diced onion and minced garlic; sauté until softened. Add butternut squash and cook for about 5-7 minutes until slightly tender.
- Pour in beef broth and stir in Dijon mustard and paprika. Bring to a simmer and return the beef to the skillet; cook until the squash is fully tender and the beef is cooked through.
- Reduce heat and stir in sour cream until smooth and heated through. Adjust seasoning as needed.
- Serve over cooked egg noodles or rice, garnishing with fresh thyme if desired. Enjoy your rich and comforting Beef and Butternut Squash Stroganoff!
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Mediterranean Chicken With Farro and Greens
Mediterranean Chicken with Farro and Greens is a nutritious and flavorful dish that highlights the vibrant tastes of the Mediterranean. This one-pan meal features juicy chicken thighs, hearty farro, and a mix of fresh greens, making it an ideal option for a healthy and satisfying autumn dinner. Packed with protein and fiber, it’s perfect for anyone looking to indulge in a wholesome and delicious meal.
| Ingredients | Quantity |
|---|---|
| Chicken thighs (boneless, skinless) | 1.5 pounds |
| Farro (cooked) | 1 cup |
| Kale or spinach | 2 cups |
| Cherry tomatoes (halved) | 1 cup |
| Onion (sliced) | 1 medium |
| Garlic (minced) | 3 cloves |
| Olive oil | 2 tablespoons |
| Lemon juice | 2 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
| Smoked paprika | 1 teaspoon |
| Fresh parsley (chopped) | for garnish |
Instructions Summary:
- Heat olive oil in a large skillet over medium heat. Season chicken thighs with salt, pepper, and smoked paprika, then sear them for about 5-7 minutes per side until golden brown. Remove and set aside.
- In the same skillet, add sliced onion and minced garlic; sauté until softened. Add cherry tomatoes and cook until they begin to burst.
- Stir in the cooked farro and greens, mixing well. Add lemon juice and return the chicken to the skillet.
- Cover and cook for about 10 minutes, or until the chicken is cooked through and the greens are wilted.
- Serve warm, garnished with fresh parsley for a burst of flavor. Enjoy your wholesome Mediterranean Chicken with Farro and Greens!
Eggplant and Spinach Lasagna
Eggplant and Spinach Lasagna is a delicious and hearty vegetarian dish that showcases layers of tender eggplant, nutritious spinach, and rich cheese enveloped in pasta and a savory tomato sauce. This nutritious lasagna is not only high in protein due to the cheese and spinach but is also packed with flavor, making it a perfect fall dinner that will satisfy both herbivores and meat-lovers alike.
| Ingredients | Quantity |
|---|---|
| Lasagna noodles | 12 sheets |
| Eggplant (sliced thinly) | 2 medium |
| Fresh spinach (washed) | 4 cups |
| Ricotta cheese | 15 ounces |
| Mozzarella cheese (shredded) | 2 cups |
| Parmesan cheese (grated) | 1 cup |
| Marinara sauce | 3 cups |
| Olive oil | 2 tablespoons |
| Garlic (minced) | 2 cloves |
| Salt | to taste |
| Black pepper | to taste |
| Fresh basil (chopped) | for garnish |
Instructions Summary:
- Preheat the oven to 375°F (190°C). In a skillet, heat olive oil and sauté minced garlic until fragrant. Add sliced eggplant, season with salt and pepper, and cook until softened. Stir in spinach until wilted, then set aside.
- In a baking dish, spread a layer of marinara sauce. Place a layer of lasagna noodles, followed by a layer of the eggplant-spinach mixture, dollops of ricotta, and a sprinkle of mozzarella and Parmesan.
- Repeat the layering process until all ingredients are used, finishing with noodles topped with marinara sauce and a generous amount of mozzarella.
- Cover with foil and bake for 25 minutes, then uncover and bake an additional 15-20 minutes until the cheese is melted and bubbly.
- Let it cool for a few minutes, garnish with fresh basil, and serve warm. Enjoy your Eggplant and Spinach Lasagna!
