Butternut Squash Soup With Sage
Butternut Squash Soup with Sage is a delightful and warming dish perfect for chilly autumn nights. This creamy, yet low-calorie soup combines the natural sweetness of butternut squash with the aromatic flavor of sage, making it both comforting and nutritious. It’s a simple, satisfying meal that can be enjoyed on its own or paired with a slice of whole-grain bread.
| Ingredients | Quantity |
|---|---|
| Butternut squash | 1 medium (about 2 lbs) |
| Olive oil | 1 tablespoon |
| Onion | 1 medium |
| Garlic | 2 cloves |
| Vegetable broth | 4 cups |
| Fresh sage leaves | 8-10 leaves |
| Salt | to taste |
| Pepper | to taste |
| Coconut milk (optional) | ½ cup |
| Pumpkin seeds (for garnish) | 2 tablespoons |
Cooking Steps:
- Cut the butternut squash in half, scoop out the seeds, and roast in the oven at 400°F (200°C) for about 30-40 minutes until tender.
- In a large pot, heat olive oil over medium heat, then sauté chopped onion until translucent. Add minced garlic and cook for an additional minute.
- Add the roasted squash (scooped out of the skin), vegetable broth, and sage leaves into the pot. Simmer for 10-15 minutes.
- Blend the mixture until smooth using an immersion blender or a countertop blender.
- Stir in optional coconut milk for creaminess, then season with salt and pepper to taste.
- Serve hot, garnished with pumpkin seeds for added crunch. Enjoy your comforting autumn night dinner!
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Quinoa Stuffed Bell Peppers
Quinoa Stuffed Bell Peppers are a vibrant and nutritious autumn dish that showcases the bounty of the season. These colorful peppers are filled with a hearty mixture of protein-packed quinoa, seasonal vegetables, and spices, making them a satisfying yet low-calorie option for your dinner table. They are not only visually appealing but also versatile, allowing for customization based on available ingredients or personal preferences.
| Ingredients | Quantity |
|---|---|
| Bell peppers | 4 large |
| Quinoa | 1 cup (uncooked) |
| Vegetable broth | 2 cups |
| Zucchini | 1 medium |
| Black beans (cooked) | 1 can (15 oz) |
| Corn (frozen or canned) | 1 cup |
| Onion | 1 small |
| Garlic | 2 cloves |
| Cumin | 1 teaspoon |
| Chili powder | 1 teaspoon |
| Olive oil | 1 tablespoon |
| Salt | to taste |
| Pepper | to taste |
| Fresh parsley (for garnish) | 2 tablespoons |
Cooking Steps:
- Preheat the oven to 375°F (190°C).
- Rinse the quinoa under cold water, then cook it in vegetable broth according to package instructions.
- While the quinoa cooks, heat olive oil in a skillet over medium heat. Sauté chopped onion and minced garlic until translucent. Add diced zucchini, corn, black beans, cumin, and chili powder; cook for an additional few minutes until heated through.
- Combine the cooked quinoa with the vegetable mixture, and season with salt and pepper.
- Cut the tops off the bell peppers and remove the seeds. Stuff each pepper with the quinoa filling.
- Place the stuffed peppers upright in a baking dish, add a splash of water to the bottom, and cover with foil. Bake for 30-35 minutes until the peppers are tender.
- Garnish with fresh parsley before serving. Enjoy your healthy and delicious autumn dinner!
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Apple and Walnut Salad
Apple and Walnut Salad is a revitalizing and crunchy autumn dish that combines the sweetness of apples with the rich texture of walnuts. This salad not only provides a delightful contrast in flavors but also packs a nutritious punch, making it a perfect low-calorie dinner option. Tossed with a light dressing, it can be enjoyed as a side or a light main course.
| Ingredients | Quantity |
|---|---|
| Fresh spinach | 4 cups |
| Apples (sliced) | 2 medium |
| Walnuts (chopped) | 1/2 cup |
| Feta cheese (crumbled) | 1/3 cup |
| Dried cranberries | 1/4 cup |
| Olive oil | 2 tablespoons |
| Apple cider vinegar | 1 tablespoon |
| Honey | 1 teaspoon |
| Salt | to taste |
| Pepper | to taste |
Cooking Steps:
- In a large bowl, combine fresh spinach, sliced apples, chopped walnuts, crumbled feta cheese, and dried cranberries.
- In a small bowl, whisk together the olive oil, apple cider vinegar, honey, salt, and pepper to create the dressing.
- Drizzle the dressing over the salad and toss gently to combine.
- Serve immediately for a fresh and healthy autumn-inspired meal!
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Baked Sweet Potato With Black Beans
Baked Sweet Potato with Black Beans is a warm and hearty autumn dish that combines the natural sweetness of sweet potatoes with protein-packed black beans. This nutritious, low-calorie dinner option is full of flavor and is incredibly simple to prepare, making it perfect for busy weeknight meals. Top it with avocado or a dollop of Greek yogurt for added creaminess.
| Ingredients | Quantity |
|---|---|
| Sweet potatoes | 2 medium |
| Black beans (canned, drained and rinsed) | 1 cup |
| Olive oil | 1 tablespoon |
| Cumin | 1 teaspoon |
| Chili powder | 1 teaspoon |
| Salt | to taste |
| Pepper | to taste |
| Fresh cilantro (optional) | for garnish |
| Avocado (optional) | 1, sliced |
Cooking Steps:
- Preheat the oven to 400°F (200°C).
- Poke holes in the sweet potatoes with a fork and place them on a baking sheet lined with foil.
- Bake the sweet potatoes for about 45-60 minutes or until tender.
- In a pan, heat olive oil over medium heat, add black beans, cumin, chili powder, salt, and pepper, and stir until heated through.
- Once the sweet potatoes are done, cut them open and fluff the inside with a fork.
- Top the sweet potatoes with the seasoned black beans and garnish with fresh cilantro and avocado, if desired.
- Serve warm for a satisfying autumn meal!
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Cauliflower and Chickpea Curry
Cauliflower and Chickpea Curry is a vibrant and flavorful autumn dish that brings together the earthiness of cauliflower and the protein-rich goodness of chickpeas. This low-calorie curry is not only easy to prepare but also packed with spices that warm the soul, making it an ideal dinner for crisp autumn nights. Serve it over brown rice or with whole-grain naan for a complete meal.
| Ingredients | Quantity |
|---|---|
| Cauliflower florets | 4 cups |
| Canned chickpeas (drained and rinsed) | 1 can (15 oz) |
| Coconut milk | 1 can (13.5 oz) |
| Onion (diced) | 1 medium |
| Garlic (minced) | 3 cloves |
| Ginger (grated) | 1 tablespoon |
| Curry powder | 2 tablespoons |
| Turmeric | 1 teaspoon |
| Olive oil | 1 tablespoon |
| Vegetable broth | 1 cup |
| Salt | to taste |
| Fresh cilantro (for garnish) | for garnish |
Cooking Steps:
- In a large pot, heat olive oil over medium heat. Add diced onion, garlic, and ginger. Sauté until onions are translucent.
- Stir in curry powder and turmeric; cook for another minute until fragrant.
- Add cauliflower florets and chickpeas, mixing well to coat with spices.
- Pour in vegetable broth and coconut milk. Bring to a simmer and cover, cooking for about 15 minutes, or until cauliflower is tender.
- Season with salt to taste and garnish with fresh cilantro before serving. Enjoy warm for a delightful autumn evening!
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Turkey and Vegetable Stir-Fry
Turkey and Vegetable Stir-Fry is a quick and nutritious autumn dinner option that combines lean turkey with a medley of seasonal vegetables. High in protein and fiber, this low-calorie dish is packed with flavor and can be whipped up in less than 30 minutes. Perfect for busy weeknights, serve it over quinoa or brown rice for a hearty meal.
| Ingredients | Quantity |
|---|---|
| Ground turkey | 1 lb |
| Bell peppers (sliced) | 2 (any color) |
| Broccoli florets | 2 cups |
| Carrot (sliced) | 1 medium |
| Onion (sliced) | 1 medium |
| Garlic (minced) | 3 cloves |
| Soy sauce | 3 tablespoons |
| Olive oil | 1 tablespoon |
| Ginger (grated) | 1 teaspoon |
| Salt | to taste |
| Red pepper flakes (optional) | 1/2 teaspoon |
| Green onions (for garnish) | for garnish |
Cooking Steps:
- Heat olive oil in a large skillet over medium-high heat. Add the sliced onions and garlic, sautéing until the onions become translucent.
- Add ground turkey to the skillet, breaking it apart with a spatula and cooking until browned and cooked through.
- Stir in the bell peppers, broccoli, and carrot, cooking for about 5-7 minutes until the vegetables are tender-crisp.
- Add soy sauce, ginger, and red pepper flakes, mixing well to combine all the flavors. Cook for an additional minute.
- Season with salt to taste, garnish with green onions, and serve warm over quinoa or brown rice. Enjoy your wholesome autumn stir-fry!
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Creamy Mushroom Risotto
Creamy Mushroom Risotto is a delightful and comforting autumn dinner option that features arborio rice simmered slowly in broth, infused with earthy mushrooms and finished with a touch of cream for added richness. This dish is not only satisfying but also low in calories, making it a perfect choice for a cozy evening meal.
| Ingredients | Quantity |
|---|---|
| Arborio rice | 1 cup |
| Vegetable broth | 4 cups |
| Mushrooms (sliced) | 2 cups |
| Onion (chopped) | 1 medium |
| Garlic (minced) | 2 cloves |
| Olive oil | 1 tablespoon |
| White wine (optional) | 1/2 cup |
| Parmesan cheese | 1/4 cup, grated |
| Heavy cream | 1/4 cup |
| Salt | to taste |
| Black pepper | to taste |
| Fresh parsley (for garnish) | for garnish |
Cooking Steps:
- In a saucepan, heat vegetable broth and keep it simmering on low heat.
- In a large skillet, heat the olive oil over medium heat, then sauté the chopped onion and garlic until tender.
- Add the sliced mushrooms, cooking until they’re soft and browned.
- Stir in the arborio rice, allowing it to toast for a minute before adding the white wine (if using) and stirring until absorbed.
- Gradually add the simmering broth, about a ladle at a time, stirring constantly until absorbed before adding more.
- Once the rice is al dente, stir in the heavy cream and parmesan cheese, seasoning with salt and black pepper to taste.
- Remove from heat, garnish with fresh parsley, and serve warm for a delicious, creamy risotto! Enjoy your autumn dinner!
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Spaghetti Squash With Marinara Sauce
Spaghetti Squash with Marinara Sauce is a delightful and healthy alternative to traditional pasta, perfect for autumn evenings. This dish features roasted spaghetti squash that creates long, noodle-like strands and is topped with a rich, homemade marinara sauce loaded with vegetables and herbs. It’s low in calories, filling, and brimming with flavor—ideal for a comforting yet nutritious dinner.
| Ingredients | Quantity |
|---|---|
| Spaghetti squash | 1 medium |
| Olive oil | 2 tablespoons |
| Garlic (minced) | 3 cloves |
| Onion (chopped) | 1 medium |
| Bell pepper (chopped) | 1 medium |
| Canned diced tomatoes | 28 oz can |
| Tomato sauce | 1 cup |
| Dried oregano | 1 teaspoon |
| Dried basil | 1 teaspoon |
| Salt | to taste |
| Black pepper | to taste |
| Fresh basil (for garnish) | for garnish |
Cooking Steps:
- Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise, remove the seeds, and brush the inside with olive oil. Place cut side down on a baking sheet, and roast for about 40 minutes or until tender.
- In a large skillet, heat olive oil over medium heat. Sauté chopped onion, garlic, and bell pepper until soft.
- Add the canned diced tomatoes, tomato sauce, oregano, basil, salt, and black pepper to the skillet. Simmer for 15-20 minutes to blend the flavors.
- Once the spaghetti squash is done, scrape the insides with a fork to create strands. Serve topped with the marinara sauce and garnish with fresh basil. Enjoy your healthy autumn dinner!
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Lentil and Pumpkin Stew
Lentil and Pumpkin Stew is a hearty and nutritious dish that celebrates the flavors of autumn. Packed with protein-rich lentils, tender pumpkin, and a medley of vegetables, this stew is both filling and low in calories, making it a perfect choice for a cozy evening meal. With its warm spices and vibrant colors, it’s sure to bring comfort and satisfaction on cool nights.
| Ingredients | Quantity |
|---|---|
| Green or brown lentils | 1 cup |
| Pumpkin (peeled and cubed) | 2 cups |
| Carrot (chopped) | 1 medium |
| Celery (chopped) | 1 stalk |
| Onion (chopped) | 1 medium |
| Garlic (minced) | 3 cloves |
| Vegetable broth | 4 cups |
| Canned diced tomatoes | 14 oz can |
| Ground cumin | 1 teaspoon |
| Ground coriander | 1 teaspoon |
| Salt | to taste |
| Black pepper | to taste |
| Olive oil | 2 tablespoons |
| Fresh parsley (for garnish) | for garnish |
Cooking Steps:
- Heat olive oil in a large pot over medium heat. Sauté chopped onion, garlic, carrot, and celery until softened.
- Add the lentils, pumpkin, vegetable broth, canned tomatoes, cumin, coriander, salt, and black pepper. Bring to a boil.
- Once boiling, reduce heat and cover. Simmer for about 25-30 minutes until lentils are tender and pumpkin is soft.
- Taste and adjust seasonings if needed. Serve hot, garnished with fresh parsley. Enjoy your nourishing autumn stew!
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Roasted Brussels Sprouts With Apples
Roasted Brussels Sprouts with Apples is a delightful and healthy side dish that perfectly captures the essence of autumn. The combination of caramelized Brussels sprouts and sweet, tart apples creates a beautiful balance of flavors, making it a great accompaniment to any meal or a satisfying light dinner on its own. This dish is not only low in calories but also rich in nutrients, making it ideal for those looking to enjoy a wholesome, autumn-inspired meal.
| Ingredients | Quantity |
|---|---|
| Brussels sprouts (halved) | 1 lb |
| Apples (cored and sliced) | 2 medium |
| Olive oil | 2 tablespoons |
| Honey | 1 tablespoon |
| Salt | to taste |
| Black pepper | to taste |
| Fresh thyme (optional) | for garnish |
Cooking Steps:
- Preheat your oven to 400°F (200°C).
- In a large bowl, toss the halved Brussels sprouts and sliced apples with olive oil, honey, salt, and black pepper until well coated.
- Spread the mixture evenly on a baking sheet.
- Roast in the preheated oven for 20-25 minutes, stirring halfway through, until the sprouts are golden brown and the apples are tender.
- Garnish with fresh thyme if desired and serve warm. Enjoy your flavorful autumn dish!
Chicken and Vegetable Skewers
Chicken and Vegetable Skewers are a fantastic low-calorie dinner option that embodies the vibrant flavors of autumn. This dish features marinated chunks of tender chicken breast paired with seasonal vegetables, such as bell peppers, zucchini, and red onion. Grilled to perfection, these skewers are not only satisfying but also easy to prepare, making them a perfect choice for a healthy weeknight meal.
| Ingredients | Quantity |
|---|---|
| Chicken breast (cubed) | 1 lb |
| Bell peppers (cubed) | 1 large |
| Zucchini (sliced) | 1 medium |
| Red onion (cubed) | 1 medium |
| Olive oil | 2 tablespoons |
| Garlic powder | 1 teaspoon |
| Paprika | 1 teaspoon |
| Salt | to taste |
| Black pepper | to taste |
| Skewers (wooden or metal) | as needed |
Cooking Steps:
- Preheat your grill or grill pan over medium-high heat.
- In a bowl, combine the chicken, bell peppers, zucchini, and red onion. Drizzle with olive oil, garlic powder, paprika, salt, and black pepper, then toss until evenly coated.
- Thread the marinated chicken and vegetables onto skewers, alternating between the chicken and veggies.
- Grill the skewers for 10-15 minutes, turning occasionally, until the chicken is cooked through and the veggies are tender.
- Serve warm and enjoy your delicious, low-calorie Chicken and Vegetable Skewers!
