(Mostly) Meatless Monday Meals-in-Jars

20161029_084643All of these meals serve 4 or more as a main course unless otherwise noted, are vegan and gluten-free when prepared according to the jar instructions, and contain no added salt. Instead we recommend the quantity of salt to be added at the end of the cooking process, if so desired.  If you’re not quite ready to go entirely meatless or dairy-free, we’re including some suggestions for turning these into really great meals for 4 or more with added animal proteins.

We encourage you to add extra veggies as desired, however, resist the urge to increase the amount of water at the beginning of the cooking process. Most fresh vegetables have a very high water content, so usually adding extra water is unnecessary and may well result in a “watered down” version of the dish. You can always add small quantities of extra water later in the cooking process if you find the meal is becoming too dry/thick.

 

Gigantes Plaki

A traditional Greek dish usually served during Lent made with large lima beans baked in a rich tomato and vegetable stock.

Ingredients: Lima Beans, Carrots, Onions, Celery, Bell Peppers, Tomato Powder, Granulated Garlic, Black Pepper, Parsley, Oregano, Bay Leaf.

Cooking Instructions: Place the beans and bay leaf in a large pot, cover with plenty of water, and boil for 2 to 2 1/2 hours until tender. Drain and discard bay leaf. Preheat oven to 375°F. Mix vegetable packet with three cups water, 2 tablespoons olive oil, and 1 15-oz can of diced tomatoes. Combine with the beans and bake in a 9 x 13 casserole, stirring occasionally, for about 90 minutes until most of the liquid has evaporated. Season with salt to taste.

Nutritional information per serving when prepared according to above instructions:
Calories: 200. Fat: 7g. Carbs: 35g. Fiber: 15g. Sugar: 6g. Protein: 9g.

Serving ideas with added animal proteins:

  1. Sprinkle some feta cheese or parmesan on top and put under the broiler for a few minutes until the cheese has melted, then serve with crusty bread.
  2. Grill pork chops or spicy sausages and serve on a bed of Gigantes Plaki.
  3. Serve rotisserie or grilled chicken on a bed of Gigantes Plaki.

 

Three-Bean Chili

Ingredients: Pinto Beans, Kidney Beans, Black Beans, Onions, Chili Powder, Bell Peppers, Cumin, Oregano, Granulated Garlic.

Cooking Instructions: Place jar contents in a large pot and add 1 15-oz can of diced tomatoes and 8 cups of water to start. Bring to a low boil and cook for 2 – 2 1/2 hours, stirring occasionally. If mixture starts getting too dry, add water 1 cup at a time (depending on rate of boil, you might need to add as much as 4 extra cups). Chili is ready when at least 5 beans are done when tasted. Stir in 1/2 teaspoon of salt if desired.

Nutritional information per serving when prepared according to above instructions:
Calories: 275. Fat: 1g. Carbs: 52g. Fiber: 14g. Sugar: 6g. Protein: 15g.

Serving ideas with added animal proteins:

  1. Serve with toppings of cheese, sour cream, chopped onions, chopped cilantro, and pico de gallo, or any combination of these.
  2. Chop and brown some fully cooked, smoked sausage such as Andouille in a separate pan and stir into chili before serving.
  3. Serve topped with a sunny-side-up egg and bacon crumbles.

 

Mediterranean Lentils

Ingredients: Red Lentils, Carrots, Onions, Celery, Granulated Garlic, Tomato Powder, Thyme, Black Pepper, Bay Leaf.

Cooking Instructions: Place jar contents in a large pot and add 6 cups of water. Bring to a simmer and cook for 20 minutes, stirring occasionally. Add 1 15-oz can of diced tomatoes, 2 tablespoons olive oil, and optionally 2 cups of chopped kale or collard greens. Cook 10-15 minutes, stirring often, until lentils are tender. If mixture gets too dry, add more water, 1/2 cup at a time. Discard bay leaf and stir in 1/2 teaspoon of salt if desired.

Nutritional information per serving when prepared according to above instructions:
Calories: 300. Fat: 7g. Carbs: 44g. Fiber: 8g. Sugar: 10g. Protein: 16g.

Serving ideas with added animal proteins:

  1. Wrap frozen scallops in bacon slices and pan-fry over medium heat in a separate pan until bacon is crispy, then serve on a bed of lentils.
  2. Serve topped with a sunny-side-up egg and bacon or feta crumbles.
  3. Brown some coarsely chopped pancetta or fully cooked, smoked sausage such as Andouille in the pot prior to adding the jar contents and water and then proceed per instructions.
  4. Grill pork chops and serve on a bed of lentils.

 

Quinoa & Kale Soup

This soup mix serves 6 persons as a main course.

Ingredients: Quinoa, Carrots, Onions, Granulated Garlic, Black Pepper, Bay Leaf.

Cooking Instructions: Place jar contents in a large pot and add 8 cups of water and between 10 and 16 oz. of chopped kale (fresh or frozen is fine). Bring to a low boil and cook for approximately 20 minutes, stirring occasionally, until Quinoa is done. If mixture starts getting too dry, add water 1 cup at a time. Remove and discard bay leaf. Stir in 2 tablespoons olive oil, the juice of 1 lemon, and 1 teaspoon salt. Note: We don’t recommend reducing the amount of salt in this recipe.

Nutritional information per serving when prepared according to above instructions:
Calories: 250. Fat: 8g. Carbs: 36g. Fiber: 5g. Sugar: 4g. Protein: 9g.

Serving ideas with added animal proteins:

  1. Serve with 2 tablespoons of crumbled feta or cotija cheese on top.
  2. Brown some coarsely chopped pancetta or  fully cooked, smoked sausage such as Andouille in the pot prior to adding the jar contents and water and then proceed per instructions.
  3. Add 2 cups of cooked, shredded chicken to the soup.

 

 

Chickpea Korma

Ingredients: Chickpeas, Onions, Unsweetened Coconut, Curry Powder, Garam Masala, Granulated Garlic, Black Pepper.

Cooking Instructions: Set aside sauce packet, place chickpeas in a large pot with plenty of water, and cook at low boil for about 1 1/2 hours until tender. Drain and return to pot with 4 cups fresh water and contents of sauce packet. Simmer for about ten minutes. Add 1 15-oz can coconut milk and 1 chopped mango, and simmer an additional 15-20 minutes. If necessary, add more water 1/2 cup at a time. Stir in 1/4 tsp. salt before serving. Serve with rice or naan bread.

Nutritional information per serving when prepared according to above instructions:
Calories: 500. Fat: 24g. Carbs: 58g. Fiber: 15g. Sugar: 21g. Protein: 16g.

Serving ideas with added animal proteins:

  1. Serve with a topping of grilled paneer cubes.

 

Chana Masala

Ingredients: Chickpeas, Onions, Coriander, Cumin, Chili Powder, Garlic, Ginger, Turmeric, Garam Masala, Cayenne Pepper.

Cooking Instructions: Set aside sauce packet, place chickpeas in a large pot with plenty of water, and cook at low boil for about 1 1/2 hours until tender. Drain and return to pot with 4 cups fresh water, contents of sauce packet, and 1 15-oz. can of diced tomatoes. Simmer for 20-25 minutes until sauce has thick, curry-like consistency. Stir in 1/2 tsp. salt and juice of 1 lemon. Serve with rice or naan bread.

Nutritional information per serving when prepared according to above instructions:
Calories: 275. Fat: 4g. Carbs: 45g. Fiber: 18g. Sugar: 6g. Protein: 14g.

Serving ideas with added animal proteins:

  1. Serve with a topping of grilled paneer cubes.
  2. Stir some left-over chopped rotisserie chicken into curry just before cooking is complete.

 

Kidney Bean Curry (Rajma Masala)

Ingredients: Kidney Beans, Onions, Bell Peppers, Tomato Powder, Garam Masala, Cumin, Ginger, Coriander, Garlic, Turmeric, Cayenne Pepper.

Cooking Instructions: Place jar contents in a large pot and add 1 15-oz can of diced tomatoes and 8 cups of water to start. Bring to a simmer and cook for about 2 hours until beans are done, stirring occasionally. If mixture starts getting too dry, add water 1 cup at a time. Stir in 1/2 teaspoon of salt and the juice of one lime.  Serve with rice or naan bread.

Nutritional information per serving when prepared according to above instructions:
Calories: 300. Fat: 0g. Carbs: 55g. Fiber: 13g. Sugar: 10g. Protein: 19g.

Serving ideas with added animal proteins:

  1. Stir some left-over chopped rotisserie chicken into curry just before cooking is complete.
  2. Brown some coarsely chopped pancetta or  fully cooked, smoked sausage such as Andouille in the pot prior to adding the jar contents and water and then proceed per instructions.

 

Yellow Split Pea and Sweet Potato Soup

Ingredients: Yellow Split Peas, Sweet Potatoes, Onions, Celery, Carrots, Ginger, Garlic, Black Pepper.

Cooking Instructions: Place jar contents in a large pot with 9 cups of water and bring to a simmer. Cook for about one hour, stirring occasionally, until split peas are tender. If necessary, add more water, 1 cup at a time. Stir in 1/2 teaspoon salt and 2 tablespoons olive (or pumpkin seed) oil just before serving. If desired, soup can be pureed with an immersion blender.

Nutritional information per serving when prepared according to above instructions:
Calories: 325. Fat: 8g. Carbs: 47g. Fiber: 5g. Sugar: 10g. Protein: 14g.

Serving ideas with added animal proteins:

  1. According to my mother (and the 2-year-old), the only true way of eating split pea soup is with chopped-up hot dogs mixed in.
  2. Add some chopped ham to the mix at the beginning of the cooking process.

 

 Split Pea Soup

Ingredients: Split Peas, Potatoes, Onions, Celery, Carrots, Thyme, Black Pepper, Garlic, Bay Leaves.

Cooking Instructions: Place jar contents in a large pot with 8 cups of water and 1 15-oz can of diced tomatoes and simmer for approximately one hour until split peas are fully cooked. If necessary, add more water 1/2 cup at a time. Remove and discard bay leaves. Whisk in 2 tablespoons of olive oil and 1/2 teaspoon salt, and cook a further 5 minutes, stirring often.

Nutritional information per serving when prepared according to above instructions:
Calories: 275. Fat: 7g. Carbs: 43g. Fiber: 12g. Sugar: 9g. Protein: 12g.

Serving ideas with added animal proteins:

  1. According to my mother (and the 2-year-old), the only true way of eating split pea soup is with chopped-up hot dogs mixed in.
  2. Add some chopped ham to the mix at the beginning of the cooking process.

 

Lentil and Sweet Potato Curry

Ingredients: Red Lentils, Sweet Potatoes, Onions, Tomato Powder, Granulated Garlic, Ginger, Black Pepper, Chili Powder, Ground Coriander, Cayenne Pepper.

Cooking Instructions: Place jar contents in a large pot with 5 cups of water and bring to a simmer. Cook for 20 minutes, stirring occasionally, until lentils are tender. If necessary, add more water, 1/2 cup at a time. Add a 15-oz can of coconut milk and cook for an additional 5-10 minutes until desired consistency is reached. Stir in 1/2 teaspoon salt and the juice of 1/2 lime. Serve with rice.

Nutritional information per serving when prepared according to above instructions:
Calories: 500. Fat: 22g. Carbs: 52g. Fiber: 7g. Sugar: 10g. Protein: 16g.

Serving ideas with added animal proteins:

  1. Top with grilled, white-fleshed fish marinated in Thai-style spices (chili, lime, coriander, etc.)

 

Red Bean & Kale Gumbo

Ingredients: Red Beans, Onions, Peppers, Okra, Thyme, Oregano, Creole Seasoning, Black Pepper, Bay Leaf.

Cooking Instructions: Set aside sauce packet. Place beans in a large pot with plenty of water and simmer 1–1 1/2 hours until tender. Drain and rinse. Add beans, contents of sauce packet, a 15-oz. can of diced tomatoes, and 4 cups of water to pot. Bring to a low boil and add 1 bunch chopped kale (any package of frozen or pre-chopped kale between 8 oz and 1 lb will do as an alternative). Cook for about 15 minutes until cooked through, adding water 1/2 cup at a time if necessary. Discard bay leaf. Season with 1 teaspoon salt and gumbo filé powder (optional) before serving.

Nutritional information per serving when prepared according to above instructions:
Calories: 250. Fat: 1g. Carbs: 41g. Fiber: 17g. Sugar: 8g. Protein: 13g.

Serving ideas with added animal proteins:

  1. Stir in a pound of raw, shelled shrimps a couple of minutes before cooking is complete.
  2. Add a pound of a fully cooked, sliced, spicy smoked sausage, such as Andouille together with the kale.
  3. Stir in leftover shredded chicken just before serving.

 

Butternut Squash & Lentil Stew

Ingredients: Lentils, Butternut Squash, Buckwheat, Onions, Peppers, Cumin, Garlic, Black Pepper, Bay Leaf.

Cooking Instructions: Place contents of jar in a large pot with 8 cups of water and 2 cups of chopped greens (kale, collard, mustard, or a mix) and bring to a simmer. Cook for approximately 25-30 minutes or until lentils are tender. If necessary, add more water, 1/2 cup at a time. Remove and discard bay leaf. Stir in 1 teaspoon salt and the juice of 1 lime before serving.

Nutritional information per serving when prepared according to above instructions:
Calories: 260. Fat: 2g. Carbs: 51g. Fiber: 19g. Sugar: 7g. Protein: 14g.

Serving ideas with added animal proteins:

  1. Sprinkle with an ounce of crumbled feta or cotija cheese before serving.
  2. Serve with a sunny-side-up fried egg on top.

 

Irish Stew

Ingredients: Great Northern Beans, Carrots, Potatoes, Onions, Cabbage, Thyme, Garlic, Black Pepper, Caraway Seeds, Rosemary, Bay Leaf.

Cooking Instructions: Place jar contents in a large pot with 8 cups of water and a bottle of beer of your choice and bring to a low boil. Cook for about 1 1/2 hours, stirring occasionally, until at least 5 beans are tender when tasted. If necessary, add more water, 1 cup at a time. Stir in 1/2 teaspoon salt before serving.

Nutritional information per serving when prepared according to above instructions:
Calories: approx. 250. Fat: 1g. Carbs: 44g. Fiber: 9g. Sugar: 9g. Protein: 11g.

Serving ideas with added animal proteins:

  1. Add leftover stewed beef, lamb, or goat before serving.

 

Peanut Soup

Ingredients: Peanuts, Sweet Potatoes, Onions, Chili Powder, Celery, Ginger, Garlic, Black Pepper. Allergens: Peanuts.

Cooking Instructions: Place jar contents in a large pot and add 7 cups of water. Bring to a low boil and whisk well, ensuring the flours and spices are dissolved. Add 12-16 oz. chopped kale (frozen is fine). Simmer for about 15 minutes until kale is cooked. Add 1 14-oz. can coconut milk and two tablespoons of natural (unsweetened) peanut butter, and cook, stirring for another 5-10 minutes. Stir in 1/2 teaspoon of salt if desired. For a lower-fat version, you may replace the coconut milk with 1 can of diced tomatoes.

Nutritional information per serving when prepared according to above instructions:
Calories: 500. Fat: 28g. Carbs: 41g. Fiber: 8g. Sugar: 15g. Protein: 19g.

Serving ideas with added animal proteins:

  1. Add cooked, shredded chicken to the soup at the same time as the coconut milk and peanut butter.
  2. Add chopped, fully cooked spicy sausage, such as Andouille, to the soup.
  3. Separately cook chopped bacon or pancetta until crisp and crumble it over the soup before serving.

 

Ethiopian-style Lentils

Ingredients: Lentils, Potatoes, Onions, Berberé Spice Mix (Paprika, Allspice, Coriander, Cumin, Pepper, Cardamom, Cinnamon, Fenugreek, Turmeric, Ginger, Nutmeg, Cloves), Granulated Garlic.

Cooking Instructions: Place jar contents in a large pot and add 5 cups of water and a 15-oz can of diced tomatoes, and bring to a simmer. Cook 30-40 minutes, stirring often, until lentils are tender. If mixture gets too dry, add more water, 1/2 cup at a time. Stir in 1 teaspoon of salt and additional cayenne pepper or chili sauce if desired. Serve with flatbread or rice.

Nutritional information per serving when prepared according to above instructions:
Calories: 320. Fat: 0g. Carbs: 57g. Fiber: 6g. Sugar: 8g. Protein: 19g.

Serving ideas with added animal proteins:

  1. Serve with hard-boiled eggs.
  2. Serve with sour cream and cheese.
  3. Use as a bed for grilled chicken or pork.

 

Cajun Black-Eyed Peas and Greens

Ingredients: Black-eyed Peas, Onions, Bell Peppers, Garlic, Cajun Seasoning, Black Pepper, Bay Leaves.

Cooking Instructions: Place jar contents in a large pot with 6 cups of water and simmer for approximately 45 minutes, stirring occasionally. If necessary, add more water 1/2 cup at a time. Add 1 bunch or package of chopped collard greens (frozen is OK) and two tablespoons of olive oil and cook a further 15 minutes or until black-eyed peas are done. Discard bay leaf and season with 1 teaspoon salt.

Nutritional information per serving when prepared according to above instructions:
Calories: 275. Fat: 7g. Carbs: 39g. Fiber: 9g. Sugar: 6g. Protein: 15g.

Serving ideas with added animal proteins:

  1. Stir in some chopped rotisserie chicken just before serving.
  2. Brown some bacon or pancetta in the pan before adding jar contents and water, then proceed according to instructions.
  3. Add chopped ham to the pot at the beginning if the cooking process.

 

Riz Provençale

Ingredients: Brown Rice, Tomatoes, Zucchini, Onions, Paprika, Oregano, Thyme, Lavender, Savory, Marjoram, Rosemary, Black Pepper.

Cooking Instructions: Heat two tablespoons olive oil in a wide, nonstick pot. Add jar contents and stir-fry a few minutes until rice is thoroughly coated. Add 1 cup dry white wine and cook until completely absorbed (optional). Add 5 cups hot water or vegetable stock and simmer, agitating the pan as necessary, until rice is cooked, about 45-55 minutes. If necessary, add water 1/2 cup at a time. Stir in 1/2 teaspoon salt.

Nutritional information per serving when prepared according to above instructions:
Calories: 375. Fat: 9g. Carbs: 58g. Fiber: 5g. Sugar: 6g. Protein: 7g.

Serving ideas with added animal proteins:

  1. Use as a bed for grilled seafood, chicken, or rabbit.
  2. Serve with grilled haloumi, slices of fresh mozarella cheese, or chunks of feta cheese.

 

Paella Primavera

Ingredients: Brown Rice, Tomatoes, Peppers, Peas, Onions, Paprika, Garlic, Black Pepper, Saffron.

Cooking Instructions: Heat two tablespoons olive oil in a wide, nonstick pot. Add jar contents and stir-fry a few minutes until rice is coated. Add 8 cups hot water and simmer, agitating the pan occasionally, until rice is cooked, about 45 minutes. When water is mostly absorbed, stir in 1/2 teaspoon salt and 2 cups fresh spring vegetables of your choice, turn heat up high and cook for a further 5-10 minutes without stirring to allow a crust to form on the bottom.

Nutritional information per serving when prepared according to above instructions:
Calories: approx. 350, depending on spring vegetables added. Fat: 9g. Carbs: 56g. Fiber: 5g. Sugar: 5g. Protein: 7g.

Serving ideas with added animal proteins:

  1. Add traditional Paella proteins, such as shrimps, mussels, or, if you’re more adventurous, snails or rabbit.

 

Butternut Squash Risotto

Ingredients: Brown Rice, Butternut Squash, Pine Nuts, Onions, Thyme, Garlic, Black Pepper.

Cooking Instructions: Heat two tablespoons olive oil in a wide, nonstick pot. Add jar contents and stir-fry a few minutes until rice is thoroughly coated. Add 1 cup dry white wine and cook until completely absorbed (optional). Add 6 cups hot water or vegetable stock and simmer, agitating the pan as necessary, until rice is cooked, about 45-55 minutes. If necessary, add water 1/2 cup at a time. Stir in 1/2 teaspoon salt.

Nutritional information per serving when prepared according to above instructions:
Calories: 380. Fat: 12g. Carbs: 57g. Fiber: 5g. Sugar: 3g. Protein: 6g.

Serving ideas with added animal proteins:

  1. Sprinkle with freshly grated parmesan.
  2. Serve as a bed for pan-fried firm white fish (such as mahi-mahi).
  3. Serve as a bed for grilled chicken, veal, or game.

 

Buckwheat & Mushroom Soup/Risotto

Ingredients: Buckwheat Groats, Carrots, Onions, Celery, Porcini Mushrooms, Granulated Garlic, Black Pepper, Thyme, Fennel Seeds.

Cooking Instructions: Place jar contents in a large pot and add 16 oz. chopped mushrooms and 8 cups of water for soup or 5 cups water for risotto. Optionally, replace 1 cup water with 1 cup dry white wine. Bring to a simmer and cook for 15-20 minutes, stirring occasionally, until buckwheat is fully cooked. If mixture starts getting too dry, add water 1/2 cup at a time. Stir in 2 tablespoons of olive oil and 1/2 teaspoon of salt.

Nutritional information per serving when prepared according to above instructions:
Calories: 330. Fat: 9g. Carbs: 49g. Fiber: 9g. Sugar: 6g. Protein: 13g.

Serving ideas with added animal proteins:

  1. If preparing risotto, stir in 1/2 cup cream at the end of the cooking process and sprinkle with shredded parmesan and fresh parsley.
  2. If preparing soup, add 2 cups of shredded chicken or beef.
  3. If you’re adventurous, add some traditional Central European liver dumplings to the soup (recipe).

Millet Pilaf

Ingredients: Millet, Bell Peppers, Tomatoes, Zucchini, Onions, Garlic, Smoked Paprika, Parsley, Black Pepper, Cayenne Pepper.

Cooking Instructions: Add jar contents to a nonstick pot with six cups of water and bring to a simmer. Simmer, stirring occasionally, for about 20 minutes until millet is al dente water has been absorbed. If necessary, add more water ½ cup at a time. Stir in two tablespoons olive oil and ½ teaspoon salt. Optionally, stir in ½ cup chopped Kalamata olives.

Nutritional information per serving when prepared according to above instructions:
Calories: 350. Fat: 9g. Carbs: 60g. Fiber: 7g. Sugar: 5g. Protein: 10g.

Serving ideas with added animal proteins:

  1. Serve as a bed for grilled lamb chops.
  2. Stir in some chopped rotisserie chicken just before serving.
  3. Jazz is up the vegan way by adding a smorgasboard of preserved veggies from the jars in your refrigerator, such as chopped Kalamata olives, (rinsed) capers, chopped marinated artichoke hearts, a handful of chopped, sun-dried tomatoes, and a few chopped fire-roasted peppers.

Curried Quinoa

Ingredients: Quinoa, Zucchini, Peppers, Onions, Curry Powder, Garam Masala, Black Pepper.

Cooking Instructions: Add jar contents to a large pot with 4 cups hot water and bring to a low boil. Boil, stirring frequently, for about 15 minutes, adding more hot water 1/2 cup at a time, as necessary. Turn off heat when quinoa is “al dente”, stir in 1 teaspoon salt, and let rest for five minutes.

Nutritional information per serving when prepared according to above instructions:
Calories: 230. Fat: 3g. Carbs: 41g. Fiber: 6g. Sugar: 4g. Protein: 11g.

Serving ideas with added animal proteins:

  1. Turn it into kedgeree by stirring in 1 cup of chopped parsley, 2 chopped, hard-boiled eggs, and about 1 cup of flaked, fully cooked, white-fleshed fish.
  2. Stir in cooked, chopped chicken or chicken sausage before serving.

 

Yellow Split Pea Curry

Ingredients: Yellow Split Peas, Onions, Tomatoes, Garlic, Coriander, Cumin, Ginger, Paprika, Fennel Seeds, Black Pepper, Cinnamon, Cardamom, Cayenne, Cloves.

Cooking Instructions: Place jar contents in a large pot with 8 cups of water and bring to a simmer. Cook for about one hour, stirring occasionally, until split peas are tender. If necessary, add more water, 1 cup at a time. Stir in 1/2 teaspoon salt, 2 tablespoons olive oil, and the juice of one lemon. Cook an additional 5 minutes, stirring frequently. Serve with rice.

Nutritional information per serving when prepared according to above instructions:
Calories: 350. Fat: 8g. Carbs: 53g. Fiber: 17g. Sugar: 10g. Protein: 19g.

Serving ideas with added animal proteins:

  1. Use as a bed for robust meats, such as grilled lamb chops.

 

Very English French Lentil Stew (alias Shepherd’s Pie Filling)

Ingredients: Lentils, Sweet Potatoes, Onions, Carrots, Celery, Garlic, Rosemary, Thyme, Black Pepper.

Cooking Instructions: Place jar contents in a large pot with 5 cups of water and one 15-oz can of diced tomatoes and bring to a simmer. For shepherd’s pie filling add a cup of peas; for regular stew add a bunch of chopped kale. Cook for about thirty minutes, stirring occasionally, until lentils are tender. If necessary, add more water, 1/2 cup at a time. Stir in 1/2 teaspoon salt and 1-2 tablespoons of vinegar.

Nutritional information per serving when prepared according to above instructions:
Calories: 270. Fat: 1g. Carbs: 50g. Fiber: 18g. Sugar: 9g. Protein: 17g.

Serving ideas with added animal proteins:

  1. Brown some bacon or chorizo in the pan before adding jar contents and water, then proceed according to instructions.
  2. Use as a bed for robust meats, such as grilled lamb chops.
  3. Serve with a fried or poached egg on top.

 

 

Campfire Meals: New Orleans Red Beans

Ingredients: Red Beans, Onions, Peppers, Celery, Creole Seasoning, Thyme, Oregano, Garlic, Bay Leaf.

Cooking Instructions: Place jar contents in a large pot with 8 cups of water and simmer for 1 1/2 – 2 hours until beans are cooked, stirring occasionally. If necessary, add more water 1 cup at a time. Mash some of the beans against the side of the pot with your spoon to thicken the stew and cook a few more minutes. Discard bay leaf and season with 1/2 teaspoon salt. Serve with rice and hot sauce.

Nutritional information per serving when prepared according to above instructions:
Calories: 200. Fat: 1g. Carbs: 32g. Fiber: 17g. Sugar: 3g. Protein: 11g.

Serving ideas with added animal proteins:

  1. Stir in some chopped rotisserie chicken just before serving.
  2. Brown some bacon or pancetta in the pan before adding jar contents and water, then proceed according to instructions.
  3. Add chopped ham or chopped, fully cooked smoked sausage to the pot at the beginning if the cooking process.

 

Campfire Meals: Red Bean and Sweet Potato Mole

Ingredients: Red Beans, Sweet Potatoes, Onions, Cocoa Powder, Chili Powder, Cumin, Granulated Garlic, Oregano, Cayenne Pepper.

Cooking Instructions: Place jar contents in a large pot with 10 cups of water and bring to a simmer. Cook for 1 1/2 – 2 hours, stirring occasionally, until beans are tender. If necessary, add more water, 1 cup at a time. Stir in 1/2 teaspoon salt.  Serve with rice.

Nutritional information per serving when prepared according to above instructions:
Calories: 200. Fat: 1g. Carbs: 33g. Fiber: 15g. Sugar: 5g. Protein: 10g.

Serving ideas with added animal proteins:

  1. Stir in some shredded chicken just before serving.
  2. Brown some bacon or chorizo in the pan before adding jar contents and water, then proceed according to instructions.
  3. Stir in leftover carnitas just before serving.

 

Campfire Meals: Cowboy Beans

Ingredients: Great Northern Beans, Onions, Tomatoes, Brown Sugar, Paprika, Chili Powder, Mustard Powder, Garlic, Black Pepper.

Cooking Instructions: Place jar contents in a large pot with 10 cups of water and simmer for about 2 hours until beans are cooked, stirring occasionally. If necessary, add more water 1 cup at a time. Optionally, stir in juice of one lemon or vinegar to taste. Season with 1/2 teaspoon salt. Serve with tortillas or crusty bread.

Nutritional information per serving when prepared according to above instructions:
Calories: 325. Fat: 2g. Carbs: 60g. Fiber: 16g. Sugar: 14g. Protein: 18g.

Serving ideas with added animal proteins:

  1. Add chopped ham or chopped, fully cooked smoked sausage to the pot at the beginning if the cooking process.
  2. Brown some bacon or chorizo in the pan before adding jar contents and water, then proceed according to instructions.

 

Campfire Meals: Mild Black-eyed Pea and Mung Bean Curry

Ingredients: Black-eyed Peas, Mung Beans, Tomatoes, Onions, Ginger, Garlic, Cumin, Coriander, Garam Masala, Turmeric, Chili Pepper.

Cooking Instructions: Place jar contents in a large pot with 7 cups of water bring to a simmer. Cook for about one hour, stirring occasionally, until mung beans are very mushy and black-eyed peas are tender. If necessary, add more water, 1 cup at a time. Stir in 1 teaspoon salt. Serve with rice or naan bread.

Nutritional information per serving when prepared according to above instructions:
Calories: 365. Fat: 1g. Carbs: 53g. Fiber: 4g. Sugar: 6g. Protein: 18g.

Serving ideas with added animal proteins:

  1. Serve with a generous dollop of cucumber raita on top.

 

Holiday Special: St. Patrick’s Day Risotto

Only available February – March while supplies last.

Ingredients: Brown Rice, Peas, Spinach, Onions, Garlic, Black Pepper, Parsley.

Cooking Instructions: Heat two tablespoons olive oil in a wide, nonstick pot. Add jar contents and stir-fry a few minutes until rice is thoroughly coated. Add 1 cup dry white wine and cook until completely absorbed (optional). Add 6 cups hot water or vegetable stock and simmer, agitating the pan as necessary, until rice is cooked, about 45-55 minutes. If necessary, add water 1/2 cup at a time. Stir in 1/2 teaspoon salt.

Nutritional information per serving when prepared according to above instructions:
Calories: 340. Fat: 9g. Carbs: 51g. Fiber: 5g. Sugar: 2g. Protein: 5g.

Serving ideas with added animal proteins:

  1. Serve as a bed for grilled lamb chops or beer-braised lamb shanks.

 

Holiday Special: Family-size Minestrone

Only available November – December.

This meal serves 8-12.

Ingredients: Navy Beans, Organic Gluten-free Penne (Amaranth, Quinoa, Brown Rice & Corn), Potatoes, Carrots, Onions, Zucchini, Tomatoes, Celery, Leek, Garlic, Smoked Paprika, Black Pepper, Basil, Oregano, Marjoram.

Cooking Instructions: Remove pasta package and set aside. Place rest of jar contents in a very large (8 qt) pot, add 4 quarts of water, and bring to a simmer. Simmer for about 1 1/2 hours until beans are tender, adding water 1 cup at a time if necessary. Add water to reach desired final consistency and bring to a full boil. Add between 8 and 16 oz. of chopped kale (fresh or frozen OK) and contents of pasta package and boil for about 8 minutes until pasta is al dente. Turn off burner and stir in 2 tablespoons tomato paste, 2 tablespoons olive oil, and 1 teaspoon salt. For a genovese variation, replace the tomato paste and olive oil with 3-4 tablespoons of pesto.

Nutritional information per serving when prepared according to above instructions:
Calories: 275. Fat: 5g. Carbs: 31g. Fiber: 9g. Sugar: 4g. Protein: 10g.

Serving ideas with added animal proteins:

  1. For a very traditional minestrone, sautee 1/4 pound chopped prosciutto or chopped lean salt pork in the pot prior to adding the mix and water, then proceed according to instructions.
  2. Add a parmesan rind to the minestrone for the entire cooking time and remove prior to serving.
  3. Add some shredded, cooked chicken just prior to serving.

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