Vary the spices to create incredibly simple and tasty Italian, Indian, Mexican, Moroccan, Thai-inspired meals.

28 oz. can, or package, no salt-added tomatoes

16 oz. package frozen mixed vegetables (whatever you like)

4oz. frozen green leafy vegetable (e.g. chopped spinach, collards or kale)

14 oz. can beans, no salt-added variety (whatever you like, see below for suggestions)

2 cups starchy vegetable, fresh or frozen (e.g., potatoes, sweet potatoes, winter squash), peeled and chopped.

Seasoning of your choice: Italian blend, curry blend, Mexican blend, etc. to taste.

If using fresh potatoes or sweet potatoes, wash and prick potatoes and then microwave until tender (approx. 4-6 minutes per potato, depending on size and number of potatoes).  While potatoes are cooking, combine all other ingredients in large pot and heat through, about 10 minutes.  When potatoes are done, peel, cut into chunks and add to the pot.  Continue to simmer another 5 minutes.  Serve over brown rice or whole grain pasta.


Italian – Use Italian blend spice mix, or mix dried basil, dried oregano and garlic powder to taste.  Use kidney beans or cannellini beans.  Garnish with fresh Italian parsley and nutritional yeast.  Serve over whole wheat pasta.

Mexican – Use Mexican blend spice mix, or mix cumin, chili powder, dried oregano to taste.  Use black beans or pinto beans.  Garnish with fresh cilantro and hot sauce, if desired.  Serve over brown rice.

Indian – Use curry powder to taste.  Use chickpeas and/or frozen green peas.  Garnish with fresh cilantro.  Serve over brown basmati rice or brown rice.

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