SERVINGS: 4
SERVING SIZE: ½ of a 10-inch tortilla pizza (167 grams)
PREP TIME: 5 minutes
COOKING TIME: 15 minutes

Ingredients

• ¼ cup (52 milliliters) low-sodium vegetable broth
• ½ cup onion, diced
• 1 cup white button or cremini mushrooms, thinly sliced
• 1 cup bell pepper, diced
• ¼ teaspoon salt
• ½ cup (115 milliliters) canned tomato sauce
• ½ cup canned refried beans
• 1 cup shredded cheese (dairy or non-dairy), divided
• ½ cup fresh tomatoes, diced and divided
• 2 10-inch whole-wheat tortillas

Instructions

1. Heat vegetable broth in a saucepan over medium heat. Add onion, mushrooms, bell pepper, salt and black pepper. Cook for about 5 minutes, stirring occasionally, until vegetables become soft and most of the broth has evaporated.
2. Meanwhile, mix the tomato sauce and refried beans in a microwave-safe bowl until well combined. Cover and cook in the microwave on high for 1 minute.
3. Place tortilla in a large skillet over low heat. With the back of a spoon or a rubber spatula, spread half of the refried bean and tomato sauce mixture onto the tortilla to make a thin, even layer. Then, layer on ¼ cup cheese and ¼ cup diced tomatoes. Add half the cooked vegetable mixture on top and sprinkle on another ¼ cup cheese.
4. Cook 3 to 5 minutes or until the bottom of the tortilla has turned slightly crispy and the cheese has mostly melted. Remove the tortilla pizza from the skillet and repeat the process with the other tortilla. Slice pizzas in half or quarters and serve immediately.

Cooking note: Use 8-inch tortillas to make smaller pizzas.

NUTRITION PER SERVING:* 231 calories, 10g total fat, 5g saturated fat, 20mg cholesterol, 409mg sodium, 27g carbohydrate, 5g fiber, 4g sugar, 10g protein, NA potassium, NA phosphorus
*Cheddar cheese used for nutrition analysis

SERVINGS: 3
SERVING SIZE: 1 cup (254 grams)
PREP TIME: 5 minutes
COOKING TIME: 15 minutes

Ingredients

• ¾ cup (155 milliliters) vegetable broth, divided
• ¼ cup onion, diced
• 1 15.5-ounce can pinto beans, drained and rinsed
• 2 cups white potato, chopped into small cubes
• 2 cups fresh or frozen cauliflower florets, chopped
• ¼ teaspoon salt
• 1 teaspoon garlic powder
• ¼ teaspoon ground black pepper
• 3 fresh basil leaves, chopped (optional for garnish)

Instructions

1. In a small pot over medium heat, warm ¼ cup vegetable broth. Add onions and beans and stir. Cook for 5 minutes, stirring occasionally until most of the vegetable broth has evaporated.
2. Meanwhile, place potatoes and cauliflower in a large microwave-safe bowl and mix in the remaining ½ cup vegetable broth. Cover and microwave on high for 5 minutes. Let sit covered for 1 minute. Potato and cauliflower should be fork tender. Microwave for another 1 to 2 minutes, if necessary.
3. Combine potato, cauliflower, beans and onion in a tall blender or food processor. Blend in batches, if necessary. Add salt, garlic powder and pepper, then blend to a smooth consistency. If needed, add an extra 1 to 2 tablespoons water or vegetable broth to achieve desired consistency. When serving, top with chopped basil, if desired.

NUTRITION PER SERVING: 215 calories, 1g total fat, 0g saturated fat, 0mg cholesterol, 494mg sodium, 44g carbohydrate, 3g fiber, 3g sugar, 10g protein, 759mg potassium, 162mg phosphorus

SERVINGS: 4
SERVING SIZE: 1¾ cup (253 grams)
PREP TIME: 15 minutes
COOKING TIME: 15 minutes

Ingredients

• 1 15-ounce can no-salt green lentils, drained and rinsed
• 2½ tablespoons (37 milliliters) soy sauce, divided
• 2 teaspoons (8 milliliters) olive oil, divided
• 1 tablespoon fresh ginger, minced
• 3 tablespoons garlic, minced and divided
• ½ cup tomatoes, diced
• ½ cup carrots, grated
• 1 cup celery, diced
• 1 cup frozen peas
• ¼ teaspoon ground black pepper
• 4 cups cooked brown rice
• 1½ tablespoons raw or toasted sesame seeds
• ½ tablespoon (6 milliliters) sesame oil

Instructions

1. Place drained and rinsed lentils in a sieve or fine-holed colander and let sit for 5 minutes. Transfer to a medium bowl and add 1½ tablespoons soy sauce. Marinate for at least 5 minutes.
2. In a large pot or wok over medium heat, warm 1 teaspoon olive oil. Add ginger and 1½ tablespoons minced garlic, stirring until garlic is golden brown. Add tomato and carrots and stir to combine, sautéing for 1 to 2 minutes.
3. Add celery, frozen peas, 1 tablespoon soy sauce and black pepper and cook for 1 to 2 minutes. Add marinated lentils. Stir to combine, then cook 2 to 3 minutes on low-medium heat, stirring occasionally. Transfer to a bowl and set aside.
4. In the same pot over low-medium heat, add 1 teaspoon olive oil and 1½ tablespoons minced garlic. Once oil is hot and garlic pieces start to sizzle, add cooked rice. Stir quickly to coat the rice with oil to prevent it from sticking to the pot. Cook until heated, about 1 to 2 minutes.
5. Add vegetable mixture back to the pot and cook for 2 to 3 minutes, stirring occasionally, until the entire mixture is heated through. Turn off heat and mix in sesame seeds. Drizzle with sesame oil. To serve, distribute evenly into bowls.

Cooking note: One- to two-day-old cooked rice works best when making fried rice. Cooked medium- or long-grain white rice can be used in place of brown rice. Avoid short-grain or sushi rice, as these will become too sticky. Canned black, brown or green lentils can be used. For additional flavor, garnish with chopped green onion.

NUTRITION PER SERVING:* 299 calories, 6g total fat, 1g saturated fat, 0mg cholesterol, 693mg sodium, 50g carbohydrate, 10g fiber, 5g sugar, 13g protein, 599mg potassium, 301mg phosphorus

*Nutrition facts reflect generic canned lentils.