This stew-like dish is perfect for a frosty evening. It’s completely customizable — substitute any legume, greens or grains with whatever is in your pantry, or to reflect your personal preferences. And as this dish takes only one pan to prepare, cleanup will be a snap.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
4 cups onion, medium dice
3 tablespoon extra virgin olive oil, divided
1/4 teaspoon salt
1/4 teaspoon black pepper
3 cups firmly packed broccoli florets
15-ounce can black beans, drained and rinsed
1 tablespoon fresh garlic, minced
1/2 cup arugula
1/2 cup spinach, stems removed
2, 23- to 25-ounce jars tomato sauce with no added sugars
2 cups cooked red quinoa (about 2/3 cup uncooked)
1 tablespoon hot sauce
Makes 6 servings
Calories: 320
Sodium: 220 mg
Sugar: 15 g
Cholesterol: 0 mg
Saturated fat: 1 g
Fiber: 1 g
Protein: 12 g
Carbohydrate: 52 g
— Recipe created by Wellness Institute Executive Chef Jim Perko, CEC, AAC.
If the flakes are undisturbed, pristine white and come from the top layer, it’s typically safe to indulge in a scoop
Lettuce is a versatile vegetable loaded with antioxidants and good-for-you nutrients
Snacking can bring benefits with healthy food choices and planning
This unique-looking veggie is fiber-dense and antioxidant-rich, and can improve the health of your gut, liver and heart
A satisfying and savory meal sure to impress family and friends
Vitamin-packed and antioxidant-rich, spinach can benefit your brain, eyes, blood and more
It has nutrients your body needs, but it also comes with some serious health risks
A healthy diet can easily meet your body’s important demands for magnesium
A super high heart rate means you’re burning more than fat
Type 2 diabetes isn’t inevitable with these dietary changes