Feed Scarborough Carbohydrate-Rich Recipes!

Don't Miss Out on these Energy-Dense Carbohydrate Recipes!

All recipes can be made with ingredients from Feed Scarborough's Online Grocery Store. 

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One-Pot Pasta

Prep Time: 5 minutes Cook Time: 15 minutes Total Time: 20 minutes Servings: 8-10 

Ingredients:

• 2 tablespoons of olive oil (or any other oil)
• 1-2 small yellow, white or red onions, diced 
• 2 cloves garlic, minced
• 1 12oz. box or bag of white or whole-grain pasta, uncooked
• 1 large head of broccoli, chopped into small florets
• 1 package sliced mushrooms
• 1 can of diced tomatoes
• 1 1/2 cups of jarred or canned pasta sauce 
• 3-4 cups of low sodium stock (chicken, veggie, or beef)
• 1 teaspoon of salt, dried oregano
• 1/2 teaspoon of black pepper, red pepper flakes
• 2-3 handfuls of fresh spinach
• Parmesan cheese or any other cheese for topping, grated (optional)

Instructions

1. In a large saucepan or pot, heat the olive oil over medium high heat.

2. Add in the onion and sauté until translucent. Add in garlic for a quick minute until fragrant.

3. Add in the rest of the ingredients, from the pasta, vegetables (except spinach), seasoning, sauce, and stock. Stir until everything is combined.

4. Cover with lid and bring to boil.

5. Once boiling, lower heat to medium-low and cook for 15-20 minutes, stirring occasionally, until most of the liquid is absorbed. There can be a little liquid left as it will thicken as it continues to sit, but you do not want it to be soup-y. 

6. Turn off the heat and add in 2-3 handfuls of spinach. Stir and cover with a lid. Let sit for 5 minutes. Continue stirring and most of the liquid should be absorbed.

7. Top with freshly grated or shredded cheese or herbs. Enjoy! 

Nutrition Facts

Amount Per Serving:

Calories: 371 Total Fat: 7.9 grams 10%  Cholesterol: 3mg 1% Sodium: 568.2 mg 25% Carbohydrates: 75.4 grams 27% Sugars: 5.2 grams Protein: 10.6 grams 21% Vitamin A: 4% Vitamin C: 15%     

 

Moroccan Stew

Prep Time: 15 minutes Cook Time: 35 minutes Servings: 6 servings 

Ingredients: 

• 10 ml (2 teaspoons) canola oil (or any other oil)
• 1 medium yellow or white onion, diced
• 10 ml (2 teaspoons) of ground cinnamon, ground cumin, ground coriander (each)
• Pinch of Red Pepper Flakes (optional)
• 2 cloves of garlic, minced 
• 1 large or 2 small sweet potatoes, peeled + chopped into 1/2 inch pieces (can substitute with butternut squash) 
• 2-3 large or medium sized carrots
• 375 ml (1 1/2 cups) peas, frozen or canned 
• 1 can (750 ml/ 28oz.) no salt added crushed tomatoes
• 750 ml (3 cups) low sodium broth (chicken, veggie or beef)
• 1 can (540 ml/ 19 oz. can) no salt added chickpeas, drained and rinsed (can use dried chickpea, soak overnight) 

Instructions

1. In a saucepan, heat oil over medium heat and cook the onions for 3 minutes or until they soften. Add the cinnamon, cumin, coriander, red pepper flakes, and garlic and stir, cooking over low heat for another 2-3 minutes.

2. Add the sweet potatoes, carrots, peas, and tomatoes and stir to coat vegetables in spices and oil.

3. Add in the broth. Bring to boil, reduce heat and simmer until the sweet potatoes are tender (about 25 minutes).

4. Stir in the chickpeas and simmer for another 5 minutes or until the sweet potatoes are soft with a fork. Serve and enjoy with a choice of white or brown rice, or quinoa for a tasty meal! 

Helpful Tips: Want leftovers for lunches? Double the recipe and freeze up to 2 weeks. Also, feel free to add more of your favourite vegetables in this stew such as bell peppers, kale or spinach. 

Nutrition Facts:

Serving Size (1 cup): Calories: 215 Carbohydrates: 33 grams 66% Fat: 4 grams 18% Protein: 8 grams 16% Fiber: 8 grams Sugar: 4 grams Sodium: 236 mg

Three Bean Salad 

Prep Time: 10 minutes Total Time: 10 minutes Servings: 4-5 servings 

Note: Prep the onion first. Soak the chopped onion in a small bowl of water to take the edge off the onion while you prep the other ingredients. 

Ingredients:

For the salad:

• 1 (15 ounce) can of cannellini beans, drained and rinsed 
• 1 (15 ounce) can of chickpeas, drained and rinsed 
• 1 (15 ounce) can of red kidney beans, drained and rinsed 
• 1 cup of of cut cherry tomato halves
• 2 small cucumbers (or half of 1 large cucumber) cut in half lengthwise and thinly slice (do not peel)
• 1 red onion, finely chopped (about 3/4 cup), soaked in water to take the edge off the onion
• 2 celery stalks, finely chopped (about 1 cup)
• 1 cup of assorted bell peppers, diced 
• 1 small bunch of parsley (optional)

For the dressing: 

• 1/3 cup of apple cider vinegar (may use lemon juice as a substitute)
• 3 tablespoons of extra virgin olive (or any other household oil)
• 1 1/2 teaspoon of salt
• 1/2 teaspoon of cumin powder 
• 2 garlic cloves, minced 
• 1/4 teaspoon of black pepper
• 1 teaspoon of dried oregano, basil, thyme or parsley (optional)

Instructions 

1. Make the salad: In a large bowl, mix the three different types of beans, celery, peppers, cucumbers, tomatoes, onion (drained of soaking water).

2. Make the dressing: In a separate small bowl, whisk together the vinegar (or lemon juice), oil, minced garlic, spices and herbs. Add the dressing to the beans. Toss and stir until everything is well combined.

3. Chill and Serve: Transfer the salad to the refrigerator for several hours (around 2-4) to allow the beans to soak up the flavour of the dressing. When ready to serve, take the salad out, plate and enjoy! 

Helpful Tip: You can eat this salad by itself or a side dish for a healthy lunch or dinner or you can also serve it with a piece of whole grain toast. The best way to store this three bean salad is  by placing it in an airtight container and then keeping it in the fridge. It will last for up to 5 days, though the longer it sits, the less firm the vegetables and beans will be. 

Nutrition Facts, Amount per serving: 

Calories: 392 Carbohydrates: 59 grams Protein: 21 gram Fat: 12 grams Saturated Fat: 2 grams Sodium: 744mg Potassium: 685 mg Fiber: 20 grams Sugar: 3 grams  Vitamin C: 2mg Calcium: 135mg Iron: 6mg