In the Kitchen Recipes
Creamy Pumpkin Curry Soup (Group A)
Yield: 8 servings
Ingredients
1 tablespoon olive oil
1 small onion, diced
16 ounces silken tofu
15 ounces pumpkin puree
1 medium apple, sliced
3
3
1
2 cups vegetable stock
1 teaspoon curry powder
/
/
/
4
4
4
teaspoon ground black pepper
teaspoon salt
cup toasted pumpkin seeds
Directions
1. Sauté the onions in olive oil until soft.
2. Place onions, tofu, pumpkin, apple, stock, and spices in blender. Puree for 1 minute until smooth.
3. Return mixture to saucepan and heat over medium heat, stirring occasionally, until soup simmers. Do not boil. Let simmer for 5 minutes.
4. Ladle into cups and top with pumpkin seeds.
Hummus with Pita (Group B)
Yield: 12 servings
Ingredients
1 pound cooked or canned chickpeas, drained
8 ounce tahini (sesame paste)
1
/
4
ounce crushed garlic
Directions
1
/
2
cup lemon juice
1 fluid ounce olive oil
Salt and cayenne to taste
Pita bread
1. Puree the chickpeas, tahini, garlic, lemon juice, and olive oil.
2. Thin with water or additional lemon juice if needed.
3. Season with salt and cayenne.
4. Chill 30 minutes.
5. Serve with pita.
1

Directions
1. Preheat oven to 325°F.
Fiesta Wrap (Group C)
Yield: 6 servings
Ingredients
1
/
4
cup quinoa, dry
2¼ cups canned black beans, drained, rinsed
1
/
4
cup red bell pepper, diced
1
/
4
cup red onions, diced
1
/
2
cup carrots, shredded
1
/
4
cup (1 oz.) white cheddar cheese, shredded
1 teaspoon chili powder
1¼ teaspoon ground cumin
1¼ teaspoon lime juice
6 whole wheat tortillas (6-inch)
1 tablespoon vegetable oil
2. Rinse quinoa. Combine quinoa and ¾ cup water in a small pot. Bring to a boil and simmer until water is completely absorbed, about 10 to 15 minutes. Fluff with a fork and set aside.
3. To make filling, mash black beans in a large bowl. Add the quinoa, red peppers, red onions, carrots, cheese, chili powder, cumin, and lime juice.
4. For each wrap, place
1
/
2
cup of filling on the bottom half of the tortilla and roll in the form of a burrito.
5. Brush filled wraps lightly with vegetable oil. Bake for 10 minutes at 325°F. Wraps will be lightly brown.
Mediterranean Quinoa Salad (Group D)
Yield: six
3
/
4
cup servings
Ingredients
1 cup quinoa, dry
2 cups vegetable stock
2 tablespoons lemon juice
2 tablespoons red wine vinegar
1 teaspoon fresh garlic, minced
1½ tablespoons extra virgin olive oil
½ teaspoon salt
1
/
8
teaspoon ground white pepper
½ cup red bell peppers, diced
2 tablespoons scallions, diced
2 tablespoons red onions, diced
¼ cup cherry tomatoes, halved
2 tablespoons black olives, sliced
2 tablespoons feta cheese, crumbled
1 tablespoon fresh parsley, chopped
Directions
1. Rinse quinoa. Combine quinoa and vegetable stock. Cover and bring to a boil. Then reduce to simmer until liquid is completely absorbed, about 10 to 15 minutes. Fluff with a fork. Cover and refrigerate.
2. In a small mixing bowl, combine lemon juice, vinegar, garlic, olive oil, salt, and ground pepper to make dressing.
3. Combine red peppers, green onions, red onions, tomatoes, and olives in a large mixing bowl. Mix well.
2

4. Add dressing to vegetable mixture and toss. Mix in cooled quinoa. Fold in feta cheese and parsley. Cover and refrigerate until service.
Butternut Squash Lasagna (Group E)
Yield: 6 servings
Ingredients
1 tablespoon vegetable oil
¾ cup onions, diced
2 teaspoons garlic, minced
1½ cups canned diced tomatoes
¼ teaspoon dried oregano
¼ teaspoon dried thyme
¼ teaspoon dried basil
8 whole-wheat lasagna sheets, no boil, 3½"

7" sheets
1¼ cups spinach, julienne cut
22 slices butternut squash, ¼"
1
/ "
¾ cup (3 oz.) mozzarella cheese, part skim, shredded
8
Directions
1. Preheat oven to 350°F.
2. Sauté onions and garlic in oil over medium-high heat. Cook for several minutes until tender. Add tomatoes and three herbs. Reduce heat to low and simmer, uncovered, for 30 minutes, stirring occasionally. Add water if needed.
3. Divide sauce into three equal parts (about ¾ cups each) and set aside.
4. Place pasta sheets in a bowl filled with hot water for 5 minutes.
5. Spray 8"

8" nonstick baking pan with nonstick cooking spray.
6. To assemble:

Place four lasagna sheets overlapping, to cover the bottom of the pan.
 Cover evenly with about ¾ cup tomato sauce.

Spread half of the spinach evenly over sauce.

Place 11 slices of squash on top of the spinach, slightly overlapping.

Repeat the layering steps.
 Cover with remaining sauce (about ¾ cup).
7. Cover tightly with foil and bake at 350°F for 50 minutes or until squash is fork tender.
8. Remove from oven. Sprinkle cheese evenly over top. Then baked uncovered for 5 minutes or until cheese melts and browns slightly.
9. Remove lasagna from oven and allow to rest for 10 minutes before serving.
Smokin’ Powerhouse Chili (Group F)
Yield: six 1
1
/
2
cup servings
Ingredients
1 cup amaranth, dry
1 cup onion, diced
2 teaspoons garlic, minced
¾ cup vegetable stock
1¼ cups carrots, diced 1
/
2
"
½ cup red bell peppers, diced
½ teaspoon ground chipotle pepper
1 cup sweet potatoes, diced
1
/
2
"
1¾ cups diced tomatoes
1 cup tomato sauce
¾ cup fresh cilantro, chopped
2½ teaspoons chili powder
3

2½ teaspoons ground cumin
¼ teaspoon salt
2 cups canned black beans, drained, rinsed
½ cup corn kernels
Directions
1. Rinse amaranth. Combine with 3 cups water in a small pot. Cover and bring to a boil.
Then simmer covered for 20 to 25 minutes. Drain and set aside.
2. Meanwhile, in a large pot coated with nonstick cooking spray, cook onions and garlic over low-medium heat for 2 minutes. Add half of the vegetable stock and bring to a boil.
3. Add carrots, red bell pepper, and ground chipotle pepper. Cook uncovered over medium heat for 10 minutes.
4. Meanwhile, steam sweet potatoes in a steam basket over high heat. Cover and steam for
10 minutes or until fork tender.
5. Add remaining vegetable stock to pot along with diced tomatoes, tomato sauce, chili powder, cumin, and salt. Cook uncovered over medium heat, stirring occasionally, allowing mixture to thicken and flavors to blend for about 15 minutes.
6. Add black beans, corn, and steamed sweet potatoes. Cover and continue cooking over low heat for 10 to 15 minutes.
7. Serve hot—
3
/
8
cup amaranth with 1 cup chili.
2

In the Kitchen Activity
1. For each of the following recipes, write down which complementary protein pairs it contains.
Complementary Protein Pairs
Legumes with grains
Legumes with nuts/seeds
Grains with dairy
Legumes with dairy
Nuts/seeds with dairy
A. Creamy Pumpkin Curry Soup
__________________________________________________________________
B. Hummus with Pita
__________________________________________________________________
C. Fiesta Wrap
__________________________________________________________________
D. Mediterranean Quinoa Salad
__________________________________________________________________
E. Butternut Squash Lasagna
__________________________________________________________________
F. Smokin’ Powerhouse Chili
__________________________________________________________________
2. Which of the six recipes would be appropriate for vegans?
2

Creamy
Pumpkin
Curry Soup
Hummus with Pita
Fiesta Wrap
Mediter- ranean
Quinoa
Salad
Butternut
Squash
Lasagna
Smokin’
Powerhouse
Chili
3. Evaluate each dish for taste/flavor and then for overall acceptability.
Taste/Flavor Excellent Tasty/Flavorful Acceptable Could Be
Taste Taste/Flavor More
Flavorful
Creamy
Pumpkin
Curry Soup
Hummus with Pita
Fiesta Wrap
Mediter- ranean
Quinoa
Salad
Butternut
Squash
Lasagna
Smokin’
Powerhouse
Chili
Overall
Acceptability
Extremely
Acceptable
Moderately
Acceptable
Acceptable Moderately
Acceptable
3
Taste Did
Not Appeal to Me
Unacceptable