Southern Red Beans with Turkey Sausage

Nutrition Note: Just ¼ cup of light kidney beans provides about 11 grams of fiber and 8 grams of plant-based protein,

Ingredients:

  • 1 lb dry red beans (light kidney)

  • 1 Tbsp grapeseed oil

  • 1 large onion, 3 celery ribs, 3 bell peppers (red, green, yellow), chopped

  • 8 garlic cloves, minced

  • 12–16 oz turkey sausage, sliced

  • 1 smoked turkey wing (optional)

  • 7–8 cups water or chicken broth

    Seasonings

    1. Pinch of salt (adjust to taste)

    2. 3 Tbsp flour

    3. 2 tsp dried oregano

    4. 2 tsp chicken Better Than Bouillon

    5. ½ tsp dried thyme

    6. 1 tsp paprika

    7. 1 tsp cayenne pepper (or to taste)

    8. 1 tsp coarse black pepper

    9. 1 tsp onion powder

    10. 2 tsp garlic powder

    Directions

  1. Turn on sauté. add Oil with onion, celery, peppers, and garlic until softened.

  2. Add sausage and cook until lightly browned.

  3. Stir in flour and seasonings.

  4. Add beans, broth, bay leaves, and smoked turkey wing.

  5. Seal lid. Cook on High Pressure for 24 minutes.

  6. Natural release for 15 minutes, then quick release.

  7. Remove bay leaves and turkey wing bone. Stir until creamy.

Serve over rice for a comforting, balanced meal.

SIMPLY BETTER HUMMUS

Servings: ~6
Prep Time: 5 minutes

Ingredients

  • 1 (15-oz) can chickpeas, drained and rinsed well

  • ¼ cup tahini

  • Juice of 1 large lemon (to taste)

  • 1 pinch ground cumin

  • 1–2 cloves garlic, peeled (depending on desired garlic strength)

  • 2 tablespoons avocado oil

  • Cold water, as needed for blending

  • Salt, to taste

Instructions

  1. Drain and rinse chickpeas thoroughly to remove excess sodium.

  2. Add chickpeas, tahini, lemon juice, cumin, garlic, and avocado oil to a food processor or high-speed blender.

  3. Blend until combined, then slowly add cold water—1 tablespoon at a time—until smooth and creamy.

  4. Taste and season with salt as needed. Adjust lemon or garlic to preference.

  5. Blend again until silky smooth.

Serving Suggestions

  • Dip with raw or roasted vegetables

  • Spread on wraps or sandwiches

  • Use as a protein-rich addition to grain bowls or salads

Nutrition Note:

Rinsing canned chickpeas can reduce sodium by up to 40%, making this a heart-friendly and convenient option for busy weeks.

Hearty Lentil Soup

Nutrition Note: Red lentils are rich in protein, fiber, and iron, a simple way to boost fullness and support heart health.

Ingredients:

  • ¼ cup grapeseed oil

  • 1 carrot, diced

  • 1 sweet onion, diced

  • 3 tsp minced garlic (or 3 cloves)

  • 2 tbsp tomato paste

  • 2 tsp ground cumin

  • 1 tsp black pepper

  • 2 cups red lentils, washed and rinsed

  • 6 ½ cups water

  • 1 tbsp chicken Better Than Bouillon

  • Fresh lemon juice, to taste

  • Naan bread, for serving

Stovetop Instructions:

  1. In a large pot, heat grapeseed oil over medium heat. Add carrot, onion, and garlic; cook until softened, about 5–7 minutes.

  2. Stir in tomato paste, cumin, and black pepper. Cook 1–2 minutes.

  3. Add red lentils, water, and Better Than Bouillon. Bring to a boil, then reduce heat to low.

  4. Cover and simmer for 25–30 minutes, or until lentils are soft.

  5. Blend until smooth using an immersion blender (or carefully in batches in a blender).

  6. Stir in fresh lemon juice to taste.

Seve with warm Naan Bread