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Colourful Veggie-Rich Recipes to Boost Your Nutrient Intake

HNSC 4140 Hot Lunch Sale: Week Two


Photo credit: (top) 'Minestrone Soup' by Jeanine Donofrio on Love & Lemons, (bottom left) 'Taco Bowl' by Chelsea on Chelsea's Messy Apron, (bottom right) 'Blueberry Crumble' by Erin Merhar on The Pioneer Woman.

Every winter term, the FHNS students take Dr. Snehil Dua's class in HNSC 4140 - Quantity Food Production and Management. They learn hands on skills in a work integrated learning setting on menu planning, recipe standardization and food preparation. On Friday, a morning lab is held to cook a scaled menu and is put up for sale to the student body the same afternoon. The menu rotates as the students rotate through both employee and managerial roles. Each team was challenged to create a three course menu featuring a soup appetizer and a pie-based dessert.


This series of blog posts will be dedicated to each week's menu and has been generously shared with NECO for resharing by the 2024 class of HNSC 4140.


 

Week Two's Menu



Click the link to jump to the recipes


See previous weeks:


 

Minestrone Soup

Adapted from Love & Lemons

Yield: 4 servings

Prep Time: 10 mins

Cook Time: 40 mins

Total Cooking Time: 50 min

Dietary Considerations: Vegetarian, Vegan, Gluten-Friendly




 'Minestrone Soup' by Jeanine Donofrio on Love & Lemons

This warm soup is full of fresh vegetable medley, with navy beans to boost fibre and protein content. Pairs well with lots of bread for dipping.


Ingredients

  • 1 1/2 tbsp olive oil

  • 1 onion, diced

  • 1 carrot, sliced into half moons

  • 1 celery stalk, sliced

  • 2 garlic cloves, minced

  • 1 can (796 ml) of no-salt diced tomatoes

  • 1 (540 ml) can of no-salt white navy beans, drained and rinsed

  • 2 cups of vegetable broth

  • 1 bay leaf

  • 1 tsp salt

  • 1 tsp pepper

  • 2 tsp oregano

  • 2 tsp thyme

  • 1 tsp red pepper flakes

  • 3/4 cup whole grain elbow macaroni

  • 3/4 cup frozen green beans

  • 1/3 cup parsley, chopped

Method

  1. In a stock pot, heat olive oil and sweat down onions, carrots, celery and garlic until fragrant.

  2. Pour in can of diced tomatoes, navy beans and vegetable broth and spices. Bring to a boil and then lower to a simmer for 20 minutes.

  3. Remove bay leaf from soup and discard, and stir in pasta. Cook, uncovered, for another 12 minutes until pasta is tender.

  4. Mix frozen green beans until thawed and serve with chopped parsley.



 

Taco Bowl

Yield: 4 servings

Prep Time: 25 mins

Cook Time: 40 mins

Total Cooking Time: 1 hr 5 min

Dietary Considerations: Vegetarian, Gluten-Free, Meat option




'Taco Bowl' by Chelsea on Chelsea's Messy Apron

This colourful rice bowl will brighten anyone's lunch kit on a dreary afternoon at the office. Chock full of fresh vegetables, each bite is spicy, zesty and refreshing. Add a chopped avocado to include some healthy fats to complete your meal.


Ingredients

  • 3 cups brown rice, cooked

  • 1 (540 ml) can of no-salt black beans, drained and rinsed

  • Refried Beans (option 1)

    • 1 (540 ml) can of no-salt pinto beans, drained and rinsed

    • 3/4 tsp chili powder

    • 1/4 tsp ground cumin

    • 1/2 tsp salt

    • 3/4 tsp paprika

    • 1/4 tsp garlic powder

    • 1/4 tsp onion powder

    • 1/4 tsp red pepper flakes

    • 1/4 tsp oregano

  • Taco Beef (option 2)

    • 1 lb ground beef

    • 3/4 tsp chili powder

    • 1/4 tsp ground cumin

    • 1/2 tsp salt

    • 3/4 tsp paprika

    • 1/4 tsp garlic powder

    • 1/4 tsp onion powder

    • 1/4 tsp red pepper flakes

    • 1/4 tsp oregano


  • 1 (340 ml) can of corn, drained and rinsed

  • 1/2 cup low-fat old cheddar, shredded

  • 1/2 bunch cilantro, chopped

  • 2 Roma tomatoes, de-seeded and diced

  • 1 bell pepper, de-seeded and diced

  • 1/4 head iceberg lettuce, shredded

  • 4 tbsp salsa, homemade or store bought

  • 4 tbsp sour cream


Method

Refried Beans

  1. In a medium saucepan add pinto beans and add 1 cup of water

  2. Add in all the taco seasonings in the beans and bring it to a boil on medium-high heat.

  3. Reduce the heat and let it simmer for 20- 25 minutes and stir occasionally.

  4. Remove the pan from the heat and transfer to a large bowl.

  5. Using a potato masher, mash together the beans and set aside.


Taco Beef

  1. Preheat large skillet to medium heat then add in the ground beef.

  2. Cook ground beef until brown in colour.

  3. Add and stir in the combined taco seasonings to the skillet

  4. Set cooked ground beef aside


Taco Bowl

  1. Layering ingredients, start with rice and adding black beans, refried beans and/or taco beef. Then add corn, tomatoes, bell peppers, cheese and cilantro. Serve with sour cream and salsa.



 

Blueberry Lemon Crumble

Adapted from The Pioneer Woman

Yield: 4 servings

Prep Time: 15 mins

Cook Time: 60 mins

Total Cooking Time: 75 min

Dietary Considerations: Vegetarian, Gluten-Friendly


 'Blueberry Crumble' by Erin Merhar on The Pioneer Woman.

Ingredients

  • Crumble

    • 1/4 cup butter, melted

    • 1/2 cup rolled oats

    • 1/4 cup all-purpose flour

    • 1/4 cup brown sugar, packed

    • 1/2 tsp cinnamon

    • 1/4 tsp salt


  • Filling

    • 1/4 cup white sugar

    • 1 1/2 tsp cornstarch

    • 1 lemon, zested and juice (1/2 tsp)

    • 2 1/2 cups of frozen blueberries

    • 1/4 tsp vanilla extract

    • 1 tsp butter


  • Topping

    • 1/3 cup whipping cream

    • 1/2 tsp vanilla extract

    • 1/2 tsp powdered sugar


Method

  1. Preheat oven to 350 F. Place the bowl for the stand mixer in the freezer.

  2. Mix the oats, flour, brown sugar, cinnamon and salt in a large bowl until well combined.

  3. Stir in the melted butter until all of the crumble mixture is moistened and small clumps begin to form.

  4. After mixing, place crumble in the refrigerator for 30 mins while preparing filling.

  5. In a separate bowl, combine frozen berries, vanilla, lemon zest and juice. Coat the berries with the white sugar and cornstarch until well coated.

  6. Butter a 9" x 9" casserole dish, and divide blueberry filling in an even layer.

  7. Top the filling with the crumble topping and bake for 45 minutes.

  8. Using a stand mixer, whisk whipping cream, vanilla extract and powdered sugar until soft peaks form.


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