Black Bean & Yam Salad

Black Bean & Yam Salad

Black beans, yams, and quinoa come together beautifully in this filling and colorful salad. Onion, bell pepper, garlic, lime juice, cilantro, and Mexican seasoning team up to provide the lively flavors. A crowd-pleasing dish, perfect for parties and potlucks! Ingredients 2 cups water 1 cup dry/uncooked quinoa 1¼ pounds yams, peeled, cut into ¼-inch cubes […]

Tomato Rice Soup

Tomato-Rice Soup

Tomatoes and rice are a famous combination, and are complemented nicely in this soup by white beans, greens, and fresh basil. This hearty Tomato Rice Soup can be a meal all on its own, or serve it with a side of homemade, oil-free corn chips. For a totally salt-free soup, look for salt-free canned diced […]

Tu-no Casserole

TunoCasserole2

This hearty casserole calls for garbanzo beans instead of tuna, and mushrooms instead of the traditional can of salt-heavy Cream of Mushroom Soup (has over 1,000mg sodium per can). Perfect for “comfort food” night. No-nut option as well. Ingredients Sauce: 2½ cups unsweetened, non-dairy milk ½ cup unsalted cashews (2 oz.) 1 teaspoon granulated onion […]

Pineapple Stir-Fry

Pineapple Stir-Fry | StraightUpFood.com

This colorful, Asian-inspired dish calls for green onions, garlic, ginger, pineapple, and a dash of brown rice vinegar and red pepper flakes—no high-sodium soy sauce is needed for great flavor! Makes a hearty meal over cooked brown rice or noodles. Ingredients 1 cup chopped yellow onion (½ of a medium onion) 1 tablespoon minced garlic […]

Enchilada Casserole

Enchilada Casserole from StraightUpFood.com

This hearty casserole is easier to make than enchiladas since you don’t need to roll tortillas or make a separate sauce. Corn tortillas are added in with the beans and vegetables to thicken the casserole; a dish that everyone at the table will enjoy! Ingredients 1 medium yellow onion, chopped (about 2 cups) 1 medium […]