Four Filling, 5-Ingredient Fall Meals

Posted On Oct 10, 2013 By Erin Kuh, MBA, RD

Pumpkin Soup

Nothing sounds better than coming in from a brisk fall day to a hot, satisfying meal. But with hectic schedules full of work deadlines, school activities, and holiday happenings, this can be a hard time of the year to keep healthy eating a priority. With winter fast approaching and cold-weather comfort foods tempting to fill our plates, having quick, healthy options to rely on will help keep your plates full of satisfying nutritious meals (and leave room for an occasional holiday treat!).

Don't have time to make an entire meal from scratch? That's ok! The four recipes below combine a few fresh ingredients with convenient, yet, healthy foods, including canned beans and tuna, quick cooking brown rice, and frozen vegetables to keep prep and cook time quick and easy. Each meal combines protein, fiber, and a small amount of fat for a balanced meal. Need to cut calories? Incorporate more veggies into each meal and go easy on the cheese in the meals that call for it.




Bean Fajitas
  • Canned pinto or black beans
  • Corn or low-carb tortillas
  • Frozen onion and pepper mix
  • Cilantro
  • Salsa
  1. Heat beans and onion/pepper mix on stovetop
  2. Microwave tortillas for 1-2 minutes
  3. Fill tortillas with beans and veggies
  4. Top with salsa and cilantro

Veggie Omelet

*Serve with fruit or toast

  • Eggs
  • 100% Egg whites
  • Veggies of your choice
  • Shredded cheese
  • Hot sauce or salsa
  1. Cook veggies until soft on stovetop
  2. Combine eggs with egg whites and pour over veggies
  3. Flip omelet after 2 minutes
  4. Top with cheese and sauce/salsa
Edamame Stir-Fry**
  • Edamame/Whole Soybeans (fresh or frozen, out of the pod)
  • Quick cooking brown rice
  • Organic or All-Natural Teriyaki Sauce
  • Fresh or frozen stir-fry veggie mix
  • Bottled minced ginger
  1. Cook rice according to package.  With 3-4 minutes left to cook, pour veggies on top of rice. (Veggies with steam while rice finishes cooking.)
  2. Microwave edamame and add to rice/veggie pot
  3. Mix in ginger and teriyaki sauce to your taste preference

Open Face Avocado Tuna Melt

*Serve with side salad or reduced-sodium broth based soup

  • Canned tuna
  • Whole grain bread or English Muffin
  • Sliced tomato
  • Avocado
  • Low-fat Mozzarella Cheese
  1. Spread ¼ avocado on 1 slice of bread or ½ an English muffin
  2. Top with tuna, tomato slices, and cheese
  3. Heat on stove top until bread is browned and cheese is melted

**Edamame or whole soybeans can be found in the frozen food section next to vegetables or in the fresh produce section, usually next to mixed vegetable and bagged salads.  Look for edamame out of the pod.  The pod is not edible.