Healthy Indiana Recipes
Discover a collection of quick and easy healthy Indiana recipes that showcase local ingredients and promote nutritious eating without sacrificing flavor.
Ingredients
For Indiana-Style Vegetable Stir-Fry
- 2 cups mixed vegetables (bell peppers, zucchini, carrots) You can use any combo of vegetables you have on hand.
- 1 cup cooked brown rice Can be substituted with quinoa.
- 2 tablespoons olive oil Use heart-healthy oil.
- 2 cloves garlic, minced
- Salt and pepper to taste
- Optional: Fresh herbs for decoration (such as chives or parsley)
For Healthy Indiana Corn Chowder
- 4 cups fresh corn kernels (or frozen corn) Fresh is best for flavor.
- 1 none onion, diced Use yellow or white onions.
- 2 none potatoes, peeled and cubed Any waxy variety works well.
- 4 cups vegetable broth Homemade or store-bought.
- 1 cup coconut milk For creaminess.
- Salt and pepper to taste
- Optional: Fresh herbs for garnish (like chives or parsley)
For Quinoa and Black Bean Salad
- 1 cup quinoa, rinsed and drained Ensure quinoa is rinsed to remove bitterness.
- 2 cups water For cooking quinoa.
- 1 can black beans, rinsed and drained Canned beans for convenience.
- 1 cup cherry tomatoes, halved
- 1 none bell pepper, diced Any color bell pepper.
- 1/4 cup red onion, diced Adjust quantity for taste.
- 1/4 cup cilantro, chopped Or any preferred herbs.
- Juice of 1 none lime For dressing the salad.
- 2 tablespoons olive oil To dress the salad.
- Salt and pepper to taste
Instructions
Indiana-Style Vegetable Stir-Fry
- Prepare the Vegetables: Clean and dice the vegetables into small, manageable pieces.
- Heat the Oil: In a spacious skillet, warm the olive oil over medium heat.
- Sauté the Garlic: Add the minced garlic and sauté for about 1 minute until fragrant.
- Add the Vegetables: Toss in the mixed vegetables and stir-fry for 5-7 minutes until they are tender but still crisp.
- Season: Adjust the flavor by adding salt and pepper to your liking. If desired, drizzle with soy sauce or tamari for extra flavor.
- Serve: Serve the stir-fry over a bed of cooked brown rice.
Healthy Indiana Corn Chowder
- Sauté the Onion: In a large pot, sauté the diced onion over medium heat until translucent.
- Incorporate Potatoes and Broth: Add the cubed potatoes along with the vegetable broth. Bring to a boil and then reduce to a simmer until the potatoes are tender (about 15 minutes).
- Stir in Corn and Coconut Milk: Add the corn and coconut milk, stirring to combine. Simmer for an additional 5-10 minutes.
- Blend (Optional): For a creamier texture, use an immersion blender to blend part of the chowder, or transfer to a blender in batches.
- Season and Serve: Adjust the flavor by adding salt and pepper to your liking. Serve hot, garnished with fresh herbs if desired.
Quinoa and Black Bean Salad
- Cook the Quinoa: In a medium saucepan, bring water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for about 15 minutes until the quinoa is fluffy and water is absorbed. Let it cool.
- Combine Ingredients: In a large bowl, combine the cooked quinoa, black beans, cherry tomatoes, bell pepper, red onion, and cilantro.
- Dress the Salad: In a small bowl, whisk together lime juice, olive oil, salt, and pepper. Pour over the salad and toss to combine.
- Serve: Chill in the refrigerator for 30 minutes before serving for the best flavor.
Notes
You can modify these recipes with seasonal ingredients or based on your dietary needs. Enjoy the rich flavors of Indiana cuisine!