These vegan mains, sides, soups and starters are so fresh and flavorful, meatatarians will be asking for seconds.
90 Vegan Recipes Even Meat Eaters Will Love
Updated on Sep. 24, 2024
1/90
Chickpea and Potato Curry
Total Time
6 hours 25 min
Servings
6 servings
From the Recipe Creator:
I make chana masala, the classic Indian chickpea curry, in my slow cooker. First browning the onion, ginger and garlic really makes the sauce amazing. —Anjana Devasahayam, San Antonio, Texas
Nutrition Facts:
1-1/4 cups chickpea mixture: 240 calories, 6g fat (0 saturated fat), 0 cholesterol, 767mg sodium, 42g carbohydrate (8g sugars, 9g fiber), 8g protein.
You can also adopt these high protein foods in your day-to-day life for healthier eating habits.
2/90
Crispy Tofu with Black Pepper Sauce
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Sometimes tofu can be boring and tasteless, but not in this recipe! Here, the crispy vegetarian bean curd is so loaded with flavor, you'll never shy away from tofu again. —Nick Iverson, Denver, Colorado
Nutrition Facts:
1 cup: 316 calories, 24g fat (2g saturated fat), 0 cholesterol, 583mg sodium, 20g carbohydrate (8g sugars, 2g fiber), 7g protein.
Whether you’re a vegan or simply trying to eat more plant-based foods, we have these vegan dinner dishes for you!
3/90
Over-the-Rainbow Minestrone
Total Time
6 hours 40 min
Servings
10 servings (3-3/4 quarts)
From the Recipe Creator:
This vegetarian soup features a rainbow of vegetables. You can use any multicolored pasta in place of the spirals. —Crystal Schlueter, Northglenn, Colorado
Nutrition Facts:
1-1/2 cups: 231 calories, 7g fat (1g saturated fat), 2mg cholesterol, 1015mg sodium, 34g carbohydrate (7g sugars, 6g fiber), 9g protein.
4/90
Simple Vegetarian Slow-Cooked Beans
Total Time
4 hours 15 min
Servings
8 servings
From the Recipe Creator:
When I have a hungry family to feed, these tasty beans with spinach, tomatoes and carrots are a go-to dish. This veggie delight is frequently on our menu. —Jennifer Reid, Farmington, Maine. Want to try something new? Check out this tasty vegan eggplant Parmesan recipe.
Nutrition Facts:
3/4 cup: 229 calories, 3g fat (0 saturated fat), 0 cholesterol, 672mg sodium, 40g carbohydrate (2g sugars, 13g fiber), 12g protein.
5/90
Vegetarian Black Bean Pasta
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
This black bean pasta was something I created as a teenager, back when I was a vegetarian. Now that my daughter doesn’t eat meat, she asks for this dinner several times a week. —Ashlynn Azar, Beaverton, Oregon. Looking for more? Try our favorite vegan lasagna.
Nutrition Facts:
1-1/4 cups: 255 calories, 3g fat (0 saturated fat), 0 cholesterol, 230mg sodium, 45g carbohydrate (4g sugars, 9g fiber), 12g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.
You can make all kinds of vegan pasta sauce recipes, including a vegan Alfredo sauce.
6/90
My Underground Vegetable Salad
Total Time
1 hour
Servings
8 servings
From the Recipe Creator:
Oven-roasting root vegetables is a delicious way to get the most out of these earthy treats, bringing out their subtle sweetness. Serving them over endive with a homemade vinaigrette is just a bonus! —Peter Halferty, Corpus Christi, Texas
Nutrition Facts:
1 cup endive with 1/2 cup vegetables: 261 calories, 18g fat (2g saturated fat), 0 cholesterol, 261mg sodium, 24g carbohydrate (9g sugars, 7g fiber), 4g protein.
7/90
Black Bean-Tomato Chili
Total Time
45 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
My daughter Kayla saw a black bean chili while watching a cooking show and called me about it because it looked so good. We messed with our own recipe until we got this easy winner. —Lisa Belcastro, Vineyard Haven, Massachusetts
Nutrition Facts:
1-1/2 cups: 232 calories, 5g fat (1g saturated fat), 0 cholesterol, 608mg sodium, 39g carbohydrate (13g sugars, 10g fiber), 9g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 starch, 1 lean meat, 1 fat.
Here are all the secrets you need to know for how to make the best vegan chili!
8/90
Roasted Curried Chickpeas and Cauliflower
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
When there’s not much time to cook, try roasting potatoes and cauliflower with chickpeas for a warm-you-up dinner. It's a filling meal on its own, but you can add chicken or tofu to the sheet pan if you'd like. —Pam Correll, Brockport, Pennsylvania
Nutrition Facts:
1-1/2 cups: 339 calories, 13g fat (2g saturated fat), 0 cholesterol, 605mg sodium, 51g carbohydrate (6g sugars, 8g fiber), 8g protein. Diabetic Exchanges: 3 starch, 2 fat, 1 vegetable, 1 lean meat.
9/90
Grilled Potatoes & Peppers
Total Time
1 hour
Servings
10 servings
From the Recipe Creator:
My husband, Matt, grills this recipe for both breakfast and dinner gatherings. Besides the company, the potatoes are one of the best parts of the event! —Susan Nordin, Warren, Pennsylvania
Nutrition Facts:
3/4 cup: 103 calories, 3g fat (0 saturated fat), 0 cholesterol, 134mg sodium, 18g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
Hungry for more? Learn how to make the best vegan mashed potatoes.
10/90
Creamy Cauliflower Pakora Soup
Total Time
40 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
My husband and I often crave pakoras, deep-fried fritters from India. I wanted to get the same flavors but use a healthier cooking technique, so I made soup using all the classic spices and our favorite veggie, cauliflower! —Melody Johnson, DePere, Wisconsin
Nutrition Facts:
1-1/2 cups: 135 calories, 1g fat (0 saturated fat), 0 cholesterol, 645mg sodium, 30g carbohydrate (6g sugars, 5g fiber), 4g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable.
11/90
Smoky Cauliflower
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
The smoked Spanish paprika gives a simple side of roasted cauliflower extra depth. This is definitely a favorite. —Juliette Mulholland, Corvallis, Oregon
Nutrition Facts:
3/4 cup: 58 calories, 4g fat (0 saturated fat), 0 cholesterol, 254mg sodium, 6g carbohydrate (3g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
12/90
Spice Trade Beans & Bulgur
Total Time
4 hours
Servings
10 servings
From the Recipe Creator:
A rich blend of spices adds flavor to tender, nutritious bulgur and garbanzo beans in this tangy dish that has just the right amount of heat. A hint of sweetness from golden raisins is the perfect accent. —Faith Cromwell, San Francisco, California
Nutrition Facts:
1-1/4 cups: 245 calories, 6g fat (0 saturated fat), 0 cholesterol, 752mg sodium, 45g carbohydrate (15g sugars, 8g fiber), 8g protein.
13/90
Mushroom & Broccoli Soup
Total Time
1 hour 5 min
Servings
8 servings (1-1/2 quarts)
From the Recipe Creator:
One of my girls won’t eat meat and the other struggles to get enough fiber. This recipe is a perfect way to give them what they need in a dish they love to eat. I save my broccoli stems in the freezer until I have about two small bags, and then I make soup. —Maria Davis, Flower Mound, Texas
Nutrition Facts:
3/4 cup: 69 calories, 2g fat (0 saturated fat), 0 cholesterol, 574mg sodium, 11g carbohydrate (4g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.
This vegan steak may pair well with soup and other side dishes.
14/90
Tofu Chow Mein
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This is an easy recipe for a "tofu beginner," as it teaches people how to use it. If you have time, one way to prepare it is to cut the tofu block in half and wrap well in a terry kitchen towel. Let it sit in the fridge for at least an hour to absorb excess water. For a complete meal, serve with Chinese soup and egg rolls! — Autumn SinClaire, Gold Beach, Oregon
Nutrition Facts:
1-1/2 cups: 417 calories, 17g fat (2g saturated fat), 0 cholesterol, 588mg sodium, 48g carbohydrate (3g sugars, 8g fiber), 21g protein. Diabetic Exchanges: 3 fat, 2-1/2 starch, 2 lean meat, 1 vegetable.
15/90
Okra Roasted with Smoked Paprika
Total Time
35 min
Servings
12 servings
From the Recipe Creator:
When you want to cook okra without frying it, roast it with lemon juice for a lighter version. The smoked paprika gives it even more roasty oomph. —Lee Evans, Queen Creek, Arizona
Nutrition Facts:
2/3 cup: 57 calories, 4g fat (1g saturated fat), 0 cholesterol, 155mg sodium, 6g carbohydrate (3g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
16/90
Garden Vegetable & Herb Soup
Total Time
50 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
I submitted this recipe to a local newspaper and won first prize. I make this hearty soup whenever my family needs a good dose of veggies. —Jody Saulnier, Woodstock, New Hampshire
Nutrition Facts:
1 cup: 115 calories, 4g fat (1g saturated fat), 0 cholesterol, 525mg sodium, 19g carbohydrate (6g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
17/90
Chickpea Tuna Salad
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
This change-up from traditional tuna salad gets big flavor and texture from gently mashed chickpeas and classic mix-ins like zippy onions, crisp celery and fresh herbs. It makes a refreshing lunch served in a wrap or over Bibb lettuce leaves. —Julie Andrews, Rockford, Michigan
Nutrition Facts:
1/3 cup: 202 calories, 15g fat (1g saturated fat), 0 cholesterol, 420mg sodium, 14g carbohydrate (2g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1 starch.
18/90
Cauliflower with Roasted Almond & Pepper Dip
Total Time
1 hour 15 min
Servings
10 servings (2-1/4 cups dip)
From the Recipe Creator:
This tasty vegetable side dish can set a chilling scene on Halloween if you style it to look like a brain—try adding spiders and spiderwebs to your table setting. You can also serve it on Thanksgiving and pair it with the turkey and dressing. The festive orange sauce takes some time, but it tastes incredible.—Lauren Knoelke, Milwaukee, Wisconsin
Nutrition Facts:
1 serving: 194 calories, 16g fat (2g saturated fat), 0 cholesterol, 470mg sodium, 9g carbohydrate (3g sugars, 3g fiber), 4g protein.
19/90
Sauteed Squash with Tomatoes & Onions
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
My favorite meals show a love of family and food. This zucchini dish with tomatoes is like a scaled-down ratatouille. —Adan Franco, Milwaukee, Wisconsin
Nutrition Facts:
3/4 cup: 60 calories, 4g fat (1g saturated fat), 0 cholesterol, 306mg sodium, 6g carbohydrate (4g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 vegetable, 1/2 fat.
20/90
Black Bean Soup
Total Time
45 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Black bean soup recipes are among my favorite because they're light and it most of the time don't contain meat. For this recipe, you could add lean beef or chicken for a variation. —Angee Owens, Lufkin, Texas
Nutrition Facts:
1 cup: 222 calories, 5g fat (1g saturated fat), 5mg cholesterol, 779mg sodium, 32g carbohydrate (7g sugars, 9g fiber), 11g protein.
21/90
Red Pepper Tapenade
Total Time
15 min
Servings
2 cups
From the Recipe Creator:
When entertaining, I often rely on my pepper tapenade recipe because it takes only 15 minutes to whip up and pop in the fridge. Sometimes I swap out the almonds for walnuts or pecans. —Donna Magliaro, Denville, New Jersey
Nutrition Facts:
2 tablespoons dip: 58 calories, 4g fat (0 saturated fat), 0 cholesterol, 152mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 fat.
22/90
Marinated Almond-Stuffed Olives
Total Time
15 min
Servings
8 cups
From the Recipe Creator:
Marinated stuffed olives go over so well with company that I try to keep a batch of them in the fridge at all times. —Larissa Delk, Columbia, Tennessee
Nutrition Facts:
1/4 cup: 78 calories, 7g fat (0 saturated fat), 0 cholesterol, 455mg sodium, 3g carbohydrate (0 sugars, 1g fiber), 1g protein.
23/90
Lemon Mushroom Orzo
Total Time
25 min
Servings
12 servings
From the Recipe Creator:
Sometimes I serve this side dish chilled, and other times we enjoy it hot.
It has a pleasant tinge of lemon and a nice crunch from the pecans.
—Shelly Nelson, Akeley, Minnesota
Nutrition Facts:
3/4 cup: 225 calories, 9g fat (1g saturated fat), 0 cholesterol, 202mg sodium, 31g carbohydrate (2g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat.
24/90
Avocado Fruit Salad with Tangerine Vinaigrette
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
On long summer days when we just want to relax, I make a cool salad with avocado, berries and mint. The tangerine dressing is refreshingly different. —Carole Resnick, Cleveland, Ohio
Nutrition Facts:
1 cup salad with 4 teaspoons dressing: 321 calories, 23g fat (3g saturated fat), 0 cholesterol, 154mg sodium, 29g carbohydrate (20g sugars, 8g fiber), 3g protein.
25/90
Lemony Chickpeas
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
These saucy chickpeas add just a little heat to meatless Mondays. They're especially good over hot, fluffy brown rice. —April Strevell, Red Bank, New Jersey
Nutrition Facts:
1 cup chickpea mixture with 1 cup rice: 433 calories, 9g fat (0 saturated fat), 0 cholesterol, 679mg sodium, 76g carbohydrate (10g sugars, 12g fiber), 13g protein.
26/90
Summertime Tomato Salad
Total Time
25 min
Servings
12 servings
From the Recipe Creator:
My crazy good salad has cherry tomatoes, squash and blueberries together in one bowl. Then I layer on the flavor with fresh corn, red onion and mint. —Thomas Faglon, Somerset, New Jersey
Nutrition Facts:
3/4 cup: 95 calories, 5g fat (1g saturated fat), 0 cholesterol, 108mg sodium, 12g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
27/90
Lemon-Pepper Broccoli
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
Fresh green broccoli turns tangy and tasty when roasted with lemon juice and pepper. A sprinkle of almonds adds crunch. —Liz Bellville, Jacksonville, North Carolina
Nutrition Facts:
1 cup: 84 calories, 6g fat (1g saturated fat), 0 cholesterol, 103mg sodium, 7g carbohydrate (0 sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
28/90
Edamame Corn Carrot Salad
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
I came up with this easy salad while brainstorming light, protein-filled recipes. My vegetarian and vegan friends are especially big fans. —Maiah Miller, Monterey, California
Nutrition Facts:
2/3 cup: 111 calories, 5g fat (0 saturated fat), 0 cholesterol, 135mg sodium, 14g carbohydrate (4g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
29/90
Southwest Vegetarian Lentil Soup
Total Time
8 hours 25 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
Even self-avowed carnivores won’t miss the meat in this zippy dish. It’s chock-full of healthy ingredients that will keep you feeling satisfied. —Laurie Stout-Letz, Bountiful, Utah
Nutrition Facts:
1 serving: 278 calories, 7g fat (1g saturated fat), 0 cholesterol, 1385mg sodium, 40g carbohydrate (6g sugars, 13g fiber), 17g protein.
30/90
Green Beans in Red Pepper Sauce
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
For easy veggies, I make a simple sauce of sweet red peppers, almonds and parsley. We also like this sauce with zucchini or roasted cauliflower. —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
3/4 cup: 95 calories, 7g fat (1g saturated fat), 0 cholesterol, 276mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
31/90
Red Lentil Soup Mix
Total Time
50 min
Servings
4 batches (4 cups soup per batch)
From the Recipe Creator:
Give your friends the gift of good health. Red lentils are protein powerhouses and are loaded with folate, iron and fiber. Oh, and this soup tastes amazing too. —Taste of Home Test Kitchen
Nutrition Facts:
1 cup: 257 calories, 4g fat (1g saturated fat), 0 cholesterol, 1067mg sodium, 42g carbohydrate (4g sugars, 7g fiber), 14g protein.
32/90
Thyme-Sea Salt Crackers
Total Time
35 min
Servings
about 7 dozen
From the Recipe Creator:
These homemade crackers are decidedly light and crispy. An addictive snack on their own, they also pair well with a sharp white cheddar. —Jessica Wirth, Charlotte, North Carolina
Nutrition Facts:
1 cracker: 23 calories, 1g fat (0 saturated fat), 0 cholesterol, 45mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 0 protein.
33/90
Vegetable Broth
Total Time
2 hours 30 min
Servings
5-1/2 cups
From the Recipe Creator:
The flavor of celery and mushrooms comes through in this homemade vegetable broth. Can be used as a substitution for chicken broth.
Nutrition Facts:
1 cup: 15 calories, 0 fat (0 saturated fat), 0 cholesterol, 105mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 1g protein.
34/90
Fresh Corn & Avocado Dip
Total Time
20 min
Servings
4 cups
From the Recipe Creator:
I alter my sister's recipe by adding a finely chopped jalapeno pepper for a little heat. This tasty dip can be made ahead of time and refrigerated until serving. —Pat Roberts, Thornton, Ontario
Nutrition Facts:
1/4 cup (calculated without chips): 52 calories, 3g fat (0 saturated fat), 0 cholesterol, 4mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
35/90
Market Basket Soup
Total Time
1 hour 5 min
Servings
11 servings (2-3/4 quarts)
From the Recipe Creator:
I use kohlrabi in this soothing veggie soup. The vegetable has a mellow broccoli-cabbage flavor and can be served raw, but this is my favorite way to eat it. —Kellie Foglio, Salem, Wisconsin
Nutrition Facts:
1 cup: 110 calories, 2g fat (0 saturated fat), 0 cholesterol, 664mg sodium, 19g carbohydrate (3g sugars, 6g fiber), 5g protein. Diabetic exchanges: 1 starch, 1 vegetable.
36/90
Tomato & Avocado Sandwiches
Total Time
10 min
Servings
2 servings
From the Recipe Creator:
I'm a vegetarian, and this is a tasty, quick and healthy lunch I could eat for every meal. At my house, we call these sandwiches HATS: hummus, avocado, tomato and shallots. These are ingredients I almost always have on hand. —Sarah Jaraha, Moorestown, New Jersey
Nutrition Facts:
1 sandwich: 278 calories, 11g fat (2g saturated fat), 0 cholesterol, 379mg sodium, 35g carbohydrate (6g sugars, 9g fiber), 11g protein. Diabetic Exchanges: 2 starch, 2 fat.
This would go great with some homemade vegan mayo!
37/90
Warm Tasty Greens with Garlic
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My farm box had too many greens, so I had to use them up. This tasty idea uses kale, tomatoes and garlic in a dish that quickly disappears. —Martha Neth, Aurora, Colorado
Nutrition Facts:
2/3 cup: 137 calories, 9g fat (1g saturated fat), 0 cholesterol, 216mg sodium, 14g carbohydrate (0 sugars, 3g fiber), 4g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
38/90
Herb-Roasted Olives & Tomatoes
Total Time
25 min
Servings
4 cups
From the Recipe Creator:
Eat these roasted veggies with a crunchy baguette or a couple of cheeses. You can also double, or triple, the amounts and have leftovers to toss with spaghetti the next day. —Anndrea Bailey, Huntington Beach, California
Nutrition Facts:
1/4 cup: 71 calories, 7g fat (1g saturated fat), 0 cholesterol, 380mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 0 protein.
39/90
Saucy Vegetable Tofu
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This is my daughter Tonya's favorite meal. Sometimes we make it with rigatoni and call it "Riga-Tonya." It's a great dinner and a nice way to prepare yummy vegetables for the kids. —Sandra Eckert, Pottstown, Pennsylvania
Nutrition Facts:
1-1/4 cups tofu mixture with 2/3 cup pasta: 274 calories, 7g fat (1g saturated fat), 0 cholesterol, 380mg sodium, 41g carbohydrate (9g sugars, 7g fiber), 14g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable, 1/2 fat.
40/90
Black Bean-Sweet Potato Skillet
Total Time
55 min
Servings
5 servings
From the Recipe Creator:
My fiancé loves sweet potatoes. By adding black beans, I came up with a nutritionally complete main dish. Its bright orange and black color makes it fun for Halloween. —April Strevell, Red Bank, New Jersey
Nutrition Facts:
1 cup black bean mixture with 1/2 cup couscous : 294 calories, 3g fat (0 saturated fat), 0 cholesterol, 727mg sodium, 54g carbohydrate (9g sugars, 10g fiber), 12g protein.
41/90
Roasted Balsamic Red Potatoes
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
When I found a potato recipe that called for vinegar, I was intrigued. But without all the ingredients on hand, I had to improvise and gave it a whirl using Italian seasoning and balsamic vinegar. It was fantastic! —Lisa M. Varner, El Paso, TX
Nutrition Facts:
3/4 cup: 159 calories, 5g fat (1g saturated fat), 0 cholesterol, 143mg sodium, 27g carbohydrate (4g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 starch, 1 fat.
42/90
Roasted Fennel and Carrots
Total Time
55 min
Servings
8 servings
From the Recipe Creator:
This addictive fennel recipe is a fresh take on one of my mother's standard wintertime dishes. I usually add more carrots—as many as the pans will hold. —Lily Julow, Lawrenceville, Georgia
Nutrition Facts:
1 serving: 139 calories, 7g fat (1g saturated fat), 0 cholesterol, 262mg sodium, 18g carbohydrate (9g sugars, 6g fiber), 2g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 fat.
43/90
Rice Pilaf with Apples & Raisins
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
I love making bulgar pilaf with apricots. So glad I tried it with dried apples and golden raisins! —Elizabeth Dumont, Madison, Mississippi
Nutrition Facts:
3/4 cup: 277 calories, 7g fat (1g saturated fat), 0 cholesterol, 599mg sodium, 50g carbohydrate (9g sugars, 2g fiber), 4g protein.
Vegan Pasta Salad
Once you learn how to make this vegan pasta salad, you’ll be throwing it together all summer. It’s packed with veggies and tossed in a homemade balsamic vinaigrette. —Jenna Urben, Dallas, Texas. If you like this, try our favorite vegan stuffed shells recipe.
44/90
45/90
Mushroom-Bean Bourguignon
Total Time
1 hour 30 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
In our family, boeuf bourguignon has been a staple for generations. I wanted a meatless alternative. All this dish needs is a French baguette. —Sonya Labbe, West Hollywood, California
Nutrition Facts:
1 cup: 234 calories, 6g fat (1g saturated fat), 0 cholesterol, 613mg sodium, 33g carbohydrate (6g sugars, 7g fiber), 9g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1 lean meat, 1 fat.
46/90
Garbanzo-Stuffed Mini Peppers
Total Time
20 min
Servings
32 pieces
From the Recipe Creator:
Mini peppers are so colorful and are the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. —Christine Hanover, Lewiston, California
Nutrition Facts:
1 piece: 15 calories, 0 fat (0 saturated fat), 0 cholesterol, 36mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 1g protein.
47/90
Black-Eyed Peas ‘n’ Pasta
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Tradition has it that if you eat black-eyed peas on New Year's Day, you'll enjoy prosperity all year through—but I serve this tasty combination of pasta, peas and tangy tomatoes anytime. —Marie Malsch, Bridgman, Michigan
Nutrition Facts:
1 cup: 266 calories, 4g fat (1g saturated fat), 0 cholesterol, 731mg sodium, 50g carbohydrate (10g sugars, 6g fiber), 11g protein.
48/90
Roasted Herb & Lemon Cauliflower
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
A standout cauliflower side is easy to prepare with just a few ingredients. Crushed red pepper flakes add a touch of heat. —Susan Hein, Burlington, Wisconsin
Nutrition Facts:
3/4 cup: 161 calories, 14g fat (2g saturated fat), 0 cholesterol, 342mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1 vegetable.
49/90
Pumpkin-Lentil Soup
Total Time
1 hour
Servings
6 servings
From the Recipe Creator:
I was really craving a hot delicious soup—something filling and healthy. I looked around my kitchen for a few ingredients, then created this recipe. Pumpkin adds creamy richness and body. —Amy Blom, Marietta, Georgia
Nutrition Facts:
1-1/3 cups: 244 calories, 1g fat (0 saturated fat), 0 cholesterol, 857mg sodium, 44g carbohydrate (6g sugars, 11g fiber), 15g protein.
50/90
No-Fry Black Bean Chimichangas
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
My chimichangas get lovin’ from the oven so they’re a bit healthier. Black beans and corn make it meatless. And it’s a smart way to use leftover rice. —Kimberly Hammond, Kingwood, Texas
Nutrition Facts:
1 chimichanga: 337 calories, 5g fat (0 saturated fat), 0 cholesterol, 602mg sodium, 58g carbohydrate (2g sugars, 10g fiber), 13g protein.
51/90
Confetti Quinoa
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
If you have never tried quinoa, start with my easy side, brimming with colorful veggies. I serve it with orange-glazed chicken. —Kim Ciepluch, Kenosha, Wisconsin
Nutrition Facts:
2/3 cup: 196 calories, 6g fat (1g saturated fat), 0 cholesterol, 307mg sodium, 29g carbohydrate (1g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
52/90
Maple-Walnut Sweet Potatoes
Total Time
5 hours 15 min
Servings
12 servings
From the Recipe Creator:
Topped with dried cherries and walnuts, this side is downright delicious. Even people who aren't into sweet potatoes will grab a second scoop. —Sarah Herse, Brooklyn, New York
Nutrition Facts:
3/4 cup: 298 calories, 5g fat (0 saturated fat), 0 cholesterol, 70mg sodium, 62g carbohydrate (37g sugars, 5g fiber), 4g protein.
53/90
Vegetarian Stew in Bread Bowls
Total Time
9 hours
Servings
8 servings
From the Recipe Creator:
Shortly before we had our third child, my husband wisely got our first slow cooker. This was the first recipe I tried on a cool day. It felt great to both take care of the kids and eat a warm, homemade meal at the end of the day. —Maria Keller, Antioch, Illinois
54/90
Rainbow Hash
Total Time
40 min
Servings
2 servings
From the Recipe Creator:
To entice my family to eat outside their comfort zone, I use lots of color. This happy hash combines sweet potato, carrots, purple potato and kale. —Courtney Stultz, Weir, Kansas
Nutrition Facts:
1 cup: 304 calories, 14g fat (2g saturated fat), 0 cholesterol, 523mg sodium, 43g carbohydrate (12g sugars, 5g fiber), 4g protein.
55/90
Quinoa Tabbouleh Salad
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
In our new cookbook “The Kitchen Decoded,” we include tabbouleh salad because it's super simple and filling. Try red quinoa for a slightly earthier flavor. —Logan Levant, Los Angeles, California
Nutrition Facts:
2/3 cup: 163 calories, 6g fat (1g saturated fat), 0 cholesterol, 403mg sodium, 22g carbohydrate (2g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
56/90
Swiss Chard with Onions & Garlic
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
I like to make this sauteed Swiss chard a main dish by serving it with pasta, but it’s also a tasty side dish all on its own. My boys love it and ask for it often. —Rebekah Chappel, Portales, New Mexico
Nutrition Facts:
2/3 cup: 159 calories, 10g fat (1g saturated fat), 0 cholesterol, 381mg sodium, 16g carbohydrate (9g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1 starch.
57/90
Asparagus Tofu Stir-Fry
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
With its flavorful ginger sauce and fresh vegetables, this tasty dish is a favorite. I get rave reviews every time I serve it, and it doesn’t bother my husband’s food allergies. —Phyllis Smith, Chimacum, Washington
Nutrition Facts:
1 cup: 278 calories, 11g fat (1g saturated fat), 0 cholesterol, 682mg sodium, 34g carbohydrate (4g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1 fat.
58/90
Jasmine Rice with Coconut & Cherries
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Our favorite coconut jasmine rice deserves a bit of color and sweetness. We add cherries, peanuts and orange zest. That does the trick. —Joy Zacharia, Clearwater, Florida
Nutrition Facts:
3/4 cup: 291 calories, 7g fat (2g saturated fat), 0 cholesterol, 332mg sodium, 50g carbohydrate (8g sugars, 1g fiber), 6g protein.
59/90
Vegetarian Split Pea Soup
Total Time
1 hour 45 min
Servings
7 servings
From the Recipe Creator:
Even the pickiest eater will request this vegetarian split pea soup recipe time and again. Thick and well-seasoned, it's a nutritional powerhouse packed with fiber and protein. It's wonderful with a slice of crusty French bread. —Michele Doucette, Stephenville, Newfoundland
Nutrition Facts:
1 cup: 227 calories, 1g fat (0 saturated fat), 0 cholesterol, 771mg sodium, 42g carbohydrate (7g sugars, 15g fiber), 14g protein.
60/90
Garden Quinoa Salad
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This recipe is special to me because it’s delicious as well as healthful. Serve it hot or cold, and enjoy the leftovers while they’re fresh! —Patricia Nieh, Portola Valley, California
Nutrition Facts:
2-1/4 cups with about 2 teaspoons pumpkin seeds: 417 calories, 15g fat (2g saturated fat), 0 cholesterol, 533mg sodium, 58g carbohydrate (6g sugars, 9g fiber), 16g protein.
61/90
Baked Broccolini
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
Broccoli is my favorite vegetable, but when I came across this roasted broccolini recipe, I wanted to try it out. This dish is really tasty and I think other kids will love it, too. —Katie Helliwell, Hinsdale, Illinois
Nutrition Facts:
1 each: 97 calories, 7g fat (1g saturated fat), 0 cholesterol, 320mg sodium, 7g carbohydrate (2g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
62/90
Curry Lentil Soup
Total Time
35 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This curry soup might be vegan, but it's still as creamy as ever. If you prefer a meatier bowl, toss some chicken and chicken broth into the recipe. —Kijan Zendi, San Diego, California
Nutrition Facts:
1 cup: 365 calories, 16g fat (16g saturated fat), 0 cholesterol, 493mg sodium, 40g carbohydrate (4g sugars, 7g fiber), 16g protein.
63/90
Asian Corn Succotash
Total Time
25 min
Servings
3 servings
From the Recipe Creator:
Since I’m not a fan of lima beans, I use edamame (green soybeans) in this colorful corn succotash instead. The Asian-inspired dressing alone is addictive. —Dierdre Callaway, Parkville, Missouri
Nutrition Facts:
2/3 cup: 261 calories, 17g fat (2g saturated fat), 0 cholesterol, 104mg sodium, 25g carbohydrate (8g sugars, 4g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1 fat.
64/90
Tomato Soup
Total Time
50 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
Creamy, rich and bursting with brightness, this soup is the ultimate sidekick to a grilled cheese sandwich. — Josh Rink, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 104 calories, 5g fat (2g saturated fat), 6mg cholesterol, 572mg sodium, 15g carbohydrate (10g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.
65/90
Slow & Easy Minestrone
Total Time
7 hours 25 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
Hot soup on a cold day is something I just can't get enough of. It's a snap to put together, and I don't have to wash pots and pans after a relaxing meal. —Sally Goeb, New Egypt, New Jersey
Nutrition Facts:
1-1/2 cups: 154 calories, 1g fat (0 saturated fat), 0 cholesterol, 1002mg sodium, 31g carbohydrate (8g sugars, 9g fiber), 7g protein.
66/90
Roasted Tater Rounds with Green Onions & Tarragon
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
I am crazy for potatoes, especially when they're roasted and toasted. Toss them with fresh herbs and green onions for a bold finish. —Ally Phillips, Murrells Inlet, South Carolina
Nutrition Facts:
3/4 cup: 185 calories, 1g fat (0 saturated fat), 0 cholesterol, 497mg sodium, 41g carbohydrate (2g sugars, 5g fiber), 5g protein.
67/90
Roasted Cabbage & Onions
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
I roast veggies to bring out their sweetness, and it works wonders with onions and cabbage. The piquant vinegar-mustard sauce makes this dish similar to a slaw. —Ann Sheehy, Lawrence, Massachusetts
Nutrition Facts:
3/4 cup: 183 calories, 14g fat (2g saturated fat), 0 cholesterol, 636mg sodium, 15g carbohydrate (7g sugars, 4g fiber), 2g protein.
68/90
Quinoa Tabbouleh
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
Tabouli is a super fresh, mostly parsley salad with finely cracked wheat, juicy tomatoes, onion, fresh lemon juice, good quality extra virgin olive oil and a hint of fragrant mint. I added a little gluten-free twist to this recipe by replacing the cracked wheat with quinoa and then added some cucumbers for a nice crunch. For a delicious and colorful appetizer, serve in butter lettuce cups or endive leaves. —Nikki Haddad, Germantown, Maryland
Nutrition Facts:
3/4 cup: 160 calories, 8g fat (1g saturated fat), 0 cholesterol, 258mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
69/90
Viva Panzanella
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
Add some white beans, and suddenly the traditional Italian bread and tomato salad is filling enough to stand on its own. It’s a great way to use fresh tomatoes from the garden or farmers market. —Patricia Levenson, Santa Ana, California
Nutrition Facts:
2-2/3 cups: 424 calories, 15g fat (2g saturated fat), 0 cholesterol, 1004mg sodium, 59g carbohydrate (10g sugars, 7g fiber), 13g protein.
70/90
Black Beans with Brown Rice
Total Time
35 min
Servings
5 servings
From the Recipe Creator:
Your family will never miss the meat in this hearty, colorful and fresh-tasting main dish. Served over brown rice, it makes a healthy, stick-to-the-ribs dinner.
—Sheila Meyer, North Canton, Ohio
Nutrition Facts:
1 each: 327 calories, 7g fat (1g saturated fat), 0 cholesterol, 614mg sodium, 55g carbohydrate (6g sugars, 11g fiber), 12g protein.
71/90
Quinoa and Black Beans
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Some vegan quinoa recipes are boring, but this one definitely isn't. My daughter’s college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. —Lindsay McSweeney, Winchester, Massachusetts
Nutrition Facts:
1-1/4 cups: 375 calories, 10g fat (1g saturated fat), 0 cholesterol, 668mg sodium, 60g carbohydrate (5g sugars, 10g fiber), 13g protein.
72/90
Kale & Bean Soup
Total Time
1 hour 30 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
Chock-full of veggies, this soup soothes both the body and the spirit. The kale is packed with nutrients, including omega-3s, and the beans add a natural creaminess. —Beth Sollars, Delray Beach, Florida
Nutrition Facts:
1-1/4 cups: 152 calories, 2g fat (0 saturated fat), 0 cholesterol, 622mg sodium, 29g carbohydrate (7g sugars, 6g fiber), 5g protein. Diabetic Exchanges: 2 vegetable, 1 starch, 1 lean meat.
73/90
Pesto Gnocchi
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Perk up gnocchi and vegetables with a flavorful pesto sauce. If you don't have pine nuts to top the pesto gnocchi, skip or substitute any nut you like. —Taste of Home Test Kitchen
Nutrition Facts:
1 cup: 327 calories, 9g fat (2g saturated fat), 8mg cholesterol, 682mg sodium, 52g carbohydrate (10g sugars, 4g fiber), 9g protein.
74/90
Vegan Spaghetti Squash with Balsamic Vegetables
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
The veggies can be prepared while the squash is in the microwave, so I can have this satisfying low-carb and low-fat vegan spaghetti squash recipe on the table in about half an hour. —Deanna McDonald, Grand Rapids, Michigan. Don’t forget to check out our collection of vegan comfort food.
Nutrition Facts:
1 cup bean mixture with 1 cup squash: 386 calories, 16g fat (1g saturated fat), 0 cholesterol, 774mg sodium, 52g carbohydrate (15g sugars, 12g fiber), 13g protein.
75/90
Easy Gazpacho
Total Time
15 min
Servings
5 servings
From the Recipe Creator:
My daughter got this gazpacho recipe from a college friend and shared it with me. Now I serve it often as an appetizer. It certainly is the talk of any party. —Lorna Sirtoli, Cortland, New York
Nutrition Facts:
1 cup: 146 calories, 11g fat (2g saturated fat), 0 cholesterol, 387mg sodium, 11g carbohydrate (8g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
76/90
Tuscan Portobello Stew
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Here’s a healthy one-skillet meal that’s quick and easy to prepare, yet elegant enough for company. I often take this stew to my school’s potlucks, where it is devoured by teachers and students alike. —Jane Siemon, Viroqua, Wisconsin
Nutrition Facts:
1-1/4 cups: 309 calories, 8g fat (1g saturated fat), 0 cholesterol, 672mg sodium, 46g carbohydrate (9g sugars, 13g fiber), 12g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 fat, 1 lean meat.
77/90
Spiced Pickled Beets
Total Time
1 hour 50 min
Servings
4 pints
From the Recipe Creator:
With sweet, tangy and spiced flavors, these pickled beets are so good that they'll win over just about everyone in your house. Jars of colorful beets make great gifts, too! —Edna Hoffman, Hebron, Indiana
Nutrition Facts:
1/4 cup: 53 calories, 0 fat (0 saturated fat), 0 cholesterol, 44mg sodium, 12g carbohydrate (11g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.
78/90
Mediterranean Chickpeas
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Add this to your meatless Monday lineup. It's great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts
Nutrition Facts:
1 cup chickpea mixture with 2/3 cup couscous: 340 calories, 10g fat (1g saturated fat), 0 cholesterol, 677mg sodium, 51g carbohydrate (9g sugars, 9g fiber), 11g protein.
79/90
Tropical Fusion Salad with Spicy Tortilla Ribbons
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Fresh fruits and veggies pair up for a fantastic summer salad that's savory, sweet and spicy all at once. Make the tortilla strips with your pizza cutter—so easy! —Jennifer Fisher, Austin, Texas
Nutrition Facts:
1 serving: 321 calories, 8g fat (1g saturated fat), 0 cholesterol, 380mg sodium, 58g carbohydrate (20g sugars, 11g fiber), 9g protein.
80/90
Steamed Kale
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
With this good-for-you steamed kale, it's easy to eat healthy and get out of the kitchen quick. A wonderful accompaniment to most any entree, it is packed with vitamins and is a snap to prepare. I use garlic, red pepper and balsamic vinegar for this side dish that keeps my family coming back for more! —Mary Bilyeu, Ann Arbor, Michigan
Nutrition Facts:
3/4 cup: 61 calories, 4g fat (1g saturated fat), 0 cholesterol, 171mg sodium, 6g carbohydrate (1g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
81/90
Cilantro Potatoes
Total Time
45 min
Servings
8 servings
From the Recipe Creator:
Fresh cilantro gives an exotic Syrian-style flavor to these easy, delicious skillet potatoes. They’re a creative complement to Mom’s tangy kabobs. —Weda Mosellie, Phillipsburg, New Jersey
Nutrition Facts:
3/4 cup: 160 calories, 7g fat (1g saturated fat), 0 cholesterol, 153mg sodium, 23g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
82/90
Zippy Zucchini Pasta
Total Time
15 min
Servings
3 servings
From the Recipe Creator:
A colorful combination of zucchini and zippy canned tomatoes is delicious over quick-cooking angel hair pasta. We like the extra zest from crushed red pepper flakes. —Kathleen Timberlake, Dearborn Heights, Michigan
Nutrition Facts:
1 cup: 412 calories, 15g fat (2g saturated fat), 0 cholesterol, 299mg sodium, 59g carbohydrate (8g sugars, 5g fiber), 11g protein.
83/90
Quinoa Chickpea Salad
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Quinoa contains more protein than other grains, and that protein is of unusually high quality for a plant food. That makes this a great filling main dish and the blend of flavors and colors will bring everyone at the table back for more.
—Suzanne Banfield, Basking Ridge, New Jersey
Nutrition Facts:
1-1/2 cups: 355 calories, 5g fat (0 saturated fat), 0 cholesterol, 155mg sodium, 70g carbohydrate (20g sugars, 9g fiber), 12g protein.
84/90
Rosemary Roasted Potatoes and Asparagus
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
Showcase asparagus when you dress it in fresh rosemary and red potatoes for an earthy counterpoint to the fresh, green spears. Add in some minced garlic and cashew butter, and you get a gorgeous, flavorful side dish. —Trisha Kruse, Eagle, Idaho
Nutrition Facts:
1 serving: 175 calories, 14g fat (2g saturated fat), 0 cholesterol, 156mg sodium, 11g carbohydrate (1g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1 vegetable, 1/2 starch.
85/90
Minted Rice with Garbanzo Curry
Total Time
40 min
Servings
3 servings
From the Recipe Creator:
Fluffy flavored rice and tender beans in a well-seasoned, aromatic sauce make this easy, meatless main dish a fitting introduction to Indian cooking. —Jemima Madhavan, Lincoln, Nebraska
Nutrition Facts:
1 each: 475 calories, 11g fat (1g saturated fat), 0 cholesterol, 932mg sodium, 82g carbohydrate (8g sugars, 9g fiber), 12g protein.
86/90
German Red Cabbage
Total Time
1 hour 15 min
Servings
10 servings
From the Recipe Creator:
Sunday afternoons were a time for family gatherings when I was a kid. While the uncles played cards, the aunts made treats such as this traditional German red cabbage recipe. —Jeannette Heim, Dunlap, Tennessee
Nutrition Facts:
1 cup: 64 calories, 0 fat (0 saturated fat), 0 cholesterol, 23mg sodium, 16g carbohydrate (12g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.
87/90
Roasted Rosemary Cauliflower
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Roasting the cauliflower really brings out its flavor in this side dish. Even folks who aren't cauliflower lovers like it this way. —Joann Fritzler, Belen, New Mexico
Nutrition Facts:
3/4 cup: 65 calories, 5g fat (1g saturated fat), 0 cholesterol, 226mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
88/90
Grilled Cauliflower Wedges
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
This side is incredibly easy, yet is packed with flavor and looks like a dish from a five-star restaurant. The grill leaves the cauliflower cooked but crisp, and the red pepper flakes add bite. —Carmel Hall, San Francisco, California
Nutrition Facts:
1 wedge: 57 calories, 4g fat (1g saturated fat), 0 cholesterol, 32mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
89/90
Almond Vegetable Stir-Fry
Total Time
20 min
Servings
5 servings
From the Recipe Creator:
While broccoli florets and chunks of red pepper give these stir-fry vegetables plenty of color, it's the fresh gingerroot, garlic, soy sauce and sesame oil that round out the flavor. —Mary Relyea, Canastota, New York
Nutrition Facts:
3/4 cup: 143 calories, 10g fat (1g saturated fat), 0 cholesterol, 260mg sodium, 11g carbohydrate (0 sugars, 3g fiber), 4g protein.
90/90
Vegan Lentil Soup
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
Double the recipe and share this hearty soup with neighbors and loved ones on cold winter nights. I serve it with cornbread for dunking. —Michelle Curtis, Baker City, Oregon
Nutrition Facts:
3/4 cup: 138 calories, 0 fat (0 saturated fat), 0 cholesterol, 351mg sodium, 27g carbohydrate (9g sugars, 9g fiber), 8g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 lean meat.
