There’s never a bad time to focus on eating more vegetables — whether you want to go completely meatless or not. These recipes highlight various veggie-conscious ingredients ranging from lentils to tofu to chickpeas for a healthy balance of protein, fiber and other beneficial nutrients — all at 400 calories or less.
1. VEGETARIAN TOFU CASHEW COCONUT CURRY | AMBITIOUS KITCHEN
Cauliflower, sweet potatoes, red pepper and carrots are simmered in light coconut milk and tomato sauce for an aromatic riff on a traditional Thai dish. Recipe makes 4 servings at 1/4 recipe each.
Nutrition (per serving): Calories: 270; Total Fat: 16g; Saturated Fat: 9g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 394mg; Carbohydrate: 32g; Dietary Fiber: 5g; Sugar: 10g; Protein: 5g
2. LENTILS AND BRUSSELS SPROUTS | IMAGELICIOUS
Keep things simple with this 8-ingredient vegetarian dish from Imagelicious. A spritz of lemon juice brightens the flavors without adding extra calories. Recipe makes 4 servings at about 1 cup each.
Nutrition (per serving): Calories: 147; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 96mg; Carbohydrate: 17g; Dietary Fiber: 5g; Sugar: 2g; Protein: 5g
3. HARVEST WILD RICE SKILLET | PINCH OF YUM
This vegetarian dish can be prepped in five minutes, making it an ideal Meatless Monday meal. The nutrients from the veggies are an added bonus: beta-carotene from squash, vitamins C and K from baby kale and biotin from sauteed onions. Recipe makes 4 servings at about 1 cup each.
Nutrition (per serving): Calories: 246; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 22mg; Sodium: 185mg; Carbohydrate: 34g; Dietary Fiber: 5g; Sugar: 8g; Protein: 9g
4. PINTO BEAN SLOPPY JOES | MYFITNESSPAL’S RECIPES
This vegetarian version of a classic has 8 grams of protein and includes fresh radishes for a colorful crunch. Recipe makes 6 servings at 1 sandwich each.
Nutrition (per serving): Calories: 203; Total Fat: 4g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 363mg; Carbohydrate: 35g; Dietary Fiber: 4g; Sugar: 9g; Protein: 8g
5. TURMERIC SWEET POTATO PASTA SALAD | JAR OF LEMONS
With spinach, sweet potato noodles, chickpeas and pistachios, this warm salad racks up more than 1/3 of your fiber quota along with 12 grams of plant-based protein. Recipe makes 4 servings at 1/4 recipe each.
Nutrition (per serving): Calories: 268; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 67mg; Carbohydrate: 47g; Dietary Fiber: 12g; Sugar: 8g; Protein: 12g
6. CREAMY GOAT CHEESE AND PUMPKIN POLENTA | THE ENDLESS MEAL
Tangy goat cheese is combined with gluten-free polenta and fiber-rich pumpkin in this recipe from The Endless Meal. Recipe makes 4 servings at 1/4 recipe each.
Nutrition (per serving): Calories: 214; Total Fat: 6g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 639mg; Carbohydrate: 25g; Dietary Fiber: 4g; Sugar: 15g; Protein: 12g
