Quick bulgur wheat simmered with mushrooms, zucchini, bell pepper, and carrots in an herb-seasoned broth. A diabetic-friendly, low-calorie side dish ready in 30 minutes.
Sicilian garbanzo stew with chickpeas, potatoes, carrots, fennel seed, and thyme mashed into a thick, chunky vegetarian broth. A hearty Italian peasant stew ready in 40 minutes with no added fat.
Vegetable-packed alphabet soup with barley, tomatoes, and peas in a chicken-beef broth. Wholesome, colorful, and satisfying without any meat.
Vegan Spanish rice made with brown rice, stewed tomatoes, garlic, green pepper, celery, and warm spices. Oil-free and full of flavor, sauteed in vinegar and water instead of oil.
Vegan-friendly tofu vegetable pot pie with zucchini, peppers, Swiss chard, corn, peas, and carrots under a golden biscuit crust. Hearty and plant-based.
Vegan risotto soup made with arborio rice, vegetable stock, and a garden's worth of frozen vegetables. No oil, no butter, just creamy rice and bright vegetable flavor.
Yogurt primavera tosses tender-crisp peas, carrots, zucchini, squash, and mushrooms in a low-fat yogurt-Parmesan sauce. A bright lighter-than-cream pasta for any weeknight.
One-pot red lentils and rice with mushrooms, carrots, kale, and warm Indian spices topped with cool yogurt. High-fiber, low-fat, and ready in 45 minutes.
Pureed vegetable soup with broccoli florets: silky potato-thickened base of carrots, celery, onion, and garlic with thyme and nutmeg, then scattered with steamed broccoli florets for bite.
Chinese pickled pigs' ears simmered with ginger and vinegar, then chilled in a sweet-sour brine with cucumber, carrot, red onion, and bell pepper. A classic Cantonese cold appetizer.
Practically fat-free York gingerbread bars made with pureed carrots, buttermilk, fresh ginger, and molasses. No butter, no oil. Moist crumb with bright orange zest and a cinnamon-sugar top.
Hint of ginger marinade combines soy sauce, dry sherry, fresh ginger, garlic, and lemon zest for poultry, pork, and fish. A fast Asian-leaning marinade ready in 5 minutes, no cooking required.
Unsloppy Joes are vegetarian sloppy joes with kidney beans, crushed tomatoes, chili powder, and diced vegetables served in hollowed-out kaiser rolls. Low-fat, hearty, and mess-free.
Pasta and potato stew with elbow macaroni, red potatoes, kidney beans, and Roma tomatoes in a red wine vegetable broth. A hearty Italian-inspired vegetarian stew thickened by pureeing.
Garden Special is a big-batch vegetable relish with green tomatoes, lima beans, cabbage, corn, cucumbers, and peppers in a sweet brown sugar and vinegar brine.
Asian vegetable salad with pineapple, snow peas, carrots, red bell peppers, and watercress in a pineapple-ginger-soy sesame dressing. A light, colorful make-ahead side for barbecues and potlucks.
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