Fresh Anaheim (or poblano) chilis add mild heat to this classic white bean chili and contribute lots of smoky flavor. Quinoa adds body to the chili, while diced zucchini provides pretty flecks of green and increases the veggie content.”
Ingredients
¼ cup avocado oil or canola oil
2 cups chopped seeded Anaheim or poblano chiles (about 3)
1 large onion, chopped
4 cloves garlic, minced
½ cup quinoa, rinsed
4 teaspoons dried oregano
4 teaspoons ground cumin
1 teaspoon salt
½ teaspoon ground coriander
½ teaspoon ground pepper
4 cups low-sodium vegetable broth
2 (15 ounce) cans no-salt-added white beans, rinsed
1 large zucchini, diced (about 3 cups)
¼ cup chopped fresh cilantro
2 tablespoons lime juice, plus wedges for serving
Directions
1Heat oil in a large pot over medium heat. Add chiles, onion and garlic. Cook, stirring, until the vegetables are softened, 5 to 7 minutes. Add quinoa, oregano, cumin, salt, coriander and pepper; cook, stirring, until aromatic, about 1 minute. Stir in broth and beans. Bring to a boil. Reduce heat to a simmer. Partially cover and cook, stirring occasionally, for 20 minutes. Add zucchini; cover and continue cooking until the zucchini is soft and the chili has thickened, 10 to 15 minutes more. Stir in cilantro and lime juice. Serve with lime wedges, if desired.
Brazil’s cuisine often features smoky, grilled meats, but this healthy vegetarian bean soup recipe is completely meat-free. Instead, blackened jalapeños, fire-roasted tomatoes and smoked paprika provide the Brazilian flair. A little molasses adds a sweet-toasty note, and the kale, while not traditional, bumps up your daily veggie count.”
Ingredients
2 jalapeño peppers
2 tablespoons extra-virgin olive oil
3 cups chopped onion
1½ cups diced carrot
5 cloves garlic, minced
4 cups low-sodium vegetable broth
4 (15 ounce) cans low-sodium black beans, rinsed
1 (28 ounce) can fire-roasted diced tomatoes
3 tablespoons molasses
2 tablespoons lime zest
5 tablespoons lime juice
1½ teaspoons ground cumin
1½ teaspoons smoked paprika
⅛ teaspoon cayenne pepper, or to taste
3 bay leaves
1 teaspoon salt
¾ teaspoon ground pepper
4 cups chopped kale
Chopped scallions & chopped fresh tomato for garnish
Directions
1Heat a medium skillet over high heat. Split jalapeños in half lengthwise, remove ribs and seeds, and place skin-side down in the pan. Carefully cover the pan with foil and cook until the skins are blackened, 7 to 10 minutes. Let cool, then dice.
2Meanwhile, heat oil in a large pot over medium-high heat. Add onion and carrot and cook, stirring often, until starting to brown, 6 to 8 minutes. Reduce heat to medium and continue cooking, stirring often, until soft, 3 to 5 minutes more. Add garlic and the diced jalapeños and cook, stirring, for 1 minute more.
3Stir in broth, scraping up any browned bits. Cover and bring to a boil over high heat. Add beans, tomatoes, molasses, lime zest and juice, cumin, paprika, cayenne, bay leaves, salt and pepper. Cover and return to a boil. Reduce heat to maintain a gentle simmer and cook, uncovered, for 30 minutes.
4Remove bay leaves. Puree 4 cups of the soup in a blender (use caution when pureeing hot liquids), then stir it back into the pot. Stir in kale, cover, and simmer until tender, about 5 minutes. Serve garnished with scallions and tomatoes, if desired.
By consciously choosing no-salt-added and salt-free ingredients, we’ve kept the sodium low in this hearty, meatless chili recipe.”
Ingredients
Nonstick cooking spray
1 teaspoon canola oil
1 cup chopped onion
1 cup green sweet pepper
2 cloves garlic, minced, or 1 teaspoon bottled minced garlic
1 (14.5 ounce) can no-salt-added diced tomatoes or stewed tomatoes
1 (8 ounce) can no-salt-added tomato sauce
1 cup water
4½ teaspoons chili powder
1 teaspoon garlic-herb salt-free seasoning blend
1 teaspoon ground cumin
⅛ teaspoon salt
1 (15 ounce) can kidney beans, rinsed and drained
1 cup frozen mixed vegetables
¼ cup light dairy sour cream (optional)
Coarsely snipped fresh cilantro (optional)
⅛ teaspoon chili powder (optional)
Directions
1Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning.
2Add undrained diced tomatoes, tomato sauce, the water, the chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder.
This easy soup recipe cooks up quickly thanks to the use of an electric pressure cooker or multicooker, like the Instant Pot. It packs in tons of filling veggies without packing on the calories. Plus, it happens to be entirely plant-based. If you aren’t eating vegan, top it with a little Parmesan cheese or pesto to add even more flavor.”
Ingredients
2 tablespoons extra-virgin olive oil, plus more for garnish
½ cup chopped onion
½ cup chopped green bell pepper
2 cloves garlic, minced
1½ cups chopped green cabbage
1½ cups small cauliflower florets
1 cup chopped carrots
½ cup green beans, cut into 1-inch pieces
4 cups low-sodium vegetable broth
1 (14 ounce) can no-salt-added diced tomatoes
1 bay leaf
½ teaspoon salt
4 cups chopped fresh spinach
1 (15 ounce) can cannellini beans, rinsed
¼ cup chopped fresh basil
Directions
1Place 2 tablespoons oil in a multicooker. Heat on sauté mode until hot. Add onion, bell pepper and garlic; cook, stirring often, until starting to soften, 2 to 3 minutes. Add cabbage, cauliflower, carrots and green beans and continue cooking, stirring often, until starting to soften, 4 to 6 minutes more. Add broth, tomatoes, bay leaf and salt. Turn off heat. Close and lock the lid. Cook at high pressure for 5 minutes.
2Release the pressure. Remove bay leaf, then stir in spinach, beans and basil. Serve with a drizzle of oil, if desired.
In this healthy cauliflower soup recipe, roasting the cauliflower first adds depth and prevents the florets from turning to mush. A little tomato sauce and coconut milk give the broth a rich, silky texture. Serve with a dollop of sour cream or yogurt, if desired.”
Ingredients
2 teaspoons ground coriander
2 teaspoons ground cumin
1½ teaspoons ground cinnamon
1½ teaspoons ground turmeric
1¼ teaspoons salt
¾ teaspoon ground pepper
⅛ teaspoon cayenne pepper
1 small head cauliflower, cut into small florets (about 6 cups)
2 tablespoons extra-virgin olive oil, divided
1 large onion, chopped
1 cup diced carrot
3 large cloves garlic, minced
1½ teaspoons grated fresh ginger
1 fresh red chile pepper, such as serrano or jalapeño, minced, plus more for garnish
1 (14 ounce) can no-salt-added tomato sauce
4 cups low-sodium vegetable broth
3 cups diced peeled russet potatoes ( ½-inch)
3 cups diced peeled sweet potatoes ( ½-inch)
2 teaspoons lime zest
2 tablespoons lime juice
1 (14 ounce) can coconut milk
Chopped fresh cilantro for garnish
Directions
1Preheat oven to 450°F.
2Combine coriander, cumin, cinnamon, turmeric, salt, pepper and cayenne in a small bowl. Toss cauliflower with 1 tablespoon oil in a large bowl, sprinkle with 1 tablespoon of the spice mixture and toss again. Spread in a single layer on a rimmed baking sheet. Roast the cauliflower until the edges are browned, 15 to 20 minutes. Set aside.
3Meanwhile, heat the remaining 1 tablespoon oil in a large pot over medium-high heat. Add onion and carrot and cook, stirring often, until starting to brown, 3 to 4 minutes. Reduce heat to medium and continue cooking, stirring often, until the onion is soft, 3 to 4 minutes. Add garlic, ginger, chile and the remaining spice mixture. Cook, stirring, for 1 minute more.
4Stir in tomato sauce, scraping up any browned bits, and simmer for 1 minute. Add broth, potatoes, sweet potatoes, lime zest and juice. Cover and bring to a boil over high heat. Reduce heat to maintain a gentle simmer and cook, partially covered and stirring occasionally, until the vegetables are tender, 35 to 40 minutes.
5Stir in coconut milk and the roasted cauliflower. Return to a simmer to heat through. Serve garnished with cilantro and chiles, if desired.
Gazpacho is a delicious way to eat more veggies. Think of it as a vegetable smoothie. Not only does Chef José Andrés keep a pitcher of this healthy gazpacho recipe in his refrigerator all summer, it’s also served at Beefsteak, his chain of vegetable-driven restaurants.”
Ingredients
1½ pounds ripe tomatoes, chopped, plus more for garnish
½ medium cucumber, peeled and chopped, plus more for garnish
½ medium green bell pepper, chopped, plus more for garnish
1 clove garlic, crushed
¼ cup extra-virgin olive oil, plus more for garnish
1 tablespoon sherry vinegar
½ teaspoon salt
Directions
1Combine tomatoes, cucumber, bell pepper, garlic, oil, vinegar and salt in a large bowl. Cover and refrigerate for at least 12 hours and up to 1 day.
2Transfer the mixture to a blender and blend until smooth. Serve topped with a little olive oil and chopped vegetables, if desired.
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