Are you looking for delicious and healthy ways to incorporate more vegetables into your diet? Look no further! In this article, we’ll be exploring 20 mouth-watering low-fat vegetable recipes that are not only good for you, but also packed with flavor. From savory stir-fries to creamy soups, these dishes are sure to become new favorites in your kitchen.
From the classic comfort food of Roasted Garlic Cauliflower Mash, to the bright and zesty flavors of Zucchini Noodles with Lemon Herb Dressing, there’s something for everyone on this list. And don’t worry about sacrificing flavor for nutrition – many of these recipes use herbs and spices to add depth and complexity without relying on added fats.
Roasted Garlic Cauliflower Mash
Roasted Garlic Cauliflower Mash: Elevate your side dish game with this creamy, aromatic, and nutritious recipe that combines the best of roasted garlic and cauliflower.
Ingredients:
– 1 head of cauliflower, broken into florets
– 4-6 cloves of garlic
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: 1/4 cup grated cheddar cheese (vegetarian) or crumbled feta cheese (non-vegetarian)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Place the cauliflower florets on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper. Roast for 20-25 minutes, stirring occasionally, until tender and slightly caramelized.
3. Meanwhile, cut the top off each garlic clove and drizzle with olive oil. Wrap in foil and roast alongside the cauliflower for 30-40 minutes, or until soft and mashed-like.
4. Once the garlic is roasted, squeeze the cloves out of their skins into a bowl. Mash the roasted garlic with a fork until smooth.
5. Add the roasted cauliflower to the bowl with the garlic mash and mix well. Season with salt and pepper to taste.
6. If desired, stir in grated cheese for an extra burst of flavor.
7. Serve hot and enjoy!
Cooking Time: 45-50 minutes
Zucchini Noodles with Lemon Herb Dressing
This refreshing summer recipe transforms zucchinis into delicious noodles, paired with a zesty and aromatic lemon herb dressing. Perfect for a light and healthy meal or as a side dish.
Ingredients:
– 2 medium zucchinis
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– 1 teaspoon chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 350°F (180°C).
2. Spiralize the zucchinis into noodles.
3. In a large skillet, heat the olive oil over medium-high heat. Add the garlic and sauté for 1 minute.
4. Add the zucchini noodles to the skillet and cook for 3-4 minutes, or until slightly tender.
5. In a small bowl, whisk together lemon juice and parsley.
6. Toss the cooked zucchini noodles with the lemon herb dressing, salt, and pepper to taste.
Cooking Time: 15-20 minutes
Spicy Stir-Fried Bok Choy
Get ready to add a pop of color and flavor to your meal with this easy-to-make Spicy Stir-Fried Bok Choy recipe. This dish is perfect for a quick weeknight dinner or as a side dish for any occasion.
Ingredients:
– 1 bunch bok choy, cleaned and chopped
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon grated ginger
– 1/4 teaspoon red pepper flakes
– Salt and pepper to taste
– 1 tablespoon soy sauce (optional)
– Chopped green onions for garnish (optional)
Instructions:
1. Heat oil in a wok or large skillet over medium-high heat.
2. Add onion, garlic, and ginger; stir-fry until the onion is translucent.
3. Add chopped bok choy, red pepper flakes, salt, and pepper; stir-fry for 3-4 minutes or until the greens are tender but still crisp.
4. Taste and adjust seasoning as needed. If using soy sauce, add it to the stir-fry and combine well.
5. Garnish with green onions, if desired.
6. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Baked Eggplant Parmesan
This recipe takes the traditional eggplant parmesan to new heights by baking instead of frying, resulting in a crispy exterior and a tender interior.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1 cup breadcrumbs
– 1/2 cup grated Parmesan cheese
– 1/4 cup olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup marinara sauce
– 1 cup shredded mozzarella cheese
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together breadcrumbs and Parmesan cheese.
3. Dip each eggplant slice into olive oil, then coat with breadcrumb mixture, pressing gently to adhere.
4. Place coated eggplant slices on a baking sheet lined with parchment paper.
5. Drizzle marinara sauce over the eggplant slices, followed by shredded mozzarella cheese.
6. Bake for 25-30 minutes or until eggplant is tender and cheese is melted and golden brown.
Cooking Time: 25-30 minutes
Carrot Ginger Soup
A vibrant and refreshing soup that combines the sweetness of carrots with the spicy warmth of ginger.
Ingredients:
– 2 large carrots, chopped
– 1-inch piece of fresh ginger, peeled and grated
– 4 cups chicken or vegetable broth
– 1/2 cup heavy cream (optional)
– Salt and pepper to taste
– Fresh herbs, such as parsley or cilantro, for garnish (optional)
Instructions:
1. In a large pot, combine the chopped carrots, grated ginger, and broth.
2. Bring the mixture to a boil over high heat, then reduce the heat to medium-low and simmer for 20-25 minutes, or until the carrots are tender.
3. Use an immersion blender (or transfer the soup to a blender in batches) to puree the soup until smooth.
4. If desired, stir in the heavy cream to add richness and creaminess.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 25-30 minutes
Grilled Portobello Mushroom Burgers
Elevate your burger game with this savory and satisfying recipe featuring meaty portobello mushrooms as the star of the show. This plant-based delight is perfect for vegetarians, vegans, or anyone looking for a flavorful alternative to traditional burgers.
Ingredients:
– 4 large portobello mushrooms
– 2 tablespoons olive oil
– 1 tablespoon balsamic vinegar
– 1 teaspoon Worcestershire sauce
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 4 hamburger buns
– Lettuce, tomato, cheese, and other toppings of your choice
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, balsamic vinegar, Worcestershire sauce, salt, and pepper.
3. Brush the mixture onto both sides of the mushrooms.
4. Grill mushrooms for 3-4 minutes per side, or until tender and slightly charred.
5. Assemble burgers by placing grilled mushrooms on hamburger buns and topping with your favorite ingredients.
Cooking Time: 12-15 minutes
Steamed Broccoli with Almond Butter Drizzle
Elevate your broccoli game with this simple yet impressive side dish that’s perfect for any occasion. The creamy almond butter drizzle adds a rich and nutty flavor to the tender steamed broccoli.
Ingredients:
– 1 bunch broccoli, trimmed
– 2 tablespoons water
– 2 tablespoons unsalted butter
– 1/4 cup almond butter
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Fill a large pot with 2 inches of water. Bring to a boil.
2. Reduce heat to medium-low, place a steamer basket over the water, and add broccoli.
3. Cover the pot with a lid and steam for 4-6 minutes or until tender.
4. In a small saucepan, melt butter over low heat.
5. Stir in almond butter until smooth.
6. Remove from heat and season with salt and pepper to taste.
7. Serve steamed broccoli with warm almond butter drizzle spooned over the top. Garnish with lemon wedges if desired.
Cooking Time: 10-12 minutes
Stuffed Bell Peppers with Quinoa and Spinach
A flavorful and nutritious vegetarian dish, perfect for a weeknight dinner or a special occasion. This recipe combines the sweetness of bell peppers with the nutty flavor of quinoa and the earthiness of spinach.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 cup cooked quinoa
– 2 cups fresh spinach leaves, chopped
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: feta cheese or other crumbled cheese for added flavor
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine quinoa, spinach, onion, and garlic.
3. Stuff each bell pepper with the quinoa mixture, filling to the top.
4. Place stuffed peppers in a baking dish and drizzle with olive oil.
5. Season with salt and pepper to taste.
6. Bake for 30-35 minutes or until bell peppers are tender.
7. Serve hot, garnished with feta cheese if desired.
Cooking Time: 30-35 minutes
Curried Lentil and Sweet Potato Stew
This hearty stew is a perfect blend of comfort and flavor, with the warmth of curry spices and the natural sweetness of sweet potatoes. It’s a great way to warm up on a chilly day or as a nutritious meal option.
Ingredients:
– 1 medium sweet potato, peeled and diced
– 1 cup brown or green lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– Salt and pepper, to taste
– 4 cups vegetable broth
– 1 can (14 oz) diced tomatoes
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and garlic; cook until softened.
2. Add sweet potato, lentils, cumin, curry powder, turmeric, salt, and pepper. Cook for 5 minutes.
3. Add broth and diced tomatoes. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Serve hot, garnished with cilantro leaves.
Cooking Time: 35-45 minutes
Avocado and Cucumber Salad
Beat the heat with this light and creamy salad, perfect for a quick lunch or dinner.
Ingredients:
– 2 ripe avocados, diced
– 1 large cucumber, peeled and thinly sliced
– 1/4 cup fresh lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large bowl, combine the avocado and cucumber.
2. Squeeze the lime juice over the mixture and toss to coat.
3. Drizzle with olive oil and season with salt and pepper to taste.
4. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 5 minutes
This salad is best served immediately, but it can be refrigerated for up to 2 hours before serving. Enjoy!
Ratatouille with Fresh Herbs
This classic Provençal dish from southern France is a flavorful and colorful celebration of fresh vegetables, herbs, and olive oil. In this recipe, we’ll add an extra layer of freshness by incorporating fragrant herbs like thyme and rosemary.
Ingredients:
– 2 large eggplants, diced
– 1 large zucchini, diced
– 1 large bell pepper, diced
– 3 cloves garlic, minced
– 2 sprigs fresh thyme
– 1 sprig fresh rosemary
– 1 can (28 oz) crushed tomatoes
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Heat the olive oil in a large skillet over medium heat.
2. Add the eggplant, zucchini, bell pepper, and garlic. Cook, stirring occasionally, until the vegetables are tender and lightly browned (about 10 minutes).
3. Add the thyme and rosemary sprigs to the skillet and cook for an additional minute.
4. Stir in the crushed tomatoes and season with salt and pepper to taste.
5. Simmer the ratatouille over low heat for 30-40 minutes, stirring occasionally, until the flavors have melded together.
Cooking Time: 45 minutes
Kale and White Bean Soup
This hearty soup is a perfect way to warm up on a chilly day, packed with nutrients from kale and white beans. The result is a comforting, flavorful bowl that’s sure to become a new favorite.
Ingredients:
– 1 bunch of curly kale, stems removed and chopped
– 1 can (15 oz) of cannellini beans, drained and rinsed
– 2 tablespoons of olive oil
– 1 onion, chopped
– 3 cloves of garlic, minced
– 4 cups of vegetable broth
– 1 teaspoon of dried thyme
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for an additional minute.
3. Add the chopped kale and cook until wilted, about 3-4 minutes.
4. Add the cannellini beans, vegetable broth, and thyme. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the soup has reached your desired consistency.
5. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Roasted Brussels Sprouts with Balsamic Glaze
Elevate your side dish game with this easy recipe that combines the natural sweetness of roasted Brussels sprouts with the tangy richness of balsamic glaze.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup balsamic vinegar
– 2 tablespoons honey
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and caramelized, stirring occasionally.
4. While the sprouts are roasting, combine balsamic vinegar and honey in a small saucepan.
5. Bring to a simmer over medium heat and cook for 5-7 minutes or until thickened.
6. Remove the sprouts from the oven and drizzle with the warm balsamic glaze.
7. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Spinach and Mushroom Stuffed Tomatoes
A flavorful and healthy twist on traditional stuffed tomatoes, this recipe combines the earthy taste of mushrooms with the nutrient-rich goodness of spinach.
Ingredients:
– 4 large tomatoes, cored and halved
– 1 cup fresh spinach leaves, chopped
– 1/2 cup sautéed mushrooms (button or cremini work well)
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 cup grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, mushrooms, garlic, salt, and pepper.
3. Stuff each tomato half with the mushroom-spinach mixture, dividing it evenly among the four tomatoes.
4. Drizzle the tops with olive oil and sprinkle with Parmesan cheese (if using).
5. Bake for 20-25 minutes or until the tomatoes are tender and the filling is heated through.
Cooking Time: 20-25 minutes
Asian-Inspired Cabbage Slaw
Add a crunchy and flavorful twist to your meals with this Asian-inspired cabbage slaw recipe, perfect for topping noodles, grilled meats, or using as a snack.
Ingredients:
– 1 medium head of cabbage, thinly sliced
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 1 tablespoon honey
– 1 teaspoon grated ginger
– 1/4 cup chopped scallions (green onions)
– 1/4 cup toasted sesame seeds
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine sliced cabbage, soy sauce, rice vinegar, honey, and grated ginger. Massage the mixture with your hands for about 5 minutes to help soften the cabbage.
2. Stir in chopped scallions and toasted sesame seeds.
3. Season with salt and pepper to taste.
4. Refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled.
Cooking Time: 15-20 minutes (including prep time)
Herbed Green Beans with Toasted Walnuts
This side dish is a perfect combination of fresh herbs, crunchy green beans, and nutty walnuts. It’s an easy and flavorful addition to any meal.
Ingredients:
– 1 pound fresh green beans, trimmed
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh thyme
– Salt and pepper, to taste
– 1/4 cup toasted walnuts, chopped
Instructions:
1. Preheat oven to 425°F (220°C).
2. Line a baking sheet with parchment paper.
3. Place green beans on the prepared baking sheet in a single layer.
4. Drizzle with olive oil and sprinkle with garlic, parsley, and thyme. Season with salt and pepper.
5. Roast for 12-15 minutes, or until tender and slightly caramelized.
6. While green beans are roasting, toast walnuts by spreading them on a separate baking sheet and baking for 5-7 minutes, or until fragrant and lightly browned.
7. Toss roasted green beans with toasted walnuts. Serve hot.
Cooking Time: 20-22 minutes
Spaghetti Squash with Marinara Sauce
Transform your favorite pasta dish into a nutritious and delicious squash-based meal with this easy recipe!
Ingredients:
– 1 medium-sized spaghetti squash (about 2 lbs)
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 cup marinara sauce (homemade or store-bought)
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squash in half lengthwise and scoop out seeds.
3. Drizzle olive oil over each squash half, then sprinkle with minced garlic.
4. Roast the squash for 30-40 minutes or until tender and easily pierced with a fork.
5. While the squash is roasting, heat the marinara sauce in a separate pan over medium heat.
6. Once the squash is cooked, use a fork to scrape out the flesh into long strands (like spaghetti!).
7. Combine the roasted squash with the heated marinara sauce and season with salt and pepper to taste.
8. Sprinkle with Parmesan cheese if desired.
9. Serve hot and enjoy!
Cooking Time: 40-50 minutes
Chickpea and Vegetable Stir-Fry
This quick and easy recipe combines the creamy goodness of chickpeas with a variety of colorful vegetables, all stir-fried to perfection. Perfect for a healthy and satisfying meal or as a side dish.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 2 cups mixed vegetables (such as bell peppers, carrots, broccoli, and onions)
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the garlic and cook for 1 minute, until fragrant.
3. Add the mixed vegetables and cook for 4-5 minutes, until they start to soften.
4. Add the chickpeas, soy sauce, salt, and pepper. Stir-fry for an additional 2-3 minutes, until the vegetables are tender-crisp.
5. Serve hot, garnished with chopped green onions if desired.
Cooking Time: 10-12 minutes
Beet and Arugula Salad with Citrus Vinaigrette
This refreshing salad combines the earthy sweetness of roasted beets with the peppery zing of arugula, all tied together by a bright and citrusy dressing.
Ingredients:
• 2 large beets
• 4 cups arugula
• 1/4 cup freshly squeezed orange juice
• 2 tablespoons olive oil
• 2 tablespoons apple cider vinegar
• Salt and pepper to taste
• 1/4 cup crumbled goat cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap the beets in foil and roast for about 45 minutes, or until tender when pierced with a fork.
3. Let the beets cool, then peel and slice into wedges.
4. In a large bowl, combine arugula, roasted beets, and crumbled goat cheese (if using).
5. In a small bowl, whisk together orange juice, olive oil, and apple cider vinegar to make the vinaigrette.
6. Drizzle the dressing over the salad and season with salt and pepper to taste.
Cooking Time: 1 hour
Roasted Vegetable Medley with Thyme
A flavorful and nutritious side dish that brings out the best of a colorful medley of roasted vegetables, infused with the savory aroma of thyme.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 2 medium zucchinis, sliced
– 1 medium red bell pepper, seeded and sliced
– 2 cloves garlic, minced
– 2 tbsp olive oil
– 2 sprigs fresh thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss together sweet potato, zucchinis, red bell pepper, and garlic.
3. Drizzle with olive oil and sprinkle with salt and pepper.
4. Add thyme sprigs and toss to combine.
5. Spread the medley on a baking sheet in a single layer.
6. Roast for 30-35 minutes, or until vegetables are tender and caramelized.
7. Remove from oven and let cool slightly before serving.
Cooking Time: 30-35 minutes
Summary
Discover 20 delicious lowfat vegetable recipes that are perfect for healthy eating. From Roasted Garlic Cauliflower Mash to Beet and Arugula Salad with Citrus Vinaigrette, these mouth-watering dishes showcase the flavors and versatility of vegetables. Whether you’re in the mood for a hearty stew or a quick and easy side dish, this collection has something for everyone. Say goodbye to boring veggies and hello to a world of flavor and nutrition!
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