Healthy Veggie Recipes

Lentil Soup – 320 calories (1 serving)

Ingredients

• 1 tsp olive oil
• 1 garlic
• 1/4 medium yellow onion
• 1/4 medium carrot
• 1/4 medium celery
• 1/3 cup brown lentils
• 3 oz crushed tomatoes
• 1 cup low sodium vegetable broth
• 1/4 tsp cumin powder
• 1/4 tsp paprika
• 1/4 tsp ground coriander
• 1 bay leaf
• salt and black pepper
• 1 tbsp lemon juice
• parsley

Method

1. Heat oil in a large pot over medium heat.
2. Add garlic and onion, keep cooking for 1 minutes.
3. Add celery and carrot. Cook until softened and the onion is sweet.
4. Add all remaining ingredients except the lemon. Stir.
5. Place lid on and turn heat down to medium low.
6. Simmer for 15 – 20 minutes or until lentils are soft.
7. Remove bay leaf.
8. Add a touch of water if you want to adjust soup consistency.
9. Add lemon juice just before serving.
10. Garnish with parsley if desired.

Vegetable Rice – 210 calories (1 serving)

Ingredients

• 1 tsp olive oil
• 1 bay leaf
• 2 pods cardamom
• 1 inch cinnamon
• 1/4 medium yellow onion
• 1 oz green beans
• 1/2 medium carrot
• 1/4 medium red bell pepper
• 1 tbsp frozen peas
• 1/2 cup brown rice
• 1 cup water
• 1 tsp lemon juice
• salt and black pepper

Method

1. In a large skillet heat oil and saute 1 bay leaf, 1 inch cinnamon and 2 pods cardamom until they turn aromatic.
2. Add onion and saute until translucent.
3. Add beans, carrot, peas and red bell pepper.
4. Stir-fry for 2 minutes without mashing the veggies.
5. Now add rice.
6. Roast for 1 minutes without breaking rice.
7. Add water, salt and lemon juice.
8. Mix well, cover and simmer for 10 minutes.

Vegan Bean Soup – 210 calories (1 serving)

Ingredients

• 1 tsp olive oil
• 1 garlic
• 1/4 medium yellow onion
• 1/4 medium carrot
• 1/4 medium celery
• 1/4 tsp red chili powder
• 1/4 tsp cumin powder
• salt and black pepper
• 3/4 cup low sodium vegetable broth
• 3 oz crushed tomatoes
• 2 oz corn
• 2 oz red beans

Method

1. Heat oil in a large pot over medium-high heat.
2. Saute onion, celery, carrots and garlic for 2 minutes.
3. Season with chili powder, cumin, and black pepper; cook for 1 minute.
4. Stir in vegetable broth, tomatoes beans, and corn.
5. Bring to a boil.
6. Reduce heat to medium, and simmer for 5 minutes.

Green Beans With Cherry Tomatoes – 140 calories (1 serving)

Ingredients

• 6 oz green beans boiled
• 1 tsp olive oil
• 4 oz grape tomatoes
• salt and black pepper
• 1/4 tsp garlic powder
• 1/2 tbsp honey

Method

1. Add oil in a large skillet over medium heat.
2. Add tomatoes stirring occasionally, until the tomatoes are soft add green beans, garlic powder, honey salt and pepper.
3. Heat for another minute or two, until the beans are heated through and serve.

Delicious Vegetarian Soup – 120 calories (1 serving)

Ingredients

• 1 tsp olive oil
• 1 garlic
• 1/4 medium yellow onion
• 1/4 medium celery
• 2 oz white zucchini
• 2 oz green beans
• 1 cup low sodium vegetable broth
• 1/2 cup water
• 3 oz crushed tomatoes
• 1/4 tsp dried thyme
• salt and black pepper
• 1/4 tsp dried basil
• 1/4 tsp red chili powder

Method

1. Heat the oil in a large soup pot, set over medium-high heat.
2. Sauté onions garlic and celery for 3 minutes until the onions are translucent.
3. Add zucchini and green beans; sauté for 2 minutes.
4. Stir in remaining ingredients.
5. Bring the soup to a boil.
6. Reduce the heat and simmer covered for 5 – 10 minutes
   until the zucchini and green beans are tender.
7. Serve.

Sauteed Cabbage – 120 calories (1 serving)

Ingredients

• 1 tsp olive oil
• 9 oz green cabbage
• 3 tbsp water
• salt and black pepper
• 1/4 tsp dried thyme
• 1 tsp apple cider vinegar

Method

1. Heat a large pan over medium-high heat.
2. Add olive oil.add the cabbage, salt, and pepper.
3. Saute for 3 minutes, until the cabbage is tender and begins to brown.
4. Add water and cover until wilted.
5. Stir in thyme and the apple cider vinegar.
6. Sprinkle with thyme.
7. Serve warm.