Southern-style smothered okra and eggplant slow-cooked with tomatoes, bell pepper, and apple juice until meltingly tender. No oil needed in this hearty, no-fat vegetable dish.
Greek garbanzo bean soup with kidney beans, tomato sauce, and vegetables sauteed in broth instead of oil. Half-pureed for a thick, hearty texture that's naturally low in fat.
Jicama, cucumber, and orange salad with lime juice, chili powder, and fresh mint. A crisp, refreshing Mexican-style fruit and vegetable salad served cold.
Restaurant-style meatloaf with beef and sausage baked in a water bath for a silky, custard-like texture. Seasoned with cumin, nutmeg, three peppers, and sauteed vegetables throughout.
Pasta primavera with zucchini, yellow squash, and bell peppers in a quick tomato-basil sauce over fresh linguine. An Italian vegetable pasta ready in 30 minutes.
Provencal vegetable stew with fennel, potatoes, tomatoes, saffron, orange zest, olives, and white wine. A fragrant, hearty vegetarian one-pot meal served with garlic mayo.
Spanish-style skillet chicken with mushrooms, stuffed olives, tomato soup, and a splash of Burgundy wine over egg noodles. A savory one-pan dinner in 40 minutes.
A traditional Middle Eastern dish containing bulgur wheat and fresh herbs. Serve with Toasted Pita Chips (see separate recipe) and raw vegetables.
Hawaiian namasu, a Japanese-Hawaiian pickled vegetable salad with cucumber, carrot, onion, and celery in a sweet vinegar brine. Served cold with sliced smoked salmon.
Shrimp scampi primavera tosses garlicky lemon shrimp with spaghetti, fresh vegetables, and basil. Bright Italian-American weeknight dinner ready in 25 minutes.
Vegan fricadelle: crisp pan-fried patties of tofu, toasted millet, and finely chopped vegetables, breaded golden and served with a bright cilantro-almond chutney. A hearty meat-free, dairy-free main.
Round steak slices rolled around a spiced vegetable stuffing with cinnamon, browned in olive oil, and braised low and slow in tomato sauce until fork tender. Serve over rice pilaf or spaghetti.
Retro shrimp mold made with tomato soup, cream cheese, and gelatin for a spreadable party appetizer. Canned shrimp, diced vegetables, and tangy mayo create a 1960s throwback that's surprisingly good on crackers.
A rustic round whole wheat loaf sweetened with molasses and boosted with wheat germ, topped with oats. Simple yeast bread that fills the kitchen with the most incredible aroma.
Asian-style beef and couscous with flank steak in an apricot-ginger sauce, bell peppers, and mushrooms. A sweet-savory microwave meal with crisp-tender vegetables.
Creamy roasted poblano corn soup pureed with potato and tofu for silky body without cream. Serve hot or chilled for a lighter Mexican-inspired soup with smoky pepper flavor.
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