Flavor and Nutrition: 5 Low-Fat Vegetarian Recipes for a Healthier You

1. Luminous Lemon Lentil Soup

Ingredients:

• 1 tablespoon olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cups dry red lentils, rinsed
• 4 cups vegetable broth
• 1/2 cup fresh lemon juice
• 1/4 cup chopped fresh dill
• 1/4 cup chopped fresh parsley

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, cumin, turmeric, salt, and pepper. Cook for 1 minute, stirring constantly.

3. Stir in the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the lentils are tender.

4. Stir in the lemon juice, dill, and parsley. Serve hot and enjoy!

2. Vibrant Veggie Stir-Fry

Ingredients:

• 1 tablespoon vegetable oil
• 1 onion, thinly sliced
• 2 cloves garlic, minced
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 1 orange bell pepper, thinly sliced
• 2 cups broccoli florets
• 1 cup snow peas
• 1 carrot, thinly sliced
• 1/4 cup soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1 teaspoon sesame oil
• Salt and pepper to taste

Instructions:

1. Heat the vegetable oil in a large skillet or wok over medium-high heat. Add the onion and cook until softened, about 5 minutes.

2. Add the garlic, bell peppers, broccoli, snow peas, and carrot. Cook, stirring occasionally, for 5-7 minutes, or until the vegetables are tender-crisp.

3. In a small bowl, whisk together the soy sauce, rice vinegar, honey, and sesame oil. Pour the sauce over the vegetables and stir to coat.

4. Season with salt and pepper to taste. Serve hot over rice or noodles.

3. Hearty Lentil Shepherd's Pie

Ingredients:

• 2 tablespoons olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 cup frozen peas
• 1/2 cup red wine
• 1 can (14 ounces) diced tomatoes, undrained
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cups dry red lentils, rinsed
• 4 cups vegetable broth
• 4 cups mashed potatoes

Instructions:

1. Preheat the oven to 375 degrees F (190 degrees C).

2. Heat the olive oil in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes.

3. Add the garlic, carrots, celery, and peas. Cook, stirring occasionally, for 5 minutes.

4. Pour in the red wine and bring to a boil. Reduce heat and simmer for 5 minutes, or until the red wine has reduced by half.

5. Stir in the diced tomatoes, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 10 minutes.

6. Stir in the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the lentils are tender.

7. Pour the lentil mixture into a baking dish. Spread the mashed potatoes over the top.

8. Bake for 20 minutes, or until the mashed potatoes are golden brown.

4. Zesty Black Bean Burgers

Ingredients:

• 1 can (15 ounces) black beans, drained and rinsed
• 1/2 cup rolled oats
• 1/4 cup chopped onion
• 1/4 cup chopped red bell pepper
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup light breadcrumbs

Instructions:

1. In a food processor, pulse the black beans until they are slightly mashed, but still have some texture.
2. Add the oats, onion, red bell pepper, chili powder, cumin, smoked paprika, salt, and pepper. Pulse until the mixture is well combined.

3. If the mixture is too wet, add a tablespoon or two of breadcrumbs at a time until it reaches a firm consistency. If the mixture is too dry, add a tablespoon or two of water at a time until it is moist enough to hold its shape.

   Form the mixture into 4 equal patties.
4. Heat a large skillet or grill over medium heat. Coat the patties with a light spray of cooking oil.
5. Cook the patties for 5-7 minutes per side, or until they are heated through and browned.

Serve the burgers on buns with your favorite toppings.

• 5. Flavorful Falafel Salad

Ingredients:

• 1 can (15 ounces) chickpeas, drained and rinsed
• 1/4 cup chopped onion
• 1/4 cup chopped red bell pepper
• 1/4 cup chopped fresh parsley
• 2 tablespoons tahini
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 1/4 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cups chopped mixed greens
• 1 cucumber, sliced
• 2 tomatoes, sliced
• 1/4 cup red onion, thinly sliced

Instructions:

1. In a food processor, pulse the chickpeas until they are finely chopped.

2. Add the onion, red bell pepper, parsley, tahini, lemon juice, garlic, cumin, salt, and pepper. Pulse until the mixture is well combined.

3. Form the falafel mixture into 4 equal patties.

4. Heat a large skillet over medium heat. Coat the falafel patties with a light spray of cooking oil.

5. Cook the falafel patties for 2-3 minutes per side, or until they are golden brown.

6. To assemble the salad, place the mixed greens, cucumber, tomatoes, and red onion in a large bowl.

7. Add the falafel patties to the salad.

8. Drizzle with the tahini dressing and toss to coat.

9. Serve immediately and enjoy!