Are you looking for delicious and healthy ways to add more veggies to your diet? Look no further! In this article, we’ll be exploring 18 mouth-watering low-fat vegetable recipes that are sure to please even the pickiest eaters. From roasted Brussels sprouts with parmesan cheese to baked sweet potato fries with rosemary, there’s something for everyone.
We’ve curated a list of dishes that not only taste amazing but also prioritize your health by using lean ingredients and minimal added fats. Whether you’re a vegetarian or just looking to incorporate more plant-based meals into your routine, these recipes are sure to become new favorites.
In the following pages, we’ll dive into each recipe in detail, providing step-by-step instructions and tips for making them shine. So go ahead, get cooking, and discover the joy of healthy eating!
Roasted Garlic Parmesan Brussels Sprouts
Elevate your side dish game with this flavorful and aromatic recipe that combines the natural sweetness of Brussels sprouts with the savory goodness of roasted garlic and parmesan cheese.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 heads of garlic, separated into individual cloves
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup grated Parmesan cheese
– 1 tablespoon chopped fresh parsley
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender and caramelized.
3. Meanwhile, toss garlic cloves with the remaining 1 tablespoon of olive oil, salt, and pepper. Spread them out on a separate baking sheet. Roast for 15-20 minutes, or until golden brown and mashed.
4. Remove Brussels sprouts from the oven and stir in roasted garlic, Parmesan cheese, and parsley. Serve hot.
Cooking Time: Approximately 35-40 minutes
Zucchini Noodles with Avocado Pesto
Transform zucchini into a delicious low-carb alternative to traditional pasta, and top it off with a creamy avocado pesto that’s packed with healthy fats. This recipe is perfect for a quick weeknight dinner or a light lunch.
Ingredients:
– 4 medium zucchinis
– 2 ripe avocados
– 1/4 cup fresh parsley leaves
– 1/4 cup fresh basil leaves
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons lemon juice
Instructions:
1. Preheat oven to 375°F (190°C).
2. Spiralize the zucchinis into noodles.
3. In a blender or food processor, combine avocado, parsley, basil, garlic, salt, and pepper. Blend until smooth.
4. Add lemon juice and blend until well combined.
5. Toss cooked zucchini noodles with the avocado pesto and serve immediately.
Cooking Time: 15-20 minutes
Baked Sweet Potato Fries with Rosemary
Elevate your snack game with these crispy baked sweet potato fries infused with the herbaceous flavor of rosemary. A perfect combination for a satisfying and healthy indulgence.
Ingredients:
– 2-3 large sweet potatoes
– 2 tablespoons olive oil
– 2 sprigs fresh rosemary, chopped (about 1 tablespoon)
– Salt, to taste
– Optional: Garlic powder or paprika for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut sweet potatoes into long, thin strips (fry shapes). Place on a baking sheet lined with parchment paper.
3. Drizzle olive oil over the sweet potato strips and sprinkle with chopped rosemary. Season with salt to taste.
4. Toss gently to coat evenly.
5. Bake for 20-25 minutes or until crispy, flipping halfway through.
6. Remove from oven and let cool slightly before serving.
Cooking Time: 20-25 minutes
Grilled Eggplant with Balsamic Glaze
Elevate your summer cooking game by grilling tender eggplant slices and serving them with a rich, sweet, and tangy balsamic glaze.
Ingredients:
– 2 large eggplants
– 1/4 cup olive oil
– Salt and pepper to taste
– 1 cup balsamic vinegar (thickened)
– 2 tbsp honey
– Fresh basil leaves for garnish
Instructions:
1. Preheat grill to medium-high heat.
2. Slice eggplant into 1/2-inch thick rounds. Brush both sides with olive oil and season with salt and pepper.
3. Grill eggplant slices for 3-4 minutes per side, or until tender and lightly charred.
4. Meanwhile, combine balsamic vinegar and honey in a saucepan. Bring to a boil over medium heat; reduce heat and simmer for 5 minutes.
5. Serve grilled eggplant with warm balsamic glaze spooned on top. Garnish with fresh basil leaves.
Cooking Time: 15-20 minutes
Cauliflower Rice Stir-Fry with Tofu
A flavorful and healthy twist on traditional stir-fries, this recipe features cauliflower “rice” paired with crispy tofu and a medley of colorful vegetables. Perfect for a quick and easy weeknight dinner or a nutritious meal prep option.
Ingredients:
– 1 head of cauliflower
– 1 block of firm tofu, drained and cut into small cubes
– 2 tablespoons of vegetable oil
– 1 onion, diced
– 2 cloves of garlic, minced
– 1 bell pepper, sliced
– 1 cup of broccoli florets
– 1 teaspoon of soy sauce
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or wok over medium-high heat.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Add the vegetable oil, onion, garlic, bell pepper, and broccoli to the skillet. Cook for 5-7 minutes, or until the vegetables are tender-crisp.
4. Add the tofu and cook for an additional 2-3 minutes, stirring frequently.
5. Season with soy sauce and serve hot.
Cooking Time: 15-20 minutes
Spicy Sautéed Kale with Lemon
This vibrant and flavorful side dish is a great way to add some green to your plate. The combination of sautéed kale, garlic, lemon, and chili flakes creates a deliciously spicy and tangy flavor profile.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 2 cloves garlic, minced
– 1/4 cup freshly squeezed lemon juice
– 1 tablespoon olive oil
– 1/2 teaspoon chili flakes (or more to taste)
– Salt and pepper, to taste
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the garlic and cook for 1-2 minutes, until fragrant.
3. Add the kale in batches, stirring occasionally, until it’s slightly wilted (about 5 minutes).
4. Stir in lemon juice, chili flakes, salt, and pepper.
5. Continue cooking for an additional 2-3 minutes, until the kale is tender but still crisp.
Cooking Time: 10-12 minutes
Stuffed Bell Peppers with Quinoa and Black Beans
This recipe combines the sweetness of bell peppers with the nutty flavor of quinoa and the savory taste of black beans. Perfect for a healthy and satisfying meal.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked quinoa
– 1 cup cooked black beans
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: shredded cheese for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix quinoa, black beans, onion, garlic, cumin, salt, and pepper.
4. Stuff each bell pepper with the quinoa mixture, filling them as full as possible.
5. Drizzle the tops with olive oil and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and continue baking for an additional 15-20 minutes or until bell peppers are tender.
Cooking Time: 45-50 minutes
Carrot and Ginger Soup
Warm up with this comforting and flavorful soup that combines the natural sweetness of carrots with the spicy kick of ginger.
Ingredients:
– 2 tablespoons butter
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 4 cups chopped fresh carrots (about 6-8 medium-sized)
– 2 inches fresh ginger, peeled and grated
– 4 cups chicken or vegetable broth
– 1/2 cup heavy cream or half-and-half (optional)
– Salt and pepper to taste
– Fresh herbs for garnish (optional)
Instructions:
1. Melt butter in a large pot over medium heat.
2. Add chopped onion and cook until softened, about 5 minutes.
3. Add minced garlic and cook for an additional minute.
4. Add chopped carrots, grated ginger, and broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until carrots are tender.
5. Use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup to a blender and blend in batches, then return it to the pot.
6. If desired, stir in heavy cream or half-and-half to add richness and depth.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 25-30 minutes
Broccoli and Mushroom Stir-Fry
This simple and flavorful stir-fry is a great way to get your daily dose of greens and protein. In just 15 minutes, you’ll have a tasty and healthy meal ready!
Ingredients:
– 1 bunch broccoli, cut into florets
– 1 cup mushrooms (button or cremini), sliced
– 2 cloves garlic, minced
– 2 tablespoons vegetable oil
– 1 tablespoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
2. Add the mushrooms and cook until they release their moisture and start to brown (3-4 minutes).
3. Add the garlic and cook for an additional minute, until fragrant.
4. Add the broccoli and stir-fry until it starts to soften (3-4 minutes).
5. Add the soy sauce and season with salt and pepper to taste.
6. Continue cooking for another 2-3 minutes, until the broccoli is tender but still crisp.
Cooking Time: 15 minutes
Spinach and Feta Stuffed Portobello Mushrooms
Elevate your dinner game with this flavorful and savory recipe that combines the earthy taste of portobello mushrooms with the richness of spinach and feta cheese.
Ingredients:
– 4 large Portobello mushrooms, stems removed
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, olive oil, and garlic.
3. Wipe the mushroom caps with a paper towel and fill each cap with the spinach-feta mixture.
4. Place the stuffed mushrooms on a baking sheet lined with parchment paper.
5. Bake for 20-25 minutes or until the mushrooms are tender and filling is golden brown.
6. Garnish with chopped parsley, if desired.
Cooking Time: 20-25 minutes
Ratatouille with Herbed Tomato Sauce
Transform ordinary vegetables into an extraordinary French-inspired dish with this Ratatouille recipe, elevated by the addition of herbed tomato sauce. This hearty vegetable stew is perfect for a chilly evening or as a side dish for your favorite main course.
Ingredients:
– 1 large eggplant, diced
– 2 large zucchinis, diced
– 1 large red bell pepper, diced
– 4 garlic cloves, minced
– 1 cup fresh tomatoes, diced (or 1 can of crushed tomatoes)
– 1/4 cup olive oil
– 1 tablespoon chopped fresh rosemary
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– 1/2 cup herbed tomato sauce (see below for recipe)
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the eggplant, zucchinis, and red bell pepper. Cook until the vegetables are tender, about 10 minutes.
3. Add the garlic, salt, and pepper. Stir to combine.
4. Reduce heat to low and simmer for an additional 5 minutes.
5. Stir in the herbed tomato sauce and serve.
Herbed Tomato Sauce:
– Combine 1 cup of canned crushed tomatoes with 2 tablespoons of olive oil, 1 tablespoon of chopped fresh rosemary, and 1 teaspoon of dried thyme. Season with salt and pepper to taste.
Cooking Time: Approximately 20-25 minutes
Air-Fried Green Beans with Almonds
Air-Fried Green Beans with Almonds: A Crispy and Delicious Side Dish
These air-fried green beans are a game-changer, offering the perfect balance of crunch and flavor. By adding toasted almonds for added texture and nutty flavor, this recipe is sure to become a new favorite.
Ingredients:
– 1 pound fresh green beans
– 2 tablespoons olive oil
– 1/4 cup sliced almonds
– Salt and pepper, to taste
– Optional: garlic powder or other seasonings of your choice
Instructions:
1. Preheat the air fryer to 400°F (200°C).
2. Rinse the green beans and pat them dry with a paper towel.
3. Place the green beans in a single layer in the air fryer basket.
4. Drizzle the olive oil over the green beans, then sprinkle with salt and pepper to taste.
5. Add the sliced almonds on top of the green beans.
6. Cook for 8-10 minutes or until the green beans are tender and crispy, shaking the basket halfway through.
7. Remove from the air fryer and season with garlic powder or other desired seasonings.
Cooking Time: 8-10 minutes
Lentil and Vegetable Stew
This hearty and comforting stew is perfect for a cozy night in, packed with protein-rich lentils, tender vegetables, and aromatic spices. With minimal prep time and cooking, you’ll be enjoying a satisfying meal in no time!
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 1 red bell pepper, chopped
– 1 can diced tomatoes (14.5 oz)
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Heat oil in a large pot over medium heat. Add onion, garlic, carrots, celery, and red bell pepper. Cook until vegetables are tender, about 8 minutes.
2. Add lentils, diced tomatoes, vegetable broth, and thyme. Season with salt and pepper to taste.
3. Bring mixture to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Baked Stuffed Tomatoes with Herbed Couscous
A flavorful and healthy twist on traditional stuffed tomatoes, this recipe combines fresh herbs and savory couscous with juicy tomatoes for a delightful dinner or brunch option.
Ingredients:
– 4 large tomatoes
– 1 cup cooked couscous
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh basil
– Salt and pepper to taste
– 1/2 cup grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the tomatoes and scoop out the insides, leaving a shell.
3. In a bowl, mix together couscous, olive oil, garlic, parsley, and basil.
4. Stuff each tomato with the couscous mixture, dividing it evenly among the four tomatoes.
5. Sprinkle with Parmesan cheese (if using) and season with salt and pepper.
6. Place the stuffed tomatoes on a baking sheet and bake for 25-30 minutes, or until the tomatoes are tender.
Cooking Time: 25-30 minutes
Cucumber and Avocado Salad with Lime Dressing
This refreshing salad is perfect for a light and healthy meal or as a side dish. The combination of crunchy cucumbers, creamy avocados, and tangy lime dressing will leave you craving more.
Ingredients:
– 2 large cucumbers, sliced
– 1 ripe avocado, diced
– 1/4 cup freshly squeezed lime juice
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large bowl, combine the cucumber slices and avocado dice.
2. In a small bowl, whisk together the lime juice and garlic until well combined.
3. Pour the lime dressing over the cucumber and avocado mixture.
4. Season with salt and pepper to taste.
5. Garnish with fresh cilantro leaves, if desired.
6. Serve immediately.
Cooking Time: 10 minutes
Spaghetti Squash with Marinara and Basil
A creative twist on traditional pasta dishes, this recipe uses roasted spaghetti squash as a low-carb substitute for noodles. The result is a flavorful and nutritious meal that’s perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 2 medium-sized spaghetti squash
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 cup marinara sauce
– 1/4 cup chopped fresh basil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Place the squash on a baking sheet, cut side up, and drizzle with olive oil.
4. Roast the squash for 45-50 minutes, or until tender and easily pierced with a fork.
5. While the squash is cooking, 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 and create strands that resemble spaghetti.
7. Toss the cooked squash with the heated marinara sauce and sprinkle with chopped basil.
8. Season with salt and pepper to taste.
Cooking Time: 45-50 minutes
Roasted Beet and Arugula Salad
Roasted Beet and Arugula Salad Recipe
Sweet and earthy roasted beets pair perfectly with the peppery flavor of arugula in this simple yet impressive salad. This recipe is perfect for a light lunch or as a side dish for your favorite main course.
Ingredients:
– 2 large beets
– 4 cups arugula
– 1/4 cup crumbled goat cheese (optional)
– 1/4 cup chopped walnuts (optional)
– 2 tbsp olive oil
– 1 tsp balsamic vinegar
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap beets in foil and roast for 45-50 minutes, or until tender.
3. Let beets cool, then peel and slice into wedges.
4. In a large bowl, combine arugula, roasted beets, goat cheese, and walnuts (if using).
5. Drizzle with olive oil and balsamic vinegar; season with salt and pepper to taste.
6. Serve immediately.
Cooking Time: 50 minutes
Steamed Asparagus with Lemon Zest
Elevate your vegetable side dish with the bright and citrusy flavors of lemon zest. This simple recipe showcases the natural sweetness of asparagus, paired with a burst of citrus goodness.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 2 lemons, zested (about 2 tablespoons)
– 2 tablespoons unsalted butter
– Salt and pepper to taste
Instructions:
1. Fill a large pot with 2-3 inches of water.
2. Bring the water to a boil, then reduce heat to medium-low.
3. Place asparagus in a steamer basket over the boiling water.
4. Cover the pot and steam for 8-10 minutes, or until asparagus is tender but still crisp.
5. Remove from heat and add lemon zest, butter, salt, and pepper. Toss gently to combine.
Cooking Time: 8-10 minutes
Summary
Indulge in these 18 mouthwatering low-fat vegetable recipes for a healthier you! From roasted Brussels sprouts to zucchini noodles, baked sweet potato fries, and cauliflower rice stir-fry, there’s something for everyone. Discover new ways to enjoy vegetables like eggplant with balsamic glaze, kale with lemon, and stuffed bell peppers. Plus, find comfort in hearty dishes like lentil stew, carrot soup, and broccoli stir-fry. With these simple and delicious recipes, you’ll be on your way to a healthier diet in no time.