94 Vegetarian Dinners You Need to Try

Meatless Monday will never be the same.

Now Trending

Slow-Cooker Mac and Cheese

What could be more comforting (or easy!) than a slow cooker mac and cheese? Nothing! This classic casserole is a rich and cheesy meatless main dish, and I’ve never met anyone who didn’t ask for second helpings of the cheesy dish. —Bernice Glascoe, Roxboro, North Carolina

Get Recipe

1/94
2/94

Cheddar Bean Burritos

Total Time 25 min
Servings 6 servings
From the Recipe Creator: My family goes meatless several nights a week, and this recipe is one of our favorites. I usually puree a can or two of chipotle peppers in adobo and freeze them in ice cube trays so I can use a small amount when I need it. —Amy Bravo, Ames, Iowa
Nutrition Facts: 1 burrito: 410 calories, 16g fat (7g saturated fat), 23mg cholesterol, 726mg sodium, 50g carbohydrate (2g sugars, 8g fiber), 16g protein.
3/94

Greek Brown and Wild Rice Bowls

Total Time 12 min
Servings 2 servings
From the Recipe Creator: This fresh rice dish tastes like the Mediterranean in a bowl! It is short on ingredients but packs in so much flavor. For a hand-held version, leave out the rice and tuck the rest of the ingredients into a pita pocket. —Darla Andrews, Boerne, Texas
Nutrition Facts: 1 serving: 433 calories, 25g fat (4g saturated fat), 8mg cholesterol, 1355mg sodium, 44g carbohydrate (3g sugars, 6g fiber), 8g protein.
4/94

All-Veggie Lasagna

Total Time 1 hour 20 min
Servings 12 servings
From the Recipe Creator: People often tell me you can't call something "lasagna" if it doesn't have meat. Then they try my zucchini lasagna and ask for the recipe. —Kim Bender, Aurora, Colorado
Nutrition Facts: 1 piece: 252 calories, 6g fat (4g saturated fat), 24mg cholesterol, 759mg sodium, 27g carbohydrate (10g sugars, 2g fiber), 21g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable.
5/94

Asparagus Tofu Stir-Fry

Total Time 35 min
Servings 4 servings
From the Recipe Creator: With its flavorful ginger sauce and fresh vegetables, this tasty dish is a favorite. I get rave reviews every time I serve it, and it doesn’t bother my husband’s food allergies. —Phyllis Smith, Chimacum, Washington
Nutrition Facts: 1 cup: 278 calories, 11g fat (1g saturated fat), 0 cholesterol, 682mg sodium, 34g carbohydrate (4g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1 fat.
6/94

Herbed Artichoke Cheese Tortellini

Total Time 30 min
Servings 8 servings
From the Recipe Creator: This flavor-packed meatless recipe features tomatoes, black olives and artichoke hearts tossed with tender cheese tortellini. —Karen Anzelc, Peoria, Arizona
Nutrition Facts: 1-1/4 cups: 474 calories, 28g fat (7g saturated fat), 29mg cholesterol, 975mg sodium, 45g carbohydrate (12g sugars, 3g fiber), 11g protein.
7/94

Grilled Goat Cheese & Arugula Sandwiches

Total Time 30 min
Servings 4 servings
From the Recipe Creator: To create a more “grown-up” grilled cheese sandwich, I threw in tangy goat cheese and peppery arugula. I enjoy a similar combination on pizza, and it worked here, too! —Jess Apfe, Berkeley, California
Nutrition Facts: 1 sandwich: 499 calories, 30g fat (17g saturated fat), 84mg cholesterol, 1438mg sodium, 33g carbohydrate (9g sugars, 2g fiber), 22g protein.
8/94

Spinach Feta Turnovers

Total Time 30 min
Servings 4 servings
From the Recipe Creator: These quick and easy turnovers are a favorite with my wife, who says they are delicious and melt in your mouth. —David Baruch, Weston, Florida
Nutrition Facts: 1 turnover: 361 calories, 9g fat (4g saturated fat), 104mg cholesterol, 936mg sodium, 51g carbohydrate (7g sugars, 4g fiber), 17g protein.
9/94

Spaghetti Sauce Without Meat

Total Time 3 hours 35 min
Servings 2 quarts
From the Recipe Creator: When my tomatoes ripen, the first things I make are BLTs and this homemade spaghetti sauce. —Sondra Bergy, Lowell, Michigan
Nutrition Facts: 1/2 cup: 133 calories, 7g fat (1g saturated fat), 0 cholesterol, 614mg sodium, 17g carbohydrate (12g sugars, 3g fiber), 2g protein.
10/94

Corn, Rice & Bean Burritos

Total Time 30 min
Servings 8 servings
From the Recipe Creator: No one will miss the meat when you dish up these satisfying burritos bursting with a fresh-tasting filling. They’re fast to fix and won’t put a dent in your wallet. —Sharon W. Bickett, Chester, South Carolina
Nutrition Facts: 1 burrito with 1 tablespoon salsa: 326 calories, 8g fat (2g saturated fat), 8mg cholesterol, 500mg sodium, 52g carbohydrate (5g sugars, 4g fiber), 13g protein.
11/94

Peanut Butter Noodles

Total Time 30 min
Servings 4 servings
From the Recipe Creator: To get that luscious taste of Thai cuisine, combine ginger, basil, lime and peanut butter in a sauce for linguine. It's so good, we've never had leftovers. —Allil Binder, Spokane, Washington
Nutrition Facts: 2 cups: 365 calories, 13g fat (2g saturated fat), 0 cholesterol, 567mg sodium, 57g carbohydrate (6g sugars, 10g fiber), 14g protein.
12/94

Vegetarian Linguine

Total Time 30 min
Servings 6 servings
From the Recipe Creator: Looking for a tasty alternative to a meat-and-potatoes meal? Try this colorful pasta dish, which is the brainchild of my oldest son. It’s a stick-to-your-ribs meal that includes loads of fresh veggies as well as basil and provolone. —Jane Bone, Cape Coral, Florida
Nutrition Facts: 1-1/2 cups: 260 calories, 13g fat (7g saturated fat), 25mg cholesterol, 444mg sodium, 26g carbohydrate (3g sugars, 2g fiber), 12g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat, 1 vegetable.
13/94

Mozzarella Mushrooms with Garlic Toast

Total Time 30 min
Servings 6 servings
From the Recipe Creator: I came up with this dinner using ingredients I had on hand. It turned out to be so delicious, my wife and I now make it for special occasions. —Marc Bushee, Moorhead, Minnesota
Nutrition Facts: 2 pieces: 366 calories, 16g fat (10g saturated fat), 50mg cholesterol, 562mg sodium, 39g carbohydrate (9g sugars, 5g fiber), 13g protein.
14/94

Skillet Mac and Cheese

Total Time 25 min
Servings 4 servings
From the Recipe Creator: This creamy mac and cheese is so simple it’s almost too easy! Kids really go for the rich cheese flavor, but I’ve never met an adult who didn’t love it just as much. —Ann Bowers, Rockport, Texas
Nutrition Facts: 1-1/2 cups: 600 calories, 37g fat (23g saturated fat), 144mg cholesterol, 1185mg sodium, 40g carbohydrate (9g sugars, 1g fiber), 23g protein.
15/94

Portobello Fajitas

Total Time 30 min
Servings 4 servings
From the Recipe Creator: I serve portobello fajitas family-style so guests can build their own. Just pass the tortillas and garnishes like salsa, cheese, guacamole and sour cream. —Carolyn Butterfield, Lake Stevens, Washington
Nutrition Facts: 1 fajita (calculated without optional toppings): 282 calories, 8g fat (4g saturated fat), 15mg cholesterol, 664mg sodium, 40g carbohydrate (7g sugars, 4g fiber), 10g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat, 1 vegetable.
16/94

Pasta Primavera

Total Time 30 min
Servings 6 servings
From the Recipe Creator: This pasta dish is a wonderful blend of crisp, colorful vegetables and a creamy Parmesan cheese sauce. —Darlene Brenden, Salem, Oregon
Nutrition Facts: 1-1/3 cups: 275 calories, 12g fat (6g saturated fat), 33mg cholesterol, 141mg sodium, 35g carbohydrate (5g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 2 starch, 2 fat, 1 vegetable.
17/94

Caribbean Potato Soup

Total Time 30 min
Servings 6 servings (2-1/4 quarts)
From the Recipe Creator: An interesting blend of veggies that includes okra, kale and black-eyed peas goes into this bright and hearty soup. No kale on hand? Use spinach instead. —Crystal Jo Bruns, Iliff, Colorado
Nutrition Facts: 1-1/2 cups: 213 calories, 10g fat (7g saturated fat), 0 cholesterol, 954mg sodium, 28g carbohydrate (9g sugars, 6g fiber), 5g protein.
18/94

Vegan Jambalaya

Total Time 40 min
Servings 6 servings
From the Recipe Creator: This flavorful entree won’t leave you hungry since it uses convenient canned beans in place of meat. —Crystal Jo Bruns, Iliff, Colorado
Nutrition Facts: 1-1/3 cups: 281 calories, 3g fat (0 saturated fat), 0 cholesterol, 796mg sodium, 56g carbohydrate (6g sugars, 9g fiber), 11g protein.
19/94

Tomato-Garlic Lentil Bowls

Total Time 30 min
Servings 6 servings
From the Recipe Creator: An Ethiopian recipe inspired this feel-good dinner that's tangy, creamy and packed with hearty comfort. —Rachael Cushing, Portland, Oregon
Nutrition Facts: 3/4 cup: 294 calories, 3g fat (0 saturated fat), 0 cholesterol, 419mg sodium, 49g carbohydrate (5g sugars, 8g fiber), 21g protein. Diabetic Exchanges: 3 starch, 2 lean meat, 1/2 fat.
20/94

Manicotti Shells

Total Time 1 hour 50 min
Servings 6 servings
From the Recipe Creator: These tender manicotti are much easier to stuff than the purchased variety. People are always amazed when I say I make my own noodles. My son fixed this recipe for several of his friends, and they were extremely impressed with his cooking skills. —Sue Ann Bunt, Painted Post, New York
Nutrition Facts: 3 manicotti: 480 calories, 22g fat (11g saturated fat), 201mg cholesterol, 1128mg sodium, 44g carbohydrate (17g sugars, 3g fiber), 27g protein.
21/94

Tomato Baguette Pizza

Total Time 35 min
Servings 6 servings
From the Recipe Creator: When my tomatoes ripen all at once, I use them up in simple recipes like this one. Cheesy baguette pizzas, served with a salad, make an ideal lunch. —Lorraine Caland, Shuniah, Ontario
Nutrition Facts: 1 piece: 260 calories, 7g fat (4g saturated fat), 18mg cholesterol, 614mg sodium, 36g carbohydrate (5g sugars, 3g fiber), 13g protein. Diabetic exchanges: 2 starch, 1 vegetable, 1 medium-fat meat.
22/94

Sweet Potatoes with Cilantro Black Beans

Total Time 20 min
Servings 4 servings
From the Recipe Creator: As a vegan, I'm always looking for impressive dishes to share. Sweet potatoes loaded with beans and a touch of peanut butter are one of my mom’s favorites. —Kayla Capper, Ojai, California
Nutrition Facts: 1 potato with 1/2 cup black bean mixture: 400 calories, 6g fat (1g saturated fat), 0 cholesterol, 426mg sodium, 77g carbohydrate (26g sugars, 12g fiber), 11g protein.
23/94

Sweet Potato Tortellini with Hazelnut Sauce

Total Time 1 hour 15 min
Servings 8 servings
From the Recipe Creator: Using wonton wrappers instead of fresh pasta dough makes homemade tortellini easy to prepare. For more formal dinners, this makes an impressive vegetarian entree. —Charlene Chambers, Ormond Beach, Florida
Nutrition Facts: 9 tortellini with 2 tablespoons sauce: 662 calories, 34g fat (17g saturated fat), 77mg cholesterol, 718mg sodium, 73g carbohydrate (16g sugars, 4g fiber), 17g protein.
24/94

Lentil Taco Cups

Total Time 40 min
Servings 1 dozen
From the Recipe Creator: My trusty muffin tin never fails to help me put fun and easy hand-held mains on the table for my family on busy weeknights. This festive vegetarian recipe is always a hit with my kids; they’re so flavorful, nobody misses the meat. —Shauna Havey, Roy, Utah
Nutrition Facts: 1 taco cup: 215 calories, 12g fat (6g saturated fat), 31mg cholesterol, 498mg sodium, 16g carbohydrate (2g sugars, 4g fiber), 9g protein.
25/94

Stuffed Pasta Shells

Total Time 45 min
Servings 12 servings
From the Recipe Creator: These savory shells never fail to make a big impression, even though the recipe is very easy. One or two of these shells makes a great individual serving at a potluck, so a single batch goes a long way. —Jena Coffey, St. Louis, Missouri
Nutrition Facts: 1 serving: 314 calories, 13g fat (7g saturated fat), 44mg cholesterol, 576mg sodium, 32g carbohydrate (9g sugars, 3g fiber), 18g protein.
26/94

Zucchini Crust Pizza

Total Time 45 min
Servings 6 servings
From the Recipe Creator: My mother-in-law shared the recipe for this unique pizza with me. It's just right for brunch, lunch or a light supper. Loosen the nutritious zucchini crust from the pan with a metal spatula. —Ruth Denomme, Englehart, Ontario
Nutrition Facts: 1 piece: 188 calories, 10g fat (5g saturated fat), 30mg cholesterol, 514mg sodium, 12g carbohydrate (4g sugars, 1g fiber), 14g protein. Diabetic Exchanges: 2 vegetable, 2 lean meat, 1/2 fat.
27/94

Balsamic Roasted Vegetable Primavera

Total Time 35 min
Servings 4 servings
From the Recipe Creator: Roasting makes veggies an irresistible part of this light but filling dinner. —Carly Curtin, Ellicott City, Maryland
Nutrition Facts: 1-1/2 cups: 410 calories, 17g fat (3g saturated fat), 4mg cholesterol, 731mg sodium, 56g carbohydrate (12g sugars, 5g fiber), 12g protein.
28/94

Coconut Lentils with Rice

Total Time 55 min
Servings 6 servings
From the Recipe Creator: Years ago I made this recipe for my kids, and they loved it. One of my daughter's friends would always request this dish when she came over to visit. I recommend basmati rice for this dish. —Diane Donato, Columbus, Ohio
Nutrition Facts: 1 serving: 374 calories, 7g fat (4g saturated fat), 3mg cholesterol, 757mg sodium, 63g carbohydrate (7g sugars, 7g fiber), 16g protein.
29/94

Roasted Vegetable Strata

Total Time 1 hour 35 min
Servings 8 servings
From the Recipe Creator: With the abundance of zucchini my family has in the fall, this is the perfect dish to use some of what we have. Cheesy and rich, the warm, classic breakfast dish is sure to please! —Colleen Doucette, Truro, Nova Scotia
Nutrition Facts: 1 piece: 349 calories, 14g fat (5g saturated fat), 154mg cholesterol, 642mg sodium, 40g carbohydrate (9g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1 medium-fat meat, 1 fat.
30/94

Vegetarian Pad Thai

Total Time 30 min
Servings 4 servings
From the Recipe Creator: This is a simple pad thai loaded with crisp vegetables and zesty flavor. It’s quick, simple, and fresh-tasting. —Colleen Doucette, Truro, Nova Scotia
Nutrition Facts: 1-1/4 cups: 339 calories, 8g fat (2g saturated fat), 186mg cholesterol, 701mg sodium, 55g carbohydrate (15g sugars, 4g fiber), 12g protein.
31/94

Spinach Tortellini

Total Time 30 min
Servings 6 servings
From the Recipe Creator: I enjoy all things pasta, and tortellini is my favorite. The flavor of this dish is amazing. Even my husband, who hates pasta of any kind, loves it! It's a great recipe for non-spinach fans to try, too. —Jenny Dubinsky, Inwood, West Virginia
Nutrition Facts: 1 cup: 404 calories, 22g fat (13g saturated fat), 80mg cholesterol, 810mg sodium, 38g carbohydrate (6g sugars, 4g fiber), 13g protein.
32/94

Lentil Loaf

Total Time 1 hour 20 min
Servings 6 servings
From the Recipe Creator: This lentil loaf is so flavorful, you won’t miss the meat. And it’s packed with fiber and nutrients. —Tracy Fleming, Phoenix, Arizona
Nutrition Facts: 1 piece: 213 calories, 5g fat (3g saturated fat), 43mg cholesterol, 580mg sodium, 29g carbohydrate (5g sugars, 5g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
33/94

Quickpea Curry

Total Time 50 min
Servings 6 servings
From the Recipe Creator: This colorful curry is a nice change of pace for a busy weeknight. I like to substitute fresh peas for frozen when they're in season. —Beth Fleming, Downers Grove, Illinois
Nutrition Facts: 1 serving: 390 calories, 8g fat (2g saturated fat), 0 cholesterol, 561mg sodium, 68g carbohydrate (14g sugars, 13g fiber), 13g protein.
34/94

Saucy Mac & Cheese

Total Time 25 min
Servings 4 servings
From the Recipe Creator: I love the curly noodles in this creamy recipe. Cavatappi, also sold under the name cellentani, is a corkscrew pasta, but any type of spiral pasta will work. This dish is fun to make and looks so pretty topped with extra cheese and crunchy, golden crumbs. I like to add ground pepper to my serving. —Sara Martin, Brookfield, Wisconsin
Nutrition Facts: 1-1/4 cups: 661 calories, 36g fat (21g saturated fat), 121mg cholesterol, 1267mg sodium, 58g carbohydrate (11g sugars, 2g fiber), 27g protein.
35/94

Mushroom Tacos

Total Time 25 min
Servings 4 servings
From the Recipe Creator: I used to make this dish with beef, but substituting with portobella mushrooms turned it into my family's vegetarian favorite. It's quick, nutritious, low fat and tasty. —Greg Fontenot, The Woodlands, Texas
Nutrition Facts: 2 tacos: 300 calories, 14g fat (6g saturated fat), 30mg cholesterol, 524mg sodium, 33g carbohydrate (5g sugars, 6g fiber), 13g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 starch, 1 medium-fat meat, 1/2 fat.
36/94

Crispy Rice Patties with Vegetables & Eggs

Total Time 30 min
Servings 4 servings
From the Recipe Creator: Serve these patties at any time of day. The recipe features protein, grains and vegetables all in one dish. It’s also an amazing way to use leftover rice. —Megumi Garcia, Milwaukee, Wisconsin
Nutrition Facts: 1 serving: 320 calories, 11g fat (2g saturated fat), 186mg cholesterol, 447mg sodium, 43g carbohydrate (4g sugars, 3g fiber), 11g protein. Diabetic Exchanges: 3 starch, 1 medium-fat meat, 1 fat.
37/94

Sweet Potato Lentil Stew

Total Time 5 hours 15 min
Servings 6 servings
From the Recipe Creator: I fell in love with the spicy aromas in this sweet potato lentil stew. Add whatever ingredients you have on hand, like zucchini, spinach, kale and corn. —Heather Gray, Little Rock, Arkansas
Nutrition Facts: 1-1/3 cups: 290 calories, 1g fat (0 saturated fat), 0 cholesterol, 662mg sodium, 58g carbohydrate (16g sugars, 15g fiber), 15g protein.
38/94

Cheesy Summer Squash Flatbreads

Total Time 30 min
Servings 4 servings
From the Recipe Creator: When you want a meatless meal with Mediterranean style, these flatbreads smothered with squash, hummus and mozzarella deliver the goods. —Matthew Hass, Franklin, Wisconsin
Nutrition Facts: 1/2 topped flatbread: 332 calories, 20g fat (9g saturated fat), 47mg cholesterol, 737mg sodium, 24g carbohydrate (7g sugars, 3g fiber), 15g protein.
39/94

Edamame and Soba Noodle Bowl

Total Time 30 min
Servings 6 servings
From the Recipe Creator: With hearty soba noodles and protein-packed edamame, this dish really satisfies. —Matthew Hass, Franklin, Wisconsin
Nutrition Facts: 1 serving: 414 calories, 12g fat (1g saturated fat), 0 cholesterol, 867mg sodium, 64g carbohydrate (12g sugars, 4g fiber), 18g protein.
40/94

Portobello Polenta Stacks

Total Time 30 min
Servings 4 servings
From the Recipe Creator: My friends and I have recently started growing portobello mushrooms from kits we found at a farmers market. We love to try new recipes—like this one—with our harvest. —Breanne Heath, Chicago, Illinois
Nutrition Facts: 1 serving: 219 calories, 6g fat (2g saturated fat), 9mg cholesterol, 764mg sodium, 32g carbohydrate (7g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1 lean meat, 1 fat.
41/94

Veggie-Cashew Stir-Fry

Total Time 35 min
Servings 4 servings
From the Recipe Creator: Getting my meat-loving husband and two sons, ages 5 and 7, to eat more veggies had always been a struggle until I whipped up this stir-fry. I was shocked when they cleaned their plates and asked for seconds. —Abbey Hoffman, Ashland, Ohio
Nutrition Facts: 1-1/2 cups: 385 calories, 16g fat (3g saturated fat), 0 cholesterol, 671mg sodium, 56g carbohydrate (15g sugars, 6g fiber), 9g protein.
42/94

Mushroom Burgers

Total Time 25 min
Servings 4 servings
From the Recipe Creator: Ready to turn over a new burger? I guarantee no one will be missing the beef after tasting these vegetarian burgers. They're moist, tender and full of flavor. —Denise Hollebeke, Penhold, Alberta
Nutrition Facts: 1 burger: 330 calories, 13g fat (5g saturated fat), 121mg cholesterol, 736mg sodium, 42g carbohydrate (4g sugars, 5g fiber), 14g protein. Diabetic Exchanges: 3 starch, 1 medium-fat meat, 1/2 fat.
43/94

Pumpkin Lasagna

Total Time 1 hour 20 min
Servings 6 servings
From the Recipe Creator: I especially like this comforting fall dish because it's vegetarian. Even friends who aren't big fans of pumpkin are surprised by this delectable lasagna. Canned pumpkin and no-cook noodles make it a cinch to prepare. —Tamara Huron, New Market, Alabama
Nutrition Facts: 1 piece: 310 calories, 12g fat (6g saturated fat), 36mg cholesterol, 497mg sodium, 32g carbohydrate (7g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 fat, 1 lean meat.
44/94

Crispy Tofu with Black Pepper Sauce

Total Time 30 min
Servings 4 servings
From the Recipe Creator: Sometimes tofu can be boring and tasteless, but not in this recipe! Here, the crispy vegetarian bean curd is so loaded with flavor, you'll never shy away from tofu again. —Nick Iverson, Denver, Colorado
Nutrition Facts: 1 cup: 316 calories, 24g fat (2g saturated fat), 0 cholesterol, 583mg sodium, 20g carbohydrate (8g sugars, 2g fiber), 7g protein.
45/94

Summer Bounty Ratatouille

Total Time 1 hour 20 min
Servings 12 servings
From the Recipe Creator: Make use of your garden's surplus with this comforting dish from the Provence region of France. It's a vegetable dish traditionally made with eggplant, tomatoes, onions, zucchini, garlic, bell peppers and various herbs. I highly recommend accompanying it with some freshly baked bread. —Phyllis Jacques, Venice, Florida
Nutrition Facts: 1 cup ratatouille with 1 cup bread cubes: 205 calories, 4g fat (1g saturated fat), 0 cholesterol, 542mg sodium, 38g carbohydrate (8g sugars, 6g fiber), 7g protein.
46/94

Easy Chana Masala

Total Time 30 min
Servings 4 servings
From the Recipe Creator: I love this quick and healthy Indian-inspired dish so much I always make sure to have the ingredients stocked in my pantry. It makes weeknight dinners feel a little more special. —Janeen Judah, Houston, Texas
Nutrition Facts: 0.750 cup garbanzo bean mixture with 3/4 cup rice: 359 calories, 8g fat (1g saturated fat), 2mg cholesterol, 616mg sodium, 64g carbohydrate (8g sugars, 9g fiber), 10g protein.
47/94

Chickpea ‘n’ Red Onion Burgers

Total Time 30 min
Servings 6 servings
From the Recipe Creator: When chilly days arrive and we retire the grill to the garage, I bake a batch of chickpea veggie burgers. Even die-hard meat eaters can't resist them. —Lily Julow, Lawrenceville, Georgia
Nutrition Facts: 1 burger: 386 calories, 12g fat (2g saturated fat), 72mg cholesterol, 732mg sodium, 54g carbohydrate (10g sugars, 9g fiber), 16g protein.
48/94

Mushroom Broccoli Pizza

Total Time 45 min
Servings 6 servings
From the Recipe Creator: I wouldn't say I'm a vegetarian, but I do like meatless entrees. Since I enjoy gardening, I often cook with homegrown veggies, finding creative ways to use them up, like in this fresh, filling pizza. —Kathleen Kelley, Roseburg, Oregon
Nutrition Facts: 1 piece: 317 calories, 11g fat (5g saturated fat), 21mg cholesterol, 558mg sodium, 40g carbohydrate (4g sugars, 4g fiber), 16g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat, 1 vegetable, 1/2 fat.
49/94

Veggie Nicoise Salad

Total Time 1 hour 5 min
Servings 8 servings
From the Recipe Creator: More and more people in my workplace are becoming vegetarians. When we cook or eat together, the focus is on fresh produce. This salad combines some of our favorite ingredients in one dish—and with the hard-boiled eggs and kidney beans, it delivers enough protein to satisfy those who are skeptical of vegetarian fare. —Elizabeth Kelley, Chicago, Illinois
Nutrition Facts: 1 serving: 329 calories, 19g fat (4g saturated fat), 140mg cholesterol, 422mg sodium, 28g carbohydrate (6g sugars, 7g fiber), 12g protein. Diabetic Exchanges: 3 fat, 2 vegetable, 2 medium-fat meat, 11/2 starch.
50/94

Black Bean Tortilla Pie

Total Time 1 hour 5 min
Servings 6 servings
From the Recipe Creator: I found this entree a while ago and decreased the cheese and increased the herbs called for in the recipe. It’s one of my toddler’s favorite meals. She always smiles when she sees it on the table. —Wendy Kelly, Petersburg, New York
Nutrition Facts: 1 wedge: 353 calories, 9g fat (3g saturated fat), 14mg cholesterol, 842mg sodium, 53g carbohydrate (6g sugars, 8g fiber), 17g protein. Diabetic Exchanges: 3 starch, 1 vegetable, 1 very lean meat, 1 lean meat, 1 fat.
51/94

Quinoa Patties

Total Time 30 min
Servings 4 servings
From the Recipe Creator: This easy to make veggie burger packs an amazing taste, and the crunch from the addition of quinoa makes the texture to die for. This is an easy and delicious vegetarian burger option that you must try. Pan-frying adds a perfect crisp that takes it to the next level. The mixture can be made ahead of time, and it freezes very well. Enjoy! —Beth Klein, Arlington, Virginia
Nutrition Facts: 2 patties: 235 calories, 10g fat (1g saturated fat), 47mg cholesterol, 273mg sodium, 28g carbohydrate (2g sugars, 5g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat, 1 lean meat.
52/94

Grilled Corn Hummus Tostadas

Total Time 30 min
Servings 4 servings
From the Recipe Creator: This recipe is a combo of Mediterranean and Mexican cuisines, giving it a unique taste. Avocado and hummus may sound like a weird mix, but they really go together well. —Lauren McAnelly, Des Moines, Iowa
Nutrition Facts: 2 tostadas: 453 calories, 23g fat (5g saturated fat), 8mg cholesterol, 692mg sodium, 55g carbohydrate (9g sugars, 12g fiber), 14g protein.
53/94

Quinoa-Stuffed Squash Boats

Total Time 30 min
Servings 8 servings
From the Recipe Creator: My colorful “boats” with quinoa, garbanzo beans and pumpkin seeds use delicata squash, a winter squash with edible skin that’s cream-colored with green stripes. In a pinch, acorn squash will do—but don't eat the skin! —Lauren Knoelke, Milwaukee, Wisconsin
Nutrition Facts: 1 stuffed squash half: 275 calories, 8g fat (2g saturated fat), 9mg cholesterol, 591mg sodium, 46g carbohydrate (9g sugars, 10g fiber), 9g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.
54/94

Ricotta, Tomato & Corn Pasta

Total Time 30 min
Servings 8 servings
From the Recipe Creator: I love to make healthy meals with produce from my latest farmers market trip. This pasta takes just 30 minutes from pantry to dinner table. You can easily make it a meat entree by adding cooked, shredded chicken. —Jerilyn Korver, Bellflower, California
Nutrition Facts: 1-1/2 cups: 275 calories, 5g fat (1g saturated fat), 7mg cholesterol, 429mg sodium, 46g carbohydrate (4g sugars, 8g fiber), 13g protein. Diabetic Exchanges: 3 starch, 1 lean meat.
55/94

Italian-Style Pizzas

Total Time 25 min
Servings 2 pizzas
From the Recipe Creator: With prepared pesto and pizza crusts, this recipe comes together in a flash. It makes two, and we love that we each get our own Italian style pizza! I like to complete the meal with a salad and fresh fruit. —Trisha Kruse, Eagle, Idaho
Nutrition Facts: 1/2 pizza: 429 calories, 23g fat (7g saturated fat), 23mg cholesterol, 820mg sodium, 37g carbohydrate (3g sugars, 2g fiber), 19g protein.
56/94

One-Pan Tuscan Ravioli

Total Time 25 min
Servings 4 servings
From the Recipe Creator: Sometimes I use chickpeas instead of cannellini beans, grated Asiago or Provolone instead of Parmesan, and all zucchini if I don’t have eggplant. Very flexible! —Sonya Labbe, West Hollywood, California
Nutrition Facts: 1-1/2 cups: 376 calories, 10g fat (4g saturated fat), 36mg cholesterol, 1096mg sodium, 56g carbohydrate (11g sugars, 8g fiber), 16g protein.
57/94

Garden Vegetable Gnocchi

Total Time 30 min
Servings 4 servings
From the Recipe Creator: When we go meatless, we toss gnocchi (my husband's favorite) with veggies and a dab of pesto. I use zucchini in this, too. —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts: 1-1/2 cups: 402 calories, 14g fat (4g saturated fat), 17mg cholesterol, 955mg sodium, 57g carbohydrate (12g sugars, 5g fiber), 13g protein.
58/94

Veggie Enchiladas

Total Time 1 hour 15 min
Servings 7 servings
From the Recipe Creator: These vegetarian enchiladas use a lot of garden favorites in a quick weeknight meal. Feel free to substitute with whatever vegetables you have from your garden: yellow summer squash, eggplant and corn—all taste great! —Elisabeth Larsen, Pleasant Grv, Utah
Nutrition Facts: 2 enchiladas: 346 calories, 17g fat (9g saturated fat), 40mg cholesterol, 780mg sodium, 33g carbohydrate (5g sugars, 5g fiber), 18g protein.
59/94

Cool Beans Salad

Total Time 20 min
Servings 6 servings
From the Recipe Creator: This protein-filled dish could be served as a colorful side dish or a meatless entree. When you make it, double the recipe—because it will be gone in a flash! The basmati rice adds flavor and texture, and the dressing gives it a bit of a tang. —Janelle Lee, Appleton, Wisconsin
Nutrition Facts: 1-1/3 cups: 440 calories, 19g fat (3g saturated fat), 0 cholesterol, 659mg sodium, 58g carbohydrate (5g sugars, 8g fiber), 12g protein.
60/94

Italian Herb-Lentil Patties with Mozzarella

Total Time 1 hour 10 min
Servings 10 servings
From the Recipe Creator: My family has requested this meatless recipe over and over again. It is simple to prepare and even meat lovers like it. —Geri Lucas, Oldsmar, Florida
Nutrition Facts: 1 patty: 416 calories, 12g fat (4g saturated fat), 74mg cholesterol, 517mg sodium, 54g carbohydrate (2g sugars, 9g fiber), 26g protein.
61/94

Cheese Tortellini with Tomatoes and Corn

Total Time 25 min
Servings 4 servings
From the Recipe Creator: Fresh corn and basil make this dish taste like summer. I think it's a good one for bringing to picnics or gatherings, but it's great along with any side dish for a weeknight dinner! —Sally Maloney, Dallas, Georgia
Nutrition Facts: 1-3/4 cups: 366 calories, 12g fat (4g saturated fat), 30mg cholesterol, 286mg sodium, 57g carbohydrate (6g sugars, 5g fiber), 14g protein.
62/94

Fiery Stuffed Poblanos

Total Time 1 hour 10 min
Servings 8 servings
From the Recipe Creator: I love Southwest-inspired cuisine, but the dishes are often unhealthy. As a dietitian, I try to come up with nutritious twists on recipes, which is how my stuffed peppers dish was born. —Amber Massey, Argyle, Texas
Nutrition Facts: 1 stuffed pepper: 223 calories, 5g fat (2g saturated fat), 15mg cholesterol, 579mg sodium, 32g carbohydrate (9g sugars, 7g fiber), 11g protein. Diabetic Exchanges: 2 vegetable, 1 starch, 1 lean meat, 1 fat.
63/94

Chickpea & Chipotle Tostadas

Total Time 45 min
Servings 6 servings
From the Recipe Creator: I often take a not-so-healthy dish and create something good for my family. My young twins love colorful meals they can eat with their hands, and this one fits the bill. —Amber Massey, Argyle, Texas
Nutrition Facts: 2 tostadas: 347 calories, 9g fat (1g saturated fat), 5mg cholesterol, 752mg sodium, 59g carbohydrate (11g sugars, 12g fiber), 12g protein.
64/94

Lentil Burritos

Total Time 30 min
Servings 8 burritos
From the Recipe Creator: I’m constantly trying to incorporate healthy but tasty meals into our menu. Both kids and adults love these mildly spiced burritos that combine filling lentils with crisp zucchini.—Pam Masters, Derby, Kansas
Nutrition Facts: 1 burrito: 313 calories, 7g fat (3g saturated fat), 9mg cholesterol, 452mg sodium, 47g carbohydrate (4g sugars, 5g fiber), 14g protein. Diabetic Exchanges: 3 starch, 2 lean meat, 1 fat.
65/94

Cauliflower & Tofu Curry

Total Time 30 min
Servings 6 servings
From the Recipe Creator: Cauliflower, garbanzo beans and tofu are each subtle on their own, but together they make an awesome base for curry. We have this recipe weekly because one of us is always craving it. —Patrick McGilvray, Cincinnati, Ohio
Nutrition Facts: 1-1/3 cups: 338 calories, 21g fat (13g saturated fat), 0 cholesterol, 528mg sodium, 29g carbohydrate (9g sugars, 7g fiber), 13g protein.
66/94

Quinoa and Black Beans

Total Time 30 min
Servings 4 servings
From the Recipe Creator: Some vegan quinoa recipes are boring, but this one definitely isn't. My daughter’s college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. —Lindsay McSweeney, Winchester, Massachusetts
Nutrition Facts: 1-1/4 cups: 375 calories, 10g fat (1g saturated fat), 0 cholesterol, 668mg sodium, 60g carbohydrate (5g sugars, 10g fiber), 13g protein.
67/94

Quick Taco Wraps

Total Time 15 min
Servings 4 servings
From the Recipe Creator: I was running late one night, so I shopped in my own fridge and came up with ingredients that became taco wraps. Everybody at the table was a happy camper. —Katie Mitschelen, La Porte, Indiana
Nutrition Facts: 1 wrap: 533 calories, 28g fat (13g saturated fat), 51mg cholesterol, 1538mg sodium, 48g carbohydrate (3g sugars, 8g fiber), 14g protein.
68/94

Black Bean Nachos

Total Time 20 min
Servings 4 servings
From the Recipe Creator: We're trying to go meatless once a week, and this dish helps make those meals fun, quick and super delicious. It's also a smart way to use up beans and canned tomatoes from your pantry. —Cynthia Nelson, Saskatoon, Saskatchewan
Nutrition Facts: 1 serving: 371 calories, 17g fat (6g saturated fat), 28mg cholesterol, 672mg sodium, 42g carbohydrate (6g sugars, 7g fiber), 15g protein.
69/94

Fettuccine with Black Bean Sauce

Total Time 30 min
Servings 5 servings
From the Recipe Creator: When my husband needed to go on a heart-smart diet, I had to come up with new ways to get more vegetables into our daily meals. This meatless spaghetti sauce is a winner; it's especially delicious with spinach fettuccine. —Marianne Neuman, East Troy, Wisconsin
Nutrition Facts: 3/4 cup sauce with 3/4 cup pasta: 350 calories, 10g fat (3g saturated fat), 17mg cholesterol, 761mg sodium, 51g carbohydrate (12g sugars, 8g fiber), 16g protein. Diabetic Exchanges: 2-1/2 starch, 2 vegetable, 1 lean meat, 1 fat.
70/94

Marty's Bean Burger Chili

Total Time 7 hours 15 min
Servings 6 servings
From the Recipe Creator: My husband and I met while working the dinner shift at a homeless shelter that served my chili. I’ve revised the chili using bean veggie burgers. —Marty Nickerson, Ellington, Connecticut
Nutrition Facts: 1-1/2 cups: 348 calories, 6g fat (0 saturated fat), 0 cholesterol, 1151mg sodium, 58g carbohydrate (14g sugars, 19g fiber), 21g protein.
71/94

Mediterranean Chickpeas

Total Time 25 min
Servings 4 servings
From the Recipe Creator: Add this to your meatless Monday lineup. It's great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts
Nutrition Facts: 1 cup chickpea mixture with 2/3 cup couscous: 340 calories, 10g fat (1g saturated fat), 0 cholesterol, 677mg sodium, 51g carbohydrate (9g sugars, 9g fiber), 11g protein.

72/94

Grilled Peach, Rice & Arugula Salad

Total Time 30 min
Servings 6 servings
From the Recipe Creator: This hearty salad was created when I needed to clear out some leftovers from the fridge—and it became an instant hit! The grilled peaches are the ultimate "tastes like summer" salad booster. —Lauren Wyler, Dripping Springs, Texas
Nutrition Facts: 1 serving: 218 calories, 11g fat (3g saturated fat), 20mg cholesterol, 530mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 7g protein. Diabetic Exchanges: 2 fat, 1 starch, 1 vegetable.

73/94

Garbanzo-Vegetable Green Curry

Total Time 20 min
Servings 6 servings
From the Recipe Creator: My son loves anything with coconut milk, so I always keep some on hand for weeknight meals like this one. For a milder version, I like to use red or yellow curry paste instead of green. —Marie Parker, Milwaukee, Wisconsin
Nutrition Facts: 1 cup with 2/3 cup rice: 516 calories, 24g fat (13g saturated fat), 0 cholesterol, 646mg sodium, 63g carbohydrate (7g sugars, 10g fiber), 15g protein.
74/94

Vegetarian Tacos

Total Time 25 min
Servings 4 servings
From the Recipe Creator: I love Mexican food but was looking for a healthier option to share. My family devours these tasty tacos whenever I make them. —Amanda Petrucelli, Plymouth, Indiana
Nutrition Facts: 1 taco (calculated without optional toppings): 413 calories, 9g fat (1g saturated fat), 9mg cholesterol, 774mg sodium, 66g carbohydrate (8g sugars, 16g fiber), 17g protein.
75/94

Mushroom and Sweet Potato Potpie

Total Time 1 hour 15 min
Servings 8 servings
From the Recipe Creator: The last time I was in the U.S., I had an amazing mushroom and beer potpie at a small brewpub. It was so rich and comforting. I tried numerous versions when I got home and I think I've come pretty close! —Iben Ravn, Copenhagen, Denmark
Nutrition Facts: 1 serving: 211 calories, 10g fat (1g saturated fat), 0 cholesterol, 407mg sodium, 26g carbohydrate (10g sugars, 4g fiber), 5g protein.
76/94

Black Bean Bulgur Salad

Total Time 30 min
Servings 4 servings
From the Recipe Creator: The only cooking in this easy bulgur salad is heating the broth and bulgur. You can adapt the recipe to your preference; if you want to add chopped cooked chicken, use chicken broth in place of vegetable broth. —Carole Resnick, Cleveland, Ohio
Nutrition Facts: 1 serving: 402 calories, 14g fat (5g saturated fat), 19mg cholesterol, 688mg sodium, 56g carbohydrate (6g sugars, 10g fiber), 16g protein.
77/94

Black Bean Tacos

Total Time 30 min
Servings 4 servings
From the Recipe Creator: We eat meatless meals a few times a week, so I replaced the beef with nutty brown rice to bulk up these tacos. Sometimes I also like to swap in quinoa for the rice. —Kristin Rimkus, Snohomish, Washington
Nutrition Facts: 2 tacos: 423 calories, 12g fat (4g saturated fat), 20mg cholesterol, 682mg sodium, 64g carbohydrate (12g sugars, 10g fiber), 17g protein.
78/94

Full Garden Frittata

Total Time 35 min
Servings 2 servings
From the Recipe Creator: I was cooking for a health-conscious friend and wanted to serve a frittata. To brighten it up, I added leftover bruschetta topping and fresh mozzarella. Now that's breakfast. It's become a favorite among my friends and family, and a staple in my recipe book. —Melissa Rosenthal, Vista, California
Nutrition Facts: 2 wedges: 227 calories, 15g fat (4g saturated fat), 375mg cholesterol, 463mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 15g protein. Diabetic Exchanges: 2 medium-fat meat, 1 vegetable, 1 fat.
79/94

Cheese Enchiladas

Total Time 50 min
Servings 8 servings
From the Recipe Creator: You won't bring home leftovers when you take these easy enchiladas to a potluck. With a homemade tomato sauce and cheesy filling, they always go fast. You can substitute any type of cheese you wish. —Ashley Schackow, Defiance, Ohio
Nutrition Facts: 2 enchiladas: 778 calories, 42g fat (23g saturated fat), 106mg cholesterol, 1741mg sodium, 66g carbohydrate (4g sugars, 6g fiber), 34g protein.
80/94

Tofu Chow Mein

Total Time 30 min
Servings 4 servings
From the Recipe Creator: This is an easy recipe for a "tofu beginner," as it teaches people how to use it. If you have time, one way to prepare it is to cut the tofu block in half and wrap well in a terry kitchen towel. Let it sit in the fridge for at least an hour to absorb excess water. For a complete meal, serve with Chinese soup and egg rolls! — Autumn SinClaire, Gold Beach, Oregon
Nutrition Facts: 1-1/2 cups: 417 calories, 17g fat (2g saturated fat), 0 cholesterol, 588mg sodium, 48g carbohydrate (3g sugars, 8g fiber), 21g protein. Diabetic Exchanges: 3 fat, 2-1/2 starch, 2 lean meat, 1 vegetable.
81/94

Eggplant Rollatini

Total Time 1 hour 30 min
Servings 5 servings
From the Recipe Creator: These authentic Italian eggplant roll-ups can take some time to prepare, but the end result is restaurant-quality. Your family will request this recipe time and again. —Nancy Sousley, Lafayette, Indiana
Nutrition Facts: 3 roll-ups: 726 calories, 48g fat (15g saturated fat), 181mg cholesterol, 3182mg sodium, 44g carbohydrate (19g sugars, 7g fiber), 35g protein.
82/94

Penne with Veggies and Black Beans

Total Time 25 min
Servings 2 servings
From the Recipe Creator: Chock-full of zucchini, tomatoes, sweet pepper and carrots, this hearty pasta dish puts your garden harvest to good use. For variety, I sometimes add one-half cup of salsa or one-half cup of thickened teriyaki sauce. —Vickie Spoerle, Indianapolis, Indiana
Nutrition Facts: 1-1/3 cups: 300 calories, 7g fat (2g saturated fat), 4mg cholesterol, 643mg sodium, 47g carbohydrate (6g sugars, 8g fiber), 14g protein.
83/94

Lemony Chickpeas

Total Time 30 min
Servings 4 servings
From the Recipe Creator: These saucy chickpeas add just a little heat to meatless Mondays. They're especially good over hot, fluffy brown rice. —April Strevell, Red Bank, New Jersey
Nutrition Facts: 1 cup chickpea mixture with 1 cup rice: 433 calories, 9g fat (0 saturated fat), 0 cholesterol, 679mg sodium, 76g carbohydrate (10g sugars, 12g fiber), 13g protein.
84/94

Hearty Asian Lettuce Salad

Total Time 20 min
Servings 2 servings
From the Recipe Creator: This meatless version of your favorite restaurant salad packs 13 grams of protein per serving and is bursting with juicy flavor. It's a brilliant choice for lunch or a busy-day dinner. —Taste Recipes Test Kitchen
Nutrition Facts: 1 salad: 329 calories, 10g fat (1g saturated fat), 0 cholesterol, 430mg sodium, 44g carbohydrate (12g sugars, 7g fiber), 13g protein.
85/94

Veggie Tacos

Total Time 30 min
Servings 4 servings
From the Recipe Creator: These vegetarian tacos are stuffed with a blend of sauteed cabbage, peppers and black beans so filling, you won't miss the meat. Top with avocado, cheese or a dollop of sour cream. —Taste Recipes Test Kitchen
Nutrition Facts: 2 tacos: 430 calories, 22g fat (5g saturated fat), 14mg cholesterol, 770mg sodium, 47g carbohydrate (8g sugars, 10g fiber), 12g protein.
86/94

Refried Bean Tostadas

Total Time 30 min
Servings 6 tostadas
From the Recipe Creator: For a change of pace, you can substitute purchased tostada shells for tortillas or add more lettuce and use taco salad shells. —Taste Recipes Test Kitchen
Nutrition Facts: 1 tostada: 588 calories, 31g fat (10g saturated fat), 40mg cholesterol, 1250mg sodium, 60g carbohydrate (9g sugars, 12g fiber), 19g protein.

87/94

Cheddar Spirals

Total Time 2 hours 50 min
Servings 15 servings
From the Recipe Creator: Our kids always loved this cheesy pasta and would sample a spoonful right from the slow cooker when they walked by. Adding cocktail sausages, sliced Polish sausage or cubed ham makes it a hearty dinner. —Heidi Ferkovich, Park Falls, Wisconsin
Nutrition Facts: 3/4 cup: 260 calories, 19g fat (13g saturated fat), 67mg cholesterol, 415mg sodium, 12g carbohydrate (2g sugars, 1g fiber), 10g protein.

88/94

Lentil Tacos

Total Time 55 min
Servings 6 servings
From the Recipe Creator: When my husband's cholesterol numbers rose, I quickly lowered the fat in our family's diet. Finding dishes that were healthy for him and yummy for our five children was a challenge, but this fun taco recipe was a huge hit with everyone. —Michelle Thomas, Bangor, Maine
Nutrition Facts: 2 tacos: 365 calories, 12g fat (5g saturated fat), 21mg cholesterol, 777mg sodium, 44g carbohydrate (5g sugars, 6g fiber), 19g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat, 1 vegetable, 1 fat.
89/94

Spinach ‘n’ Broccoli Enchiladas

Total Time 50 min
Servings 8 servings
From the Recipe Creator: I like to top this wonderful meatless meal with lettuce and serve it with extra picante sauce. It's quick, easy, filled with fresh flavor and definitely satisfying! —Lesley Tragesser, Charleston, Missouri
Nutrition Facts: 1 enchilada: 246 calories, 8g fat (3g saturated fat), 11mg cholesterol, 614mg sodium, 32g carbohydrate (4g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1 lean meat, 1/2 fat.
90/94

Coconut-Ginger Chickpeas & Tomatoes

Total Time 30 min
Servings 6 servings
From the Recipe Creator: This is my go-to quick dish. When you add tomatoes, you can also toss in some chopped green peppers (jalapenos, if you like heat) to make it even more colorful. —Mala Udayamurthy, San Jose, California
Nutrition Facts: 2/3 cup chickpea mixture with 3/4 cup rice: 402 calories, 12g fat (3g saturated fat), 0 cholesterol, 590mg sodium, 65g carbohydrate (10g sugars, 10g fiber), 11g protein.
91/94

Warm Rice & Pintos Salad

Total Time 30 min
Servings 4 servings
From the Recipe Creator: During my undergrad years, my roommate taught me how to cook vegetarian dishes like brown rice with pintos. It's so versatile; you can turn it into a wrap or casserole. —Natalie Van Apeldoorn, Vancouver, British Columbia
Nutrition Facts: 1 serving: 331 calories, 8g fat (2g saturated fat), 7mg cholesterol, 465mg sodium, 50g carbohydrate (5g sugars, 9g fiber), 12g protein. Diabetic Exchanges: 2-1/2 starch, 2 vegetable, 1 lean meat, 1/2 fat.
92/94

Sweet Potato Bowl

Total Time 30 min
Servings 4 servings
From the Recipe Creator: I have three hungry boys in my house, so dinners need to be quick and filling, and it helps to get in some veggies, too. This one is a favorite because it's hearty and fun to tweak with different ingredients. —Kim Van Dunk, Caldwell, New Jersey
Nutrition Facts: 2 cups: 435 calories, 11g fat (2g saturated fat), 0 cholesterol, 405mg sodium, 74g carbohydrate (15g sugars, 8g fiber), 10g protein.
93/94

Whole Wheat Veggie Pizza

Total Time 1 hour
Servings 2 pizzas (6 slices each)
From the Recipe Creator: A wonderful crust layered with herbed tomato sauce and toppings encourages my family of six to dig right in to this low-fat main course. —Denise Warner, Red Lodge, Montana
Nutrition Facts: 1 slice: 190 calories, 6g fat (2g saturated fat), 8mg cholesterol, 234mg sodium, 28g carbohydrate (3g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 vegetable, 1/2 fat.
94/94

Eggplant Flatbread Pizzas

Total Time 30 min
Servings 4 servings
From the Recipe Creator: I'm now a professional chef, but I loved making this recipe for the family on Friday nights as a home cook. We like to shake pizza up with unique, fresh toppings. —Christine Wendland, Browns Mills, New Jersey
Nutrition Facts: 1/2 pizza: 340 calories, 21g fat (7g saturated fat), 32mg cholesterol, 996mg sodium, 25g carbohydrate (5g sugars, 3g fiber), 14g protein.