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Diet-Friendly Vegetarian Meals

Spice up your meals with these tasty vegetarian recipes packed with vitamins and antioxidants. Whether you're a vegetarian or just want to add more vegetables to your diet, your taste buds and your body will thank you.

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Chris Gallo
Kate Sears
Kate Sears
Kate Sears
Kate Sears
Marty Baldwin
Scott Little
Joyce Oudkerk Pool
Garlic Asparagus & Pasta with Lemon Cream
Peter Krumhardt
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Thai Peanut Noodle Bowl

Craving Thai food? Whole wheat pasta and vegetables load this dish with fiber to keep you full and fit with less than 500 calories.

Nutrition facts per serving:
498 calories
17g fat
72g carbohydrate
12g fiber
26g protein

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Souffle Omelet with Zucchini, Artichoke, and Cheddar

For less than $3 a serving and in under 300 calories, you can have a nutritious dinner. Take eggs, vegetables, and cheese to make a filling omelet with 30 grams of protein to keep you full and energized.

Nutrition facts per serving:
282 calories
14g fat
10g carbohydrate
1g fiber
30g protein

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Prev 3 of 15 Next

Buddha Stir-Fry

Ginger and garlic add cancer-protective benefits and extra flavor to this easy-to-make dish. Don't be afraid to add more to spice up your meal.

Nutrition facts per serving:
290 calories
13g fat
23g carbohydrate
6g fiber
21g protein

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Farfalle with Watercress, Cherry Tomatoes, and Feta

Watercress doesn't get enough credit considering its many health benefits. This green vegetable is rich in phytochemicals that can fight cancer and heart disease.

Nutrition facts per serving:

330 calories
6g fat
56g carbohydrate
4g fiber
4g protein

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Goat Cheese, Caramelized Onion, and Spinach Quesadilla

This vegetable and goat cheese quesadilla has spinach, which is rich in energy-boosting iron, and tomatoes, with the antioxidant lycopene to help ward off cancer and heart disease. This healthy dinner costs less than $4 to make, so it's a great deal for your health and appetite.

Nutrition facts per serving:

337 calories
15g fat
38g carbohydrate
7g fiber
13g protein

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Tofu with Black Beans & Garlic

Anyone can make this quick and easy dinner recipe. Black beans and tofu make a great lean protein source for vegetarians and meat-eaters alike.

Nutrition facts per serving:

519 calories
8g fat
91g carbohydrate
19g fiber
22g protein

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Indian-Spiced Squash

Craving curry? This flavorful dish is rich in vitamins A and C. Season it with a variety of condiments so no two mouthfuls are the same.

Nutrition facts per serving:

450 calories
13g fat
81g carbohydrate
9g fiber
9g protein

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Prev 8 of 15 Next

Papaya and Olives with Brown Rice

Papayas are not just yummy -- they're also a good source of vitamin C and they help with digestion. The whole grain in brown rice provides fiber, which helps you maintain a healthy weight.

Nutrition facts per serving:

357 calories
12g fat
57g carbohydrate
5g fiber
8g protein

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Prev 9 of 15 Next

Mushroom and Asparagus Fettuccine

The ingredients in this pasta dish help prevent heart disease and boost your immunity. Shiitake mushrooms have antiviral effects and the folate in asparagus fights heart disease.

Nutrition facts per serving:

416 calories
12g fat
69g carbohydrate
6g fiber
15g protein

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Prev 10 of 15 Next

Garlic Asparagus & Pasta with Lemon Cream

The squash in this dish has anti-cancer effects, a good reason to enjoy this perfect-for-summer dish.

Nutrition facts per serving:

370 calories
15g fat
49g carbohydrate
4g fiber
10g protein

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Egg Ragout

This comforting meal of eggs and vegetables is perfect for a lazy weekend. Another reason to feel great about this meal? The baby sunburst squash contains vitamin C, fiber, and carotenes, which makes it good for your heart and for preventing cancer.

Nutrition facts per serving:

392 calories
13g fat
49g carbohydrate
1g fiber
19g protein

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Spaghetti Squash with Balsamic Beans

When cooked, the flesh of the spaghetti squash separates to look just like the popular pasta, and it's much healthier. Squash is rich in carotenes which act as antioxidants. The beans provide a good source of protein and fiber, making this dish a complete meal.

Nutrition facts per serving:

421 calories
11g fat
65g carbohydrate
13g fiber
21g protein

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Prev 13 of 15 Next

Marinated Lentil Garden Salad Pita

This pita is packed with protein, folic acid, and fiber. It's super easy to make: All you need to do is rinse and drain the lentils from a can. No cooking required!

Nutrition facts per serving:

396 calories
11g fat
64g carbohydrate
15g fiber
16g protein

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Prev 14 of 15 Next

Spinach Salad with Strawberries

This salad is rich in iron, a blood strengthener and energy booster. Plus, iron is better absorbed when paired with vitamin C, as in the strawberries. Finally, the beans are packed with protein, making this a fulfilling meal.

Nutrition facts per serving:

397 calories
22g fat
36g carbohydrate
10g fiber
18g protein

Originally published on FitnessMagazine.com, August 2008.

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