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Sample meal plans › Mostly healthy plant foods
A sample week: plant-based diet
Most food comes from healthy plants: whole grains, vegetables, fruit, beans, nuts, seeds and plant oils, with coffee or tea. Refined grains, potatoes, sugary drinks and sweets are limited, and animal foods are small extras rather than the center of the plate.
Not medical advice. A sample week for ideas, not a meal plan made for you. Portions are as written in each recipe and are not matched to your calorie needs. If you have a health condition, food allergies, are pregnant or take medicines (especially for diabetes or blood pressure), check with your doctor or a registered dietitian before changing how you eat.
The week
Meals with a link have a full recipe below. The others are simple meals you can put together without one.
Tips
- Build meals around beans, lentils, tofu or nuts instead of meat.
- Choose whole grains (oats, brown rice, whole-wheat pasta) over white bread and white rice.
- Plant-based does not mean any plant food: go easy on fries, chips, juice and sweets.
- Small amounts of fish, eggs or yogurt can fit; this plan uses fish once and yogurt once.
What studies found
Observed. US health workers with the highest healthy plant-based scores had a 14% lower death rate than those with the lowest. Shan 2023, JAMA Intern Med
See what it could mean for your years
The recipes (21)
Public-domain recipes from U.S. government agencies, reproduced with their credit lines. No endorsement by these agencies is implied.
Maple-Pecan Granola
Ingredients- ½ cup olive oil or avocado oil
- ⅓ cup maple syrup
- 2 teaspoons vanilla extract
- 1 teaspoon salt
- ½-1 teaspoon ground cinnamon, to taste
- 4 cups uncooked old fashioned (rolled) oats
- 1½ cups unsalted pecans, chopped into ¼-to ½-inch pieces
- Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper and set aside.
- In large mixing bowl, whisk together the oil, maple syrup, vanilla, salt, and cinnamon.
- Add the oats and pecans. Toss gently until completely coated with the oil-maple syrup mixture.
- Transfer the mixture onto the prepared baking and spread into an even layer.
- Bake until golden-brown and crispy, about 20-25 minutes, stirring the mixture every 7-10 minutes.
- Remove from oven and place on a wire cooling rack or other heat-safe surface.
- When completely cooled, use as desired or transfer to an airtight storage container for up to 2 months.
Per serving: Calories: 145Protein: 4 gCarbs: 16 gFibre: 3 gFat: 8 gSodium: 75 mg
Lentil Soup
Ingredients- 2 Tbsp olive oil
- 2 medium carrots, diced
- 2 medium stalks celery, chopped
- 1 small yellow onion, chopped
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp dried basil
- ½ tsp ground black pepper
- 2 C dry lentils
- 1 can (14½ oz) crushed tomatoes
- 2 C vegetable broth
- 6½ C water
- In a large soup pot, heat oil over medium heat. Add carrots, celery, and onion; cook and stir until the onion is tender.
- Stir in garlic, oregano, basil, and pepper. Cook for 2 minutes.
- Stir in lentils and tomatoes, then add the vegetable broth and water.
- Cover and bring to a boil. Reduce heat and simmer for at least 1 hour or until lentils are tender.
- Store leftovers in the refrigerator and reheat on the stove or in the microwave. The soup will taste better the next day!
Per serving: Calories: 151Protein: 9 gCarbs: 24 gFibre: 7 gFat: 3 gSodium: 248 mg
Three-Bean Chili
Ingredients- 1 tablespoon oil
- 1 medium onion, diced
- 2 medium bell peppers, diced
- 1 (15.5-ounce) can red kidney beans, drained and rinsed
- 1 (15-ounce) can black beans, drained and rinsed
- 1 (15.5-ounce) can pinto beans, drained and rinsed
- 1 (28-ounce) can no-salt-added crushed tomatoes
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 1 tablespoon chili powder
- 1 tablespoon ground cumin
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- Drops of tabasco sauce, to taste, optional
- Ground black pepper, to taste
- Water, as needed to adjust consistency
- Heat a large saucepan (pot) over medium heat.
- Add the oil and heat until shimmering.
- Add the onion and peppers.
- Sauté until the onion and peppers soft, about 4-5 minutes.
- Add the kidney beans, black beans, pinto beans, crushed tomatoes, and diced tomatoes with their liquid. Stir to combine.
- Stir in the chili powder, cumin, onion powder, garlic powder, tabasco sauce (if desired), and black pepper.
- Bring to a boil, then reduce heat to low.
- Simmer for 20 minutes until flavors have blended.
- If more liquid is needed add small amounts of water until it reaches the desired consistency.
- Taste and adjust seasoning as needed.
- Serve warm.
Per serving: Calories: 330Protein: 18.5 gCarbs: 58 gFibre: 19.5 gFat: 4 gSodium: 279 mg
Cinnamon-Banana Overnight Oats
Ingredients- ½ medium banana, peeled
- ½ cup old-fashioned (rolled) oats
- ½-¾ cup lowfat (1%) milk, adding more for a thinner consistency if desired
- 1 tablespoon hulled hemp seeds (hemp hearts)
- 1-3 teaspoons sweetener (e.g. maple syrup, brown sugar, honey), to taste
- ¼ teaspoon ground cinnamon
- Add the banana to a pint-sized jar or other container with a lid. Mash with a fork.
- Add the oats, milk, hemp seeds, selected sweetener, and cinnamon. Stir with the fork to combine.
- Place in the refrigerator and chill overnight, or at least 5 hours.
- Serve cold, or warm briefly in the microwave before serving.
Per serving: Calories: 320Protein: 12.5 gCarbs: 50 gFibre: 6 gFat: 8.5 gSodium: 50 mg
Hummus and Veggie Wrap-Up
Ingredients- 2 tablespoons hummus (store-bought or homemade; try the Home-Style Hummus recipe on page 16)
- 1 (8-inch) whole-wheat tortilla
- ½ cup mixed salad greens
- 2 tablespoons finely chopped sweet onion
- ¼ cup thinly sliced cucumber
- 2 tablespoons diced tomato
- 2 tablespoons shredded carrots
- 1 tablespoon balsamic vinaigrette
- Spread the hummus over the tortilla.
- Layer the tortilla with the salad greens, onion, cucumber, tomato, and carrots.
- Drizzle with the vinaigrette.
- Fold the sides of the tortilla over towards the center, then roll up tightly.
- Serve cold.
Per serving: Calories: 250Protein: 7 gCarbs: 29 gFibre: 6.5 gFat: 12.5 gSodium: 555 mg
Vegetable Thai Curry
Ingredients- 1 tablespoon olive oil
- 1 medium onion, chopped (about 1 cup)
- 1 tablespoon grated fresh ginger (or 1 teaspoon ground dried ginger)
- 2-3 cloves garlic, minced (about 1½ teaspoons)
- 4 cups fresh or frozen vegetables, trimmed and cut into ½-to 1-inch pieces (one type or a combination; e.g. bell peppers, broccoli, carrots, mushrooms, green beans, cauliflower, zucchini)
- 2 tablespoons red curry paste
- 1 cup coconut milk
- 2 cups low-sodium vegetable broth
- 2 teaspoons sugar
- 1 (16-ounce) block extra-firm tofu, cubed
- ½ lime, juiced (about 1 tablespoon juice)
- 2 cups cooked brown rice
- Heat a large pot or Dutch oven over medium heat.
- Add the oil and heat until shimmering.
- Add the onion and cook, stirring often, until softened, about 3-5 minutes.
- Add the ginger and garlic and cook until fragrant, about 30-60 seconds, stirring constantly.
- Add the selected vegetables and cook for 5 minutes, stirring occasionally.
- Add the curry paste. Cook, stirring often, for 2 minutes.
- Add the coconut milk, broth, and sugar. Stir to combine.
- Gently fold in the tofu cubes and bring to a simmer over medium heat. Reduce the heat to medium-low to maintain a gentle simmer.
- Cook until the vegetables have softened, about 5-10 minutes, depending on the vegetables used.
- Remove from the heat and stir in the lime juice, then serve warm over the cooked brown rice.
Per serving: Calories: 390Protein: 15 gCarbs: 50 gFibre: 5 gFat: 13 gSodium: 660 mg
Edamame Salad with Lime Dressing
Ingredients- 1 (16-ounce) package frozen shelled edamame (green soybeans or mukimame)
- 3 cups frozen corn kernels
- 1 (15-ounce) can no-salt-added black beans, drained and rinsed
- 1 pint cherry or grape tomatoes, quartered
- 4 scallions (green onions), thinly sliced (about ½ cup)
- [Dressing]
- 5 tablespoons apple cider vinegar
- 3 tablespoons extra-virgin olive oil
- ¼ cup lime juice (about 2 limes)
- 1 teaspoon sugar
- ½ teaspoon salt
- 2 cloves garlic, minced (about 1 teaspoon)
- In a large mixing bowl, make the dressing by whisking together the apple cider vinegar, olive oil, lime juice, sugar, salt, and garlic. Set aside.
- Fill a large pot with water and bring to a boil over high heat.
- Add the edamame to the boiling water and cook for 3 minutes.
- Add the frozen corn to the boiling water with the edamame and continue cooking for 1 minute.
- Drain the edamame and corn into a colander or strainer.
- Add the drained edamame and corn to the bowl with the dressing.
- Add the and black beans, tomatoes, and scallions.
- Gently toss to combine.
- Serve immediately, or chill before serving if desired.
Per serving: Calories: 220Protein: 10.5 gCarbs: 30 gFibre: 8.5 gFat: 8 gSodium: 160 mg
White Bean, Kale, and Tomato Stew
Ingredients- 1 tablespoon oil
- 1 large onion, diced
- 2 large carrots, peeled and diced (about 1 cup)
- 12 cloves garlic, minced (about 2 tablespoons)
- 4 cups chopped kale
- 8 cups (64 ounces) low-sodium vegetable broth
- 2 (14.5-ounce) cans no-salt-added diced tomatoes
- 2 (15.5-ounce) cans no-added salt cannellini beans, with liquid
- 1 (8-ounce) package ready microwavable whole-grain rice (e.g. brown rice) or 2 cups cooked whole-grain rice
- 2 tablespoons Italian seasoning blend
- ¼ teaspoon ground black pepper
- Heat a heavy stockpot over medium heat.
- Add the oil and heat until shimmering.
- Add the onion, carrots, and garlic.
- Sauté until the onion and carrots are tender, stirring frequently, about 7-8 minutes.
- Reduce the heat to low.
- Add the chopped kale and broth.
- Cover the pot with a lid.
- Simmer for 10-15 minutes.
- Add the diced tomatoes and their juice, cannellini beans, rice, Italian seasoning, and black pepper.
- Cook until heated through.
- Serve warm.
Per serving: Calories: 230Protein: 10 gCarbs: 37.5 gFibre: 6.5 gFat: 2.5 gSodium: 190 mg
Roasted Beet Hummus
Ingredients- 1 medium beet, cut into 1-inch chunks (about 1½ cups)
- 4 tablespoons (¼ cup) olive oil, divided
- 3 cloves garlic, minced (about 1½ teaspoons)
- 1 lemon, zested and juiced
- 1 (15-ounce) can no-salt-added white beans (e.g. great northern, cannellini), drained and rinsed
- 2 tablespoons tahini (sesame seed paste; can substitute creamy peanut butter)
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- Preheat the oven to 400°F.
- Place the beet pieces on a baking sheet and toss with ½ tablespoon of the oil. Place in the oven and roast until fork-tender, about 30-40 minutes.
- Meanwhile add the garlic and 2 tablespoons of the lemon juice to a small bowl and stir to combine. Set aside.
- Add ¼ cup of the roasted beet to a food processor. Pulse until broken down into small pieces.
- Add the garlic-lemon juice mixture, ½ teaspoon lemon zest, beans, tahini, salt, and black pepper. Puree the mixture until very smooth, while slowly drizzling in the remaining 3½ tablespoons of oil, about 3-4 minutes.
- Finely chop the remaining roasted beet. Add to a small bowl and toss with any remaining lemon zest and 1 tablespoon lemon juice. Set aside.
- Transfer the pureed mixture to a serving dish and garnish with the chopped beet and lemon mixture.
- Serve right away, or store in an air-tight container in the refrigerator for up to 7 days. May be frozen if desired.
Per serving: Calories: 120Protein: 2.5 gCarbs: 7.5 gFibre: 2.5 gFat: 9 gSodium: 90 mg
Cranberry-Almond Breakfast Quinoa
Ingredients- ½ cup uncooked quinoa, rinsed
- ½ cup water
- ½ cup lowfat (1%) milk
- ½ teaspoon ground cinnamon
- ½ teaspoon vanilla extract
- ¼ cup dried cranberries
- ¼ cup almonds, chopped
- Add the quinoa, water, and milk to a small saucepan over high heat.
- Bring to a boil, then reduce the heat to low.
- Add the cinnamon and vanilla.
- Cover the pot with a lid and simmer until the liquid is absorbed and the quinoa is tender, about 10-15 minutes.
- Stir in the cranberries and almonds and serve warm, or chill before serving if desired.
Per serving: Calories: 260Protein: 10.5 gCarbs: 34.5 gFibre: 5.5 gFat: 8.5 gSodium: 35 mg
Curried Lentil and Pumpkin Soup
Ingredients- 1 tablespoon olive oil
- 1 medium onion, diced (about 1 cup)
- 2 garlic cloves, minced (about 1 teaspoon)
- 1½ teaspoons curry powder
- 1½ teaspoons ground dried ginger
- ¼-½ teaspoon cayenne, to taste
- 4 cups (32 ounces) low-sodium vegetable broth
- 1 cup uncooked brown lentils, picked through to remove any stones and rinsed
- 1 (15-ounce) can 100% pure pumpkin puree
- Heat a large pot over medium heat.
- Add the oil and heat until shimmering.
- Add the onion, garlic, curry powder, ginger, and cayenne. Cook, stirring often, until the onions are softened, about 5-7 minutes.
- Add the broth, brown lentils, and pumpkin puree. Stir to combine.
- Bring to a boil over high heat, then reduce the heat to maintain a simmer.
- Cover the pot with a lid and cook until the lentils are tender, about 20-25 minutes.
- Serve warm.
Per serving: Calories: 135Protein: 8 gCarbs: 21 gFibre: 10 gFat: 2 gSodium: 40 mg
Baked Balsamic Tofu
Ingredients- ¼ cup olive oil
- ¼ cup balsamic vinegar
- 3-4 cloves garlic, minced (about 2 teaspoons)
- 1 tablespoon honey or maple syrup
- 1 lemon, zested
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon dried sage
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 pinch cayenne
- 1 (14-to 16-ounce) block extra-firm or firm tofu, cut into 8 slabs and then cut diagonally into triangles
- In a medium mixing bowl, make a marinade by whisking together the oil, vinegar, garlic, honey or maple syrup, lemon zest, basil, oregano, thyme, sage, salt, black pepper, and cayenne pepper.
- Transfer the marinade to a quart-or gallon-size ziptop plastic bag.
- Add the tofu and toss gently to coat with the marinade.
- Seal the bag, squeezing out as much air as possible.
- Place in the refrigerator and let marinate, at least 30 minutes and up to overnight.
- Preheat the oven to 425°F.
- Line a baking sheet with parchment paper or aluminum foil.
- Remove the tofu from the marinade and place on the baking sheet in a single layer.
- Bake until crispy, about 25-30 minutes, flipping halfway through the cooking time.
- Serve warm.
Per serving: Calories: 225Protein: 10 gCarbs: 9 gFibre: 1.5 gFat: 18.5 gSodium: 305 mg
Greek Yogurt with Warm Berry Sauce
Ingredients- 2 cups frozen berries (unsweetened)
- 1 tablespoon lime juice
- 2 cups plain Greek yogurt (2% fat)
- Combine the frozen berries and lime juice in a small saucepan.
- Bring the mixture to a boil over medium-high heat.
- Reduce heat to medium-low to maintain a gentle simmer.
- Cook until a sauce forms and thickens, about 10-12 minutes.
- Divide the yogurt into four serving bowls.
- Top each serving of yogurt with a quarter of the sauce (about ⅓ cup).
- Serve immediately, or chill before serving.
Per serving: Calories: 130Protein: 12.5 gCarbs: 13 gFibre: 3 gFat: 3 gSodium: 40 mg
Mediterranean Chickpea Salad
Ingredients- 2 tablespoons lemon juice or red wine vinegar
- 2 tablespoons extra-virgin olive oil
- ½ teaspoon dried oregano
- ½ teaspoon crushed red pepper flakes
- ½ medium onion, diced (about ½ cup)
- 1-2 cloves garlic, minced (about 1 teaspoon)
- 1 (15-ounce) cans no-salt-added chickpeas (garbanzo beans), drained and rinsed
- 1 medium tomato, diced (about 1 cup)
- ½ medium cucumber, unpeeled and diced (about ½ cup)
- ½ medium bell pepper, diced (about ½ cup)
- In a large mixing bowl, whisk together the lemon juice or vinegar, oil, oregano, and red pepper flakes to make a dressing.
- Add the onion and garlic. Stir to combine, then let sit for at least 10 minutes.
- Add the chickpeas, tomatoes, cucumber, and bell pepper. Toss to combine.
- Serve immediately, or chill before serving if desired.
Per serving: Calories: 145Protein: 4.5 gCarbs: 15 gFibre: 3 gFat: 8.5 gSodium: 10 mg
Tomato, Spinach, and Cannellini Bean Pasta
Ingredients- 1 tablespoon oil
- 1 medium onion, sliced thin
- 4 cloves garlic, minced (about 2 teaspoons)
- 4 cups (32 ounces) no-salt-added or low-sodium vegetable or chicken broth
- 12 ounces whole-wheat strand pasta (e.g. linguine, spaghetti), uncooked
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 1 (10-ounce) package frozen chopped spinach
- 1 (15.5-ounce) can no-salt-added cannellini beans, drained and rinsed
- 2 teaspoons dried oregano
- 1 teaspoon ground black pepper
- Heat a large saucepan (pot) over medium heat.
- Add the oil and heat until shimmering.
- Add the onion and garlic.
- Sauté until the onion is soft, about 4-5 minutes.
- Add the broth, pasta, diced tomatoes with their liquid, spinach, cannellini beans, oregano, and black pepper. Stir to combine.
- Increase the heat to high and bring to a boil.
- Reduce the heat to a low simmer and cover the pot with a lid.
- Cook, stirring frequently, until almost all the liquid has been absorbed and the pasta is tender, about 10 minutes.
- Taste and adjust seasoning as needed.
- Serve warm.
Per serving: Calories: 340Protein: 15 gCarbs: 61 gFibre: 11 gFat: 4.5 gSodium: 75 mg
Home-Style Hummus
Ingredients- 1 (15-ounce) can no-salt-added chickpeas (garbanzo beans)
- 2 garlic cloves, peeled and smashed
- 2 tablespoons lemon juice (about ½ lemon), plus more to taste if desired
- 2 tablespoons tahini (sesame seed paste)
- 1 teaspoon extra-virgin olive oil
- ¼ teaspoon ground black pepper
- ¼ teaspoon salt
- Pinch sweet or smoked paprika
- Drain the chickpeas. Reserve the canning liquid and set aside.
- Put the chickpeas in a food processor or blender.
- Add the garlic, lemon juice, tahini, oil, black pepper, salt, and half of the reserved chickpea canning liquid (about ⅓ cup).
- Puree the until very smooth, about 2-3 minutes, adding additional canning liquid as necessary to produce a thick dip.
- Add additional lemon juice to taste, if desired.
- Transfer to a serving dish (or a storage container if you’re not eating it right away). Garnish with paprika.
- Serve right away, or store in an air-tight container in the refrigerator for up to 7 days. Can be frozen if desired.
Per serving: Calories: 90Protein: 4 gCarbs: 11 gFibre: 3 gFat: 3.5 gSodium: 80 mg
Asian Tempeh Lettuce Cups
Ingredients- 2 tablespoons reduced-sodium (lite) soy sauce, divided
- 2 tablespoons unseasoned rice vinegar, divided
- 4 teaspoons maple syrup, divided
- ¼ teaspoon ground dried ginger (or 1 teaspoon grated fresh ginger)
- ¼ teaspoon garlic powder
- 1 tablespoon canola oil or avocado oil
- 1 (8-ounce) block tempeh, crumbled
- ¼ cup peanut butter
- ¼ cup warm or room temperature water
- 4 sturdy lettuce leaves (e.g. Romaine, butter lettuce)
- Optional toppings: Peanuts, cilantro, basil
- In a small bowl, whisk 1 tablespoon of the soy sauce, 1 tablespoon of the vinegar, and 2 teaspoons of the maple syrup with the garlic powder and ginger. Set aside.
- Heat a large skillet or sauté pan over medium heat. Add the oil and heat until shimmering.
- Add the tempeh and cook until lightly browned, about 4-6 minutes, stirring often.
- Add the soy sauce mixture. Cook and stir for 2 minutes, then remove from the heat and set aside.
- In the small bowl used previously, whisk the peanut butter and water with the remaining 1 tablespoon of soy sauce, 1 tablespoon of vinegar, and 2 teaspoons of maple syrup.
- Divide the tempeh mixture between the lettuce leaves, then drizzle with the peanut sauce.
- Serve warm, adding toppings as desired.
Per serving: Calories: 160Protein: 11 gCarbs: 9 gFibre: 0.5 gFat: 10 gSodium: 330 mg
Lemony Pan-Seared Fish with Wilted Kale
Ingredients- 1 lemon
- 1 (4-to 6-ounce) fish fillet (e.g. flounder, whiting, tilapia, salmon, tuna)
- ¼ teaspoon salt-free seasoning blend
- 1½ teaspoons chopped fresh dill (or ½ teaspoon dried)
- 1 tablespoon olive oil, divided
- 2 cups chopped or shredded kale, stems removed
- Cut the lemon in half lengthwise. Juice one of the halves into a small bowl. Cut the other half into four wedges. Set the lemon juice and lemon wedges aside.
- On a clean plate or other surface (e.g. cutting board), pat the fish dry with paper towels, then season it evenly on both sides with the seasoning blend and chopped dill.
- Preheat a nonstick skillet over medium-high heat.
- Add ½ tablespoon of the oil to the pan.
- Add the fish and cook on the first side until browned, about 2-4 minutes.
- Turn the fish over and heat until cooked through and flakes easily with a fork, about 4-6 minutes.
- Transfer the fish to a clean plate and cover with foil.
- Add the remaining ½ tablespoon of oil to the pan.
- Add the kale and cook until wilted, about 2-4 minutes.
- Add the lemon juice and stir to combine.
- Transfer the kale to the plate with the fish and serve warm, squeezing on additional lemon juice as desired.
Per serving: Calories: 325Protein: 28 gCarbs: 23 gFibre: 4.5 gFat: 15 gSodium: 140 mg
No-Bake Energy Balls
Ingredients- 1 cup old-fashioned (rolled) oats
- ⅔ cup toasted unsweetened coconut flakes
- ½ cup flax meal (ground flax seed)
- ½ cup toasted unsalted pepitas (green pumpkin seeds) or shelled sunflower seeds
- ½ cup unsweetened nut or seed butter (e.g. peanut butter, almond butter, sunflower butter)
- ½ cup honey
- 1 tablespoon chia seeds or hemp hearts (hulled hemp seeds)
- 1 teaspoon vanilla extract
- ½ teaspoon ground cinnamon
- In a medium mixing bowl, stir together the oats, coconut, flax meal, pepitas, nut or seed butter, honey, chia seeds or hemp hearts, vanilla, and cinnamon.
- Cover the bowl with plastic wrap and place in the refrigerator to chill for 30 minutes.
- Roll the mixture into 1-inch balls. Store in an airtight container in the refrigerator for up to 2 weeks, or freeze for up to 3 months.
Per serving: Calories: 105Protein: 3.5 gCarbs: 11.5 gFibre: 2 gFat: 5.5 gSodium: 5 mg
Garden-Fresh Gazpacho
Ingredients- 1½ pounds ripe medium tomatoes (about 6-10 tomatoes, depending on variety)
- 1 (5.5-ounce) can tomato juice, added as needed
- 1 medium cucumber, peeled, seeded, and finely chopped (about 1 cup)
- 1 medium red bell pepper, finely chopped (about 1 cup)
- ½ cup finely chopped onion
- 1 jalapeño, seeds and membranes removed, minced
- 1-2 garlic cloves, minced (about 1 teaspoon)
- 1 lime, juiced (about 2 tablespoons juice)
- 1 tablespoon balsamic vinegar
- 1 tablespoon lite (reduced-sodium) soy sauce
- ½ teaspoon ground cumin
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- ¼ cup extra-virgin olive oil
- ¼ cup sliced fresh basil leaves
- Fill a large pot or saucepan halfway full with water. Set over high heat and bring to a boil.
- Meanwhile, prepare a large bowl with ice water and make an X cut with a paring knife on the bottom of each tomato.
- Carefully drop the tomatoes into the boiling water and cook for 15 seconds, then remove and transfer to the ice water.
- Let tomatoes cool until able to handle, about 1 minute, then remove from the ice water and pat dry.
- Peel and seed the tomatoes. To seed the tomatoes, place them in a fine mesh strainer set over a large mixing bowl. Press as much of the juice and pulp through as possible.
- Transfer the collected juice and pulp to a liquid measuring cup. Add canned tomato juice to bring the total to 1 cup.
- Transfer the tomatoes and juice back to the bowl. Add the cucumber, bell pepper, onion, jalapeño, garlic, lime juice, vinegar, soy sauce or tamari, cumin, salt, and black pepper. Stir to combine.
- Transfer 1½ cups of the mixture to a blender and add the olive oil. Blend on high speed until smooth and creamy, about 20-30 seconds.
- Return the pureed mixture to the bowl and stir to combine.
- Cover and chill for at least 2 hours, up to overnight.
- Serve cold, garnishing with the basil.
Per serving: Calories: 155Protein: 2 gCarbs: 12 gFibre: 2 gFat: 13 gSodium: 375 mg
Slow Cooker Moroccan Chickpea-Lentil Stew
Ingredients- 2 cups (16 ounces) low-sodium vegetable broth
- 1 (15-ounce) can garbanzo beans (chickpeas), drained and rinsed
- 1 (15-ounce) can no-salt-added tomato sauce
- 1 medium butternut squash, peeled and cubed (about 2½ cups, or one 15-ounce package)
- 1 medium bell pepper, diced (about 1 cup)
- 1 medium onion, diced (about 1 cup)
- ½ cup red lentils, picked through and rinsed
- 1 tablespoon fresh grated ginger
- 4 cloves garlic, minced (about 2 teaspoons)
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon ground cinnamon
- ½ teaspoon ground black pepper
- ½ teaspoon salt
- Add the broth, garbanzo beans, tomato sauce, butternut squash, bell pepper, onion, and lentils to the pot of a slow cooker.
- Add the ginger, garlic, turmeric, cumin, paprika, cinnamon, black pepper, and salt.
- Stir all the ingredients together to combine.
- Cover the slow cooker with the lid and set to cook on low for 6-8 hours or high for 3-4 hours.
- Serve warm.
Per serving: Calories: 195Protein: 10.5 gCarbs: 36.5 gFibre: 11 gFat: 2 gSodium: 240 mg
More recipes and guides
- Healthy Eating Plate (Harvard Nutrition Source)
- Healthy Eating Recipes (NHLBI, NIH)
- Recipes, Cookbooks and Cooking Videos (VA Nutrition and Food Services)
How this diet is defined here: Healthful plant-based diet index (hPDI) as defined in Satija et al. 2017, J Am Coll Cardiol (https://pubmed.ncbi.nlm.nih.gov/28728684/), the score used in the site's evidence (Shan 2023)
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