3 easy, fast veggie recipes

Makes 4 servings.

Ingredients

• 2 cups shelled frozen edamame
• 4 large carrots, washed and peeled
• 1 Tbsp soy sauce (try the low-sodium kind)
• 1 Tbsp rice vinegar
• 3 Tbsp canola oil
• ¼ tsp wasabi powder (such as Hime brand) or chili powder
• Black pepper to taste
• 1 Tbsp sesame seeds

Preparation

• Heat up the edamame according to the directions on the package. Then allow to cool. 
• Using a vegetable peeler, shave carrots into long ribbons. 
• For dressing, whisk together soy sauce, vinegar, oil, wasabi or chili powder, and pepper in a small bowl. 
• Combine dressing, carrot ribbons, and edamame in a large bowl and toss to coat. Sprinkle with sesame seeds for garnish.

Nutrition

Per serving

Calories: 140 | total fat: 8 g | saturated fat: 0 g | sodium: 198 mg | cholesterol: 0 mg | total carbohydrates: 14 g | fiber: 5 g | sugars: 5 g | protein: 7 g | potassium: 241 mg

Roasted cauliflower

Makes 4 servings.

Ingredients

• 1 head cauliflower, cut into small florets, stem peeled and diced
• 1 Tbsp olive oil
• ½tsp kosher salt
• ½ tsp fresh ground pepper
• 4 garlic cloves, smashed
• 1 Tbsp hot sauce
• 2 Tbsp fresh lemon juice
• 2 Tbsp panko bread crumbs
• Nonstick cooking spray

Preparation

• Preheat oven to 450 degrees. 
• Place large sauté pan over medium-high heat. Spray pan with nonstick cooking spray. Add cauliflower to pan and sauté for 3 minutes. 
• Add garlic to pan and sauté for another 2 to 3 minutes. Remove from heat and stir in olive oil, salt, pepper, and bread crumbs.
• Place pan in oven and roast for 15 to 20 minutes, stirring every 5 minutes. Cauliflower should be lightly browned. 
• Remove pan from oven and place contents in a large serving bowl. In a small bowl, whisk together hot sauce and lemon juice. Pour over cauliflower, toss well, and serve.

Nutrition 

Per serving

Calories: 94 | total fat: 1 g | saturated fat: 1 g | sodium: 370 mg | cholesterol: 0 mg | total carbohydrates: 13 g | fiber: 5 g | sugars: 4 g | protein: 5 g | potassium: 648 mg

Note: If you’re watching your sodium intake, you can leave out the salt and use a low-sodium hot sauce instead.

Spicy summer bruschetta

Makes eight ½-cup servings.

Ingredients

• 12 ripe plum tomatoes, washed and cored, sliced into quarters
• 3-4 garlic cloves, peeled
• 8 fresh basil leaves, cleaned and chopped into small pieces
• 2 Tbsp fresh lime juice
• 1 jalapeño pepper, washed, sliced in half, and seeds removed
• Salt and ground pepper to taste

Preparation

• Finely chop tomatoes, garlic cloves, and jalapeño pepper by hand or in a food processor. Place into a large serving bowl. 
• Add basil leaves, lime juice, salt, and pepper. Mix well and adjust seasonings as needed. 
• Serve at room temperature with sliced whole grain bread, whole grain crackers, or on top of whole wheat pasta with a dash of Parmesan cheese.

Tip: If time allows, chill for at least 3 to 4 hours before bringing to room temperature and serving. Serve it on whole wheat toast or use it as a dip for crunchy celery sticks!

Nutrition

Calories: 31 | total fat: 1 g | saturated fat: 0 g | sodium: 13 mg | cholesterol: 0 mg | total carbohydrates: 7 g | fiber: 2 g | sugars: 4 g | protein: 1 g | potassium: 311 mg

Note: If you’re keeping an eye on sodium intake, you can skip the salt. If you’re watching your carbs, enjoy with celery instead of the traditional bread!