Vegan

Oranges are the standout in this supremely easy salad, providing hefty amounts of vitamin C and fiber. Olives (and olive oil) add healthful monounsaturated fat.

A cross between a cabbage and a turnip, rutabaga also belongs to the Brassica family and contains some fiber and potassium along with vitamin C. Peel away the tough exterior of the root vegetable to discover hearty, firm flesh that’s tasty and filling.

These open-faced sandwiches are a delicious way to showcase the season’s best tomatoes. Try the tofu spread as a low-fat and nutritious alternative to cream cheese; the recipe makes about three-quarters of a cup, enough for four additional sandwiches.

Sweet potatoes’ orange hue is the beautiful result of a wealth of betacarotene, which helps support eye health and immunity. Chickpeas provide a rich source of soluble fiber and B-vitamins for cardiovascular health. By serving this dip with crisp-tender vegetables such as red peppers and broccoli, you will also get vitamin C, selenium, and sulforaphane, an antioxidant shown to prevent certain types of cancers. Whole-wheat pita bread is another healthful, fiber-rich alternative to crackers.

Think of these roasted sweet potato wedges as a heart-healthy variation on French fries—without the frying. A sprinkling of sesame seeds and a tangy dipping sauce lend Asian flavors.

Be sure to purchase firm or extra-firm tofu for this soup, as it will hold up better in hot liquid than softer varieties. Miso should be added only at the end of cooking because its flavor and healthful qualities are affected when it’s boiled or exposed to prolonged high temperatures. Whisk it with a bit of liquid first so that it is quickly and evenly distributed.

Rather than relying on store-bought curry paste, this dish uses a quick homemade version that’s incomparably fresh and vibrantly flavored. For a thicker curry, mash some of the squash with the back of a wooden spoon.

The fiber in lentils helps to lower cholesterol and regulate blood sugar. French green lentils cook more quickly and retain a firmer texture than the more common brown ones.

Aside from supporting your eyes, immune system, and heart, Swiss chard helps maintain bones and may protect against osteoporosis, thanks to high doses of vitamin K and magnesium as well as a healthy dose of calcium. Don’t worry if your pan seems overcrowded with the chard; it will quickly wilt and lose most of its volume as it cooks. Cooking the stems a bit longer than the leaves will ensure they become perfectly tender.

Lentils are a particularly robust source of protein, folate, and iron. Red, orange, and yellow bell peppers provide more vitamin C and carotenoids than green ones; these powerful antioxidants support eye health, boost immunity, and fight heart disease. This nutritious make-ahead salad is perfect for a packable lunch, picnic, or barbecue.

Brown rice is the foundation of a simple, protein-filled vegetarian dish when it’s paired with tofu. Spinach is “steamed” in the same pan for the ultimate in ease—and nutritional value.

Avocados in the salsa supply a generous portion of monounsaturated fat and fiber. If fresh corn is not in season, opt for frozen; it will taste better and have more nutrients than any “fresh” corn in the grocery store.

This zesty salsa is high in protein and fiber and low in fat, and it makes a great accompaniment to grilled meat, chicken, or fish. It’s quick work to make your own baked tortilla chips, and they are so much more healthful than anything you can buy from the store.

Kale makes for a surprising alternative to cabbage in this sweet-sharp slaw. Curly kale, the most widely available, is used here; remove the tough stems and center ribs before slicing the leaves.

Think of this recipe as a basic formula for making rice bowls, and then vary the beans (use canned ones to save time), squash, and greens, as desired.

A mandoline makes easy work of slicing beets paper thin; if you don’t have one, you can use a very sharp knife, but the slices will take longer to dry out in the oven and won’t be as crisp once cooled. You’ll need four rimmed baking sheets to make the chips, or you can bake them in batches.

Wheat berries, the whole unprocessed wheat kernels, are most often ground to make whole-wheat flour. Like other grains, these kernels can also be cooked—as in this recipe—until they are tender yet pleasantly chewy. An excellent accompaniment to meat or fish, this dish is also substantial enough to serve as a meatless main course.

French green lentils, sometimes called lentilles du Puy, hold their shape well once cooked, making them particularly suited to salads and pasta dishes. Like other legumes, lentils are low in fat and are exceptional sources of folate, iron, and protein, plus other vitamins and minerals. Here, the lentils are combined with whole-wheat pasta shapes called chiocciole (snails), but you can substitute penne or any other short tubular shapes. If you like, grate or shave parmesan over the pasta just before serving.

Rice salads make nice gluten-free alternatives to pasta salads; like the latter, they can be served at room temperature or chilled. This fresh-flavored side uses three types of rice—wild, brown, and brown basmati—but any combination of rices would work well.