Recipes Featuring Vegetables

fullplateapprovedrecipes recipe
Shredded carrot salad

Vegetables are a powerhouse of nutrients, unfortunately they're also what we struggle with most when it comes to adding them to our plate. This is where soups and salads come in - they're the perfect dishes to pile in extra veggies for fiber, vitamins, minerals, phytonutrients - all the things that are good for your body.

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Mediterranean White Bean Soup

Make it a Full Plate Meal: Serve up a bowl of this soup with an open faced avocado sandwich. The bread is your 25% part of the plate. If you struggle with high blood pressure, be mindful of the salt content - a low sodium broth will make a big difference.

75% fiber-water foods - onion, garlic, carrots, celery, white beans, spinach, parsley, avocado

25% foods - olive oil, parmesan cheese, whole grain bread

Moroccan Raw Carrot Salad

Make it a Full Plate Meal: Eat up a generous serving of this with our Santa Fe casserole and a helping of pineapple for dessert. The chicken and cheese in the casserole will serve as your 25% if you go light on the dressing.

75% water-fiber foods – carrots, cilantro, garlic, lentils, onion, bell peppers, diced tomatoes, corn, jalapeño, pineapple

25% foods – dressing, chicken, cheese

Black Eyed Peas and Collard Greens Soup

Make it a Full Plate Meal: This soup just begs to be served with cornbread as the 25% part of the plate. You can find the perfect recipe in the Holiday Cookbook under our New Year’s menu.

75% water-fiber foods - onion, celery, garlic, green bell pepper, black-eyed peas, diced tomatoes, collard greens

25% foods - cornbread

Mediterranean Chard Salad

Make it a Full Plate Meal: Make it more filling by mixing in a half cup of cooked quinoa to the salad. A juicy red pear would be great for dessert. Don’t have chard? Feel free to use any other green – romaine, kale, spinach or mixed spring greens.

75% water-fiber foods - baby chard, red bell pepper, radishes, cucumber, tomatoes, avocado, kalamata olives, chickpeas, parsley, quinoa, pear

25% foods - pepitas, dressing, feta cheese

Slow Cooker Black Bean Tortilla Soup

Make it a Full Plate Meal: This crockpot soup is a complete meal. Keep this recipe healthy by choosing fat-free refried beans, and replacing the sour cream with guacamole, or avocado slices.

75% water-fiber foods – fat-free refried beans, corn, Rotel, diced green chilies, onion, green pepper, avocado, cilantro

25% foods – tortilla chips, cheese

Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.

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