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  6. I'm a Dietitian & These Are My Favorite Veggie-Packed Dinners to Eat in January

I'm a Dietitian & These Are My Favorite Veggie-Packed Dinners to Eat in January

Jessica Ball, M.S., RD
Jessica Ball, M.S., RD January 06, 2022
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Very Green Lentil Soup

After a few weeks of celebrating with rich holiday foods, the start of a new year is a natural time to want to refocus and reset. One way I do this is by upping the nutrition of my meals, specifically by eating more vegetables wherever I can. Whether it's adding leafy greens to a creamy pasta or root vegetables to a brothy soup, there is something for every palate on this list. These recipes pack fresh and nutritious vegetables into crave-worthy recipes you will want to make on repeat all month long. This January, focus on foods you can eat more of, rather than restricting yourself to follow a diet. Kale & White Bean Potpie with Chive Biscuits and Very Green Lentil Soup make it easy, flavorful and fun to get your vegetables in.

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Baked Eggs, Tomatoes & Chiles (Shakshuka)

shakshuka
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This popular Israeli breakfast or brunch skillet recipe features eggs cooked on a bed of roasted tomato sauce. Serve with warm crusty bread and hot sauce.

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Kale & White Bean Potpie with Chive Biscuits

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In this vegetarian white bean potpie recipe, kale and hearty white beans are topped with easy, homemade chive biscuits. If desired, add a little shredded Gruyère or Cheddar cheese to the biscuit dough.

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Cauliflower Rice-Stuffed Peppers

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Slash the calories and carbs of traditional stuffed peppers by swapping white rice for cauliflower "rice." The riced cauliflower is hearty and won't turn to mush during baking. Use an assortment of red, yellow, orange and green peppers to make an appealing presentation.

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Apple-Cranberry Spinach Salad with Goat Cheese

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The tangy-sweet dressing in this spinach salad beautifully amplifies the apples and cranberries--and the creamy goat cheese transforms it into the perfect salad. Tasters raved about this easy fall salad. If you can't find Pink Lady apples, any sweet, crisp apple is a worthy substitute. Want to make this salad a main meal? Top with some rotisserie chicken, chickpeas or tofu.

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Very Green Lentil Soup

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Lentils seem to go well with just about anything, and here they play well with a collection of greens and some cumin and coriander to add a gentle spicy note to this soup recipe. The result is a hearty winter soup with layers of flavor. Both French green lentils (available in natural-foods stores and specialty markets) and more commonly available brown lentils are delicious in this soup. The French green lentils hold their shape better when cooked, while brown lentils will start to break down a bit.

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Mushroom & Tofu Stir-Fry

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This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.

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Black Bean-Cauliflower "Rice" Bowl

Black Bean-Cauliflower "Rice" Bowl
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This aromatic cauliflower rice bowl comes together in minutes and is a simple meal for one. Using frozen riced cauliflower instead of rice keeps the carbs in check--and makes for quicker prep.

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Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash

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This spaghetti-squash-for-pasta swap slashes both carbs and calories by 75 percent for a delicious, creamy casserole you can feel good about eating. It's worth roasting the squash versus cooking it in the microwave if you have the time: the flavor gets sweeter and more intense.

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EatingWell's Eggplant Parmesan

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Here we bake breaded eggplant for crispy results with fewer calories to boot. This makeover of the classic recipe was originally developed by our Test Kitchen in 1995 and got an update in 2020 for our 30th anniversary issue.

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Slow-Cooker Mediterranean Diet Stew

Slow Cooker Mediterranean Diet Stew in White Bowl
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With a focus on vegetables, fiber-rich legumes and healthy fats, this slow-cooker stew fits the bill for those following the Mediterranean diet. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. A drizzle of olive oil to finish pulls together the flavors of this easy vegan crock-pot stew.

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Vegan Coconut Chickpea Curry

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To make this 20-minute vegan curry even faster, buy precut veggies from the salad bar at the grocery store. To make it a full, satisfying dinner, serve over cooked brown rice. When shopping for simmer sauce, look for one with 400 mg of sodium or less and check the ingredient list for cream or fish sauce if you want to keep this vegan. If you like a spicy kick, add a few dashes of your favorite hot sauce at the end.

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Falafel Salad with Lemon-Tahini Dressing

falafel salad with Lemon-Tahini Dressing
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Deep-fried falafel can be a total grease bomb. But these pan-seared falafel still get crispy in just a few tablespoons of oil with equally satisfying results. Be sure to use dried, instead of canned, chickpeas in this healthy recipe--canned chickpeas add too much moisture.

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Sweet Potato-Black Bean Burgers

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These vegan sweet potato-black bean burgers spiced with curry powder are easy to make. Blending the mixture with your hands gives you a soft, uniform texture then the outside gets crispy by cooking in a cast-iron pan. To make this recipe gluten-free too, use gluten-free oats and serve the patty in a lettuce wrap, omitting the bun.

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Butternut Squash & Black Bean Enchiladas

Butternut Squash & Black Bean Enchiladas
Credit: Greg DuPree
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A crisp, citrusy slaw contrasts nicely with the enchiladas' creamy squash filling.

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One-Pot Tomato Basil Pasta

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This one-pot pasta with tangy tomato-basil sauce is a simple, fast and easy weeknight dinner. All of your ingredients go into one pot, and with a bit of stirring and about 25 minutes of cook time, you'll have a healthy dinner the whole family will enjoy.

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Slow-Cooker Vegetarian Chili

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Grab your crock pot for this delicious and easy slow-cooker vegetarian chili with beans, fire-roasted tomatoes, bell peppers and sweet potatoes. The recipe requires just 20 minutes of active time: after a bit of chopping, you just dump the ingredients in the slow cooker and let it do the work. Adding a squeeze of lime juice and a sprinkle of cilantro just before serving brightens up the flavors. Top it with some shredded cheese, if you'd like, or serve it as-is to keep it vegan. Either way, this healthy chili is sure to become a go-to when you want a satisfying and healthy dinner.

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By Jessica Ball, M.S., RD

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    1 of 16 Baked Eggs, Tomatoes & Chiles (Shakshuka)
    2 of 16 Kale & White Bean Potpie with Chive Biscuits
    3 of 16 Cauliflower Rice-Stuffed Peppers
    4 of 16 Apple-Cranberry Spinach Salad with Goat Cheese
    5 of 16 Very Green Lentil Soup
    6 of 16 Mushroom & Tofu Stir-Fry
    7 of 16 Black Bean-Cauliflower "Rice" Bowl
    8 of 16 Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash
    9 of 16 EatingWell's Eggplant Parmesan
    10 of 16 Slow-Cooker Mediterranean Diet Stew
    11 of 16 Vegan Coconut Chickpea Curry
    12 of 16 Falafel Salad with Lemon-Tahini Dressing
    13 of 16 Sweet Potato-Black Bean Burgers
    14 of 16 Butternut Squash & Black Bean Enchiladas
    15 of 16 One-Pot Tomato Basil Pasta
    16 of 16 Slow-Cooker Vegetarian Chili

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