Heart-Healthy, Vegetarian Recipes

This dish is a satisfying vegetarian meal complete with spinach, beans and polenta, inspired by classic Spanish flavors. Note: Look for smoked paprika with other specialty spices; it’s available in three varieties: sweet, bittersweet and hot. Sweet is the most versatile, but if you like a little bit of heat, choose the hot variety. You can find Spanish products in specialty-foods stores or online at tienda.com. Make it a Meal: Enjoy with a green salad tossed with sherry vinaigrette and a glass of Jean-Luc Colombo Côtes du Rhône.

Smoked paprika is available in three...

A riff on the Egyptian classic ful medames, a highly seasoned fava bean mash, this version is made with easier-to-find edamame. Edamame (fresh green soybeans) have been shown to lower LDL cholesterol. They can be found shelled in the freezer section of well-stocked supermarkets. This stew is great served with couscous, bulgur or warm whole-wheat pita bread to soak up the sauce.

Tip: Edamame are found in the natural-foods freezer section of large supermarkets and natural-foods stores, sold both in and out of the “pods.” For this recipe, you’ll need the shelled...

Filled with bell peppers, pinto beans, mushrooms and onions, these colorful enchiladas can be mostly made ahead--perfect for entertaining. Pass some crumbled queso fresco, chopped fresh cilantro and diced avocado at the table.

Note: Check labels of vegetable broth, spices and beans: some brands may contain unexpected allergens or gluten, which people with celiac disease can’t tolerate.

Per serving: 260 calories; 7 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 43 g carbohydrate; 8 g protein; 9 g fiber; 752 mg sodium; 718 mg potassium; added sugars

Carbohydrate...

The tropical flavors of the hot chile-spiked pineapple noodles that accompany the crispy tofu in this dish will take the chill out of any cold day.

Tip: To remove the stem and strings at the same time from sugar snap peas, hold the stem between your thumb and index finger, snap and pull down.

Per serving: 444 calories; 19 g fat (2 g sat, 6 g mono); 0 mg cholesterol; 50 g carbohydrate; 19 g protein; 6 g fiber; 599 mg sodium; 264 mg potassium; added sugars

Carbohydrate Servings: 3

Exchanges: 1 1/2 starch, 1 fruit, 1 vegetable, 1 medium-fat meat, 2 1/2 fat

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If you’ve never had roasted tofu before, here’s a great way to start. Toss tofu and asparagus in a tangy orange- and basil-scented sauce, made rich and savory with miso. Serve with brown rice or couscous and an orange-and-fennel salad.

Ingredient note: Red miso (akamiso) is a salty fermented paste made from barley or rice and soybeans. Find it in the refrigerated section near tofu. Use it for sauces, marinades or soup.

Per serving: 152 calories; 9 g fat (2 g sat, 5 g mono); 0 mg cholesterol; 10 g carbohydrate; 10 g protein; 4 g fiber; 482 mg sodium; 316 mg...

Cooking crumbled firm tofu in a skillet approximates the fluffy texture of scrambled eggs in this vegetable-studded, vegetarian main dish. Enjoy it for breakfast, lunch or dinner. Serve with steamed corn tortillas, some extra salsa and black beans.

Per serving: 202 calories; 12 g fat (4 g sat, 5 g mono); 13 mg cholesterol; 12 g carbohydrate; 13 g protein; 3 g fiber; 501 mg sodium; 422 mg potassium; added sugars

Carbohydrate Servings: 1

Exchanges: 2 vegetable, 1 1/2 medium fat meat, 1 fat

Nutrition Bonus: Calcium (35% daily value), Vitamin C (20% dv), Iron &...

This vegetarian version of the classic Chinese stir-fry, Moo Shu, uses already-shredded vegetables to cut down on the prep time. Serve with warm whole-wheat tortillas, Asian hot sauce and extra hoisin if desired.

Shopping tip: Hoisin sauce is a dark brown, thick, spicy-sweet sauce made from soybeans and a complex mix of spices. Look for it in the Asian section of your supermarket and in Asian markets.

Per serving: 171 calories; 9 g fat (2 g sat, 4 g mono); 212 mg cholesterol; 14 g carbohydrate; 11 g protein; 4 g fiber; 328 mg sodium; 226 mg potassium; 0 g added sugars

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In this one-skillet supper, we toss dark leafy greens, diced tomatoes and white beans with gnocchi and top it all with gooey mozzarella. Serve with a mixed green salad with vinaigrette.

Tip: Look for shelf-stable gnocchi near other pasta in the Italian section of most supermarkets.

Per serving: 327 calories; 7 g fat (2 g sat, 3 g mono); 8 mg cholesterol; 56 g carbohydrate; 14 g protein; 6 g fiber; 587 mg sodium; 360 mg potassium; added sugars

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable, 1 lean meat, 1 fat

Nutrition Bonus: Vitamin A (50% daily...

This smoky mushroom-filled quesadilla is reminiscent of pulled pork. A touch of chipotle chile pepper adds extra heat. Serve with coleslaw and guacamole.

Ingredient note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep up to 2 weeks in the refrigerator or 6 months in the freezer. Ground chipotle, made from dried smoked jalapeños, can be found in the specialty-spice section of most supermarkets or online at penzeys.com.

Per serving:...

Ma Po Tofu, a classic dish from the Sichuan province of China, inspired this recipe. The original is made with soft tofu and ground pork or beef with plenty of heat from dried chile peppers and Sichuan peppercorns. Portobello mushrooms stand in for the meat in our vegetarian version and convenient jarred chile-garlic sauce gives it plenty of kick. Serve with brown rice.

Note: Chile-garlic sauce (also labeled chili-garlic sauce, or paste) is a blend of ground chiles, garlic and vinegar. It can be found in the Asian section of large supermarkets and will keep for up to 1 year in the...