Diet-Friendly Recipes

1.Curried chickpeas in coconut-peanut sauce

BEANS ARE CONSIDERED a protein-rich vegetable that also serves as a good source of fiber. They help you feel full for a reasonable amount of calories. To add even more fiber to this meal, serve over brown rice or quinoa instead of white rice.

Nutrition (per serving)

Calories: 414; total fat: 61g; protein: 15g; carbohydrates: 61g; sugar: 5g; fiber: 12g; cholesterol: 0mg; sodium: 480mg

Prep Time: 15min

Cook Time: 20min

Ingredients

1. 1 Tbsp olive oil
2. 1/2 medium onion, chopped
3. 1 (15-oz) can chickpeas (garbanzo beans), rinsed and drained
4. 1 (14.5-oz) can no-salt-added petite diced tomatoes, undrained
5. 1 cup canned, unsweetened coconut milk
6. 1/4 tsp crushed red pepper flakes
7. 1-2 tsp curry powder
8. 1 Tbsp crunchy peanut butter
9. Juice of half a lime
10. 1 cup cooked rice

How to make it

1. Heat oil in a large saucepan over medium-high heat; add onion, and sauté 5 minutes or until tender.
2. Stir in chickpeas, tomatoes, and next 4 ingredients (through peanut butter). Cover, reduce heat, and simmer 15 minutes. Remove from heat; stir in lime juice.
3. Serve over rice.

2.Tuscan white beans with pasta and garlic

PASTA CAN ABSOLUTELY be part of a fat-fighting meal, especially when it’s made with whole wheat. Fiber, found in both whole grains (like whole-wheat pasta) and vegetables, helps fight hunger while providing antioxidants and minerals like potassium, which help with muscle contractions.

Nutrition (per serving)

Calories: 446; total fat: 6g; saturated fat: 1g; protein: 18g; carbohydrates: 78g; sugar: 3g; fiber: 20g; cholesterol: 0mg; sodium: 257mg

Prep Time: 10min

Cook Time: 15min

Ingredients

• 2 Tbsp olive oil
• 12 oz whole-wheat penne pasta
• 1 small onion, diced
• 4-6 garlic cloves, minced
• 8 oz portabella mushrooms, roughly chopped
• 1 head of broccoli, chopped into florets
• 6 oz dry white wine
• 6 oz mushroom stock (mushroom bouillon cube or vegetable broth could also be used)
• ½ cup diced sundried tomatoes
• ½-1 tsp crushed red pepper flakes
• 2 (15-oz) cans of cannellini beans
• ¼ cup nutritional yeast, optional

How to make it

1. Bring a 6- to 8-quart pot of salted water to a boil. Add 1 teaspoon olive oil and pasta, stir, and cook until done. Drain, and set aside.
2. In a large saucepan over medium-high heat, add 1 tablespoon plus 2 teaspoons of olive oil and diced onion, and sauté until translucent. Add minced garlic, mushroom, and broccoli. Cook until soft, stirring often, for 5-7 minutes. Add the white wine, mushroom broth, sundried tomatoes, and red pepper flakes to the saucepan. Bring to a boil.
3. Let simmer until liquid is reduced by about half, stirring occasionally. If the mixture is thick add up to ¼ cup of water.
4. Add cannellini beans and pasta to the liquid. Combine together. Add Parmesan cheese or nutritional yeast, if desired, and season with sea salt and pepper. Serve warm.

3.Peanut butter chocolate chip no-bake protein bars

WHIP UP A batch before hitting the gym, and place in the refrigerator or freezer for a quick and easy post-workout snack or dessert that will help keep your body’s metabolism going strong.

Note that they do contain a slightly higher amount of sugar than many packaged bars, but that sugar is coming from the dates in a natural form. Still, if you're watching your sugar intake, indulge in one after a workout when your metabolism is still revved, or save it for a dessert.

Nutrition (per bar)

Calories: 192; total fat: 5g; saturated fat: 1g; protein: 7g; carbohydrates: 32g; sugar: 19g; fiber: 5g; cholesterol: 0mg; sodium: 52mg

Prep Time: 10min

Cook Time: 10min

Ingredients

• 2 cups rolled oats
• ¼ cup vanilla protein powder
• ½ cup natural peanut butter
• 10 medjool dates, pitted
• 7 Tbsp water
• 3 Tbsp dark chocolate chips

How to make it

1. In a food processor, blend the oats into a fine meal. Add the protein powder, dates, and peanut butter; blend for 30-45 seconds. Add the water in 2-3 tablespoon increments, pulsing until combined.
2. Transfer mixture to a bowl, and stir in chocolate chips.
3. Line an 8x8" (or 10x6") baking pan with parchment paper. Transfer ingredients to pan, and press down firmly with a spoon or spatula until it is in a smooth, compact, even layer.
4. Freeze for 20 minutes or refrigerate for 2 hours to set. Slice into 12 bars, and serve. Refrigerate in an air-tight container for up to 10 days.

4.Beetball subs

THESE KILLER BEETBALLS can be served on whole grain hoagie rolls, or save a few calories and serve over carb-free spaghetti squash. Make a cashew-based (vegan) cheese sauce to drizzle over the beetballs—it adds both healthy fat and protein.

Nutrition (per sandwich)

Calories: 692; total fat: 10g; saturated fat: 2g; protein: 29g; carbohydrates: 80g; fiber: 23g; cholesterol: 0mg

Prep Time: 30min

Cook Time: 30min

Ingredients

For the beetballs:

• 1 lb raw beets, peeled
• 4 cups cooked lentils
• 1 medium yellow onion, peeled and cut into quarters
• ¼ block firm tofu, drained
• 1½ cups quick cook oats
• 2 Tbsp tomato paste
• 2 Tbsp Italian seasoning
• 2 tsp salt
• 1 tsp pepper
• For the cashew 'cheese' sauce:
• Juice of 1 lemon
• 1 clove garlic, peeled
• 1½ cups raw cashews
• 1 cup water
• Salt and pepper
• Low-sodium marinara sauce
• 4 whole grain hoagie rolls

How to make it

1. For the beetballs: Preheat oven to 400°, and line a baking sheet with parchment paper.
2. Using shredder attachment, shred beets in food processor. Switch to metal blade, and add shredded beets and onion quarters to the bowl. Pulse. (Alternatively, finely dice onions and beets).
3. Add oats, tofu, and spices. Pulse until tofu is evenly incorporated.
4. In a large mixing bowl, combine lentils with the mixture from the food processor, and stir until well-mixed.
5. Form mixture into balls (about 2 tablespoons), and place them on prepared baking sheet. Bake for 30 minutes.
6. While balls are baking, gently warm marinara sauce in a saucepan on the stove, and make cashew cheesy sauce.
7. For the cashew 'cheese' sauce: Combine the lemon juice, cashews, water, and garlic in a blender, and blend until smooth.
8. Stuff baked balls into each hoagie. Top with spoonfuls of marinara and a drizzle of cheesy sauce.

5.Cassoulet with white beans and garlic breadcrumbs

A CASSOULET IS a French bean stew that's typically filled with pork sausage and high-fat braised meats. This vegan version is much lighter than its traditional counterpart, providing about 530 calories, 27g of protein, and a whopping 20g of fiber.

Nutrition (per serving)

Calories: 533; total fat: 6g; saturated fat: 1g; protein: 27g; carbohydrates: 99g; sugar: 10g; fiber: 20g; cholesterol: 0mg; sodium: 812mg

Prep Time: 15min

Cook Time: 70min

Ingredients

For the garlic breadcrumbs:

• 2 tsp extra-virgin olive oil
• ¼ cup vegan breadcrumbs
• 1 small garlic clove, minced
• 2 Tbsp parsley, finely chopped
• Pinch each of salt and pepper

For the casserole:

• 1 tsp extra-virgin olive oil
• Pinch each of salt and pepper
• 1 ½ cups of thinly sliced onions
• 2 zucchini, diced
• 2 garlic cloves, minced
• 1 tsp dried herbs de Provence
• 1 bay leaf
• 4 sprigs of thyme, leaves only
• 1 (14.5-oz) can of diced tomatoes
• Pinch each of salt and pepper
• 2 (19-oz) cans of white beans (Cannellini, Navy or Great Northern), drained and rinsed
• 2 Tbsp balsamic vinegar
• 1 cup baby spinach leaves, finely chopped

For the polenta:

• 4 cups water
• 1 cup polenta or yellow cornmeal
• 2 tsp extra-virgin olive oil
• Salt and pepper, to taste

How to make it

1. Heat 2 teaspoons of olive oil in a Dutch oven over medium heat. Add in the breadcrumbs and garlic, and a pinch each of salt and pepper. Stir until combined and crumbly, mix with the parsley, and then set aside.
2. Return the pot to the low heat, add in a teaspoon of oil and then add in the onions. Sauté over low heat until caramelized and golden, about 20-25 minutes. Add in the zucchini and cook 2 minutes, until lightly golden. Add in garlic and cook for another 30 seconds. Add in the herbs, bay leaf, thyme, and the tomatoes with their juice, and season with a pinch each of salt and pepper.
3. Bring the mixture to a boil. Reduce the heat to medium-low, add in the white beans and balsamic, and simmer for about 15-20 minutes, until the sauce thickens.
4. Meanwhile, bring the polenta water to a boil in a small saucepot. While whisking gently, pour in the polenta in a steady stream, and whisk until thickened. Reduce the heat to low for about 30 minutes, whisking very hard every 5-10 minutes to make sure you get all the bits off the corners and bottom of the pan. Add in the olive oil, and season with salt and pepper to taste.
5. 5 minutes before you’re ready to serve, stir the spinach leaves into the cassoulet until wilted. Then divide the polenta between four bowls, top with the bean cassoulet and a generous sprinkling of garlic breadcrumbs.

6.Tuscan pasta and garlic

PASTA CAN ABSOLUTELY be part of a fat-fighting meal, especially when it’s made with whole wheat. Fiber, found in both whole grains (like whole-wheat pasta) and vegetables, helps fight hunger while providing antioxidants and minerals like potassium, which help with muscle contractions.

Nutrition (per serving)

Calories: 446; total fat: 6g; saturated fat: 1g; protein: 18g; carbohydrates: 78g; sugar: 3g; fiber: 20g; cholesterol: 0mg; sodium: 257mg

Prep Time:10min

Cook Time:15min

Ingredients

• 2 Tbsp olive oil
• 12 oz whole-wheat penne pasta
• 1 small onion, diced
• 4-6 garlic cloves, minced
• 8 oz portabella mushrooms, roughly chopped
• 1 head of broccoli, chopped into florets
• 6 oz dry white wine
• 6 oz mushroom stock (mushroom bouillon cube or vegetable broth could also be used)
• ½ cup diced sundried tomatoes
• ½-1 tsp crushed red pepper flakes
• 2 (15-oz) cans of cannellini beans
• ¼ cup nutritional yeast, optional

How to make it

1. Bring a 6- to 8-quart pot of salted water to a boil. Add 1 teaspoon olive oil and pasta, stir, and cook until done. Drain, and set aside.
2. In a large saucepan over medium-high heat, add 1 tablespoon plus 2 teaspoons of olive oil and diced onion, and sauté until translucent. Add minced garlic, mushroom, and broccoli. Cook until soft, stirring often, for 5-7 minutes. Add the white wine, mushroom broth, sundried tomatoes, and red pepper flakes to the saucepan. Bring to a boil.
3. Let simmer until liquid is reduced by about half, stirring occasionally. If the mixture is thick add up to ¼ cup of water.
4. Add cannellini beans and pasta to the liquid. Combine together. Add Parmesan cheese or nutritional yeast, if desired, and season with sea salt and pepper. Serve warm.

7.Meatless black bean chilli

VEGETARIAN CHILI IS brimming with protein and fiber. However, if you’re using canned foods like beans and corn, choose “no added sodium” varieties or rinse well before using. Research shows that rinsing beans can help decrease the sodium by up to 40%.

Nutrition (per serving)

Calories: 426; total fat: 5g; saturated fat: 0g; protein: 19g; carbohydrates: 80g; sugar: 19g; fiber: 16g; cholesterol: 0mg; sodium: 990mg

Prep Time:15min

Cook Time:20min

Ingredients

• 1 Tbsp canola oil
• 1 medium red onion, chopped
• 3 cups reduced-sodium vegetable broth
• 2 cans (15.5-oz) black chili beans (I like Bush’s)
• 1 can (15.5-oz) kidney chili beans (I like Bush’s)
• 2 cans (15.5-oz) whole kernel corn, drained (optional)
• 1 can (15-oz) crushed tomatoes
• 3 Tbsp vegan taco seasoning mix packet

How to make it

1. Heat oil in stock pot over medium heat. Add onions, cook, and stir until they begin to soften, about 3 minutes. 
2. Add the seasoning, then stir and cook for 1 minute. Add the beans, broth, tomatoes, and corn; stir well to combine.
3. Bring to a boil, then reduce heat and simmer for 10 minutes. Serve with optional toppings—chopped cilantro, crushed tortilla chips, avocado—if desired.

8.Fully loaded Mexican sweet potato

THESE DELICIOUS SWEET potatoes are piled high with veggies, beans, salsa, and avocado. For about 300 calories each, these spuds make a filling lunch that will keep you full until your next meal.

Nutrition (per serving, without optional meatless chorizo)

Calories: 316; total fat: 11g; saturated fat: 2g; protein: 9g; carbohydrates: 50g; sugar: 10g; fiber: 14g; cholesterol: 0mg; sodium: 435mg

Prep Time:15min

Cook Time: 55min

Ingredients

• 6 sweet potatoes
• 1 medium zucchini
• 1 large onion
• 2 bell peppers
• 1 tomato
• 2 avocados (or guacamole)
• 1 (15-oz) can black beans (or 1¾ cups cooked black beans)
• 8 oz meatless chorizo or meatless meat crumbles (optional)
• 1-2 cloves garlic (or use 1-2 Tbsp minced garlic)
• 1 Tbsp cumin
• 1 tsp chili powder
• ½ tsp cayenne
• Black pepper, to taste
• 6 Tbsp salsa, divided
• Fresh cilantro, optional

How to make it

1. Preheat oven to 375°. While the oven is warming up, scrub the sweet potatoes well with water until clean. (I like to use a veggie brush and a little vinegar.)
2. Place the sweet potatoes on a baking sheet, and put them in the oven. Allow them to bake for about 40 minutes, or until soft.
3. While the potatoes are roasting, wash the veggies. Dice the zucchini, onions, peppers, and tomato.
4. First sauté the garlic and onions until the onions are translucent. Then add the peppers and zucchini. Continue to sauté until the veggies are cooked to desired texture. Add in the spices, and mix until veggies are coated.
5. If using canned beans, strain off the liquid and rinse. Then add the beans to the skillet.
6. If using the meatless chorizo, add this into the skillet too. If it’s not already crumbled, crumble it with your spatula while it is cooking. (I do this by slicing it with the spatula until it’s the size that I want.)
7. Once the veggie mix and the sweet potatoes are finished. Slice the potatoes open with a knife. Mash the inside of the potato to make sure it is cooked thoroughly. Then load the potatoes with the veggie mix. Top with diced tomatoes, fresh cilantro, avocado/guacamole, and salsa.

9.Cauliflower steaks with white beans

THESE MOUTHWATERING CAULIFLOWER steaks are filled with good-for-you nutrients, but not very many calories.

Top the roasted cauliflower steaks with white beans, and serve with a big green salad on the side for a hearty, nutritious meal.

Nutrition (per serving)

Calories: 190; total fat: 5g; saturated fat: 1g; protein: 10g; carbohydrates: 28g; fiber: 12g; cholesterol: 0mg; sodium: 330mg

Prep Time: 15min

Cook Time: 36min

Ingredients

• One medium-size cauliflower, cut into 3 to 4, 1" thick whole slices (about 6 oz per slice), plus remaining florets
• 4 tsp extra-virgin olive oil, divided
• 1½ tsp chopped fresh thyme, divided
• 1 clove garlic, minced
• 1 (15-oz) can cannellini beans, drained and rinsed
• 3/4 cup marinara sauce
• Grated Parmesan cheese (optional)

How to make it

1. Line a large baking sheet with parchment paper.
2. Preheat the oven to 425°. Place the cauliflower on the baking sheet, and brush the “steaks” and florets with 2 teaspoons of the oil. Sprinkle with a pinch of kosher salt and black pepper. Roast until lightly caramelized and the cauliflower is almost cooked through, about 18 minutes. Gently flip over each “steak” and floret, and brush with 1 more teaspoon of the oil. Sprinkle with 1 teaspoon of the thyme, a pinch of salt and pepper, and roast until well-caramelized and the cauliflower stems are cooked through, 10 to 12 minutes.
3. Meanwhile, heat the remaining 1 teaspoon oil in a medium-size skillet over medium-low heat. Add the garlic, and cook 30 to 60 seconds, stirring frequently, until golden and fragrant. Mix in the beans, marinara sauce, and the remaining ½ teaspoon thyme, and cook, stirring frequently, until heated through and bubbly, about 5 minutes.

10.Peanut tofu Buddha bowl

THE HUNGER-DEFYING COMBINATION of 19g of protein, 7g of fiber, and 10g of fat (mostly unsaturated) per bowl will help prevent overeating in-between meals.

Nutrition (per bowl)

Calories: 321; total fat: 10g; saturated fat: 1g; protein: 19g; carbohydrates: 39g; sugar: 2g; fiber: 7g; cholesterol: 0mg; sodium: 251mg

Prep Time: 20min

Cook Time: 15min

Ingredients

For the tofu bowl:

• 2 cups cooked brown rice
• 1 cups shredded carrots
• 2 cups spinach leaves
• 2 cups broccoli florets
• 2 tsp olive oil or additional sesame oil, divided
• 1 cup chickpeas (drained and rinsed, if using canned)
• Salt and pepper
• 16 oz extra-firm tofu, pressed and drained

For the peanut sauce:

• 1-2 Tbsp toasted sesame oil
• ¼ cup low sodium soy sauce
• ¼ cup 100% pure maple syrup
• 2 tsp chili garlic sauce
• ¼ cup creamy or crunchy peanut butter

How to make it

1. Preheat the oven to 400°. Cube tofu and place in a single layer on a non-stick baking sheet, and cook for 25 minutes. If you aren't using a non-stick baking sheet, lightly spray with cooking spray. Remove from oven, and place in a shallow bowl.
2. Whisk together the ingredients for the sauce (sesame oil, soy sauce, maple syrup, chili garlic sauce, peanut butter) until creamy and smooth. Add ½ of the sauce to the tofu bowl, and let marinate while you prepare the rest of the ingredients.
3. Toss the broccoli with 1 teaspoon sesame or olive oil and a pinch of salt and pepper. Place in the oven, and roast for 20 minutes until just tender.
4. Heat remaining olive or sesame oil in a large non-stick skillet over medium heat. Add tofu, in batches, along with the marinating sauce until crispy and golden brown, about 3-4 minutes.
5. To assemble, divide the brown rice among 4 bowls, top each bowl with ¼ cup shredded carrots, ½ cup spinach leaves, ¼ broccoli, ¼ cup garbanzo beans, and a few pieces of tofu. Drizzle with remaining peanut sauce.

11.Farro and white bean veggie burger

FARRO IS AN ancient whole grain that has a pleasant, chewy texture and a nuttier flavor compared to brown rice. One cup of cooked farro contains 220 calories, 5g of fiber, and 8g of protein, making it a great choice for a vegetarian burger.

Combined with white beans, these burgers provide 11g each of muscle-building protein and fiber that will help keep you satisfied.

Nutrition (per serving)

Calories: 354; total fat: 15g; saturated fat: 2g; protein: 11g; carbohydrates: 50g; sugar: 6g; fiber: 11g; cholesterol: 0mg; sodium: 378mg

Prep Time: 30min

 Cook Time:52min

Ingredients

• ¾ cup uncooked farro
• 3 cups water
• 1 tsp reduced sodium vegetable broth base
• One 15-oz can cannellini beans, no salt added, rinsed and drained (liquid reserved), or 1 ¾ cups cooked
• 1 medium onion, finely diced
• 1 cup finely chopped mushrooms
• 1 cup grated carrots (2 medium)
• ¼ cup chopped walnuts
• ¼ cup chopped fresh oregano, or 1 tsp dried
• 2 Tbsp minced fresh chives
• 1/3 cup uncooked old-fashioned oats
• ½ cup whole-grain bread crumbs
• 1 tsp low-sodium herbal seasoning blend
• ¼ tsp freshly ground black pepper
• ¼ tsp turmeric
• Pinch of sea salt, optional
• 3 Tbsp extra-virgin olive oil
• 10 (1 ½-oz ) whole-grain buns
• 10 lettuce leaves
• 3 medium tomatoes, sliced
• 2 avocados, sliced

How to make it

1. Place the farro in a pot with the water and broth base. Stir well, cover, and bring to a boil over medium-high heat. Reduce the heat to medium, cook for 35-40 minutes, and drain any leftover liquid.
2. Place the cannellini beans in a mixing bowl and mash slightly with a potato masher, until thick and lumpy. Mix in the cooked farro, onions, mushrooms, carrots, walnuts, oregano, chives, oats, bread crumbs, herbal seasoning, black pepper, turmeric, and sea salt, if desired. Combine the ingredients using clean hands, then add 2 to 3 tablespoons of the reserved bean liquid to make a thick yet moistened mixture that sticks together. Chill for about 1 hour.
3. In a large skillet, heat 1 tablespoon of the olive oil over medium heat. Form patties out of ½ cup of the bean mixture with your hands, mashing the ingredients together so that they do not crumble. Carefully place 3 to 4 patties at a time into the hot oil, and cook for 6 minutes on each side, turning carefully. Repeat, adding 1 tablespoon of olive oil to the skillet with each batch of patties, until all the patties are done.
4. Serve each patty with 1 bun, 1 lettuce leaf, 2 tomato slices, and 2 avocado slices.

12.Overnight oats with banana, yogurt, and cacao nibs

YOU CAN “COOK” THESE oats by placing them in the fridge overnight to soak, and then enjoy them any time of day—whether it's for breakfast, lunch, dinner, or a late-night snack.

Nutrition (per serving)

Calories: 471; total fat: 11g; protein: 25g; carbohydrates: 71g

Prep Time: 10min

Cook Time: 0

Ingredients

• 1/2 cup Quaker oats
• 1/2 cup low-fat yogurt
• 1 scoop whey protein powder
• 1/3 cup banana, sliced
• 1 Tbsp cacao nibs
• 1 Tbsp honey

How to make it

1. Put Quaker Oats into your container of choice. Add low-fat yogurt. Mix in a scoop of whey.
2. Add a layer of sliced bananas. Top off with cacao nibs and a drizzle of honey.
3. Place in fridge, and enjoy in the morning or a few hours later.

13.Chilled cucumber avocado soup

THIS DELICIOUSLY HYDRATING—NOT to mention filling—no-cook soup is packed with healthy monounsaturated fats, thanks to the large serving of avocados.

Nutrition (per serving)

Calories: 77; total fat: 6g; protein: 2g; carbohydrates: 7g

Prep Time:130min

Cook Time: 0

Ingredients

• 2 large English cucumbers, with peel, coarsely chopped
• 2 avocados, ripe, peeled, pitted
• 2 green onions, coarsely chopped
• 2 garlic cloves
• 2 Tbsp fresh cilantro
• 1/4 jalapeño pepper
• 1/4 cup fresh lime juice
• 1/2 cup water
• 1/2 cup milk (preferably plant-based like almond, hemp, or rice)
• Pinch sea salt (optional)
• Pinch freshly ground black pepper

How to make it

1. Place all items in a large blender, and process on low until very smooth.
2. Transfer to a covered container, and chill well (2 hours) before serving.

14.Mexican chopped salad

THIS DELICIOUS SALAD uses canned black beans to give you a boost of protein. If you’d like to up your intake even further, you can also add shredded chicken, canned tuna, or salmon.

Nutrition (per serving)

Calories: 205; total fat: 11g; protein: 6g; carbohydrates: 26g

Prep Time: 15min

Cook Time: 0

Ingredients

For the salad:

• 1 red, yellow, or orange bell pepper, chopped
• 1/3 cup diced red onion
• 1 cup diced zucchini
• 1 cup diced cucumber (preferably the hothouse variety)
• 1 ear fresh corn, kernels cut off the cob
• 1 jalapeño, minced (depending on how much spice you like)
• 1 (15-oz) can low-sodium black beans, rinsed and drained
• 1/3 cup roughly chopped cilantro

For the cumin-lime dressing:

• 1 large clove garlic, minced
• Zest of one lime
• 1 tsp Dijon mustard
• 2 tsp ground cumin
• 2 Tbsp fresh lime juice
• 3 Tbsp olive oil
• 1/2 tsp kosher salt
• 1/2 tsp black pepper

How to make it

1. In a large, non-reactive bowl combine the bell pepper, red onion, zucchini, cucumber, corn, black beans, jalapeño, and cilantro. Toss to combine.
2. In a small bowl, combine the garlic, lime zest, Dijon mustard, cumin, lime juice, olive oil, salt, and pepper.
3. Whisk until emulsified.
4. Pour dressing over the salad, and toss to combine.
5. Serve chilled or at room temperature.

15.Smashed chickpea and avocado toast

ONE CUP OF chickpeas is an excellent source of fiber, providing 50% of your daily recommended amount. It’s also brimming with protein, with that same cup providing 12g. Avocado is equally nutritious with heart-healthy monounsaturated fats, vitamins C and K, folate, and potassium.

Nutrition (per serving)

Calories: 241; total fat: 8g; protein: 10g; carbohydrates: 34g

Prep Time:5min

Cook Time: 0

Ingredients

• 6 pieces 100% whole-grain bread, toasted
• 2 cups cooked chickpeas, smashed (to soften chickpeas, nuke them in a microwave-safe bowl for a few minutes)
• 1 large avocado, chopped
• 1/4 cup chopped onion
• 2 tsp garlic powder
• 1 Tbsp fresh lemon juice
• Salt, black pepper, and crushed red pepper

How to make it

1. In a large bowl, add chickpeas and use a fork to smash them.
2. Add chopped avocado, onions, garlic powder, salt, pepper, and lemon juice. Combine them together.
3. Scoop it over toast, and sprinkle crushed red pepper.