Stir a few ingredients together in your slow cooker, add chicken breasts and you’ve got a chicken dinner with a velvety Thai inspired peanut sauce ready when you are. We add crisp-tender broccoli, but green beans, carrots, baby corn or a long list of other veggies are welcome. The trick is to briefly microwave or steam the veggies and stir them through the sauce right before serving so they’re not overcooked. Serve over brown rice or quinoa.

Active time: 10 minutes | Total time: 4 hours, 10 minutes (low) or 2 hours, 10 minutes (high)

Slow Cooker Peanut Chicken With Broccoli

Ingredients

• 1/2 cup light coconut milk
• 1/4 cup smooth peanut butter
• 2 tbsp rice vinegar
• 1 tbsp brown sugar
• 1 tbsp low-sodium soy sauce
• 2 tsp Thai red curry paste
• 1 tsp lemongrass paste
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1 lb boneless, skinless chicken breasts
• 4 cups broccoli florets
• 1 tsp cornstarch

Directions

In a 6-quart slow cooker, whisk together the coconut milk, peanut butter, rice vinegar, brown sugar, soy sauce, red curry paste, and lemongrass paste until smooth. Stir in the onion and garlic. Add the chicken and stir to coat.

Cover and cook on low for 3½–4 hours or on high for 2–2½ hours, until the chicken reaches an internal temperature of 165°F (74°C).

Transfer the chicken to a cutting board and slice or shred into bite-size pieces. Pour the cooking liquid into a small saucepan. In a small bowl, whisk together the cornstarch and 1 tbsp cold water until smooth, then stir into the saucepan. Bring to a simmer over medium heat, stirring frequently, until the sauce has thickened, about 2 minutes. Remove from heat.

While the sauce thickens, combine the broccoli with 2 tbsp water in a microwave-safe bowl and microwave on high for 2–3 minutes, or until crisp-tender. Alternatively, steam the broccoli on the stovetop for about 3 minutes. Drain.

Arrange the chicken and broccoli on a serving platter or divide between bowls. Pour the sauce over the top and serve immediately.

Serves: 4 | Serving Size: 4 oz. chicken, 1 cup broccoli, 1/4 cup sauce

Nutrition (per serving): Calories: 320; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 3g; Cholesterol: 83mg; Sodium: 369mg; Carbohydrate: 17g; Dietary Fiber: 3g; Sugar: 7g; Protein: 32g

Nutrition Bonus: Calcium: 7%; Iron: 8%; Potassium: 809mg; Vitamin A: 1%; Vitamin C: 140%

Originally published: January 17, 2020; Updated May 2026

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Roasting the cauliflower for this vegan soup makes it nutty and cancels out any of the brassica funk cauliflower can have when boiled. Oat milk and a russet potato make the soup thick and creamy, without adding any dairy. A stick blender, also called an immersion blender, is an inexpensive kitchen gadget that makes pureed soups a breeze to throw together, but a regular kitchen blender works, too. Pair this delicious soup with a protein source for a complete, balanced meal.

Active time: 60 minutes | Total time: 1 hour 5 minutes

Creamy Roasted Cauliflower Soup

Ingredients

• 1 medium (588g) head of cauliflower
• 2 tbsp olive oil, divided
• 4 whole garlic cloves
• ½ tsp freshly ground black pepper
• ¼ tsp salt
• 1 medium onion, chopped
• 4 cups low-sodium vegetable broth
• 1 medium (213g) russet potato, peeled and chopped
• 1 bay leaf
• 1 cup (244g) plain unsweetened oat or hemp milk
• ½ tsp freshly ground nutmeg
• 1–2 tbsp fresh lemon juice
• 2 tbsp chopped parsley, for garnish

Directions

Preheat the oven to 400°F (204°C). Cut the cauliflower into 2-inch florets and thinly slice the center stalk. On a rimmed baking sheet, toss the cauliflower and garlic with 1 tbsp of the olive oil, plus salt and pepper. Roast until the cauliflower is deeply browned in spots, about 30 minutes.

Meanwhile, heat the remaining tbsp of oil in a soup pot over medium heat. Add the onion and cook, stirring occasionally, until translucent and beginning to brown, about 5 minutes.

Transfer the cauliflower and garlic to the pot, reserving 1/2 cup (about 40 g) of the smallest browned pieces for garnish. Add the broth, potatoes, and bay leaf. Bring to a simmer, then cover, reduce the heat to medium-low, and cook until the vegetables are very tender, about 25 minutes.

Discard the bay leaf. Add the oat milk, then puree the soup with an immersion blender directly in the pot until smooth. (Alternatively, blend in batches in a standard blender, venting the lid slightly to release steam.) Stir in the nutmeg and lemon juice. If the soup is too thick, add warm water to thin as needed.

To serve, ladle the soup into bowls and top with the reserved roasted cauliflower and parsley.

Serves: 4 | Serving Size: 2 cups

Nutrition (per serving): Calories: 174; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 356mg; Carbohydrate: 24g; Dietary Fiber: 5g; Sugar: 5g; Protein: 5g
Nutrition Bonus: Potassium: 798mg; Iron: 7%; Vitamin C: 131%; Calcium: 15%

Originally published November 5, 2020; Updated October 2026

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Omega-3-rich salmon gets a creamy miso topping with crunchy panko bread crumbs in this easy one-pan meal. Radishes and baby bok choy cook in the same amount of time and are a unique combo, just when you were getting tired of the usual sheet pan veggies!

This is a great option for a quick, low-maintenance dinner, and it’s packed with anti-inflammatory properties from the salmon (1).

 Active time: 10 minutes | Total time: 25 minutes

Sheet Pan Miso Salmon With Baby Bok Choy

Ingredients

• Cooking spray
• 4 (5-oz./142g) salmon fillets, skin-on
• 3 tbsp mayonnaise
• 1 tbsp white miso paste
• 1 tsp lemon zest, finely grated
• 1 tsp lemon juice
• 1/2 cup (42g) whole-wheat panko crumbs
• 4 small baby bok choy, halved lengthwise (quartered if larger)
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper

Directions

Preheat the oven to 450°F (232°C). Line a rimmed baking sheet with foil and coat generously with cooking spray. Using tweezers or needle-nose pliers, remove any pin bones from the salmon fillets. Arrange the fillets skin-side down in the center of the prepared baking sheet.

In a small bowl, stir together the mayonnaise, miso paste, lemon zest, and lemon juice until smooth. Spread the mixture evenly over the top of each fillet, then gently press the panko crumbs onto the surface so they adhere.

In a medium bowl, toss the bok choy with the oil until evenly coated. Scatter the vegetables around the salmon and season with the salt and pepper. Roast, rotating the pan once halfway through, until the salmon is cooked through to an internal temperature of 145°F, about 12–15 minutes.

To serve, slide a spatula gently between the flesh and skin of each fillet — the skin should release easily from the foil. Transfer to plates, discarding the skin, and serve immediately.

Serves: 4 | Serving Size: 1 salmon fillet, 2 bok choy halves

Nutrition (per serving): Calories: 445; Total Fat: 31g; Saturated Fat: 6g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 11g; Cholesterol: 82mg; Sodium: 569mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 3g; Protein: 32g

Nutrition Bonus: Vitamin D: 156%; Calcium: 11%; Iron: 9%; Potassium: 908mg; Vitamin A: 94%; Vitamin C: 56%

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This 30-minute summer pasta is the perfect recipe to make when the late-summer tomatoes are at their peak. The no-cook sauce gets better as the tomatoes sit with the vinegar, garlic and olive oil and release their sweet juices. When picking out your zucchini, look for small, firm ones that don’t have too many seeds. The heat from the cooked pasta ever so slightly wilts the raw ribbons of zucchini so they’re tender enough to eat, but still retain some of their bite and color.

To give this meal a vegetarian protein and fiber boost, add a 15-oz. can of white beans, which also provide a rustic, hearty flavor.

Active time: 30 minutes | Total time: 30 minutes

No-Cook Tomato Sauce With Zucchini Ribbons

Ingredients

• 1 pint (360g) sungold or cherry tomatoes, halved
• 1/4 cup (56g) olive oil
• 2 tbsp red wine or sherry vinegar
• 1 large garlic clove, minced
• 1/2 tsp salt, divided
• 1/2 tsp black pepper, divided
• 1/4 tsp crushed red pepper
• 8 oz. (227g) long whole-wheat pasta, preferably tagliatelle or pappardelle
• 2 small zucchini
• 4 torn fresh basil leaves

Directions

In a large bowl, combine the tomatoes, olive oil, vinegar, garlic, and crushed red pepper. Season with 1/4 tsp kosher salt and 1/4 tsp freshly ground pepper. Let the mixture stand while you prepare the pasta and zucchini, stirring occasionally and gently pressing on the tomatoes with the back of a spoon to help release their juices.

Using a vegetable peeler or mandoline, shave the zucchini into long, thin ribbons.

Bring a large pot of water to a boil and cook the pasta until al dente. Drain well and immediately transfer the hot pasta to the bowl with the tomato mixture. Add the zucchini ribbons and toss gently to combine. Taste and season with 1/4 tsp salt and 1/4 tsp black pepper.

Divide the pasta among four shallow bowls. Garnish with torn basil leaves, Parmesan cheese, and a sprinkle of flaky sea salt, if desired. Serve warm.

Serves: 4 | Serving Size: About 2 cups

Nutrition (per serving): Calories: 375; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 2g; Cholesterol: 2mg; Sodium: 354mg; Carbohydrate: 48g; Dietary Fiber: 8g; Sugar: 3g; Protein: 10g

Nutrition Bonus: Calcium: 6%; Iron: 15%; Potassium: 636mg; Vitamin A: 13%; Vitamin C: 47%

Originally published September 1, 2020; Updated June 2026

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This easy, flavor-packed dinner can be assembled in the morning in your slow cooker so you have dinner waiting for you when you get home. The tomatillos cook down into a tangy stew that gets a kick of heat from jalapeño and canned green chilies, while the boneless skinless chicken thighs become tender and practically fall apart when you shred them. Serve the chili verde over a bed of steamed rice with your favorite toppings, or with warm tortillas for dipping. We like to top it with a dollop of Greek yogurt for added creaminess.

This is a recipe you can mold to your nutritional needs. You can alter the nutrition by intentionally choosing toppings — add avocados and Greek yogurt if you want to bump up the calories, or radishes if you want extra flavor and crunch without adding many calories. You can also add a can of white beans for extra protein and fiber (1).

Active time: 25 minutes | Total time: 4–6 hours, 25 minutes

Slow Cooker Chicken Chile Verde

Ingredients

• 2 tbsp olive oil
• 1 1/2 lb (680g) tomatillos, husks removed and halved or quartered, if large
• 1 small yellow onion, finely diced
• 5 garlic cloves, smashed
• 1 jalapeño, seeded and minced
• 1/4 cup cilantro leaves, finely chopped
• 1 4-oz. can chopped green chiles
• 1 tsp cumin seeds
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 1/2 lb (680g) boneless, skinless chicken thighs
• 2 tbsp fresh lime juice, plus more as needed

Directions

In the insert of a 5–7-quart slow cooker, heat the oil on the sauté setting until shimmering. If your slow cooker does not have a sauté setting, heat the oil in a large nonstick skillet over moderately high heat, then transfer the contents to the slow cooker before proceeding.

Add the tomatillos and cook, stirring occasionally, for 8–10 minutes, until they begin to brown and soften. Add the onion, garlic, jalapeño, cilantro, green chiles, cumin seeds, and ½ cup water and stir to combine. 

Season the chicken thighs all over with salt and pepper and nestle them into the tomatillo mixture. Cover and cook on high for 2-3 hours or on low for 4-6 hours, until the chicken is very tender and pulls apart easily.

Transfer the chicken to a cutting board and let rest for 10 minutes. Using two forks, shred the meat into bite-size pieces. 

Meanwhile, use the back of a large spoon or an immersion blender to mash or partially blend the tomatillos to your desired consistency. Stir the shredded chicken back into the sauce along with the lime juice and season with additional salt, pepper, and lime juice as needed.

Serve with your desired toppings and sides.

Serves: 6 | Serving Size: 1 1/2 cups

Nutrition (per serving): Calories: 234; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 2g; Cholesterol: 107mg; Sodium: 379mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 6g; Protein: 24g

Nutrition Bonus: Calcium: 3%; Iron: 11%; Potassium: 690mg; Vitamin A: 5%; Vitamin C: 33%

Originally published: February 5, 2021; Updated May 2026

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Go ahead and buy the big bag of mandarin oranges. You might eat most of them out of hand, but save a few to use in this citrus-kissed smoothie. A serving of protein powder makes sure you’ll be satisfied all morning long, and you’ll get immune-boosting vitamin C thanks to the mandarins (1).

Active time: 5 minutes | Total time: 5 minutes

Mandarin-Ginger Smoothie

Ingredients

• 1/2 cup (123g) nonfat plain Greek yogurt
• 1/2 cup (122g) unsweetened soy milk
• 2 small mandarins, peeled (save a segment for garnish)
• 1/2 large banana, frozen
• 1 cup (13g) fresh spinach
• 1 tsp minced fresh ginger
• 1/4 tsp turmeric
• 1/4 tsp ground black pepper
• 1/2 serving plain whey protein powder

Directions

Place all of the ingredients in a high-powered blender. Secure the lid and blend, starting on low speed and increasing to high, until completely smooth.

Pour into a glass, garnish with the reserved mandarin segment if desired, and serve immediately.

Serves: 1 | Serving Size: 1 smoothie

Nutrition (per serving): Calories: 350; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 2g; Cholesterol: 33mg; Sodium: 189mg; Carbohydrate: 48g; Dietary Fiber: 6g; Sugar: 34g; Protein: 33g

Nutrition Bonus: Calcium: 46%; Iron: 12%; Potassium: 1093mg; Vitamin A: 193%; Vitamin C: 104%

Originally published January 2021; Updated May 2026

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Cloud buns are a great no-grain alternative to hamburger buns. In this recipe, they hold juicy homemade salmon burgers for a healthy dose of omega-3 fatty acids (1). Chilling the salmon cakes after forming them makes them less fragile and easier to flip in the pan, so don’t skip this step. Serve with sliced cucumbers sprinkled with rice wine vinegar for a complete meal.

Active time: 25 minutes | Total time: 1 hour

Salmon Burgers on Cloud Buns

Ingredients

For the buns

• Cooking spray
• 3 large eggs
• 1/4 tsp cream of tartar
• 1/4 tsp salt
• 4 tbsp (57g) cream cheese at room temperature
• 1/2 tsp nutritional yeast (optional)
• 1/2 tsp sesame seeds

For the burgers

• 1 1/4 lb (567g) skinless salmon fillet, pin bones removed
• 2 green onions, finely chopped
• 5 tbsp (70g) mayonnaise, divided
• 3/4 tsp dried dill
• 1/2 tsp lemon zest, finely grated
• 1/4 tsp salt
• 1/8 tsp ground black pepper
• 1 tbsp dill pickle, finely chopped
• 1 tsp lemon juice
• 4 medium romaine lettuce leaves

Directions

Preheat the oven to 300°F (149°C). Line a baking sheet with parchment paper and coat with cooking spray. Separate the eggs, putting the egg whites in a medium mixing bowl and the egg yolks in a large mixing bowl. Add the cream of tartar and salt to the egg whites. Beat with a handheld mixer until the egg whites form stiff peaks when you stop and lift the beaters. Set aside.

Add the cream cheese and nutritional yeast (optional) to the bowl with the egg yolks and beat until smooth. Gently fold the egg whites into the egg yolk mixture with a rubber spatula, making sure not to knock the air out of the egg whites; the mixture should still be foamy and fluffy. Spoon the mixture into 8 mounds on the prepared baking sheet, spreading the mixture into 4-in rounds. Sprinkle 4 of the rounds with the sesame seeds. Bake until light golden brown, about 25 minutes. Transfer the buns to a cooling rack and set aside.

Cut the salmon into 1/4-in chunks. Working in small batches, chop the salmon into smaller bits with a sharp knife until the mixture is in tiny pieces, about 1/8 inch. Put the salmon in a medium bowl and add the green onions, 2 tbsp mayonnaise, dill, lemon zest, salt and pepper. Stir well to combine. Divide into 4 portions (about a heaping 1/2 cup). With slightly moist hands, press each portion into a 4-in wide patty. Put the patties on a parchment-lined plate and refrigerate for 30 minutes.

Meanwhile, make the tartar sauce by combining the remaining 3 tbsp mayonnaise with the lemon juice and pickle; set aside. Coat a nonstick pan with cooking spray and set over medium heat. Add the salmon patties and cook without moving them until golden brown on the first side, about 4 minutes. Gently flip the burgers with a silicone spatula and cook on the second side until the burgers are just cooked (the center will be opaque pink), about 2–3 minutes. Do not overcook, or the burgers will be dry.

Put the salmon burgers on the bottom side of the 4 buns that don’t have sesame seeds. Top each burger with tartar sauce, lettuce and the remaining buns, sesame side-up. Serve immediately.

Serves: 4 | Serving Size: 1 bun, 1 burger and 1 ½ tbsp tartar sauce

Nutrition (per serving): Calories: 358; Total Fat: 25g; Saturated Fat: 7g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 9g; Cholesterol: 218mg; Sodium: 840mg; Carbohydrate: 3g; Dietary Fiber: 1g; Sugar: 1g; Protein: 30g

Nutrition Bonus: Potassium: 169mg; Iron: 6%; Vitamin C: 6%; Calcium: 5%

Originally published March 28, 2021; Updated June 2026

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Lettuce wraps are an easy way to enjoy a low-carb meal. This recipe features lean ground turkey sautéed with zucchini and mushrooms served on butter lettuce leaves. You can make the lettuce wrap filling ahead of time, freeze it, then reheat and eat when you’re ready. If you’re packing lettuce wraps for lunch, make sure to store the lettuce leaves separately.

Active time: 25 minutes | Total time: 30 minutes

Ground Turkey Lettuce Wraps

Ingredients

• 1 tbsp olive oil
• 1 small yellow onion, diced
• 3 oz. (150 g) mushrooms (about 8–10 medium), diced
• 1 medium zucchini, diced
• 2 cloves garlic, minced
• 1 lb lean (93/7) ground turkey
• 1/2 cup tomato sauce
• 1 tsp sugar
• 1 tbsp chili powder
• 1 tbsp paprika
• 1/2 tsp salt
• 1/2 tsp black pepper
• 24 butter lettuce leaves
• 8 tbsp nonfat plain Greek yogurt

Directions

Heat a large sauté pan over medium-high heat. Add the oil, zucchini, and mushrooms and cook, stirring occasionally, until they begin to brown, about 4–5 minutes.

Add the onion and continue to cook for another 3–4 minutes, until softened. Add the garlic and cook for 30 seconds more, until fragrant.

Add the ground turkey and increase heat to medium-high. Cook, breaking up the meat as it cooks for about 10–12 minutes, or until it reaches an internal temperature of 165°F.

Add the tomato sauce, sugar, chili powder, paprika, salt and black pepper and simmer for 4 minutes, or until slightly thickened. Remove from heat.

To serve, spoon 1/4 cup of the turkey mixture onto each lettuce leaf. Top each wrap with 1 tsp nonfat plain Greek yogurt and serve immediately.

Serves: 4 | Serving Size: 1 1/2 cups turkey mixture + 6 lettuce leaves + 6 tsp nonfat plain Greek yogurt

Nutrition (per serving): Calories: 281; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 4g; Cholesterol: 86mg; Sodium: 583mg; Carbohydrate: 12g; Dietary Fiber: 4g; Sugar: 6g; Protein: 27g

Nutrition Bonus: Potassium: 822mg; Iron: 18%; Vitamin A: 63%; Vitamin C: 20%; Calcium: 11%

Originally published: October 15, 2016; Updated April 2026

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Omega-3-rich salmon is the perfect fish for grilling — its naturally high fat content keeps it moist and flavorful over high heat, making it far more forgiving than leaner fish that can dry out quickly on the grill (1). Bold and satisfying, salmon can stand up to big flavors, which is why it pairs so beautifully with this zesty Sriracha aioli. These sliders come together in just 20 minutes and are impressive enough to serve at your next cookout.

Active time: 20 minutes | Total time: 20 minutes

Salmon Sliders with Sriracha Aioli 

Ingredients

• Cooking spray
• 1/3 cup (83g) light mayonnaise
• 1 tbsp fresh cilantro, chopped
• 1 tbsp Sriracha pepper sauce
• 1 tsp low-sodium soy sauce
• 1 lb (455g) sockeye salmon fillet, skin and pin bones removed
• 8 slider buns
• 1 cup packed baby arugula

Directions

Prepare a charcoal fire or preheat a gas grill to medium-high heat. Coat the grill rack with cooking spray.

In a small bowl, combine the mayonnaise, cilantro, Sriracha, and soy sauce. Cover and refrigerate until ready to serve.

Cut the salmon into 8 pieces, about 55g each. Grill for 3–5 minutes, turning once, until the salmon reaches an internal temperature of 145°F. Thin tail pieces may be grilled on lightly greased foil and stacked after grilling if needed.

Spread about 1 tsp of the aioli on the cut side of each bottom bun. Top with the salmon and arugula then place the top bun in place. Secure with a pick if desired and serve immediately.

Serves: 4 | Serving Size: 2 sliders (each includes 2 oz. salmon + 1 tsp sauce)

Nutrition (per serving): Calories: 446; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 6g; Cholesterol: 63mg; Sodium: 739mg; Carbohydrate: 36g; Dietary Fiber: 2g; Sugar: 5g; Protein: 30g

Nutrition Bonus: Potassium: 509mg; Iron: 12%; Vitamin A: 9%; Vitamin C: 6%; Calcium: 10%

Originally published: September 12, 2015; Updated June 2026

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Say bye to bland burgers. These lean chicken patties are spiced up with smoky chipotle peppers for a bold, satisfying bite. And nothing pairs better with a burger than a side of fries — crispy, chili-roasted sweet potato fries add a welcome kick to round out the meal.

Active time: 20 minutes | Total time: 50 minutes

Spicy Chicken Burger with Sweet Potato Fries

Ingredients

For the spicy chicken burger:

• 1 lb (454g) ground chicken breast
• 2 tsp grated onion
• 1 tsp chipotle peppers in adobo sauce, chopped
• 1 tsp ground cumin
• 1/4 tsp salt
• 1 large (35g) egg white
• 1 tsp olive or canola oil
• 4 whole-grain burger buns, split and toasted if desired
• 4 lettuce leaves
• 4 tomato slices

For the sweet potato fries:

• 2 medium (150g each) sweet potatoes
• 1 tsp olive oil
• 1 tsp chili powder

Directions

Preheat the oven to 400°F (200°C).

Peel the sweet potatoes and cut into 1/2-inch wedges, cutting pieces to the same size for even cooking. Toss with 1 tsp olive oil and chili powder. Spread on a nonstick baking sheet or a baking sheet lined with nonstick aluminum foil. Bake, turning once, for 30–35 minutes, or until crisp and golden brown.

Meanwhile, combine the ground chicken, grated onion, chipotle peppers, cumin, salt, and egg white in a medium bowl and mix well with your hands. Shape into 4 patties.

Heat the oil in a large nonstick skillet over medium-high heat, swirling to coat the bottom. Add the patties and cook for 4–5 minutes per side, or until completely cooked through and the internal temperature reaches 165°F (74°C).

Serve the burgers on the buns with the lettuce and tomato. Serve with the sweet potato fries.

Serves: 4 | Serving Size: 1 burger and 1/2 sweet potato

Nutrition (per serving): Calories: 346; Total Fat: 6g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 0g; Cholesterol: 55mg; Sodium: 371mg; Carbohydrate: 40g; Dietary Fiber: 3g; Sugar: 6g; Protein: 32g

Nutrition Bonus: Potassium: 492mg; Iron: 5%; Vitamin A: 49%; Vitamin C: 25%

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Robust spices toasted with canned chickpeas form the anchor of this quick lunch. The spiced chickpeas are piled onto a bed of lemony, salted yogurt, along with tomato, cucumber and avocado. The result is a filling vegetarian meal packed with fiber.

RD Tip: Chickpeas are a good source of fiber and protein. In fact, this recipe provides 48% of the daily fiber recommendations for women and 32% of daily fiber for men (1).

Active time: 10 minutes | Total time: 15 minutes

Shawarma-Spiced Chickpea Bowls

Ingredients

• 2 tsp olive oil
• 1/2 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika
• 1/4 tsp ground turmeric
• 1 (16-oz./454g) can low-sodium chickpeas, rinsed and drained
• 3/4 cup plain 0% Greek yogurt
• 1 tbsp fresh lemon juice
• 1/2 tsp kosher salt, divided
• 1/4 tsp black pepper
• 1 cup tomato, diced
• 1 English cucumber, diced
• 1/2 medium avocado, peeled, pitted and diced

Directions

Heat a medium skillet over medium heat. Add oil to the pan and swirl to coat. Stir in cumin, garlic powder, paprika and turmeric and cook for 30 seconds. Add chickpeas to pan; cook until lightly toasted, stirring frequently, about 5 minutes.

Meanwhile, in a small bowl, combine yogurt, lemon juice, 1/4 tsp salt and pepper. In a medium bowl, combine tomato, cucumber and remaining 1/4 tsp salt.

Spread about 1/4 cup yogurt mixture onto the bottom of two shallow bowls. Arrange about 3/4 cup chickpeas, 1 cup tomato mixture and half of the avocado into each bowl.

Serves: 2 | Serving Size: 1 bowl

Nutrition (per serving): Calories: 409; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 5mg; Sodium: 416mg; Carbohydrate: 51g; Dietary Fiber: 12g; Sugar: 13g; Protein 24g

Nutrition Bonus: Potassium: 1127mg; Iron: 18%; Vitamin A: 26%; Vitamin C: 37%; Calcium: 18%

Originally published June 5, 2020; Updated February 2026

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Oh, the simple joy of cozying up next to a bowl of hearty black bean soup! Ours is slow cooked and bold with onion, peppers, garlic, chile, a dash of cumin and served with creamy avocado for a delicious and nutritious meal.

RD Tip: Black beans are a protein-fiber powerhouse and deliver a host of micronutrients like folate, potassium and magnesium (1).

Active time: 10 minutes | Total time: 30 minutes

Slow Cooker Black Bean Soup

Ingredients

• 1 lb (454g) dried black beans, sorted and rinsed
• 1 large (150g) onion, coarsely chopped
• 1 medium (120g) green bell pepper, coarsely chopped
• 3 garlic cloves, minced
• 4 cups (960g) low-sodium vegetable broth
• 1 tbsp ground cumin
• 2 tbsp chopped chipotle chiles in adobo sauce
• 3 tbsp chopped fresh cilantro
• 2 tbsp fresh lime juice
• 1 tsp salt
• 2 tbsp light sour cream
• 1 small avocado, diced
• 6 fresh cilantro sprigs for garnish (optional)

Directions

Place beans in a large bowl or stock pot, adding water to cover by 2 inches. Soak for 12 hours; drain and discard water.

TIME-SAVING TIP: Don’t have 12 hours? To quick-soak beans, place beans in a stock pot and cover with water. Bring to a boil over high heat; reduce heat and simmer briskly for 5 minutes. Remove from heat; cover and let soak for 1 hour. Drain and discard water.

Combine beans, onion, bell pepper and garlic in a 4-quart slow cooker. Stir in broth and cumin. Cover and cook on low for 10 hours or on high for 5 hours until the beans are tender. Stir in chipotle, cilantro, lime juice and salt.

For a smooth, thick texture, blend mixture in slow cooker with an immersion blender for 30 seconds until desired consistency. Alternatively, transfer in batches to a blender. Remove stopper from lid and cover with a kitchen towel (hot steam will cause the lid to pop off if not vented); blend until smooth.

Top each serving with 1 tsp sour cream, 2 tbsp chopped avocado and a sprig of cilantro.

Serves: 6 |  Serving Size: 1 ⅓  cups + 1 tsp sour cream + 2 tbsp diced avocados

Nutrition (per serving): Calories: 344; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 2mg; Sodium: 511mg; Carbohydrate: 58g; Dietary Fiber: 15g; Sugar: 5g; Protein: 19g

Nutrition Bonus: Potassium: 1532mg; Iron: 30%; Vitamin A: 105%; Vitamin C: 47%; Calcium: 16% 

Originally published May 1, 2020; Updated April 2026

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