17 Creative Ways to Eat More Vegetables


Including vegetables in your diet is intensely important. Veggies are impossibly abounding in nutrients and antioxidants, that boost your health and assistance quarrel off disease.

Additionally, they are profitable for weight control due to their low calorie content.

Health authorities around a universe suggest that adults devour several servings of vegetables any day, though this can be formidable for some people.

Some find it untimely to eat vegetables, while others are simply uncertain how to ready them in an appetizing way.

This essay will cover 17 singular ways we can incorporate vegetables into your diet, so that we never get ill of eating them.

1. Make Veggie-Based Soups

Soups are an glorious approach to devour mixed servings of vegetables during once.

You can make veggies a “base” by pureeing them and adding spices, such as in this tomato soup recipe.

Furthermore, it’s elementary to ready veggies into broth- or cream-based soups.

Adding even a tiny volume of additional veggies, such as broccoli, to soups is a good approach to boost your intake of fiber, vitamins and minerals.

For example, this recipe for broccoli veggie soup contains 1/2 crater (78 grams) of broccoli per serving, that provides a poignant volume of vitamin K, vitamin C, vitamin A and folate (1).

Here are a few other veggie-based soup recipes for we to try:

2. Try Zucchini Lasagna

Another artistic approach to eat some-more veggies is by creation zucchini lasagna.

Traditional lasagna is a pasta-based plate done by layering lasagna noodles with sauce, cheese and meat. It’s tasty, though it’s also typically really high in carbs.

A good approach to ready this tasty plate so that it has a revoke carb calm and some-more nutrients is to reinstate a lasagna noodles with strips of zucchini.

Zucchini is a abounding source of B vitamins and vitamin C, in serve to snippet minerals and fiber (2).

This recipe for zucchini lasagna is sincerely elementary to make by mixing zucchini with belligerent beef, cheese and a accumulation of other veggies.

3. Experiment With Veggie Noodles

Veggie noodles are easy to make, and a good approach to get some-more veggies in your diet. They’re also an glorious low-carb surrogate for high-carb foods, such as pasta.

They are done by inserting vegetables into a spiralizer, that processes them into noodle-like shapes.

You can use a spiralizer for roughly any form of vegetable. They are ordinarily used for zucchini, carrots and honeyed potatoes.

Once a “noodles” are made, they can be consumed usually like pasta and total with sauces, other vegetables or meat.

Here are some veggie noodle recipes for we to try:

4. Add Veggies to Sauces

Adding additional vegetables to your salsas is a sneaky, singular approach to boost your veggie intake.

While we are cooking sauce, such as marinara sauce, simply supplement some veggies of your choice to a mix, such as chopped onions, carrots, spinach or bell peppers.

You can also puree certain veggies with seasonings and make them into a salsa on their own.

Here are some examples of salsa recipes that incorporate additional veggies:

5. Make a Cauliflower Pizza Crust

Cauliflower is intensely versatile, and there are many singular ways to embody it in your diet.

One plan is to reinstate regular, flour-based pizza membrane with a cauliflower crust, such as this one, that is done by mixing cauliflower with eggs, almond flour and some seasonings.

You can afterwards supplement your possess toppings, such as uninformed veggies, tomato salsa and cheese.

Substituting cauliflower membrane for flour-based crusts is an glorious approach to suffer a tasty ambience of pizza, while shortening your intake of carbs and calories.

A crater (100 grams) of cauliflower contains usually 5 grams of carbs and 25 calories, in serve to lots of fiber, vitamins, minerals and antioxidants, that flour-based crusts miss (3).

6. Blend With Smoothies

Smoothies make for a lovely breakfast or snack.

Typically, they are done by mixing fruit with ice, divert or H2O in a blender. However, we can also supplement veggies to smoothies though compromising a flavor.

Fresh, shaggy greens are common smoothie additions, such as in this recipe, that combines kale with mango, peaches, ginger and some other flavorings.

Adding spinach and kale to smoothies is an easy approach to get some-more nutrients.

Just 1 crater (30 grams) of spinach contains 181% of your daily needs for vitamin K and 56% for vitamin A. The same portion of kale provides 206% of your daily needs for vitamin A, 134% for vitamin C and 684% for vitamin K (4, 5).

In addition, solidified zucchini, pumpkin, beets and honeyed potatoes work good with smoothies, that we can try with a following recipes:

7. Add Veggies to Casseroles

Including additional veggies in casseroles is a singular approach to boost your veggie intake.

Casseroles are a plate that combines pieces of beef with chopped vegetables, cheese, potatoes and a grain, such as rice or pasta. As we competence expect, normal casseroles are typically really high in polished carbs and calories.

Luckily, we can revoke calories and carbs in your casseroles by replacing a grains with veggies, such as broccoli, mushrooms, celery or carrots.

This stew recipe incorporates eggs, coconut milk and spices with broccoli, onions and mushrooms.

These veggies enclose a multiple of several critical nutrients, including vitamin C, vitamin K, B vitamins, snippet minerals and antioxidants (6, 7, 8).

8. Cook a Veggie Omelet

Omelets are a good plate to embody in your diet if we wish to eat some-more veggies.

They are done by frying beaten eggs with a tiny volume of butter or oil in a pan, and afterwards folding them around a stuffing that mostly includes cheese, meat, vegetables or a multiple of a three.

Any form of veggie tastes good in omelets. Spinach, onions and tomatoes are common additions.

You can also supplement chopped bell peppers to omelets, such as in this recipe, that is a good approach to raise your intake of vitamin C and vitamin A (9, 10).

9. Prepare Savory Oatmeal

Savory oatmeal is a good plate that will incorporate some-more veggies into your diet.

Oatmeal is typically consumed as a honeyed breakfast food, mostly total with uninformed fruit, raisins or cinnamon.

However, we can also suffer it as a tasty plate by adding eggs, spices and lots of veggies.

This recipe for tasty oatmeal includes onions, mushrooms, collard greens and tomatoes, all of that yield a healthy multiple of nutrients, including vitamin K, vitamin C, vitamin A and potassium (6, 8, 11, 12).

Here are a integrate other tasty oatmeal recipes for we to try:

10. Try a Lettuce Wrap or Veggie Bun

Using lettuce as a hang or certain veggies as buns in place of tortillas and bread is an easy approach to eat some-more veggies.

Lettuce wraps can be a partial of several forms of dishes, and are mostly used to make low-carb sandwiches and bunless burgers.

Additionally, many forms of veggies, such as portobello fungus caps, sliced honeyed potatoes and sliced eggplant make glorious buns.

Lettuce wraps and veggie buns are an easy approach to reduce your calorie intake, as one lettuce root contains usually one calorie. Refined bread is most aloft in calories (13, 14).

Furthermore, replacing flour-based products with veggies is a good approach to revoke your carb intake, while immoderate lots of nutrients.

The following recipes are a good place to start with lettuce wraps and veggie buns:

11. Grill Veggie Kebabs

Veggie kebabs are a good plate to try if we wish to boost your veggie intake.

To make them, place chopped vegetables of your choice on a skewer and ready on a griddle or barbecue.

Bell peppers, onions and tomatoes work good for kebabs. You can also use mushrooms and zucchini, such as in this recipe.

12. Enjoy a Veggie Burger

Veggie burgers are a tasty and singular approach to boost your veggie intake.

A burger is a sandwich consisting of a belligerent beef patty, typically done of beef, that is afterwards placed inside of a bun with several toppings.

Burger patties can also be done by mixing vegetables with eggs, nuts or bulb flours and seasonings. Sweet potatoes, that are an glorious source of vitamin A and antioxidants, are also ordinarily used to make veggie burgers (15).

The following recipes mix honeyed potatoes with almond flour, egg and a accumulation of spices and chopped veggies, such as mushrooms and cauliflower:

You can take these recipes a step serve by jacket your veggie burger in a lettuce wrap, instead of a bun.

13. Add Veggies to Tuna Salad

Adding veggies to tuna salad is a good approach to incorporate some-more vegetables into your diet.

In general, tuna salad is done by consistent tuna with mayonnaise, though any form of chopped unfeeling can be combined to boost a season and nutritious content.

Onions, carrots, cucumber and spinach are common additions, such as in this recipe.

14. Make Stuffed Bell Peppers

Stuffed bell peppers are an glorious plate to embody in your diet if we wish to boost your veggie intake.

They are done by stuffing halved bell peppers with baked meat, beans, rice and seasonings, and afterwards baking them in a oven.

Bell peppers are a abounding source of many vitamins and minerals, generally vitamin A and C (9).

You can boost a nourishment calm of pressed bell peppers by including lots of additional veggies. Onions, spinach or cauliflower work well, such as in this recipe.

15. Add Veggies to Guacamole

It is sincerely easy to supplement veggies to guacamole, and creates for a singular approach to boost your veggie intake.

Guacamole is an avocado-based drop done by mashing developed avocados and sea salt together with lemon or orange juice, garlic and additional seasonings.

A accumulation of vegetables ambience good when incorporated into guacamole. Bell peppers, tomatoes and onions are good options.

This recipe for veggie guacamole includes onion, carrots, zucchini and yellow squash, that yield a multiple of fiber, vitamins and minerals, including B vitamins, vitamin C and manganese (2, 8, 16).

You can also make guacamole with roasted vegetables, such as in this recipe.

16. Blend Veggies With Meatloaf

Another approach to boost your veggie intake is by consistent them with meatloaf.

Meatloaf is a plate done with a multiple of belligerent beef and other ingredients, such as eggs, breadcrumbs and tomato sauce. It is afterwards molded into a figure of a loaf, that is where it gets a name.

You can supplement usually about any form of chopped unfeeling to meatloaf, including onions, bell peppers, carrots and zucchini, such as in this recipe.

Additionally, we can make “meatloaf” that is totally veggie-based, like this one, that includes chickpeas, carrots, onions and celery.

17. Make Cauliflower Rice

A singular approach to boost your veggie intake is by eating cauliflower rice.

It is done by pulsing cauliflower florets in a food processor into tiny granules. You can afterwards use it tender or baked as a surrogate for regular rice.

Cauliflower rice is significantly revoke in carbs than unchanging rice, with usually 5 grams of carbs per cup, compared to 45 grams in a crater (158 grams) of rice (3, 17).

Additionally, cauliflower is significantly aloft in nutrients than rice. It is quite high in vitamin C, vitamin K, folate and potassium (3).

This recipe for cauliflower rice contains step-by-step directions on how to make it, in serve to some ideas for additional mixture we can supplement to raise a flavor.

The Bottom Line

There are many singular ways we can embody some-more vegetables in your diet.

Make “rice” and “buns” with vegetables, or incorporate them into common dishes, such as casseroles and soups.

By creation veggies a unchanging partial of your eating habits, you’ll significantly boost your intake of fiber, nutrients and antioxidants.

Eating adequate vegetables is also compared with a reduced risk of heart illness and cancer, and might be profitable for weight control (18, 19).

At a finish of a day, we can’t go wrong eating some-more veggies.