hand holding a bowl of black bean chili with sliced avocado

I probably tell people to eat more veggies a dozen times a day. And with good reason.

Vegetables contain a lot of fibre, which helps keep you full and satisfied, plus it keeps those bowels moving. By eating a wide variety of vegetables throughout your day, it makes it easier to obtain your daily fibre needs which are 25 g for women and 38g for men.

Not only are vegetables high in fibre, they also contribute significantly to your daily vitamin and mineral intake, and are packed with beneficial antioxidants. The new Canada’s Food Guide recommends you cover half your plate in fruits or veggies at each meal. Eat a wide variety of different coloured vegetables – green, orange, red, purple or even white – to obtain a spectrum of nutrients. In short, eat the rainbow!

Need some science to shift your perspective? Several studies have been done that have shown that increasing your vegetable and fruit intake decreases your chance of chronic diseases, such as cardiovascular disease and cancer. In addition to disease prevention, studies have also shown that higher vegetable and fruit consumption can lead to an enhanced immune cell profile, as well as decreased inflammation in the body.

If you want a well nourished body, you’ve gotta get those veg in. And no – it doesn’t mean eating only salad.

Need proof? Check out these 12 delicious comforting recipes that are perfect for the cold weather to help you eat more vegetables, (mostly) sans salad.

12 Delicious Vegetable-Rich Recipes

Rainbow Roasted Veggie Sandwich from Fraiche Nutrition

Eat the rainbow, literally. Not only is this hearty sandwich packed with so many different colours, it is also filled with an incredible amount of vitamin and minerals.

Vegan Shepherd’s Pie from Fraiche Nutrition

This shepherd’s pie recipe is far from regular. This one is filled with veggies, plant-based protein, and includes a layer of both russet and sweet potatoes for the ultimate appeal in flavour and appearance.

Sweet Potato Pizza from Candice Kumai

Mashed sweet potatoes are already delicious by themselves, but now they’re on pizza! Definitely the best of both worlds. Sweet potatoes are packed with vitamin A to help keep your eyes and skin healthy.

Roasted Kabocha Squash and Fresh Kale Quinoa Salad from Candice Kumai

Yes. It’s a salad, technically! However, it’s roasted squash base makes it perfect for a comforting winter meal. 

Vegan Butternut Squash Mac and Cheese from Candice Kumai

Who knew butternut squash could be so incredibly creamy and delicious? Once you try this recipe, you will definitely be revisiting it again. Try making it with whole wheat or chickpea pasta for a huge boost of fibre.  

Deep Green Lentil Stew with Spinach, Tahini & Lemon from The First Mess

This green lentil stew is super comforting and delicious. It is made with 3 cups of spinach, a green leafy veg worth eating daily – it’s a great source of vitamin A, K, folate and iron.

Creamy Cauliflower Pasta with Garlic and Roasted Tomatoes from The First Mess

This pasta recipe is very flavourful, cozy and creamy, without being overly heavy. It contains a ton of different veggies – if you are looking for a yummy pasta recipe to try, look no further! This one will definitely be a winner.

Sweet Potato Black Bean Chili

Perfect for the cold weather to warm us right up. This chili is my family staple – it is super simple to make and is packed with veggies and flavour.

Sundried Tomato, Mushroom, and Spinach Tofu Quiche from Oh She Glows

Quiches are a classic for a reason! This protein-rich quiche is filled with hearty veggies and keeps well. 

Low FODMAP Recipes:

Vegetable Stir-Fry from Monash University

Stir-fries are an easy and versatile way to get your veg in.  Try adding tofu for a low FODMAP protein addition.

Zucchini, ‘Ricotta’ and Herb Vegan Tart from Georgeats

This tart is just as delicious as it looks. The combination of an almond meal crust and creamy tofu ‘ricotta’ make it a protein-rich treat perfect for brunch or anytime.

I can’t believe it, but it’s the last week of the Eat More Plants 2019 Challenge! Let’s make these last few days count! Use hashtag #EMPChallenge2019 on social media to share your experience.

A big thank you to my student Gloria Sun for helping put this post together!