3 vegetarian DASH diet recipes that are perfect for fall

Moroccan-inspired vegetable and chickpea stew

This meal, which is full of vegetables and low in saturated fat, is based on North African tagines and is highly recommended by Rust. Toss with couscous and enjoy! Vegetables and chickpeas sautéed with tomato paste and spices, just add liquid.

Garbanzo beans, often known as chickpeas, are high in fiber, protein, and zinc, which supports healthy immunological function.

Roasted kabocha squash soup

The Japanese winter squash species kabocha squash is used in this soup dish from Simply Recipes. Kabocha squash, according to Smith, "is rich in fiber and good sources of antioxidants, vitamin C, and vitamin A, as well as other micronutrients."

Roast the squash and sauté the other ingredients for the soup, then mix everything together until it has a smooth consistency. To make this soup a complete meal, Smith also recommends include a protein source, such as lentils, chickpeas, ground turkey, or chicken.

Roasted beet and lentil salad

This Washington Post recipe for roasted beet and lentil salad is ideal for October, even if summer salad season may be ended. Pour the homemade vinaigrette into a bowl, add the roasted beets, lentils, diced carrots and onions, and sautéed beet greens, and stir.

Nitrates in beets are converted into nitric oxide, which relaxes blood arteries, improves blood flow, and lowers blood pressure "said. Lentils are high in fiber, which aids digestion.

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