Bell Pepper

Sugar snap peas add distinctive crunch to this refreshing salad. Look for plump green ones with smooth pods. If using frozen shrimp, thaw them overnight (see below). The zesty dressing is inspired by popular versions served at Japanese restaurants.

Napa, or Chinese, cabbage (not to be confused with bok choy) has a delicate taste and tender, ruffly leaves. Here one head is divided into two salads—one with Asian-style ingredients and the other with apples and caraway.

Using raw vegetables in these grilled quesadillas yields a crisp-tender texture and a decidedly fresh flavor. Because this dish takes little preparation and uses the season’s best produce, it’s a great meal to prepare on a busy summer day.

The sweet, complex flavor of balsamic vinegar enhances the smokiness of grilled portobellos and bell peppers in these satisfying meatless “burgers.”

THE SWEET, SMOKY FLAVORS of red peppers are accented with briny olives and feta for a savory spread. We prefer piquillo peppers, which aren’t nearly as spicy as jalapeños but have a bit more heat than red bell peppers, but any jarred red pepper will do. Piquillo peppers are sold in jars and are available at most specialty stores. A perfect spread for artisanal breads and vegetables, it can also be served over grilled meats such as lamb or steak, added to The Big Omelet (page 210), or spooned over a green salad.

LARGE, MEATY PORTOBELLO MUSHROOMS were made for stuffing. This is a fabulous vegetarian entrée, with colorful vegetables and a creamy filling.

ROASTING VEGETABLES BRINGS OUT THEIR TRUE FLAVORS, and tossing them in a vinaigrette before roasting accentuates the flavors even more. Although red bell peppers are not an autumn vegetable, they add an undeniable flavor and color contrast to the other vegetables. Cut the vegetables into uniform pieces to ensure even cooking.

SLOPPY JOES, THE OLD CHILDHOOD FAVORITE, get a makeover in this weeknight dish. With turkey instead of beef and the addition of corn, cilantro, and jalapeño, this is no ordinary joe. Spoon this flavorful mixture into hamburger buns or warm tortillas for a kid-friendly main course, or try it over rice or in a lettuce cup.

LEFTOVER POACHED CHICKEN FROM OUR CHICKEN STOCK RECIPE has seemingly endless creative uses. Serve the salad over fresh greens, or roll the chicken in a wrap for a quick lunch. Fresh corn and bell peppers add both flavor and crunch to this dish.

JÍCAMA IS A ROOT VEGETABLE that is used throughout Latin America. It looks like a large radish and has a clean, neutral flavor that adds a crisp texture to any dish. This refreshing salad, with its Asian vinaigrette, will be a welcome addition to a summer picnic or barbecue. I leave out the salt and pepper because the soy sauce provides the seasoning.

WHY IT’S LIGHT Gazpacho is traditionally made with pieces of stale bread as a thickener. In this lightened version, vegetables alone contribute heft, and toasted bread is offered as an optional side.

WHY IT’S LIGHT Just three-quarters of a pound of beef serves four as a main course when rolled around a filling of peppers and cheese and accompanied by a leafy salad. This dish is just as delicious (and even leaner) with chicken or turkey cutlets instead of beef.

WHY IT’S LIGHT This low-calorie Tex-Mex meal uses top round steak, a very lean cut of beef; you can also use other lean cuts such as eye of round or top sirloin. Corn tortillas have fewer calories and more nutrients than flour tortillas.

WHY THEY’RE LIGHT Keep summer barbecue sides light and fresh: This no-fuss pasta salad is dressed simply with garlic oil and fresh herbs. Vegetables cooked on the grill need no adornment other than a light coat of olive oil. If using wooden skewers to grill onions, soak the skewers in water for thirty minutes before grilling.

GOOD TO KNOW Quinoa—a nutritional powerhouse that’s also an excellent source of protein—stars in this vegetarian main; chopped walnuts complement quinoa’s nutty taste. Choose short, squat bell peppers that will stand upright easily.

FLAVOR BOOSTER Everyone knows steamed fish is healthy—the trick lies in making it flavorful, too. Here, flounder fillets are spread with Dijon, rolled up, and cooked atop a bed of couscous and vegetables. A drizzle of vinaigrette provides the finishing touch.

FLAVOR BOOSTER Cooking rice in chicken broth instead of water makes a richer tasting dish, without adding much to the calorie count. Andouille sausage, a Cajun specialty, has a pronounced smokiness; a little goes a long way.

WHY IT’S LIGHT Traditional split-pea soup is often made with ham or bacon; this version is completely meat-free, relying on a combination of vegetables, garlic, and dried thyme for flavor. It also uses water, not broth, as the base.

GOOD TO KNOW Using poached chicken keeps this Asian-style soup on the more delicate side; with this method of cooking, you get tender and moist meat as well as a tasty broth, which you can use in a variety of dishes.