Dietitian’s tip: This soup is a good source of potassium, vitamins A and C, iron, folate, magnesium and selenium. If you prefer, you can substitute broccoli for the asparagus.

Dietitian’s tip: A splash of lime juice and a blend of spices transform an everyday carrot soup into a sophisticated indulgence. Accompany the soup with a green salad and crusty whole-grain bread for a complete meal.

Dietitian’s tip: Since vegetables yield their flavors quickly, in little more than half an hour you can have a pot full of flavorful stock to use in other recipes.

Dietitian’s tip: This souped-up version of the ultimate comfort food features edamame (soybeans). For a vegetarian version, substitute cubes of extra-firm tofu for the chicken and use vegetable stock.

Dietitian’s tip: Instead of half-and-half cream, this potato-fennel soup uses fat-free milk for its creamy base. And with just a small amount of olive oil instead of butter, you save a total of 114 calories, 12 grams of fat and 37 milligrams of cholesterol per serving. This soup is a very good source of fiber and potassium.

Dietitian’s tip: Stuffed artichokes make an appealing and substantial side dish. The simple but flavorful stuffing complements the artichokes’ nuttiness without overpowering them.

Dietitian’s tip: Although only a side dish, this recipe is packed with nutrients. Asparagus is an excellent source of folate, and hazelnuts contain iron, magnesium, phosphorus and potassium.

Dietitian’s tip: Carrots are an excellent source of beta carotene, which is converted by the body into vitamin A (retinol). Vitamin A helps maintain vision and promotes the growth of healthy cells and tissues. Carrots also contain lutein, which is thought to protect the retina. One serving of this recipe provides twice the estimated daily requirement for vitamin A.

Dietitian’s tip: Acorn squash cooks quickly and takes on an elegant appearance when sliced into rings and roasted. For easier cutting, microwave whole unpeeled squash on high for a few minutes to soften them.

Dietitian’s tip: Use this black bean relish on top of mixed greens for a light salad or use it as a dip for baked tortilla chips. This relish also works well rolled up in a flour tortilla. For a spicier version, substitute chili powder or cilantro for the parsley.