Calorie Counted Recipes For Vegetarian Dishes
Delicious low calorie vegetarian recipes made with ingredients you can get in any supermarket – all simple and easy to make with full nutritional information.
Curious how a vegetarian diet can help with weight loss and health? Check out the 10 Benefits of a Vegetarian Diet.
A rich and creamy Mushroom Carbonara – this recipe is the perfect low calorie meat-free dinner. On your plate in 20 minutes and less than 380 calories.
1 serving 379 calories per serving
A perfect weeknight meal, this vegetarian pasta dish is so easy to make… Full of traditional Italian flavours and on the table in less than half an hour.
1 serving 454 calories per serving
A twist on classic margherita pizza – this tasty and light recipe uses French stick and reduced fat mozzarella – keeping it under 300 calories.
1 serving 300 calories per serving
This spicy Mediterranean egg recipe is tasty, versatile and high protein. Serve for breakfast, lunch or dinner – a great dish to share. Vegetarian friendly.
2 servings 510 calories per serving
Create a delicious pizza with a few simple ingredients – a great all-round meal with over 27g of protein and 3.5 of your 5-a-day. Enjoy with a simple salad.
1 serving 558 calories per serving
This is a grain-free, gluten-free, and dairy-free veggie burger that is not meant to taste like meat. Instead, it has a wonderfully distinctive taste that you’ll never miss meat burgers again.
8 servings 137 calories per serving
2 servings 549 calories per serving
Vegan Tofu Scramble With Spinach
This breakfast dish, similar to a spinach omelet, has a bit of umami flavor, giving it an unexpected but delicious finish. Sautee tomatoes, garlic, mushrooms, and spinach until tender, add the tofu, and then drizzle everything with a bit of soy sauce and lemon juice. With 36 grams of protein per serving, this is more than you need to start your day with a boost of energy.
Serve it with a tropical raspberry smoothie for an extra 4 grams of protein.
Vegan White Bean Salad
Colorful and fresh, this bean and vegetable salad has the flavors of garlic, onion, parsley, lemon juice, and red wine vinegar, making it ideal for a summer cookout side dish. Serve with 100 grams of quinoa or brown rice for extra nutrition.
This salad takes 10 minutes to make and has 33 grams of protein per serving.
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Simple Beet And Coconut Pasta
Dont you just love the color of this simple beet and coconut pasta by Evi from Green Evi? This healthy vegan meal comes together in only 20 minutes! Evi topped it off with roasted pine nits and fresh mint. So many delicious flavors going on here!
I love hummus and I love pizza. So I thought why not just make hummus pizza?! Instead of tomato sauce, I spread hummus on the pizza dough. I also added spinach, cherry tomatoes, mushrooms, artichokes, olives, and red onion.
This pizza soon became one of our favorite vegan dinner recipes!
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Vegetarian Recipes For A Healthy Eating Plate
Go with plants is one quick tip for following Harvards Healthy Eating Plate.
To put that tip into practice, acclaimed cookbook author Mollie Katzen and Harvard University Dining Services have cooked up a meatless version of the Healthy Eating Plate. Crispy coconut tofu or cozy mashed red lentils anchor the protein portion of the plate. Colorful vegetables and fruitsbaby greens, eggplant, squash, dates, pomegranate, and moreoffer delicious ways fill half your plate with produce. For whole grains, quick-cooking, fiber-rich bulgur gets dressed up with tomatoes, walnuts, and herbs.
Try these six recipes at home:
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Vegan Tempeh Chicken Salad
Tempeh is a fermented soy product that comes in cake form and that can be found in its plain form or with added grains like fermented rice. It’s very easy to cook and can be used as a meat substitute in any recipe you’d like. Just slice and cook as you’d cook tofu.
Our salad uses tempeh as “chicken.” Combined with vegan mayo, lemon juice, onion, celery, fresh parsley, and curry powder, it’s the nucleus of a fresh and tasty salad. Place a scoop over a bed of lettuce, on an avocado half, or on a slice of toasted bread.
This salad takes 20 minutes to make and has 7 grams of protein per serving.
What Are The Benefits Of Meal Planning
- Helps you stick to your dietary goals: Choose recipes and ingredients that align with your goals .
- Hit nutrient levels: Meal planning can ensure you hit daily nutrient targets . When eating a vegan diet its important to ensure youre consuming enough protein, vitamin B12, D, calcium, iron, and omega 3s.
- Saves time: Even with the time to create your plant-based meal plan. I still save SO much time when no longer having to ponder whats for dinner, check for ingredients, search for recipes, etc. This way, everything is ready to go! It also saves time in the grocery store and cuts down on aimless wandering!
- Saves money: Only buy what you need! Even better, you can specifically choose recipes within your ideal budget range.
- Help to reduce waste: If every ingredient is accounted for and has a purpose, youre far less likely to end up wasting anything . The average American family of four throws out $1,600 a year in produce !
- Get out of a cooking slump: A customized vegan weekly meal plan that encourages you to try new recipes is a great way to get your kitchen mojo back!
- Lead to healthier habits: They say it takes, on average, about 66 days to form a new habit. So with just two months of meal planning, you can adjust your lifestyle and eating to align with your health goals!
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Healthful Vegetarian Meal Ideas
Reviewed July 2021
StephanieFrey/iStock/Getty Images Plus/Getty Images
A healthy vegetarian diet includes a wide variety of foods from all the food groups. Be creative in planning menus and trying new foods. Here are some healthful, vegetarian meal ideas to get you started.
Breakfast
- Instant oatmeal made with low-fat or fat-free milk* with nuts and chopped banana
- Low-fat yogurt* layered with crunchy cereal and blueberries for a breakfast parfait
- Spread almond butter on a whole-grain toasted bagel and top with apple slices.
- Scrambled eggs with vegetables or tofu scramble.
Lunch
- Vegetable sandwich: Sliced tomato, pepper, onion, avocado and hummus stuffed in a whole-grain pita
- Main dish salad with your choice of vegetables, beans or tofu, fruit and nuts
- Vegetable burger or falafel with sauteed mushrooms and tomato on a whole-grain bun
- Vegetarian stuffed grape leaves
- Peanut butter and banana sandwich on whole-wheat bread with carrot and celery sticks
- Chili made with beans and textured vegetable protein with cornbread
Dinner
- Tofu and vegetable stir-fry with brown rice
- Whole-grain pasta with tomato sauce plus vegetables
- Tacos or burritos filled with beans, textured vegetable protein, tofu or tempeh
- Pizza with or without cheese* and topped with vegetables and tofu or meat substitute
Snacks
*Soymilk, soy cheese and yogurt if vegan
Tags
Minute Mediterranean Vegan Pasta
This Mediterranean vegan pasta by Florian from Contentedness Cooking comes together in only 10 minutes. All you need is five ingredients. I mean I just had to include this recipe in my roundup of vegan dinner recipes, right? Dinner cant get much easier!
This vegan superfood bowl by Diana and Natalia from Little Sunny Kitchen is made with zesty bean quinoa, onions, potatoes, bell peppers, and peas. Its super easy and extremely flavorful!
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Vegan African Peanut Stew
Another creamy and flavorful one-pot vegan dinner is this healthy African peanut stew loaded with meaty soy curls! Calling for basic ingredients such as garlic, ginger, potatoes, tomatoes, coconut milk and peanut butter, its incredibly delicious, accessible and family-friendly. Add any veggies of your liking and finish with a spritz of lime juice and fresh herbs!
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Meal Prep Ideas And Expert Tips
Now youre ready to put it all together and execute your vegan meal prep which can sound a lot easier than it is. Well-executed meal prep takes dedication and a bit of strategy.
But have no fear, weve got you! Meal prep is nothing more than planning and/or cooking some or all of your meals in advance. And its also totally scalable to your needs and skill level.
Here are some ways to help you simplify the process, including templates and tips to use:
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Healthy Dried Mushroom And Barley Soup
If you’re looking for a hearty and healthful meal, consider this dried mushroom and barley soup. The barley adds nuttiness, a sprinkle of flour lends viscosity to the broth and the dried mushrooms provide meatiness and umami. If you have fresh mushrooms on hand, you can add them, too. The result is a deliciously nourishing, vegetarian dish that everyone will love.
Get the Recipe: Healthy Dried Mushroom and Barley Soup
Spinach And Sweetcorn Lasagne
Calories: 431 | Fat: 17g per portion
“There is a whole range of nutrients in this recipe”, exclaims Kim. She continues: “Garlic is an excellent natural source of beneficial compounds, which have been suggested to have antioxidant, cardiovascular protective, anti-inflammatory, immunomodulatory, antibacterial properties and many more.”
Get the recipe: Spinach and sweetcorn lasagne
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Slow Roast Tomatoes With Beans And Pasta
Calories: 421 | Fat: 13g per portion
This meal has very little fat included and therefore is low in calories explains Kim, a nutritional advisor at Bio-Kult . She adds: “The addition of broad beans will increase the amount of protein consumed and if you are using wholemeal spaghetti, this will increase the fibre content. Tomatoes are also a good source of vitamins and antioxidants, such as carotenoids and lycopene, these compounds may help to reduce inflammation.”
Get the recipe: Slow roast tomatoes with beans and pasta
Soya Bean And Pea Soup
Calories: 129 | Fat: 5.5g per portion
This delicious twist on the classic pea soup is on the table in 30 minutes. It has seven ingredients and happens to be vegan too. Soya beans, also known as edamame, are an excellent source of protein, fibre and antioxidants. They are also a good source of omega-3 fatty acids which makes them an important staple of plant-based diets.
Get the recipe: Soya bean and pea soup
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Wholewheat Spaghetti With Roasted Vegetables
Calories: 379 | Fat: 11.7g per portion
Wholewheat pasta is an easy healthy swap from regular pasta and it boosts your fibre intake too. This recipe includes two of you five a day and has only 1.5g of saturated fat per portion. Leftovers can be eaten cold and you can use a variety of different vegetables depending on your preferences.
Get the recipe: Wholewheat spaghetti with roasted vegetables
Maple Cinnamon Breakfast Quinoa
Emily Hawkes
This comforting warm cereal is flavored with maple and cinnamon and studded with raisins, which may remind you of your favorite instant oatmeal. Made with quinoa instead of oats, this breakfast has about 30 percent more protein than traditional oatmeal, with a healthy 7 grams per serving.
Add berries or dried fruits like apricots or dates. For this breakfast to be ready, you need a total of 25 minutes, less if you’re using leftover quinoa or instant quinoa.
Serve it with a veggie smoothie for an extra 4 grams of protein.
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I Love To Hear From You Guys
I hope you enjoy these healthy vegan recipes as much as I do! Dont forget to pin or share this post so you have these recipes ready when you need them!
If you give any of these vegan dinner recipes a try, Id love to know what you think about it. Just leave me a comment below. Your comments really make my day!
Are you looking for even more vegan recipes? Then check out these 10 vegan recipes for beginners!
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Sina
Homemade Beans On Toast
Calories: 360 | Fat: 13.1g per portion
This popular low calorie breakfast is just 360 calories per serving. The beans in this dish are full of protein suitable for vegetarians. They’re also super low in calories and fat too. Ready in just 20 minutes, this dish is one of our quickest low calorie vegetarian meals. If you like spice, add a pinch of paprika and a few dashes of Tabasco hot sauce – a whole bottle of Tabasco sauce is just nine calories, so a splash or two won’t impact the calorie count much.
Get the recipe: Homemade beans on toast
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Braised Chipotle Sweet Potatoes
This super-easy weeknight dinner shows once and for all that braising isn’t just for meat! Spicy, tender sweet potatoes simmer in a delicious sauce with stewed carrot pieces and slightly crisp kale. Perfect for vegans and carnivores alike, it’s served with a sprinkle of crisp radish sticks and cilantro for a fresh finish.
Broccoli Balls With Harissa
These falafel-inspired broccoli balls are perfectly crisp on the outside, creamy on the inside and loaded with vibrant fresh herbs and spices. Paired with a tangy and spicy harissa-yogurt sauce, they can be perfect guilt-free hors d’oeuvres for your next party, a fiber-packed vegetable side dish or a crunchy addition to a salad. Since harissa pastes can vary widely in spiciness, feel free to adjust to your liking. They freeze really well, so make a double batch and freeze some for another night.
Get the Recipe: Skillet Eggs With Squash
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How To Start A Vegan Diet
Starting any new diet begins with identifying your personal health and fitness goals. Your nutrition goal will determine you daily calorie needs and shape the foundation of your food choices. For most, the reason for changing their eating habits falls into one of the following categories:
However, these may not be the only reasons one would start a plant-based style of eating.
Veganism is unique in that it is also associated with sustainability. Regardless, if your main reasons for going vegan fall into less health-oriented goals like these, it is still important to think through how your eating habits impact your personal wellbeing.
Maybe you want to try out a more flexible diet first like a flexitarian or whole-food diet.
Step one is to determine what you want to get out of your meals. From there you can begin to shape your menu to fit your unique nutrition needs.
Whole Roasted Cauliflower With Pomegranate And Tahini
Whether you want a vegan-friendly main course for an upcoming dinner party, or a new method for cooking one of your favorite veggies, this cauliflower fits the bill. Inspired by Eyal Shani’s world-famous whole roasted baby cauliflower served at his Miznon restaurants, we seasoned a head with cumin and coriander for a subtle hint of spice, then made a nutty tahini sauce for drizzling over the top. Fresh green herbs and tart ruby pomegranate seeds add a pop of color and flavor to this impressive dish.
Get the Recipe: Whole Roasted Cauliflower with Pomegranate and Tahini
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Mashed Potato Black Bean Burgers
Finally, the search for the perfect black bean burger is over! These mashed potato black bean burgers make a healthy and filling meal, or you can make them into sliders for a mouth-watering vegetarian option perfect for the game day appetizer table.
Classic, authentic ingredients like marinara, zucchini, eggplant, bell pepper, and bechamel sauce complete this vegetarian lasagna. The sauce is a traditional lasagna addition and is made of milk, butter, flour, parmesan, and pepper. YUM.
Use A Variety Of Plant
Many whole food plant proteins tend to be a source of healthy fats, fiber, and essential nutrients making them an excellent nutrition choice.
However, their high amounts of carbs and fats can make balancing your plant-based macros a little trickier and lower their overall protein density. Peanut butter is considered a plant protein but is more fat than protein per calorie.
Most are also not complete proteins, meaning they are lacking certain essential amino acids compared to their animal counterparts research suggests that consuming a diet with a proper combination of vegetable sources containing all of your essential amino acids throughout the day may be sufficient enough .
In other words, Aim to get plenty of variety in your diet and shoot for more complete proteins when you can.
You can find tofu, tempeh, a combination of whole grains and beans, quinoa, meat alternatives like Beyond Meat®, and even plant-based yogurts in the recipes below.
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Bbq Vegetables With Red Pesto Dressing And Couscous
Calories: 284 | Fat: 7g per portion
The final of our low calorie vegetarian meals are these mouthwatering BBQ kebabs. Make this hearty vegetarian option any time of year using your grill. This recipe uses filling low calorie vegetables such as mushrooms and peppers to ensure it’s satisfying, flavoursome and keeps the calories under 300. There is only 1.5g of saturated fat per portion which is considered to be low.
Get the recipe: BBQ vegetables with red pesto dressing and couscous
Garlic Mushroom Pasta Bake
Calories: 466 | Fat: 22.7g per portion
Mushrooms are one of our favourite ingredients because they are meaty and filling but also low in calories. They make the perfect swap for chicken, pork, or beef as they’re packed full of protein but are much less fatty and calorific than some cuts of meat. With plenty of vitamin C from the spinach and antioxidants from the garlic, this dish has a variety of health benefits as well as being one of our top low calorie vegetarian meals.
Get the recipe: Garlic mushroom pasta bake
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