Low Calorie and Vegetarian Recipes

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"Send me a few low calorie and vegetarian recipes please", requested a visitor from the UK.

A vegetarian is a person who will not eat meat. They will only eat a diet that consists of vegetables, fruits and grains. Sometimes a vegetarian will even omit foods that come from animals, such as milk and eggs. When you want to adapt a vegetarian lifestyle, you should know that there are many low calorie recipes that will agree with this sort of diet.

One of the easiest meals to get used to when eating a low-fat vegetarian diet is breakfast. There are many options that you can choose from, such as a bowl of fresh fruit, smoothie or yogurt filled with fruit. Many cold cereals are available that are low in fat, such as including Puffed Rice, Puffed Wheat, Grape-nuts and Shredded Wheat. Unflavored varieties of cream of wheat, grits and oatmeal can fit into your diet as well.

If you are into the traditional bacon and eggs meal, there are fat-free vegetarian versions of these foods that can be utilized.

Below you will find a few recipes to consider when you want to eat a low calorie vegetarian meal:

Carrot Leak Soup

(Makes 5 cups)


3 ¼ cups canned chicken broth, divided

3 cups sliced carrots

1 cup sliced leeks

¾ -1 teaspoon grated fresh ginger

1 dash red cayenne pepper

minced fresh parsley


1) Combine 1 1/2 cups broth, carrots, leeks, and ginger in a large saucepan and bring to a boil.

2) Cover, reduce heat, and simmer about 20 minutes or until the carrots are tender.

3) Remove from heat.

4) Pour vegetable mixture into the container of an electric blender or food processor.

5) Process until smooth.

6) Return pureed mixture to saucepan.

7) Add remaining 1 1/2 cups broth.

8) Cook over medium heat, storing occasionally, until thoroughly heated.

9) Stir in red pepper.

10) To serve, ladle soup into serving bowls.

11) Garnish with minced parsley and sour cream, if desired.

Easy Chunky Sweet Chili Pumpkin Stir Fry

(Makes 2-4 Servings)


3 tablespoons oil

4 tablespoons water

2 cups chopped eggplant

Small or medium sized pumpkin

1 bunch bok choy

3 tomatoes

4 garlic cloves, finely chopped


4 tablespoons sweet chili sauce

2 teaspoons grated ginger

½ teaspoon fish sauce or soy sauce

1 teaspoon dried parsley

1 teaspoon dried oregano

Salt and Pepper


1) Chop the pumpkin, eggplant, bok choy and tomatoes into 2 inch-size chunks.

2) Keep in separate bowls.

3) Heat the oil and garlic in a wok or a large saucepan on med-high.

4) Add the pumpkin and 3 tablespoons of water and close the lid for 5 min or until tender.

5) Meanwhile, prepare the sauce by mixing all ingredients together.

6) Add the eggplant and remaining tablespoon of water and close the lid for 3 min or until tender.

7) Add the bok choy and stirfry for 1-2 min, again until tender.

8) Add tomatoes and stir-fry for 1-3 min or until the tomatoes are cooked to your liking.

9) If the pan has too much water, add 2 tablespoons of cornstarch to the sauce, before switching off the heat and quickly stirring in the sauce.


(Makes 6 cups)


8 garlic cloves, chopped

2 onions, chopped

2 (28 ounce) cans diced tomatoes

1 ½ tablespoons sugar

2 green peppers, chopped

2 (5 ½ ounce) cans tomato paste with garlic

1 (19 ounce) can pineapple tidbits

1/1 teaspoon oregano

½ teaspoon basil


1) In a large stock pot, cook onions and garlic in oil until softened.

2) Add remaining ingredients.

3) Simmer for 40 minutes.

4) Keep in refrigerator for up to 4 weeks.

Cauliflower Apple Salad

(Makes 4 servings)


½ large cauliflower

2 red delicious apples

¼ - 1/3 cup Hellmann’s mayonnaise

1 teaspoon granulated sugar


1) Break or cut cauliflower into small pieces.

2) Chop unpeeled apple in pieces about the same size as the cauliflower.

3) Mix all ingredients together.

4) Chill if desired, then serve.

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