10 Satisfying low calorie vegetarian meals

Jacqueline Meldrum 

To help you get started with a healthier lifestyle, these 10 tasty and easy recipes are all under 500 calories and perfect for an evening meal. They're so delicious and filling that you'll forget you're eating healthily.

Spiced sweet potato and carrot soup

197 calories per portion

low calorie sweet potato soup meal
Image via Tinned Tomatoes

This is a really easy soup made with sweet potatoes and carrots that is gently spiced and whizzed until smooth. It’s really filling too.

Make an extra big batch and you can even freeze it and reuse it for your lunches. 

Get the spiced sweet potato and carrot soup recipe



One-pot vegetable spaghetti

321 calories per portion

low calorie vegetable spaghetti
Image via Vegan Heaven

This dish is low in calories and made in just one pot, so there’s less washing up.

To make this delicious pasta dish you add the vegetables to the pasta as it cooks. You use less water than usual, flavour it and it makes its own sauce. Ingenious!

Get the one-pot vegetable spaghetti recipe

Read more: 10 Easy one-pot meal recipes



Spinach lentil and sweet potato curry

344 calories per portion

sweet potato curry
Image via Lavender and Lovage

This heavenly curry only takes 10 minutes to pull together, then you leave it to cook. It uses curry paste so you don’t need a cupboard full of spices either.

Serve it with cauliflower rice for a low-calorie alternative to standard rice.

Get the spinach lentil and sweet potato curry recipe 



Vegetable biryani with cauliflower and chickpeas

310 calories per portion

low calorie biryani curry
Image via Maison Cupcake

Another curry. This one is packed with vegetables and the microwave rice is added in with the vegetables and spices while they cook for a flavourful and easy, low calorie, one-pot meal.

Get the vegetable biryani with cauliflower and chickpeas recipe



Parsnip, carrot and lentil soup

174 calories

parsnip carrot and lentil low calorie soup
Image via Tinned Tomatoes

This is a traditional Scottish style soup. It’s made with root vegetables and lentils and it’s wonderfully thick and chunky for a really satisfying and comforting meal that won’t pile on the weight.

It’s also kind to your weekly budget.

Get the parsnip, carrot and lentil soup recipe



Roasted black bean taco salad

451 calories

roasted black bean taco salad
Image via Amuse Your Bouche

This isn’t one of those insubstantial salads that leaves you hungry 10 minutes after eating it. No, it’s hearty and full of flavour.

It’s high in protein from the creamy black beans and good fats from the ripe avocado. This salad is finished off with a drizzle of avocado lime dressing. Dinner with a Mexican twist.

Get the roasted black bean taco salad recipe



Spaghetti with lentil bolognese

428 calories

lentil bolognese
Image via Vegan Heaven

This is a hearty alternative to a meat or soya bolognese that’s super easy to make. It has the same rich flavours and chunky texture you would expect from a bolognese, but not quite so calorific.

To keep this dish healthy serve it with whole wheat spaghetti and just a small sprinkling of grated parmesan.

Get the spaghetti with lentil bolognese recipe



Japanese style vegetarian noodles with miso

306 calories

Miso soup low calorie noodles
Image via Maison Cupcake

A Japanese style noodle dish where the protein comes from Quorn pieces instead of chicken for a lower calorie option.

This Quorn and mushroom dish is flavoured with green tea, miso and spices. It’s really worth a try.

Get the Japanese style vegetarian noodles with miso recipe



Teriyaki mushroom egg fried rice

447 calories

Image via Amuse Your Bouche

This low-calorie dish is rather special. Fresh mushrooms are cooked in a simple teriyaki sauce and served with pak choi and egg fried rice. 

Get the teriyaki mushroom egg fried rice recipe



Minted pea and vegetable frittata

200 calories

vegetable frittata
Image via Lavender and Lovage

The humble frittata is often forgotten. It’s simple, healthy and low in calories. It may just be a fat omelette with airs and graces, but pack it with vegetables and it makes a quick and satisfying meal.

Serve it with a green salad, dressed with a drizzle of lime or lemon juice or bulk the meal out and serve it with potatoes and vegetables.

Get the minted pea and vegetable frittata recipe



Jacqueline Meldrum is a freelance food writer and recipe developer. Jacqueline blogs at Tinned Tomatoes.

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