Are you looking to lose weight and maintain a healthy lifestyle? Going vegan can be a great way to achieve your goals, but it’s not always easy to find delicious and nutritious recipe options that fit within your calorie needs. That’s why we’ve put together this collection of 18 mouth-watering low-calorie vegan recipes specifically designed for weight loss.
From savory stir-fries and hearty soups to flavorful salads and satisfying bowls, these recipes are all packed with plant-based goodness and won’t break the calorie bank. Whether you’re a seasoned vegan or just starting out on your journey, we’ve got you covered with a range of options that cater to different tastes and dietary needs.
In this article, we’ll dive into each of these 18 low-calorie vegan recipes, exploring what makes them so special and how they can help you achieve your weight loss goals. So if you’re ready to get cooking and start seeing the results you want, keep reading!
Zucchini Noodles with Avocado Pesto
This recipe combines the simplicity of zucchini noodles with the creamy richness of avocado pesto, perfect for a quick and healthy dinner or lunch.
Ingredients:
– 2 medium zucchinis
– 1 ripe avocado
– 1/4 cup fresh basil leaves
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Spiralize the zucchinis into noodles and set aside.
3. In a blender or food processor, combine the avocado, basil leaves, garlic, lemon juice, salt, and pepper. Blend until smooth and creamy.
4. Cook the zucchini noodles according to package instructions (usually 3-5 minutes). Drain excess water.
5. Toss the cooked zucchini noodles with the avocado pesto sauce. If desired, top with grated Parmesan cheese.
6. Serve immediately, garnished with additional basil leaves if desired.
Cooking Time: 15-20 minutes
Cauliflower Rice Stir-Fry with Tofu
This recipe is a creative take on traditional stir-fries, replacing rice with cauliflower for a low-carb and gluten-free alternative. The addition of crispy tofu adds protein and texture to this flavorful dish.
Ingredients:
– 1 head of cauliflower
– 1/2 cup firm tofu, drained and cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 teaspoon grated ginger
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut it into florets and pulse in a food processor until it resembles rice.
2. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
3. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from the pan and set aside.
4. In the same pan, add the remaining 1 tablespoon of oil, then sauté the onion and garlic until softened.
5. Add the cauliflower “rice” and cook for 2-3 minutes, stirring frequently.
6. Stir in soy sauce, ginger, salt, and pepper.
7. Return the tofu to the pan and stir-fry everything together for an additional minute.
8. Serve hot, garnished with chopped scallions if desired.
Cooking Time: Approximately 15-20 minutes.
Lentil and Vegetable Soup
This hearty soup is a perfect blend of protein-rich lentils, tender vegetables, and aromatic spices, making it a great option for a quick and satisfying meal.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 carrots, chopped
– 2 celery stalks, chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, garlic, carrots, and celery; cook until the vegetables are tender, about 5-7 minutes.
3. Add the lentils, diced tomatoes, vegetable broth, thyme, salt, and pepper. Stir well to combine.
4. Bring the mixture to a boil, then reduce the heat and simmer for 30-40 minutes or until the lentils are tender.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 30-40 minutes
Spicy Chickpea Buddha Bowl
This Spicy Chickpea Buddha Bowl recipe combines the creamy heat of roasted chickpeas with the freshness of mixed greens and crunchy vegetables, all topped with a tangy tahini drizzle. Perfect for a quick and satisfying meal or snack.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/2 tsp cayenne pepper
– Salt, to taste
– 4 cups mixed greens
– 1 cup roasted vegetables (such as broccoli, cauliflower, or sweet potatoes)
– 2 tbsp tahini
– 1 tbsp lemon juice
– 1/2 tsp garlic powder
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, mix chickpeas with olive oil, cumin, smoked paprika, and cayenne pepper. Season with salt.
3. Roast chickpeas in the oven for 30 minutes, stirring occasionally.
4. In a separate bowl, combine mixed greens, roasted vegetables, and tahini drizzle (mix tahini with lemon juice and garlic powder).
5. Assemble bowls by placing roasted chickpeas on top of the greens mixture.
Cooking Time: 45 minutes
Quinoa and Black Bean Salad
This hearty salad combines nutty quinoa with creamy black beans, crunchy veggies, and a zesty dressing, making it a perfect side dish or light lunch. It’s also packed with protein, fiber, and vitamins to keep you energized throughout the day.
Ingredients:
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1 red bell pepper, diced
– 1 small red onion, thinly sliced
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: chopped cilantro for garnish
Instructions:
1. In a large bowl, combine cooked quinoa, black beans, bell pepper, onion, and garlic.
2. In a small bowl, whisk together olive oil, lime juice, and cumin.
3. Pour dressing over the quinoa mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped cilantro, if desired.
Cooking Time: 10 minutes (quinoa cooking time not included)
Roasted Sweet Potato and Kale Salad
This autumn-inspired salad combines the natural sweetness of roasted sweet potatoes with the earthy goodness of kale, all tied together with a tangy vinaigrette. Perfect for a cozy fall evening or a healthy lunch.
Ingredients:
– 2 large sweet potatoes
– 1 bunch of curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese or chopped pecans for added flavor
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut the sweet potatoes into 1-inch cubes and toss with 1 tablespoon olive oil, salt, and pepper.
3. Roast the sweet potatoes in the preheated oven for 20-25 minutes, or until tender and caramelized.
4. In a large skillet, heat the remaining 1 tablespoon of olive oil over medium-high heat.
5. Add the kale to the skillet and cook, stirring occasionally, until wilted and slightly browned (about 5-7 minutes).
6. In a large bowl, combine the roasted sweet potatoes, cooked kale, apple cider vinegar, salt, and pepper. Toss to combine.
Cooking Time: 30-40 minutes
Vegan Stuffed Bell Peppers
Vegan Stuffed Bell Peppers: A flavorful and nutritious recipe that’s perfect for a weeknight dinner or a special occasion!
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked brown rice
– 1 cup black beans, rinsed and drained
– 1 cup corn kernels
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: vegan cheese shreds or nutritional yeast for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large bowl, mix cooked brown rice, black beans, corn kernels, chopped onion, garlic, olive oil, cumin, salt, and pepper.
4. Stuff each bell pepper with the mixture, filling to the top.
5. Place stuffed peppers in a baking dish and cover with aluminum foil.
6. Bake for 30 minutes. Remove foil and bake for an additional 15-20 minutes, or until bell peppers are tender.
7. Serve warm, topped with vegan cheese shreds or nutritional yeast if desired.
Cooking Time: 45-50 minutes
Mushroom and Spinach Stir-Fry
A quick and flavorful vegetarian dish perfect for a weeknight dinner or as a side dish. This recipe combines the earthy flavor of mushrooms with the nutritional benefits of spinach.
Ingredients:
– 1 cup mixed mushrooms (button, cremini, shiitake), sliced
– 2 cups fresh spinach leaves
– 1 tablespoon vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Optional: 1/4 cup chopped green onions for garnish
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the onion and cook until translucent, about 3 minutes.
3. Add the mushrooms and garlic; cook until the mushrooms release their liquid and start to brown, about 4-5 minutes.
4. Stir in the spinach leaves; cook until wilted, about 1 minute.
5. Season with soy sauce, salt, and pepper to taste.
6. Serve hot, garnished with chopped green onions if desired.
Cooking Time: 12-15 minutes
Chickpea and Spinach Curry
This flavorful and nutritious curry is a great way to incorporate protein-rich chickpeas and iron-packed spinach into your meal. With its aromatic spices and creamy texture, it’s perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon cayenne pepper (optional)
– 1 can coconut milk (14 oz)
– Salt and pepper, to taste
– Cooking oil or butter, for sautéing
Instructions:
1. Heat 1-2 tablespoons of oil in a large pan over medium heat.
2. Add onion and cook until softened, about 3 minutes.
3. Add garlic, cumin, curry powder, turmeric, and cayenne pepper (if using). Cook for 1 minute.
4. Stir in chickpeas and coconut milk. Bring to a simmer.
5. Reduce heat to low and let curry simmer for 10-15 minutes or until the flavors have melded together.
6. Stir in spinach leaves and cook until wilted, about 2-3 minutes.
7. Season with salt and pepper to taste.
8. Serve hot over rice, naan, or with some crusty bread.
Cooking Time: 20-25 minutes
Vegan Lentil Loaf
A hearty and flavorful plant-based twist on a classic comfort food, this Vegan Lentil Loaf is perfect for a cozy dinner or a satisfying snack. Made with red lentils, vegetables, and aromatic spices, it’s a great option for a meatless meal.
Ingredients:
– 1 cup cooked red lentils
– 1/2 cup rolled oats
– 1/4 cup chopped onion
– 1 minced garlic clove
– 1/2 cup grated carrot
– 1/4 cup tomato paste
– 1 teaspoon smoked paprika
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon olive oil
– 1/4 cup breadcrumbs (gluten-free)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large mixing bowl, combine cooked lentils, oats, onion, garlic, carrot, tomato paste, smoked paprika, salt, and pepper.
3. Mix well until all the ingredients are fully incorporated.
4. Add olive oil and breadcrumbs; mix until a sticky dough forms.
5. Transfer the mixture to a loaf pan lined with parchment paper.
6. Bake for 45-50 minutes or until golden brown.
Cooking Time: 45-50 minutes
Cauliflower and Chickpea Tacos
This flavorful recipe combines the crunch of roasted cauliflower with the creaminess of chickpeas, all wrapped up in a crispy taco shell. Perfect for a quick and healthy meal!
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 can of chickpeas (15 oz), drained and rinsed
– 2 tablespoons of olive oil
– 1 teaspoon of cumin
– 1/2 teaspoon of chili powder
– Salt and pepper to taste
– 8-10 corn tortillas
– Optional toppings: diced tomatoes, shredded lettuce, avocado, salsa
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with olive oil, cumin, chili powder, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a separate pan, heat the chickpeas over medium heat with a pinch of salt and pepper.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20 seconds.
5. Assemble tacos by placing roasted cauliflower, chickpeas, and desired toppings onto tortillas.
Cooking Time: Approximately 30-40 minutes
Vegan Sushi Rolls with Cucumber and Avocado
Experience the refreshing taste of Japan with this simple vegan sushi recipe, featuring crisp cucumber and creamy avocado.
Ingredients:
– 1 cup cooked Japanese short-grain rice (preferably day-old)
– 1/2 cucumber, sliced into thin strips
– 1 ripe avocado, diced
– 1 tablespoon sesame oil
– 1 sheet of nori seaweed
– Optional: soy sauce, wasabi, and pickled ginger for serving
Instructions:
1. Prepare the sushi rice according to package instructions or use leftover cooked rice.
2. Cut the cucumber into thin strips and set aside.
3. In a small bowl, mix together the sesame oil and a pinch of salt.
4. Lay the nori sheet flat on a cutting board. Spread a thin layer of sushi rice onto the seaweed, leaving a 1-inch border at the top.
5. Arrange the cucumber slices horizontally across the middle of the rice.
6. Place the diced avocado on top of the cucumber.
7. Roll the sushi using a bamboo mat or a clean tea towel, applying gentle pressure to form a compact roll.
8. Slice into individual pieces and serve with soy sauce, wasabi, and pickled ginger (if desired).
Cooking Time: 5-10 minutes (preparing ingredients)
Spaghetti Squash with Marinara Sauce
This recipe transforms spaghetti squash into a low-carb, nutritious alternative to traditional pasta. With the addition of homemade marinara sauce, this dish is perfect for those looking for a healthier take on Italian cuisine.
Ingredients:
– 2 medium-sized spaghetti squash
– 1/4 cup olive oil
– Salt and pepper, to taste
– 2 cups marinara sauce (homemade or store-bought)
– Optional: grated Parmesan cheese, chopped fresh parsley
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Drizzle olive oil over the squash and season with salt and pepper.
4. Roast the squash for 45 minutes, or until tender when pierced with a fork.
5. While the squash is cooking, heat the marinara sauce in a separate pan over medium heat.
6. Once the squash is cooked, use a fork to scrape out the flesh, creating spaghetti-like strands.
7. Serve the roasted squash topped with warmed marinara sauce and your choice of Parmesan cheese and parsley.
Cooking Time: 50 minutes
Vegan Thai Green Curry with Tofu
Experience the bold and aromatic flavors of Thailand with this simple vegan green curry recipe featuring crispy tofu and a medley of colorful vegetables.
Ingredients:
– 1 block firm tofu, drained and cut into bite-sized pieces
– 2 medium bell peppers, sliced
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 1 can coconut milk
– 2 tablespoons Thai green curry paste
– 1 teaspoon vegan fish sauce (optional)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add tofu, bell peppers, onion, garlic, and ginger; cook until vegetables are tender, about 5 minutes.
3. Add mushrooms and cook until they release their moisture and start to brown, about 3-4 minutes.
4. Stir in curry paste, coconut milk, and fish sauce (if using); bring to a simmer.
5. Reduce heat to low and let the flavors meld for 2-3 minutes; season with salt and pepper to taste.
6. Serve hot, garnished with cilantro leaves.
Cooking Time: 15-20 minutes
Stuffed Portobello Mushrooms
Elevate your dinner game with this simple yet impressive recipe featuring earthy portobello mushrooms filled with a flavorful blend of cheese, herbs, and garlic. Perfect for a weeknight meal or special occasion.
Ingredients:
– 4 large portobello mushrooms, stems removed
– 1/2 cup grated cheddar cheese
– 1/4 cup breadcrumbs
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together cheese, breadcrumbs, garlic, thyme, salt, and pepper.
3. Stuff each mushroom cap with the mixture, dividing it evenly among the four mushrooms.
4. Drizzle olive oil over the stuffed mushrooms.
5. Bake for 15-20 minutes or until mushrooms are tender and filling is golden brown.
Cooking Time: 15-20 minutes
Vegan Butternut Squash Soup
Warm up with this comforting and flavorful vegan butternut squash soup recipe. This creamy soup is made with roasted butternut squash, onions, garlic, and a hint of nutmeg, perfect for a chilly evening.
Ingredients:
– 1 large butternut squash (about 2 lbs)
– 1 medium onion, chopped
– 3 cloves of garlic, minced
– 4 cups vegetable broth
– 1/2 cup non-dairy milk (such as almond or soy milk)
– 1 tsp ground nutmeg
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Cut the butternut squash in half lengthwise and scoop out the seeds.
2. Roast the squash on a baking sheet for 45 minutes, or until tender.
3. In a large pot, sauté the chopped onion and minced garlic until softened.
4. Add the roasted squash, vegetable broth, non-dairy milk, nutmeg, salt, and pepper to the pot.
5. Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes or until the soup is smooth and creamy.
Cooking Time: 1 hour 10 minutes
Mediterranean Quinoa Salad
This vibrant quinoa salad is inspired by the flavors of the Mediterranean, with a mix of nutritious ingredients and bold spices. Perfect for a quick lunch or dinner, this dish is also great as a side or addition to your favorite main course.
Ingredients:
– 1 cup cooked quinoa
– 1 cup mixed greens (arugula, spinach, etc.)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup chopped red onion
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tbsp. extra-virgin olive oil
– 2 tbsp. lemon juice
– 1 tsp. ground cumin
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, mixed greens, cherry tomatoes, red onion, feta cheese, and parsley.
2. Drizzle with olive oil and lemon juice, then sprinkle with cumin.
3. Season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 5-7 minutes (quinoa cooking time)
Vegan Eggplant Lasagna
This flavorful and satisfying vegan eggplant lasagna is a game-changer for anyone looking for a meat-free, dairy-free twist on the classic Italian dish. Layered with tender eggplant, rich tomato sauce, and creamy cashew ricotta, this recipe is sure to become a staple in your kitchen.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1 cup cashews
– 1/2 cup nutritional yeast
– 1 tablespoon lemon juice
– 1 garlic clove, minced
– 1 cup marinara sauce (homemade or store-bought)
– 1 cup vegan ricotta cheese (homemade or store-bought)
– 1 teaspoon dried basil
– Salt and pepper to taste
– 8-10 lasagna noodles
Instructions:
1. Preheat oven to 375°F.
2. Cook eggplant slices in a non-stick skillet with a little oil until tender, about 3-4 minutes per side.
3. In a blender or food processor, combine cashews, nutritional yeast, lemon juice, garlic, and salt. Blend until smooth.
4. Assemble lasagna by spreading marinara sauce on the bottom of a baking dish, followed by eggplant slices, vegan ricotta cheese, and lasagna noodles. Repeat layers two more times.
5. Top with remaining marinara sauce and cover with foil for 30 minutes.
6. Remove foil and bake for an additional 15-20 minutes or until golden brown.
Cooking Time: About 45-50 minutes
Summary
Get ready to indulge in delicious and healthy vegan cuisine! This article presents 18 mouth-watering low-calorie vegan recipes perfect for weight loss. From Zucchini Noodles with Avocado Pesto to Vegan Sushi Rolls with Cucumber and Avocado, these dishes are not only tasty but also packed with nutrients. With a variety of options including soups, salads, stir-fries, and more, you’re sure to find something that suits your taste buds. Whether you’re a vegan or just looking for some healthy meal ideas, this collection is sure to inspire your culinary creativity.
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