500 Calorie Vegan & Vegetarian Meal Recipes

500 Calorie Vegan & Vegetarian Meal Recipes

1Veggie Balti – 211 calories per serving

Veggie Balti – 211 calories per serving

Ingredients:

  • 1tbsp sunflower oil
  • 2 onions, chopped
  • 1tbsp balti paste
  • 350g diced butternut squash and sweet potato
  • 400g can chopped tomatoes
  • ½ cauliflower cut into florets
  • 410g can chickpeas, drained
  • Handful fresh coriander

Directions:
Heat the oil in a large pan, add the onions and fry gently for 5 mins. Add the balti paste and fry for a minute. Stir in 250ml water, butternut squash and sweet potatoes, canned tomatoes, and cauliflower. Season, cover and simmer for 15 mins.Add the chickpeas and warm through for 5 mins until the vegetables are tender. Sprinkle with coriander leaves to serve.

2Vegetable Bolognese – 318 calories per serving

Vegetable Bolognese – 318 calories per serving

Ingredients:

  • 1tbsp olive oil
  • 1 red onion, chopped
  • 1 large garlic clove, crushed
  • 3 carrots, chopped
  • 1 red pepper, deseeded and chopped
  • 75g mushrooms, sliced
  • 500g carton creamed tomatoes
  • 75g broccoli, broken into tiny florets
  • 1tbsp Worcestershire sauce
  • pinch of sugar
  • 2tbsp basil leaves
  • 250g spaghetti

Directions: Heat the oil in a large pan, add the onion and cook for a few mins to soften. Add the garlic and carrots and cook for 5 mins, then add the peppers and cook for 2 more minutes. Stir in the mushrooms, creamed tomatoes, broccoli, Worcestershire sauce, sugar, most of the basil and 200ml water. Season and simmer for 5 mins. Cook the spaghetti in boiling salted water for 10 mins until tender, yet still with a slight bite. Tip half of the vegetable mixture into a processor and blitz until almost smooth. Return to the vegetables and stir together, warming through. Drain spaghetti and toss into the vegetables, finish with a couple of basil leaves to serve. Makes 4 servings.

3Broccoli and Roasted Red Pepper Frittata – 223 calories per serving

Broccoli and Roasted Red Pepper Frittata – 223 calories per serving

Ingredients:

  • olive oil
  • chili flakes, large pinch
  • 4 roasted red peppers, sliced
  • long-stem broccoli 300g, blanched for 3 minutes and drained
  • 8 eggs, beaten
  • milk 4 tbsp
  • a handful of basil leaves

Directions: Heat 1 tsp oil in an ovenproof frying pan, and add the chili flakes, peppers, and broccoli for a few minutes. Whisk the eggs and milk together, and season well. Add the egg mix, pulling in the sides with a wooden spoon until the edges start to set. Scatter with the basil, and put under a hot grill for 5 minutes until puffed, golden brown and the egg has set. Serve with a salad and some more chili flakes. Makes 4 servings.

4Creamy Broccoli Pasta – 463 calories per serving

Creamy Broccoli Pasta – 463 calories per serving

Ingredients:

  • 400g pasta
  • 1 vegetable stock pot
  • 1 head broccoli, broken into tiny florets
  • 1/4tsp dried chili flakes, optional
  • 200g pack light cream cheese with garlic and herbs

Directions: Bring a large pan of water to the boil with the vegetable stock pot. Add the pasta and cook for 5 mins. Add the broccoli and cook for 5 more mins until both pasta and broccoli are tender. Drain, leaving a few tablespoons of vegetable stock in the pan. Add chili flakes, if using and cream cheese. Warm through and stir until melted. Season to taste. Makes 4 servings.

5Cauliflower Steak with Sauce Vierge – 210 calories per serving

Cauliflower Steak with Sauce Vierge – 210 calories per serving

Ingredients:

  • 2 cauliflowers
  • olive oil for frying
  • butter for frying
  • olive oil
  • baby plum tomatoes 16, diced
  • shallot 1, finely chopped
  • small capers 1 heaped tbsp
  • basil a handful, chopped
  • flat-leaf parsley a handful, chopped
  • lemon ½, juiced

Directions: Heat the oven to 220C/fan 200C/gas 7. Cut 2 thick slices from the middle of each cauliflower and keep the rest to eat later. Heat a little oil and butter in a pan then cook the cauliflower on both sides until golden. Transfer to a non-stick baking sheet and season. Roast in the oven for 10-15 minutes until tender. To make the sauce vierge, mix all the ingredients with 5 tbsp olive oil and season. Take the steaks from the oven, spoon over the sauce and serve. Makes 4 servings.

500 Calorie Vegan & Vegetarian Meal Recipes