Vegetarian Diet

Low-Calorie Vegetarian Recipes

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ou may think all vegetarian recipes are low in calories. While this may be true for most recipes centered on vegetables, the use of oils, nuts, seeds, cheeses and other dairy products can increase the calories and fat grams significantly. The following recipes are low calorie with the weight conscious in mind. They are also delicious and certain to become a few of your favorites.

Recipes for Weight-Conscious Vegetarians

Split Pea Cabbage Rolls Recipe

Ingredients

  • 1 cup dry split peas
  • 1 1/2 cups low sodium tomato sauce
  • 1 tomato, chopped
  • 1 onion, chopped
  • 1 garlic clove, minced
  • 1 tablespoon olive oil
  • 1 teaspoon hot pepper sauce (or to taste)
  • 8 large cabbage leaves
  • 2 cups water

Directions

  1. Combine peas, sauce, tomato, onion, garlic, hot sauce and oil in large pot or pressure cooker. Bring to boil or to pressure point; reduce heat and cook for 10 minutes or until peas are tender.
  2. In the meantime, preheat oven to 350 F. degrees. Steam cabbage leaves in steamer until tender; drain and let cool.
  3. Place about 3 tablespoons of split pea mixture in center of each leaf. Roll up and place in 13″ x 9″ baking dish coated with cooking spray.
  4. Pour water over rolls and bake until heated through, about 20 minutes.

Servings and Nutrition Information

Makes 8 servings. Per Serving: 189 Calories, 4 g Fat, 0 g Saturated Fat, 10 g Protein, 29 g Carbohydrate, 5 g Fiber, 0 mg Cholesterol, 35 mg Sodium

Spinach Quiche With Oat Crust Recipe

Homemade Spinach Quiche

Ingredients

  • 1 cup regular oats
  • 1/4 cup oat bran
  • 2 tablespoons chilled margarine, butter or butter substitute, cut into small pieces
  • 1/4 cup cold water
  • 1 cup leeks, chopped
  • 1 cup mushrooms, sliced
  • 1 cup evaporated non-fat milk or non-dairy substitute
  • 1/3 cup Parmesan cheese or non-dairy cheese substitute
  • 1/2 teaspoon salt
  • 1/2 teaspoon dill
  • 1/4 teaspoon black pepper
  • 3 large egg whites
  • 2 large eggs
  • 1 10-ounce package frozen chopped spinach, thawed and squeezed dry
  • 1/2 cup shredded Swiss cheese or non-dairy cheese

Directions

  1. Preheat oven to 375 degrees.
  2. Spray 9 – 10″ pie plate with cooking spray.
  3. Prepare crust by combining oats and oat bran in medium bowl. Add margarine pieces and cut in with pastry blender or two knives until crumbly. Add water and stir until just moistened.
  4. Press dough evenly into prepared pie plate. Bake for 8 minutes or until set.
  5. In the meantime, spray large skillet with cooking spray and place over medium-high heat; add leeks and sauté for 2 minutes. Add mushrooms and sauté for 5 minutes longer. Remove from heat.
  6. Combine milk and next seven ingredients in blender; process until smooth. Add leek mixture and stir well.
  7. Pour into prepared crust and sprinkle with shredded cheese. Bake for 35 minutes or until set in center. Let stand for 5 minutes.

Servings and Nutrition Information

Makes 6 servings.Per serving: 240 Calories, 10 g Fat, 4 g Saturated Fat, 15 g Protein, 23 g Carbohydrate, 4.5 g Fiber, 92 mg Cholesterol, 460 mg Sodium

Low-Calorie, Vegetarian, and Delicious

Once you try these recipes, it will be clear that you don’t have to sacrifice flavor to have a low-calorie dish. Save these recipes, and work them into your vegetarian menus for more variety.

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