Category: Vegetarian

Categories
Low Calorie Recipes Soups & Starters Vegetarian

Fast Fasting Soup – 41 calories per cup

Fast Fasting Soup recipe. Vegetarian Low calories recipe 5:2 diet
Fast Fasting Soup recipe. Vegetarian Low calories recipe 5:2 diet

Makes 5 cups (approx 41 calories per cup)206 calories total.

Preparation Time: 10 minutes.

INGREDIENTS
280g carrots (1 large) – 84 calories
90g red capsicum (bell pepper) – 15 calories
50g diced onion – fresh or frozen – 14 calories
33g mushrooms (3 medium) – 15 calories calories
10g Parmesan cheese – 37 calories
30g low fat Ricotta – 27 calories
1 vegetable stock cube – 15 calories
3 cups water.

METHOD

  1. lace all indigence in large blender (I use a Vitamix) and process for 6-8 minutes until cooked.
  2. Serve with 2-3g Parmesan sprinkled on top – 9 calories extra

NOTES:

I serve myself 2 cups with the Parmesan on top for only 50 calories!

The capacity of blenders vary. Some use friction to cook the ingredients as well as blend. If your blender cannot do this you can always blend the ingredients and cook in a saucepan. The cooking time will be longer.

(0/5)
Categories
Entre & Snacks Low Calorie Recipes Pasta Salads & Sides Vegetarian

Vegetarian Sunset – 117 calories per serve

Vegetarian Sunset eggplant recipe Low calories recipe 5:2 diet

Serves: 6 as a side (117 Calories per serve) 706 calories total.

Preparation Time: 10 minutes.

INGREDIENTS
600g Eggplant – 100 calories
1 tbsp minced garlic – 20 calories
400g Canned crushed tomatoes –  106 calories
250g Neapolitan pasta sauce – 145 calories
1 teaspoon dried oregano – neg
160g red capsicum (bell pepper) – 30 calories
300g low fat Ricotta – 270 calories
5g pkt fried onions – 35 calories

METHOD

  1. Brush olive oil over  large non-stick lamington tray. Add minced garlic and brush again distributing the garlic evenly.
  2. Slice eggplant into 10mm slices and place in tray.
  3. Cover with crushed tomatoes and spread evenly with pastry bush pushing into the gaps between the slices of eggplant.
  4. Spread pasta sauce over with brush.
  5. Add a dollop of ricotta cheese to the center of each slice of eggplant. Do not spread too much (max 3/4 the diameter).
  6. Remove stem and seeds from capsicum and slice into 3mm strips. Arrange on top of each slice of eggplant over the cheese.
  7. Sprinkle over oregano and fried onion breaking the onion with your fingers as much as you can to spread.

Bake in moderate oven 25-35 minutes until well cooked with a pizza-like appearance.

NOTES:
Pasta sauces can vary so check calories.  The one I used was 58 calories per 100ml. By all means use fresh garlic if you have it and diced onion can replace fried if you like.

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Categories
Low Calorie Recipes Vegetarian

Cauliflower Freezer Pizza – 69 calories each

You can make cauliflower pizza bases and freeze them ready for quick meals. Here I have added the topping before freezing; pasta sauce, ricotta and frozen diced onion. You can add anything you like, just add the calories to this recipe. If you keep it light you should be able to make a nice pizza topping under 50 calories with no problem. Watch the cheese. I prefer to use Parmesan or Ricotta cheese.

Makes 8 bases 69 Calories each – 555 calories total

Preparation Time: 15 minutes.

Cauliflower pizza bases to freeze. Low calorie recipe book. 5:2 diet
Cauliflower pizza bases to freeze.

INGREDIENTS
1.450 kg Cauliflower (2 small heads) – 350 calories
1/2 medium onion (60g) –  20 calories
2 Tablespoons Nutritious Yeast – 25 calories
salt and pepper to taste.
2 eggs – 160 calories

METHOD

  1. Pulse batches of cauliflower in food processor with onion until resembles rice-like texture. (florets and stalk).
  2. Place in microwave proof bowl fitted with a lid and microwave 6 minutes on high.
  3. Cool enough to handle. Using a clean tea-towel enclose batches of cauliflower in tea-towel and wring out liquid. LOTS of liquid will come out of the cauliflower. Make sure you wring well or you will end up with soggy bases.
  4. Tip squeezed cauliflower into a dry bowl and add seasoning and eggs. Mix well with a fork or clean hands.
  5. Cover flat baking trays with baking paper. You can use a light spray of oil on the tray to make the paper stick and not slip.
  6. Pat into 8 pizza base shapes on oven trays leaving plenty of space between each base. Bake in moderate oven – 180oC for 30-40 minutes or until lightly browned.
  7. Remove and cut paper to separate each pizza base. Layout foil for each base ready to wrap fr the freezer. Place each base and it’s base of baking paper in the center of the foil.
  8. Either cool and wrap as is (adding the topping at cooking time) or add your desired topping. See above for what I used in image.

Tips: I have seen people make similar bases with raw cauliflower but I would imaging it would take much longer to cook and maybe risky.

If you can afford more calories you can use strong tasting cheese in the mix instead of the yeast. Nutritional Yeast is very good for you and why I added it. It has a cheesy flavour but is not that obvious in this recipe. If you are not putting cheese on top you may want more in the base.

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Categories
Low Calorie Recipes Pasta Salads & Sides Vegetarian

Pizza Mushrooms and Eggplant – 125 calories per serve

Pizza mushrooms and eggplant. Low calories recipe 5:2 diet
Pizza mushrooms and eggplant. Low calories recipe 5:2 diet

Serves: 2 as main/4 as side (125/62 Calories per serve)

Preparation Time: 10 minutes.

INGREDIENTS
250g mushrooms – 59 calories
12ml Tamari – 12 calories
100g Neapolitan pasta sauce – 58 calories
230g Eggplant – 58 calories
135g (1 med) zucchini – grated – 28 calories
10g finely grated Parmesan cheese – 36 calories

METHOD

  1. Using large non-stick lamington tray lay mushrooms stem side up in one half and slices of eggplant in the other.
  2. Drizzle Tamari over mushrooms.
  3. Put heaped teaspoon of pasta sauce in each mushroom cup and spread inside.
  4. Using pastry brush coat the eggplant with the remaining pasta sauce.
  5. Grate zucchini over eggplant.
  6. Sprinkle mushrooms and zucchini with Parmesan.

Bake in moderate oven 30 minutes until well cooked with a pizza-like appearance.

NOTES:
Pasta sauces can vary so check calories.  The one I used was 58 calories per 100ml

Experiment with herbs and spices for different flavours.

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Categories
Pasta Salads & Sides Vegetarian

Feta Vegetables Bake – 107 calories

Low Calorie Recipe Book - Feta Vegetables Bake - 107 calories
Low Calorie Recipe Book – Feta Vegetables Bake – 107 calories

Serves: 6 (107 Calories per serve)

Preparation Time: 15 minutes.

INGREDIENTS
50g Reduced fat Feta Cheese – 80 calories
1 pkt cheese sauce – 404 calories
200g Cauliflower – 50 calories
300g Broccoli – 55 calories
125g Zucchini – 15 calories
Paprika to dust – Neg calories
Olive oil spray – 30 calories

METHOD
Prepare oven tray with light spray of olive oil.
Cut into small pieces or florets and steam Cauliflower and broccoli in microwave steamer for 6 minutes on high. Place on oven tray.
Prepare cheese sauce with hot water (not milk) and pour over vegetables.
Crumble feta cheese on top and sprinkle with paprika.
Bake in moderate oven 15-20 minutes until browned.

NOTES:
Cheese sauces can vary so check calories. This is a speedy recipe for busy people but you can make your own cheese sauce and adjust the calories to suit.

Consider topping this dish with garlic powder or other herbs for variation.

(4/5)
Categories
Entre & Snacks Vegetarian

Satay Apple Bites – 343 calories

Low Calorie Recipe Book - Satay Apple Bites - 343 calories
Low Calorie Recipe Book – Satay Apple Bites – 343 calories

Sometimes the most simple and quick recipes are the most enjoyable. This is a snack I like to make in a hurry. It is refreshing and filling enough as a lunch taking little time to prepare. The curry powder really makes it unique.

Serves 1 (4 biscuits)
Recipe Total: 33 Calories

INGREDIENTS:
1 small (150g) apple – 75 calories
1 tsp. Unhulled organic tahini – 39 calories
120g (1/4 cup) low fat cottage cheese – 103 calories
20g red capsicum – 4 calories
4 Rye Cruskits – 102 calories
Pinch curry powder – 2 calories
METHOD:

  1. Dice red capsicum.
  2. Spread Tahini over Cruskits and then spread over cottage cheese.
  3. Grate apple on top and sprinkle with curry powder.
  4. Top with red capsicum.

 

 

 

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Categories
Egg Egg & Poultry Vegetarian

Low Calorie Farmhouse slice – 243 calories

Low Calorie Recipe Book - Low Calorie Farmhouse slice - 243 Calories per serve
Low Calorie Recipe Book – Low Calorie Farmhouse slice – 243 Calories per serve

This baked dish is generous in potion size and is lovely with a side salad. Add lemon juice to keep the colories low.

Ingredients:

2 eggs & 3 egg whites beaten – 195 calories
1 onion or 6 spring onions (120g) finely chopped -30 calories
¼ cup wholemeal S.R flour – 136 calories
1 cup natural muesli – 338 calories
¾ cup frozen peas – 66 calories
½ cup of each: grated carrot, grated zucchini & chopped celery – 30 calories
400g can corn – drained – 330 calories
200g Low Fat Ricotta cheese – 220 calories
30g Grated parmesan – 110 calories

Method:

Beat eggs with salt & pepper, add flour & beat in. Add muesli & other ingredients & mix well with a wooden spoon. Spronkle with parmesan.
Pour into lightly sprayed quiche dish & bake 160oC 1 hour. (140oC 50 min fan forced)

Serves 6 Recipe Total:1455 (242 calories per serve)

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Categories
Soups & Starters Vegetarian

Pumpkin Winter Soup – 85 calories per serve

Low Calorie Recipe Book - PUMPKIN WINTER SOUP - 85 calories per serve
Low Calorie Recipe Book – Pumpkin Winter Soup – 85 calories per serve

Serves 6 (85 Calories)
Recipe Total: 510 Calories
Freeze what you don’t use for easy meals.

INGREDIENTS:
8 cups diced pumpkin
2 tsp. minced garlic
1 cup diced onion
½ tsp. Cumin
1 tsp. Nutmeg
2 Massel chicken stock cubes
4 cups water

METHOD:
1. Combine all ingredients in a large saucepan and boil until cooked. Blend with a Barmix or food processor. Add a dollop of light sour cream or low-fat Greek yogurt (optional). I prefer it without the extras.

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Categories
Pasta Salads & Sides Vegetarian

Snow Pea Salad Crispy – 148 calories

Low Calorie Recipe Book - Snow Pea Salad Crispy - 148 calories per serve
Low Calorie Recipe Book – Snow Pea Salad Crispy – 148 calories per serve

Serves: 2 as a main or 4 side salads (2/148 calories per serve, 74 calories as a side salad)

Serving pictured is smaller than a main serving.
Preparation Time: 10 minutes.

INGREDIENTS
75g / 12 large Snow peas, string removed – 20 calories
130g / ½ red capsicum – 28 calories
200g Chinese cabbage – 25 calories
25g grated carrot – 7 calories
100g / ½ cucumber – 10 calories
20g pine nuts (natural or dry fried.) – 130 calories

Dressing:
50ml Fish sauce – 21 calories
15ml / 1 tablespoon Ketjup Mantis – 41 calories
1 heaped teaspoon Nativa (Stevia) – 1 calorie
1 tablespoon finely grated young ginger – 5 calories
Juice of I lime and 1 teaspoon of the zest – 8 calories
100ml cold water

METHOD

Wash all vegetable and julienne snow peas, capsicum and cucumber.
Grate carrot and young ginger separately. Use a Microplane or very fine grater for the ginger.
Combine all vegetables reserving pine nuts) in a plastic bowl, cover and refrigerate.
Combine all dressing ingredients, cover and marinate in refrigerator until needed.
When serving pour ½ the dressing over salad and mix through with hands.
Place serving on plate and pour remainder of dressing over salad.
Note: this salad is meant to have an abundance of dripping dressing so you will see it spill out onto the plate.
Top with pine nuts.

Low Calorie Recipe Book - Snow Pea Salad Crispy - 148 calories per serve
Before the dressing
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Categories
Entre & Snacks Pasta Salads & Sides Vegetarian

Pumpkin Grill – 186 Calories

Low Calorie Recipe Book - Pumpkin Grill - 186 Calories
Pumpkin Grill – 186 Calories makes a filling lunch

One of the most simple recipes on my blog and one of my all time FAVES! This salad is sweet and filling and a treat.

Serves: 1 – 186 calories per serve
Preparation Time: 5 minutes.

INGREDIENTS
270g Butternut or Golden Nugget pumpkin – 108 calories
20g Low fat Feta – 35 calories
1 teaspoon sesame seeds – 23 calories
1 teaspoon fresh parsley, chopped fine – 5 calories
1 light spray extra virgin olive oil – 15 calories

METHOD

Cut pumpkin into thick chip shapes and microwave for 5 minutes on high.
Finely chop parsley and chop feta.
Place pumpkin on grill plate and spray with oil. Sprinkle sesame seeds on top and grill until golden.
Top with crumbled or chopped feta and fresh herbs.

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