Weight Loss Vegetarian Recipes

Weight Loss Vegetarian Recipes

Vegetarian diets can promote weight loss because they focus on nutrient-dense, low-calorie foods like fruits, vegetables, whole grains, nuts, seeds, and soy. Vegan diets go even further and cut out calorie-rich foods like cheese. But being vegetarian doesn’t automatically mean consuming fewer calories. Here are few weight loss vegetarian recipes:

1. GRILLED VEGETABLE WRAP 

INGREDIENTS REQUIRED

  • 12 asparagus spears, woody ends removed
  • 2 portobello mushroom caps
  • 1 red bell pepper, halved, seeds and stem removed
  • 1 Tbsp olive oil                                                 
  • Salt and black pepper to taste
  • 2 Tbsp olive oil mayonnaise
  • 1 Tbsp balsamic vinegar
  • 1 clove garlic, minced
  • 4 large spinach or whole-wheat tortillas or wraps
  • 2 cups arugula, baby spinach, or mixed baby greens
  • 3⁄4 cup crumbled goat or feta cheese                                                                                           

HOW TO MAKE

  1. Preheat a grill.
  2. Toss the asparagus, mushrooms, and bell pepper with olive oil, plus a few pinches of salt and pepper.
  3. Place on the hottest part of the grill and cook, turning occasionally, until lightly charred and tender.
  4. The asparagus should take the least amount of time (about 5 minutes) and the peppers the most (about 10 minutes).
  5. Alternatively, you can roast the vegetables in a 450°F oven for 10 to 12 minutes.
  6. Slice the mushroom caps into thin strips. If possible, peel off the charred skin of the pepper and then slice.
  7. Combine the mayonnaise, vinegar, and garlic, and stir to combine thoroughly.
  8. Heat the tortillas on the grill or in the microwave for 30 seconds.
  9. Spread the balsamic mayo down the middle of each tortilla, then top with the greens and cheese. Divide the grilled vegetables among the tortillas, then roll up tightly and slice each wrap in half.
2. CAULIFLOWER & POTATO CURRY

INGREDIENTS

  • 2 teaspoons ground coriander
  • 2 teaspoons ground cumin
  • 1 ½ teaspoon ground cinnamon
  • take 1 ½ teaspoon ground turmeric
  • 1 ¼ teaspoons salt                                                 
  • ¾ teaspoon ground pepper                                     
  • ⅛ teaspoon cayenne pepper
  • 1 small head cauliflower, cut into small florets (about 6 cups)
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 large onion, chopped
  • 1 cup diced carrot
  • 3 large cloves garlic, minced
  • 1 ½ teaspoons grated fresh ginger
  • take 1 fresh red chile pepper, such as serrano or jalapeño, minced, plus more for garnish
  • 1 (14 ounces) can no-salt-added tomato sauce
  • 4 cups low-sodium vegetable broth
  • 3 cups diced peeled russet potatoes (1/2-inch)
  • 3 cups diced peeled sweet potatoes (1/2-inch)
  • 2 teaspoons lime zest
  • 2 tablespoons lime juice
  • 1 (14 ounces) can of coconut milk                                                                                                             
  • Chopped fresh cilantro for garnish

HOW TO MAKE

  1. Preheat the oven to 450 degrees F.
  2. Combine coriander, cumin, cinnamon, turmeric, salt, pepper, and cayenne in a small bowl. Toss cauliflower with 1 tablespoon oil in a large bowl, sprinkle with 1 tablespoon of the spice mixture, and toss again. Spread in a single layer on a rimmed baking sheet. Roast the cauliflower until the edges are browned, 15 to 20 minutes. Set aside.
  3. Meanwhile, heat the remaining 1 tablespoon oil in a large pot over medium-high heat. Add onion and carrot and cook, stirring often, until starting to brown, 3 to 4 minutes. Reduce heat to medium and continue cooking, stirring often, until the onion is soft, 3 to 4 minutes. Add garlic, ginger, chile, and the remaining spice mixture. Cook, stirring, for 1 minute more.
  4. Stir in tomato sauce, scraping up any browned bits, and simmer for 1 minute. Add broth, potatoes, sweet potatoes, lime zest, and juice. Cover and bring to a boil over high heat. Reduce heat to maintain a gentle simmer and cook, partially covered and stirring occasionally, until the vegetables are tender, 35 to 40 minutes.
  5. Stir in coconut milk and the roasted cauliflower. Return to a simmer to heat through. Serve garnished with cilantro and chiles, if desired.           
3. ROASTED CARROTS  

INGREDIENTS

  • 8 medium-size carrots, tops removed, peeled
  • 1 Tbsp olive oil                                              
  • 2 Tbsp honey
  • 1⁄2 Tbsp fresh thyme leaves (optional)                                                                                                                                           
  • Salt and pepper to taste                    

HOW TO MAKE – 

  1. Preheat the oven to 400°F.
  2. Toss carrots with olive oil, honey, thyme leaves (if using), and a generous amount of salt and pepper.
  3. Spread out on a baking sheet and cook in the oven until brown on the outside and tender all the way through, about 35 minutes.     

 

4. STUFFED TOMATOES RECIPES 

INGREDIENTS                                                       

  • 4 medium beefsteak or other round tomatoes
  • 1 cup panko bread crumbs
  • 1⁄2 cup fresh goat cheese or feta                    
  • 1⁄4 cup chopped fresh basil                                                          
  • 1 Tbsp olive oil
  • 2 tsp finely minced garlic
  • Salt and black pepper to taste                                                                                                                                           

HOW TO MAKE 

  1. Preheat the oven to 400°F.
  2. Cut the tops off the tomatoes and use a spoon to scoop out the core and seeds and discard.
  3. In a mixing bowl, combine the bread crumbs, cheese, basil, olive oil, and garlic and season with salt and black pepper.
  4. Stuff the tomatoes with the mixture.
  5. Place the tomatoes in a baking dish and bake for about 20 minutes, until the bread crumbs are golden brown and the tomatoes are lightly caramelized.
5. GAZPACHO SOUP 

INGREDIENTS

  • 2 cups chopped tomatoes
  • 1 red or green bell pepper, chopped              
  • take 1 medium red onion, diced
  • 1 cup diced English cucumber
  • take 1 1⁄2 cups low-sodium V8 or other tomato juice
  • Juice of 1 lemon
  • 2 Tbsp olive oil, plus more for serving                                                                                                                                         
  • 1  Tbsp white or red wine vinegar
  • 2  cloves garlic, chopped
  • 1 tsp salt

HOW TO MAKE

  1. Combine the tomatoes, bell pepper, onion, and cucumber in a large mixing bowl and mix well.
  2. Transfer one-fourth of the mixture to a small bowl, cover, and refrigerate.
  3. Add the tomato juice, lemon juice, olive oil, vinegar, garlic, and salt to the vegetables in the large bowl and mix to combine.
  4. If you have the time, it’s best at this point to allow the ingredients to mingle in the fridge for an hour or two—or even overnight. (If not, simply proceed with the recipe.)
  5. Working in batches if necessary, add the tomato juice mixture to a blender and puree, stopping just short of creating a smooth soup (a bit of texture here is nice).
  6. If you didn’t refrigerate before, place the gazpacho in the fridge for 20 or 30 minutes to cool down.
  7. When ready to serve, divide the gazpacho among 4 or 6 bowls.
  8. Chop the reserved vegetables on a cutting board until you have a rough salsa.
  9. Garnish each bowl with a bit of the reserved vegetables and a drizzle of olive oil. 
6. THE PERFECT AIR FRYER FALAFEL 

INGREDIENTS

  • One 15-oz can chickpeas, drained, rinsed, and patted dry
  • 1/4 medium white onion, roughly chopped
  • 2 Tbsp fresh chopped parsley
  • 1 1/2 Tbsp all-purpose flour
  • 2 1/2 tsp lemon juice
  • 1/2 tsp garlic powder
  • 1/2 tsp ground cumin                                                                                                                                                                                           
  • 1/4 tsp paprika
  • 1 tsp kosher salt 
  • Fourth & Heart ghee spray or other high heat cooking spray

HOW TO MAKE

  1. In a food processor, combine the chickpeas, onion, parsley, flour, lemon juice, garlic powder, cumin, paprika, and salt. Pulse about 15 times to create a rough mixture that sticks together when pinched between two fingers.                 
  2. Use a scoop or two spoons to create rounds, then roll between hands and flatten slightly to make discs. Make sure you don’t overwork the mix with your hands, or the falafels will become too dense.
  3. Set the air fryer to 350°F. Spray the falafels with cooking spray and place them in the air fryer in a single layer, working in batches if needed. Fry them for about 10 minutes, turning halfway through, until golden brown.
  4. They are ready when golden brown and crisp on the outside. 
7. SMASHED POTATOES 

INGREDIENTS 

  • 2 lb small potatoes, like Yukon Golds
  • Salt and black pepper to taste
  • 1 Tbsp olive oil                                                                          
  • 2 cloves garlic & peeled 
  • 1 Tbsp minced fresh rosemary or 1 tsp dried
  • 2 Tbsp grated Romano or Parmesan                                                                                                                               

HOW TO MAKE – 

  1. Place the potatoes in a pot and fill with enough cold water to cover.
  2. Add 1 teaspoon salt and bring to a boil.
  3. Cook the potatoes until just tender all the way through, about 20 minutes. Drain.
  4. When cool enough to handle, use your palm to carefully smash the spuds just enough to break the skin and flatten the potatoes.
  5. Heat the oil in a large cast-iron skillet over medium heat.
  6. Add the potatoes in a single layer, along with the garlic and rosemary.
  7. Cook until the potatoes are deeply browned and crispy on one side, 7 to 10 minutes, then flip and repeat.
  8. Add the cheese in the final moments of cooking, so that it melts atop the potatoes.
  9. Season with salt and pepper.
8. PICKLED CUCUMBER SALAD 

INGREDIENTS 

  • 1 large English cucumber, sliced into thin rounds
  • take 1 small red onion, very thinly sliced
  • 1 Tbsp sesame oil
  • 1⁄4 cup rice wine vinegar                  
  • 1 Tbsp sugar
  • take 1 tsp salt                                                                                                                                                                                                     
  • 1 tsp red chili flakes 

HOW TO MAKE  – 

  1. Combine all the ingredients in a mixing bowl and toss.
  2. Let sit for at least 15 minutes before eating.
  3. This will keep covered in your fridge for up to 5 days. 

 

9. MAPLE APPLE TOAST 

INGREDIENTS – 

  • 1⁄4 cup cashew butter
  • 4 tsp pure maple syrup
  • 4 slices whole-wheat bread, toasted
  • 1⁄2 red apple, cored and thinly sliced            
  • 1⁄8 tsp ground cinnamon                                                                                                                                                           

 HOW TO MAKE – 

  • In a small bowl, stir together cashew butter and syrup. Spread over toasted bread. Top with apple slices and sprinkle with cinnamon.

 

10. BLUEBERRY SMOOTHIE BOWL 

INGREDIENTS –  

  • 3 1/2 oz frozen unsweetened pure acai fruit puree
  • 1/2 cup frozen mixed berries
  • 10 Tbsp plain whole milk yogurt, divided
  • 1/4 cup unsweetened vanilla almond milk   
  • 2 tsp honey
  • 2 Tbsp fresh blueberries                                                                                                                                                                       
  • 1 Tbsp chopped toasted pecans
  • 1/2 tbsp chia seeds 

HOW TO MAKE – 

  1. In a blender, combine acai fruit puree, frozen berries, 8 tablespoons of yogurt, almond milk, and honey. Cover and blend until smooth.
  2. Pour smoothie into a bowl. Top with the remaining 2 tablespoons of yogurt, fresh blueberries, pecans, and chia seeds. 

Try these 10 vegetarian weight loss recipes & enjoy your dieting.

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