healthy vegetarian

This vegetarian low-calorie chickpea curry makes a wonderful, easy after-work meal, and is ready in less than 20 minutes. It's also vegan if you leave out the egg. 

Each serving provides 441 kcal, 26g protein, 92g carbohydrates (of which 8.5g sugars), 20g fat (of which 3.5g saturates), 15g fibre and 0.6g salt. 

With a GI of 45 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a>.

Chickpea, spinach and egg curry

eggs

olive oil

tsp cumin seeds

tsp black mustard seeds

tbsp medium curry powder,

garlic

ginger

tin chopped tomatoes

tin chickpeas,

lemon juice

milliliters/3½fl water

baby leaf spinach

salt and black pepper

tbsp chopped fresh coriander, to garnish

Serve the family something different for dinner: a rich miso and mushroom broth with golden tofu and soft-boiled eggs.

This meal provides 550 kcal, 33g protein, 45g carbohydrate (of which 4.5g sugars), 27g fat (of which 5.7g saturates), 6g fibre and 4g salt per portion.


Simple miso, tofu and mushroom ramen

grams/½oz dried wild mushrooms,

1.4 litres/2½ pints just-boiled water

tbsp dark soy sauce,

vegetable stock cube

tbsp brown miso paste

egg noodles

pack firm tofu, drained, dried, cut into 8 rectangular slices

sunflower oil

150 grams/5 ounces chestnut mushrooms, thinly sliced

pak choi, roots trimmed, leaves

grams/3½oz beansprouts,

spring onions, trimmed, very thinly sliced

cashew

chillies, (optional)

A simple, vegetarian, spiced bean stew makes a quick and filling midweek dinner.

With a GI of 52 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a> and provides 492 kcal per portion.

Mexican bean stew

low-calorie cooking spray

onion, thinly sliced

garlic cloves, crushed

yellow pepper, deseeded and cut into 3cm/1in chunks

½ tsp hot chilli powder

tsp cumin

tsp coriander

tomato purée

tin mixed beans, drained and rinsed

grams/4½oz wholegrain long-grain rice, to serve

lime,

tomato, roughly chopped

tbsp freshly coriander

spring onions, thinly sliced

This slow-cooker vegetarian stew with fluffy dumplings is a cheap and easy recipe. To make it vegan, use vegetable suet in the dumplings instead of butter and omit the pesto. This dish is perfect for batch cooking, just divide it up into indiviudal portions and you will always have warming stew at your fingertips, check the tips section for freezing instructions. 

Equipment and preparation: For this recipe you will need a 6.5 litre/11½ pint slow cooker. 

This meal provides 629 kcal, 13g protein, 79g carbohydrate (of which 24g sugars), 29g fat (of which 11g saturates), 16g fibre and 1.8g salt per portion.

Slow cooker vegetarian hotpot 

butternut squash

onions, thinly sliced

carrots,

parsnips,

tbsp plain flour

½ tsp dried chilli flakes (optional)

pesto (optional)

350 milliliters/12fl oz hot vegetable stock (made with 1 stock cube)

grams/3½oz spinach leaves (optional)

flour

75 grams/2¾oz frozen butter (or 75 grams/2¾oz shredded vegetarian suet)

125 milliliters/4fl oz cold water

This delicious vegan curry with chickpeas and aubergine is packed full of flavour and ready in less than 30 minutes.

This meal provides 251 kcal, 13g protein, 8.3g carbohydrate (of which 11.6g sugars), 15.9g fat (of which 2.1g saturates), 13.5g fibre and 1.2g salt per portion.

Spinach, aubergine and chickpea curry

spinach

red onions, chopped

tinned chickpeas, drained and rinsed

garlic cloves, finely chopped

hot green chillies,

coriander

cumin seeds

aubergine, approx. 400 grams/14 ounces,cut into 2cm (3/4in) dice

tomatoes

salt

Crunchy greens are the perfect foil to the lemon-rich tahini dressing in this substantial, vegan, healthy dinner.

Each serving provides 324 kcal, 11g protein, 30g carbohydrates (of which 28g sugars), 15g fat (of which 2g saturates), 12.5g fibre and 3g salt. 

Greens with giant couscous and tahini

130 milliliters/4fl oz hot vegetable stock

60 grams/2¼oz wholewheat giant couscous

broccoli

green beans,

150 grams/5½oz kale

tahini

tsp sea salt flakes

black pepper

A lokanta or 'tradesmen's restaurant' is where you can find delicious home-cooked style food in Turkey – such as this healthy, vegan, roasted vegetable stew with butterbeans.

Lokanta stew

onion,

peppers,

thyme

tins butter beans

allspice

green beans

This simple, hearty, vegetarian shepherd’s pie is packed full of healthy vegetables and lentils. Omit the Worcestershire sauce and Parmesan to make it a hearty vegetarian dinner.

This meal provides 416 kcal, 17g protein, 68g carbohydrate (of which 19g sugars), 6g fat (of which 2.5g saturates), 15g fibre and 1.5g salt per portion.


Veggie shepherd’s pie

tbsp oil

leek, trimmed, finely chopped

150 grams/5½oz chestnut mushrooms, roughly chopped

garlic clove, finely chopped

sage leaves, roughly chopped

thyme sprigs, leaves only, finely chopped

tin green or Puy lentils, drained

200 milliliters/7fl oz vegetable stock

200 milliliters/7fl oz red wine

Worcestershire sauce (optional)

soy sauce

tsp chilli flakes (optional)

tsp caster sugar (optional)

potatoes

cauliflower, leaves and root removed, separated into florets

unsalted butter

tbsp finely grated Parmesan (optional)

Nadiya's dal makes a luxury out of everyday ingredients. The garlic, chilli and spice tarka is an absolute must.

Nadiya's dal 

250 grams/9 ounces toor dal (yellow split pigeon peas)

vegetable oil

onions, chopped

red chilli, finely chopped (seeds removed if preferred)

½ tsp ground turmeric

½ tsp chilli powder

red chillies

floury potatoes, peeled and cut into 5mm dice

tomatoes, roughly chopped

½ onion, thinly sliced

red chilli, thinly sliced

tsp panch phoran

coriander leaves

Crispy sesame tofu with zucchini noodles is the perfect healthy, vegetarian meal prep that is low carb, vegan and gluten free too. These meal prep lunches are served with crispy sesame tofu on a bed of zucchini noodles and a delicious peanut sauce to go with!

Crispy Sesame Tofu with Zucchini Noodle (Vegetarian Meal Prep)

Peanut butter

Sesame Oil

Light low sodium Soy Sauce

Rice Vinegar

Chilli Flakes

Maple Syrup (or Honey)

Garlic Cloves (roughly chopped)

Ginger

350 gms Firm Tofu (cut into small pieces)

Zucchinis (spiralized)

Sesame Seeds and Green Onions

Make the Sauce

In a blender or add all the ingredients for the sauce along with a splash of water and blend till smooth. Set aside 1/4 cup sauce and divide the rest in the mini sauce containers. You might be left with a little extra sauce which you can reserve for later - it works really well as a salad dressing!

Cook the crispy tofu

Heat oil in a pan and add the tofu. As soon as the tofu is a very light brown, add 1/4 cup sauce to the pan and toss the tofu in it. Cook everything on low heat. In some time, the sauce will start to evaporate and slowly it will start turning into golden brown and sticking to the pan and tofu. Things will become crispy and you finally you&#039;ll be left with crispy browned bits of tofu in the pan.

Assemble

To assemble the meal prep containers, divide zucchini noodles in the containers. Divide the tofu amongst the containers and place the mini sauce containers on one side. Place the lid and refrigerate for up to 5 days.

Try this smoky chipotle bean stew for a satisfying veggie dinner. Dr Rupy's recipe is great served with tortilla chips and his quick pickles, and only costs around 50p per portion to make. 

Each serving provides 404 kcal, 18g protein, 51g carbohydrate (of which 12g sugars), 13g fat (of which 5.5g saturates), 4g fibre and 1.1g salt. 

Chipotle pinto bean stew

250 grams/9 ounces dried pinto beans

olive oil,

onions, finely chopped

celery sticks, finely chopped

cinnamon

tbsp chipotle paste (approx. 20 grams/¾oz)

grams/1 tomato purée

200 grams/7 ounces frozen sweetcorn (or tinned sweetcorn, drained)

grams/1¾oz pickled jalapeño chillies, drained (optional)

150 milliliters/5fl oz soured cream

paprika

wholemeal flour tortilla wraps,

Try this smoky chipotle bean stew for a satisfying veggie dinner.

Rustle up a moreish veggie traybake full of roasted vegetables and halloumi. An oregano dressing and easy tzatziki take it to another level. Dr Rupy's recipe costs just over £1 per portion.

Each serving provides 626 kcal, 24g protein, 38g carbohydrate (of which 15g sugars), 40.5g fat (of which 18.4g saturates), 7g fibre and 2.8g salt. 

Vegetable and halloumi traybake with tzatziki

tbsp red wine vinegar

oregano

red onion,

green pepper, deseeded and cut into chunks

halloumi,

Greek-style yoghurt

garlic clove, crushed

mint

Dr Rupy makes a delicious vegetable and halloumi traybake with homemade tzatziki.

Dr Rupy's vegetable and halloumi traybake

An easy veggie curry that makes a cheap and healthy meal. It uses basic store cupboard ingredients so is very quick and easy to cook. It's simple to make vegan too, just swap the yoghurt for a dairy-free alternative.

Each serving provides 335 kcal, 9g protein, 41g carbohydrate (of which 14.5g sugars), 12.5g fat (of which 1.5g saturates), 10g fibre and 0.5g salt.

Easy vegetable curry

carrot,

cauliflower (around 300 grams/10½oz),

tbsp sunflower or vegetable oil

tbsp curry powder

300 milliliters/10fl oz vegetable or chicken stock

peas

plain yoghurt

mango chutney, to serve

This mushroom curry by Dr Rupy is so easy to whip up for a midweek dinner, and it contains 3 of your 5-a-day. Go the extra step and make your own chapatis and the whole meal will cost under £1 per portion.

Each serving provides 646 kcal, 25g protein, 79g carbohydrate (of which 11g sugars), 22g fat (of which 8.5g saturates), 14g fibre and 1.4g salt. 

Mushroom, chickpea and spinach curry

grams/1¾oz butter, melted

mushrooms,

onion, roughly chopped

grams/1 ounces piece root ginger, grated

tbsp garam masala

½ tsp smoked paprika

250 grams/9 ounces frozen spinach, defrosted

grams/3½oz natural yoghurt

coriander,

This mushroom curry by Dr Rupy contains 3 of your 5-a-day.

A speedy, vegan stir-fry with aromatic spice and plenty of veg. Dr Rupy and the BOSH! team make a flavour-packed dinner that costs under £1 per portion.

Each serving provides 489 kcal, 14g protein, 81.5g carbohydrate (of which 13g sugars), 9g fat (of which 1.5g saturates), 11g fibre and 1.1g salt. 


Top 20 healthy vegetarian recipes from across the web

The most viewed healthy vegetarian recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Top Tags

Chickpea, spinach and egg curry

Simple miso, tofu and mushroom rame...

Mexican bean stew

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Spinach, aubergine and chickpea cur...

Greens with giant couscous and tahi...

Lokanta stew

Veggie shepherd’s pie

Nadiya's dal

Crispy Sesame Tofu with Zucchini No...

Chipotle pinto bean stew

Vegetable and halloumi traybake wit...

Easy vegetable curry

Mushroom, chickpea and spinach curr...

Vegan Singapore noodles

Aubergine and black bean bowl

Baked bean falafel

Tuscan beans on sourdough toast

Black bean burrito bowls

Vegan aubergine burgers

Top 20 healthy vegetarian recipes from across the web

The most viewed healthy vegetarian recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Chickpea, spinach and egg curry

Simple miso, tofu and mushroom rame...

Mexican bean stew

Slow cooker vegetarian hotpot

Spinach, aubergine and chickpea cur...

Greens with giant couscous and tahi...

Lokanta stew

Veggie shepherd’s pie

Nadiya's dal

Crispy Sesame Tofu with Zucchini No...

Chipotle pinto bean stew

Vegetable and halloumi traybake wit...

Easy vegetable curry

Mushroom, chickpea and spinach curr...

Vegan Singapore noodles

Aubergine and black bean bowl

Baked bean falafel

Tuscan beans on sourdough toast

Black bean burrito bowls

Vegan aubergine burgers

The most viewed healthy vegetarian recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine