10 Low-Calorie Vegan Dishes for Weight Loss

Did you know that a plant-based diet can help you lose weight while providing essential nutrients? In this blog, we’ll explore 10 delicious low-calorie vegan dishes that are not only packed with flavor but also perfect for weight loss. From zucchini noodle stir-fry to sweet potato and kale hash, you’ll discover tasty recipes that will keep your meals exciting and satisfying as you embark on your wellness journey!

Zucchini Noodle Stir-Fry with Tofu

This Zucchini Noodle Stir-Fry with Tofu is a vibrant, healthy dish that combines the fresh flavors of vegetables with protein-packed tofu and a savory sauce.

Ingredients:

2 medium zucchinis, spiralized
1 cup firm tofu, cubed
1 tablespoon olive oil
1 small onion, sliced
2 cloves garlic, minced
1 bell pepper, sliced
1 cup snow peas
2 tablespoons soy sauce
1 tablespoon sesame oil
1 teaspoon ginger, grated
Sesame seeds for garnish

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Start by pressing the tofu to remove excess moisture, then cut it into cubes.

2. Heat the olive oil in a large pan over medium heat, then add the tofu cubes and sauté until golden brown, about 5-7 minutes.

3. Add the sliced onion and minced garlic to the pan, cooking for another 2-3 minutes until fragrant.

4. Stir in the bell pepper and snow peas, cooking for an additional 3-4 minutes until the vegetables are tender-crisp.

5. Add the spiralized zucchini, soy sauce, sesame oil, and grated ginger, stirring to combine all the ingredients.

6. Cook for another 2-3 minutes until the zucchini is just tender.

7. Serve hot, garnished with sesame seeds.

Tips:

For extra flavor, marinate the tofu in soy sauce for 15 minutes before cooking.
Feel free to mix in or substitute other vegetables based on your preference.
Add some red pepper flakes for a spicy kick.

Spicy Cauliflower Rice Salad

This Spicy Cauliflower Rice Salad is a vibrant and flavorful dish, offering a delightful blend of spices, freshness, and crunch that will tantalize your taste buds.

Ingredients:

1 head cauliflower, grated into rice
1 cup cherry tomatoes, halved
1/2 cup red bell pepper, diced
1/2 cup cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup fresh cilantro, chopped
1/4 cup olive oil
2 tablespoons lime juice
1 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon cayenne pepper (optional for extra heat)

Preparation Time: 15 minutes

Cooking Time: 0 minutes

Total Time: 15 minutes

Instructions:

1. Begin by grating the cauliflower into rice-sized pieces using a box grater or food processor.

2. In a large bowl, combine the grated cauliflower, cherry tomatoes, red bell pepper, cucumber, red onion, and cilantro.

3. In a separate small bowl, whisk together the olive oil, lime juice, chili powder, cumin, salt, black pepper, and cayenne pepper (if using).

4. Pour the dressing over the salad and toss well to combine, ensuring all the ingredients are coated.

5. Let the salad sit for at least 10 minutes to allow the flavors to meld before serving.

Tips:

For added protein, consider mixing in chickpeas or grilled chicken.
This salad can be made ahead of time; store it in the refrigerator for up to 2 days.
Customize the spiciness by adjusting the amount of cayenne pepper to your taste.

Quinoa and Black Bean Power Bowl

This Quinoa and Black Bean Power Bowl combines wholesome grains and protein-rich beans with vibrant vegetables, making it not only delicious but also incredibly nutritious.

Ingredients:

1 cup quinoa
2 cups vegetable broth
1 can (15 oz) black beans, rinsed and drained
1 cup corn, frozen or fresh
1 cup cherry tomatoes, halved
1 avocado, diced
1/4 cup red onion, finely chopped
1/4 cup cilantro, chopped
2 tablespoons lime juice
1 teaspoon cumin
Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Rinse the quinoa under cold water until the water runs clear.

2. In a saucepan, bring the vegetable broth to a boil.

3. Add the rinsed quinoa to the boiling broth, reduce heat to low, cover, and simmer for about 15 minutes until all the liquid is absorbed.

4. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.

5. In a large bowl, combine the cooked quinoa, black beans, corn, cherry tomatoes, avocado, red onion, and cilantro.

6. Drizzle with lime juice, sprinkle with cumin, salt, and pepper, then toss gently to combine.

7. Serve warm or chilled, and enjoy your power bowl!

Tips:

Use fresh lime juice for the best flavor.
Feel free to add other vegetables like bell peppers or leafy greens.
This bowl can be made ahead of time and stored in the refrigerator for meal prep.
Top with your favorite protein or dressing to enhance flavor.

Lentil and Vegetable Soup

This hearty Lentil and Vegetable Soup is special for its rich, savory flavors and wholesome nutrition, making it a perfect comfort meal for any time of the year.

Ingredients:

1 cup lentils, rinsed
2 tablespoons olive oil
1 onion, chopped
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon dried thyme
1/2 teaspoon paprika
6 cups vegetable broth
1 can (14.5 oz) diced tomatoes, undrained
2 cups fresh spinach
Salt and pepper to taste

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. In a large pot, heat the olive oil over medium heat.

2. Add the chopped onion, carrots, and celery, cooking until softened, about 5-7 minutes.

3. Stir in the minced garlic, cumin, thyme, and paprika, cooking for an additional minute until fragrant.

4. Add the rinsed lentils, vegetable broth, and diced tomatoes, then bring to a boil.

5. Reduce heat and let simmer for about 30 minutes or until the lentils are tender.

6. Stir in the fresh spinach and cook for 2-3 minutes until wilted.

7. Season with salt and pepper to taste before serving.

Tips:

Feel free to add any seasonal vegetables like zucchini or bell peppers for extra flavor.
For a protein boost, consider adding cooked sausage or chicken.
This soup freezes well, so make a larger batch and store leftovers for a quick meal later.

Chickpea Salad Lettuce Wraps

This Chickpea Salad Lettuce Wraps recipe is special because it combines vibrant flavors and fresh ingredients, making it a nutritious and satisfying meal.

Ingredients:

1 can chickpeas, drained and rinsed
1/2 cup diced cucumber
1/4 cup diced red onion
1/4 cup diced bell pepper
1/4 cup chopped fresh parsley
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1 head lettuce (for wraps)

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. In a large bowl, combine the chickpeas, cucumber, red onion, bell pepper, and parsley.

2. In a separate small bowl, whisk together the olive oil, lemon juice, garlic powder, salt, and black pepper.

3. Pour the dressing over the chickpea mixture and toss gently until well combined.

4. Carefully separate the lettuce leaves and use them as wraps for the chickpea salad mixture.

Tips:

For added flavor, consider adding diced avocado or a sprinkle of feta cheese to the salad.
These wraps can be served chilled or at room temperature for a refreshing snack or meal.
Store any leftover salad in an airtight container in the refrigerator for up to 2 days.

Grilled Portobello Mushroom Burgers

This Grilled Portobello Mushroom Burger recipe showcases the rich, earthy flavors of mushrooms, enhanced by savory marinades, making it a delightful vegetarian alternative to traditional burgers.

Ingredients:

4 large Portobello mushrooms
1/4 cup balsamic vinegar
2 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon salt
1/2 teaspoon black pepper
4 whole grain burger buns
1 cup spinach leaves
1 large tomato, sliced
4 slices mozzarella cheese

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. In a bowl, whisk together the balsamic vinegar, olive oil, minced garlic, oregano, salt, and black pepper to create the marinade.

2. Clean the Portobello mushrooms and remove the stems, then place them in the marinade for at least 15 minutes.

3. Preheat the grill to medium-high heat.

4. Grill the marinated mushrooms for about 5-7 minutes on each side until they are tender and slightly charred.

5. During the last minute of cooking, place a slice of mozzarella cheese on each mushroom to allow it to melt.

6. Toast the burger buns on the grill until golden brown.

7. Assemble the burgers by placing a grilled Portobello mushroom on each bun, topped with spinach and tomato slices.

8. Serve immediately and enjoy your delicious grilled Portobello mushroom burgers!

Tips:

For added flavor, marinate the mushrooms for longer, even up to an hour.
You can add your favorite condiments, such as pesto or aioli, for extra taste.
Consider grilling some vegetables like zucchini or bell peppers to add to your burger.

Cauliflower Steaks with Chimichurri

This Cauliflower Steaks with Chimichurri recipe is a delightful, plant-based dish that bursts with fresh flavors and vibrant herbs.

Ingredients:

1 large head of cauliflower
4 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon black pepper
1 cup fresh parsley, chopped
1/2 cup fresh cilantro, chopped
3 cloves garlic, minced
1/4 teaspoon red pepper flakes
1/4 cup red wine vinegar
1/2 teaspoon lemon zest
2 tablespoons lemon juice

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Preheat your grill or oven to 425°F (220°C).

2. Slice the cauliflower head into 1-inch thick steaks, keeping the core intact to hold the pieces together.

3. In a small bowl, mix together 4 tablespoons of olive oil, 1 teaspoon salt, and 1/2 teaspoon black pepper.

4. Brush the cauliflower steaks with the oil mixture, ensuring they are evenly coated.

5. Grill or roast the cauliflower steaks for about 10 minutes on each side, or until golden brown and tender.

6. While the cauliflower is cooking, prepare the chimichurri by combining the parsley, cilantro, garlic, red pepper flakes, red wine vinegar, lemon zest, and lemon juice in a bowl.

7. Drizzle in the remaining 2 tablespoons of olive oil and mix well.

8. Once the cauliflower steaks are cooked, serve them topped with the chimichurri sauce.

Tips:

For extra flavor, marinate the cauliflower in the olive oil mixture for 30 minutes before cooking.
Feel free to add other herbs like oregano or basil to the chimichurri for a personalized touch.
Serve with a side salad or over grains for a complete meal.

Spaghetti Squash with Marinara Sauce

This Spaghetti Squash with Marinara Sauce recipe is special for its delightful combination of savory flavors and healthy ingredients, making it a perfect, guilt-free pasta alternative.

Ingredients:

1 medium spaghetti squash
2 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon black pepper
2 cloves garlic, minced
1 can (28 ounces) crushed tomatoes
1 teaspoon dried oregano
1 teaspoon dried basil
1/4 teaspoon red pepper flakes (optional)
1/4 cup grated Parmesan cheese (for serving, optional)
Fresh basil leaves for garnish (optional)

Preparation Time: 10 minutes

Cooking Time: 40 minutes

Total Time: 50 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.

3. Drizzle the inside of the squash halves with olive oil and sprinkle with salt and black pepper.

4. Place the squash halves cut-side down on a baking sheet and roast for about 30-35 minutes, or until tender.

5. While the squash is roasting, heat a skillet over medium heat and add olive oil.

6. Add minced garlic to the skillet and sauté for about 1 minute until fragrant.

7. Pour in the crushed tomatoes, and add dried oregano, basil, and red pepper flakes if using. Stir well and let simmer for 10-15 minutes.

8. Once the squash is done, use a fork to scrape out the strands and place them in a serving bowl.

9. Top the spaghetti squash with marinara sauce, and mix well to combine.

10. Serve hot, garnished with grated Parmesan cheese and fresh basil if desired.

Tips:

For extra flavor, add a splash of balsamic vinegar to the sauce while it simmers.
This dish can also be made vegetarian by using vegetable broth instead of chicken broth in the sauce.
Store leftovers in an airtight container in the fridge for up to 3 days.

Cucumber and Avocado Sushi Rolls

These Cucumber and Avocado Sushi Rolls are a refreshing and healthy twist on traditional sushi, featuring the creamy texture of avocado and the crispness of cucumber wrapped in tangy sushi rice.

Ingredients:

1 cup sushi rice
1 ¼ cups water
2 tablespoons rice vinegar
1 tablespoon sugar
½ teaspoon salt
1 cucumber, julienned
1 ripe avocado, sliced
4 sheets nori (seaweed)
Soy sauce, for serving
Wasabi, for serving (optional)
Pickled ginger, for serving (optional)

Preparation Time: 20 minutes

Cooking Time: 30 minutes

Total Time: 50 minutes

Instructions:

1. Rinse the sushi rice under cold water until the water runs clear, then combine with water in a pot, bringing it to a boil.

2. Once boiling, reduce the heat to low, cover with a lid, and simmer for about 20 minutes until the rice is tender and water is absorbed.

3. In a small bowl, mix rice vinegar, sugar, and salt until dissolved, then gently fold this mixture into the cooked rice.

4. Let the seasoned rice cool to room temperature.

5. Place a sheet of nori on a bamboo mat, shiny side down, and spread about ¼ cup of rice evenly over the nori, leaving a small border at the top.

6. Lay some julienned cucumber and sliced avocado in a line along the bottom edge of the rice.

7. Using the bamboo mat, gently roll the nori over the filling, tucking it in as you go, and roll tightly to form a sushi roll.

8. With a sharp knife, slice the roll into bite-sized pieces, wetting the knife between cuts to prevent sticking.

9. Repeat the process with the remaining nori sheets and filling ingredients.

10. Serve the sushi rolls with soy sauce, wasabi, and pickled ginger.

Tips:

Use a sharp knife for cleaner cuts and to avoid squishing the rolls.
Feel free to add protein like cooked shrimp or crab for a more filling option.
Keep a bowl of water nearby to wet your hands and knife for easier handling of sticky ingredients.

Sweet Potato and Kale Hash

This Sweet Potato and Kale Hash is a vibrant, hearty dish that beautifully combines the sweetness of potatoes with the earthiness of kale, making for a nutritious and satisfying meal.

Ingredients: