Cheap Low Calorie Vegetarian Recipes for Healthy Meals

Eating healthy doesn’t have to mean spending a fortune or sacrificing flavor. In fact, some of the most satisfying meals are both budget-friendly and nourishing!

Whether you’re a lifelong vegetarian or simply looking to add more plant-based dishes to your repertoire, these cheap low calorie vegetarian recipes will help you enjoy wholesome, delicious food without breaking the bank or overloading on calories.

Packed with colorful veggies, hearty beans, and zesty spices, these recipes are perfect for busy weeknights, meal prep, or anytime you crave something light yet filling. Let’s explore three of my absolute favorites: Lentil Vegetable Soup, Chickpea Stir Fry, and Stuffed Bell Peppers.

Each is easy to make, uses inexpensive pantry staples, and is sure to become a staple in your kitchen!

Why You’ll Love This Recipe

• Budget-Friendly: All the ingredients are affordable and easily available at your local grocery store or farmer’s market.
• Low Calorie: Each recipe is designed to keep the calorie count low while still being hearty and satisfying.
• Simple Preparation: No fancy equipment or advanced cooking skills required—just straightforward methods anyone can master.
• Meal Prep Friendly: These dishes taste great as leftovers and are perfect for batch cooking.
• Customizable: You can easily swap in different veggies or spices based on what you have on hand.
• Nutritious: Packed with fiber, protein, vitamins, and minerals to keep you energized and satisfied.

Recipe 1: Lentil Vegetable Soup

Ingredients

• 1 cup dry brown or green lentils, rinsed
• 1 tablespoon olive oil
• 1 large onion, diced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes
• 6 cups vegetable broth (low sodium if desired)
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt (or to taste)
• 2 cups chopped spinach or kale (optional)
• Juice of 1 lemon (optional for brightness)

Equipment

• Large pot or Dutch oven
• Wooden spoon or spatula
• Chef’s knife
• Cutting board
• Ladle

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, until the vegetables are softened and fragrant.
2. Add the minced garlic and cook for 1 minute, stirring constantly to avoid burning.
3. Stir in the lentils, diced tomatoes (with their juice), vegetable broth, thyme, cumin, salt, and pepper.
4. Bring the soup to a boil, then reduce the heat to low, cover, and simmer for 25-30 minutes, until the lentils are tender.
5. If using, add chopped spinach or kale in the last 5 minutes of cooking.
6. Taste and adjust seasoning as needed. Squeeze in lemon juice just before serving for added brightness.
7. Serve hot, with crusty bread or a light salad if desired.

Tips & Variations

• Swap veggies: Use whatever vegetables you have on hand—zucchini, bell pepper, or sweet potato work great!
• Bulk it up: Stir in cooked quinoa or brown rice for extra heartiness.
• Spice it up: Add a pinch of red pepper flakes or smoked paprika for a little kick.
• Make it creamy: Blend half the soup before serving for a creamier texture.
• Store leftovers in the refrigerator for up to 5 days, or freeze for up to 3 months.

“Soup is a hug in a bowl—make extra and freeze for a quick, comforting meal anytime!”

Nutrition Facts

Serving Suggestions

• Pair with a slice of whole-grain bread or low salt biscuit for a complete meal.
• Add a dollop of Greek yogurt or vegan sour cream for richness.
• Top with chopped fresh herbs like parsley or cilantro for a burst of freshness.

Recipe 2: Chickpea Veggie Stir Fry

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon olive oil or sesame oil
• 1 medium onion, sliced
• 1 large bell pepper, sliced
• 1 medium zucchini, sliced
• 2 cups broccoli florets
• 2 cloves garlic, minced
• 2 tablespoons soy sauce (low sodium if desired)
• 1 tablespoon rice vinegar
• 1 teaspoon ground ginger or 1 tablespoon fresh grated
• 1/2 teaspoon black pepper
• Red pepper flakes, to taste (optional)
• 2 green onions, sliced (for garnish)

Equipment

• Large skillet or wok
• Chef’s knife
• Cutting board
• Wooden spoon or spatula

Instructions

1. Heat oil in a large skillet or wok over medium-high heat. Add sliced onion and cook for 2-3 minutes until softened.
2. Add broccoli, bell pepper, and zucchini. Stir fry for 5-7 minutes until just tender but still crisp.
3. Stir in minced garlic, ginger, and chickpeas. Cook for another 2 minutes, stirring constantly.
4. Pour in soy sauce, rice vinegar, and black pepper. If you like spice, add a pinch of red pepper flakes.
5. Continue to stir fry for 2-3 more minutes, allowing the flavors to combine and the sauce to reduce slightly.
6. Remove from heat and garnish with sliced green onions.
7. Serve immediately over brown rice, quinoa, or enjoy on its own for a light meal.

Tips & Variations

• Use frozen veggies to save time and money—just add them straight to the pan.
• Switch up the beans: Try with black beans or edamame for variety.
• Add crunch: Top with roasted peanuts, cashews, or sesame seeds.
• Go saucy: Mix in 1 tablespoon of sriracha or hoisin sauce for a different flavor profile.

“Stir fry is your best friend for quick, customizable weeknight meals. Use up whatever’s in your fridge!”

Nutrition Facts

Serving Suggestions

• Serve over brown rice, quinoa, or cauliflower rice for a low-calorie base.
• Pair with a crisp green salad or Harvest Hash for extra veggies and flavor.
• Make it a wrap: Spoon into whole wheat tortillas with a bit of hummus for a satisfying lunch wrap.

Recipe 3: Low Calorie Stuffed Bell Peppers

Ingredients

• 4 large bell peppers, any color
• 1 cup cooked brown rice (or quinoa)
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup frozen corn, thawed
• 1 medium tomato, diced
• 1/2 cup red onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 cup shredded low-fat cheese (optional or plant-based alternative)
• Fresh cilantro or parsley, chopped (for garnish)

Equipment

• Baking dish
• Chef’s knife
• Cutting board
• Mixing bowl
• Spoon
• Aluminum foil

Instructions

1. Preheat oven to 375°F (190°C). Lightly grease a baking dish.
2. Slice the tops off the bell peppers and remove seeds and membranes. Set aside.
3. In a large bowl, combine cooked brown rice, black beans, corn, tomato, red onion, garlic, cumin, chili powder, salt, and pepper. Mix well.
4. Spoon the filling into each bell pepper, pressing down gently to pack.
5. Place peppers upright in the baking dish. Cover with foil and bake for 30 minutes.
6. Remove foil, sprinkle with cheese if using, and bake for another 10 minutes until the peppers are tender and cheese is melted.
7. Garnish with chopped cilantro or parsley before serving.

Tips & Variations

• Make it grain-free: Use riced cauliflower instead of brown rice.
• Add greens: Stir in chopped spinach or kale for extra nutrients.
• Spice it up: Mix in diced jalapeño or a splash of hot sauce.
• Make it ahead: Assemble peppers a day in advance and bake when ready to serve.

“Stuffed peppers are endlessly adaptable—change up the filling to suit your mood or pantry!”

Nutrition Facts

Serving Suggestions

• Pair with a simple green salad or Lemon Ricotta Pasta with Arugula for a more substantial meal.
• Top with salsa, avocado slices, or plain Greek yogurt for extra flavor and creaminess.
• Serve with a side of roasted sweet potatoes or a light soup, such as Lectin Free Soup.

Conclusion

Eating well on a budget is all about smart choices, creativity, and a willingness to experiment with what you have. These cheap low calorie vegetarian recipes prove that healthy, satisfying meals can be accessible to everyone—no matter your schedule or skill level.

With hearty lentil soup, a vibrant chickpea stir fry, and customizable stuffed peppers, you have a trio of go-to dishes for any night of the week.

Remember, the beauty of plant-based cooking is its flexibility. Don’t be afraid to swap ingredients, adjust seasonings, or double up on veggies based on your preferences and what’s in season.

For even more inspiration, check out recipes like Harvest Hash Recipe, Lemon Ricotta Pasta with Arugula, or Lectin Free Soup Recipes to keep your meals exciting and nutritious all year long. Happy cooking!

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