Weight Loss Vegetarian Recipes

At Lose Baby Weight, our aim is to cater to the needs and requirements of all mums.
So if you are a mum who is a pure vegetarian, we have some delicious low fat vegetarian recipes just for you.
See below for the low fat vegetarian recipes that will surely help you lose weight quickly.

Lentil Patties

healthy_eatingServe these patties with a salad and yoghurt dipping sauce, or as a delicious vegetarian burger option.

  • 2 x 400g cans of lentils, drained and rinsed well
  • 2 tsp curry powder
  • 1 tsp cumin
  • 1 tsp ground coriander
  • Salt and pepper, for seasoning
  • ½ cup plain flour
  • 1 egg, lightly beaten
  • Olive oil spray


  1. Combine all ingredients in a large bowl and mix well.
  2. Wet your hands and bring the patties together using around two tablespoons of mixture for each. Make 8 patties and place into a frying pan sprayed with olive oil. Cook on medium heat for five minutes on each side until golden brown.

Recipe serves: 4. Calories per serve: 151

Healthy Pasta Sauce

healthy_eatingMake your own version of a tomato pasta sauce. Perfect to use with your favourite pasta, in a lasagna, canneloni or for a topping for a parmagiana.

  • 6 ripe red tomatoes (or use 2 x 400g tins of good quality diced tomatoes)
  • 1 bulb of fresh garlic
  • 2 red onions
  • 2 small red chillis, to taste
  • 2 tbsp olive oil
  • Salt and pepper, to taste
  • 2 tbsp red wine
  • 1 tbsp balsamic vinegar


  1. Preheat the oven to 200°C.
  2. Cut the tomatoes and garlic bulb in half, quarter the red onions, and place on a baking tray with the whole chillis. If using tinned tomatoes, just add them at step 6.
  3. Drizzle with olive oil and season well to taste.
  4. Place in the oven for 30 minutes or until the tomatoes have softened and the garlic is soft to touch
  5. Once cool enough to handle, take the garlic and squeeze all of the flesh out into a bowl.
  6. Add the tomato, chilli, onion, wine and vinegar.
  7. Bring everything together with a stick blender until just combined.  Serve on top of your favourite pasta.

Recipe serves: 4. Calories per serve: 160

Chickpea, Beetroot And Pumpkin Salad

healthy_eatingMake salads interesting with a tasty combination of fresh and baked ingredients

  • 1 x 400g tin whole baby beetroots, drained
  • 1 x 400g tin chickpeas, drained and rinsed
  • 400g rocket lettuce
  • 250g pumpkin, peeled and cubed
  • 1 onion, cut into large chunks
  • 1 x 200g pack of cherry tomatoes, cut in half
  • 2 tablespoons of olive oil
  • 1 tablespoon of balsamic vinegar
  • ½ teaspoon Dijon mustard
  • 1 garlic clove, minced (or 1 tsp from a jar)
  • Salt and pepper, to taste


  • Heat your oven to 200C. Remove the skin and seeds from the pumpkin and cut into chunky cubes. Place on a baking tray lined with baking paper along with the onion, and pour on 1 tablespoon of olive oil. Sprinkle with salt and pepper and place in the oven for 40 minutes or until golden, turning half way through.
  • Make your dressing by placing 1 tablespoon of olive oil, the balsamic vinegar, mustard, garlic and salt and pepper into a small jar. Give it a good shake and set aside.
  • In a large bowl combine the rocket, tomatoes, beetroot, and chickpeas. Add the pumpkin once it’s finished roasting, and top with the homemade dressing.

Serves: 4. Calories per serve: 297.

Make Your Own Healthy Pizza

healthy_eatingPerfect for a weekend dinner, you can make your own pizza and know exactly what’s in it (and what’s not).

Ingredients (for the dough):

  • 1 ½ teaspoons (or 1 sachet) of dried yeast
  • ½ teaspoon of sugar
  • ¾ cup warm water
  • 2 cups plain flour
  • 1 pinch salt
  • 1 tbsp olive oil

Ingredients for a simple and tasty tomato base:

  • 1 can diced tomatoes (or 3 fresh tomatoes, chopped up)
  • 1 red onion, peeled and finely diced
  • 1 clove garlic, minced (or 1 tsp from a jar)
  • 2 tablespoons of balsamic vinegar, or red wine
  • Salt and pepper to taste
  • 1 tablespoon olive oil


  • Place the yeast and the sugar into the warm water.  Place somewhere warm and let the yeast activate for ten minutes – it will go foamy on top.
  • Preheat your oven to 200°C and line two baking trays with baking paper.
  • First, prepare the sauce. Heat a frying pan on medium-high heat.   Heat up your oil and add the garlic and onion.  Stir well and cook for 3-4 minutes until just coloured.  Add tomatoes, as well as the salt and pepper.  Allow the sauce to cook down a little for about 3 minutes before adding the balsamic vinegar or wine.  Turn down the heat and allow the sauce to simmer while you get on with the dough.
  • Place the flour, salt and olive oil into a large mixing bowl and add your yeast mixture.  Bring together with a wooden spoon to form a ball of dough.  If necessary, add more water or flour to get the consistency right.
  • On a lightly floured surface, knead the dough for two minutes until it becomes soft and elastic.  Break the dough into two pieces and roll out thinly to fit the size of your two baking trays.   Pour over your sauce and then add the toppings of your choice (remember, less is more).  Bake in the oven for 20-30 minutes or until the pizza crusts are golden and crispy.

Makes: 2 pizzas. Serves: 6. Calories per serve: 213.

Halloumi and Vegetable Kebabs

healthy_eatingGet the BBQ fired up and pop these tasty kebabs on for a healthy lunch or dinner.


  • 200g halloumi, sliced into 2cm x 2cm chunks
  • 2 zucchinis, cut into big chunks
  • 200g punnet of cherry tomatoes, whole
  • 1 red onion, peeled and sliced into big chunks
  • 1 red and 1 yellow capsicum, again sliced into big chunks
  • Olive oil spray
  • 1 cup of natural yoghurt
  • 1 clove of garlic, peeled and chopped finely (or 1 tsp from a jar)
  • A handful of fresh mint leaves
  • Salt and pepper, to taste


  • Soak 8 bamboo skewers in water for around ten minutes so that they don’t burn on the heat.
  • Take alternate pieces of veggies and halloumi and place onto the skewers to make 8 kebabs.
  • Lightly spray the kebabs with olive oil and season with salt and pepper.
  • Heat your pan or BBQ over medium heat. Cook the kebabs for around 12-15 minutes, turning several times, until everything is charred and the veggies are tender.
  • While the kebabs are cooking, make a healthy dipping sauce with the yoghurt, garlic, and mint. Season to taste and garnish with extra mint.

Serves: 4. Calories per serve: 272.

Stuffed Capsicums with Basil, Tomato and Feta

healthy_eatingThese are great as a vegetarian main dish, or as a healthy and filling side to a lean cut of meat such as lamb or chicken.


  • Olive Oil spray
  • 1 1/4 cups chicken or vegetable stock
  • 2/3 cup raw couscous
  • 6 red capsicums
  • 2 tsp olive oil
  • 1/2 cup chopped onion
  • 2 green zucchinis, cut into thin strips
  • 1/2 tsp fennel seeds
  • 1/2 tsp dried oregano
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 x 200g pack of cherry tomatoes, halved
  • 400g can of chickpeas, drained and rinsed
  • 100g crumbled feta cheese
  • 3 tbsp tomato paste
  • Bunch of basil leaves, to serve


  • Preheat the oven to 180°C.
  • Spray a baking dish with olive oil spray.
  • In a large bowl, place the hot stock and the couscous. Cover the bowl and set aside
  • Cut the capsicums in half and scoop out the seeds and membranes.
  • Place the capsicums upright in the oiled baking dish and roast until softened, which should take around 15 minutes.
  • Heat the olive oil in a frying pan and add the onion, zucchini, fennel seeds, oregano, pepper and salt. Stir fry for 5 minutes or until vegetables are soft.
  • Remove from the heat and add the tomatoes, chickpeas and tomato paste.
  • Fluff up your couscous with a fork and pour into the frying pan. Mix well, then add the crumbled feta.
  • Fill the capsicums with the couscous mixture and bake for 15 minutes or until golden. Top with basil leaves to serve.

Serves: 6. Calories per serve: 275.

Healthy Mexican Quesadillas

Take your tastebuds to Mexico with these tasty, meat free quesadillas. Perfect for the whole family.

  • 8 x wholemeal tortillas
  • 1 x 400g can of kidney beans, drained and rinsed well
  • 1 x cup low fat cheese, grated (cheddar or mozzarella both work well)
  • 2 x tbsp sweet corn
  • 1/2 long red chilli, finely diced
  • 2 x tbsp ground smoky paprika
  • 1 x tbsp lime juice
  • 1 x tbsp coriander leaves, roughly chopped
  • Olive oil spray


  • In a small bowl, mash the kidney beans with a fork till they are well flattened and form a smooth mash/paste.
  • Add the lime juice, paprika, corn and chilli and stir till well combined.
  • On a clean work surface or chopping board, place one tortilla down flat.
  • Cover well with the bean mixture, then sprinkle over the cheese and coriander.
  • Top with another tortilla to form a sandwich.
  • Repeat with remaining 6 tortillas and mixture.
  • Spray a large frypan with olive oil spray and heat over medium heat.
  • Place the first sandwich into the pan to heat through for 4-5 minutes.
  • After time has elapsed, gently flip sandwich to warm through the other side.
  • When done, remove from pan to absorbent kitchen paper and repeat for other three sandwiches.

Makes 4 quesadilla’s – Cal per serve – 400

Black Bean & Sweet Potato Burgers


  • 2 x 400g tins black beans, drained
  • 400g sweet potato, peeled
  • 1 egg
  • 3 tbsp. wholemeal breadcrumbs
  • 4 spring onions
  • 2 red chillies
  • 4 fat garlic cloves
  • 1 tsp. sweet paprika
  • 1 tbsp. ground cumin
  • Salt and pepper
  • Oil to fry

Method of Preparation:

  1. Finely chop the spring onions and mince the garlic cloves. Slice the chillies in half lengthways and remove the seeds with the back of your knife, then finely chop the flesh.
  2. Grate the sweet potato using a box grater and pat out any excess moisture using kitchen towel.
  3. Heat a dash of oil in a frying pan and add the spring onions. Cook for a couple of minutes or until starting to soften, then add the chilli and garlic and cook for one minute. Add paprika and cumin, stir well and then put into a large bowl.
  4. Add the drained black beans and mash with a fork until they reach the desired consistency. Add sweet potato, breadcrumbs, egg, salt and pepper and mix until everything is fully combined.
  5. Shape the mixture into patties with your hands and grill for 12-15 minutes, turning after about 8-10 minutes of cooking so they crisp up on both sides. You could also cook them for 30 minutes in a 200C oven, turning halfway through cooking.

Serve these burgers with a light guacamole or try a sweet tomato salsa
Calories per serve – 291

Quinoa, stuffed mushrooms & tzatziki

Ingredients for Quinoa salad

  • 1 x cup of quinoa (we used red quinoa but you can use white or black)
  • 1 x chopped/diced red onion
  • 1 x cup chopped cucumber
  • 1/2 cup chopped spring onion
  • Handful of chopped mint
  • Cup of chopped tomato

Cook the quinoa (as you would rice) for approximately 15 minutes then drain and in a large bowl add in all your chopped ingredients and dress with 4 x tbsp of vinegar (use cider vinegar or white wine vinegar or balsamic vinegar) and 2 x tbsp of olive oil. Season with salt and pepper
For the stuffed mushrooms

  • 1 x large mushroom per person (may need 2 for each man in the house!)
  • 1/2 red and 1/2 yellow capsicum finely chopped
  • Sprinkle of low fat cheese
  • 1/4 finely chopped onion

These are so easy to make. All you do is fill the mushrooms with the capsicums and onion then sprinkle with the cheese and cook in a hot oven for 10 minutes.
Recipe for Tzatzki

  • 4 x tbsp. of greek yoghurt
  • Handful of  freshly chopped mint
  • 1 x crushed clove of garlic
  • Cupful of chopped cucumber
  • Juice from half a lime

Mix all together in a bowl and it is ready to go! You can use lemon juice if you don’t have lime – I just love it with lime juice. Then serve on the plate as a dip for your meal.

Moroccan Mushrooms with Couscous


  • 1 x 400g tin chopped tomatoes
  • 175g dried couscous
  • 1 x 400g tin chickpeas, drained
  • 50g soft dried fruit (try cranberries, apricot etc.)
  • 300g chestnut mushrooms
  • 1 red onion
  • Freshly chopped parsley
  • 1 tsp. ground cumin
  • ½ tsp. ground cinnamon (or to taste)
  • Salt and pepper
  • 1 tsp. runny honey
  • 1 tsp. oil

Method of Preparation:

  1. Slice the onion and quarter the mushrooms. Heat the oil in a large frying pan then add the onion. Cook for 5-6 minutes until softened and slightly browned, then add the cinnamon, cumin and mushrooms.
  2. Add the tomatoes, drained chickpeas and honey. Simmer for 6-7 minutes, until the mushrooms are soft and tender and the chickpeas cooked.
  3. Meanwhile, finely chop the soft fruit. Combine in a bowl with the couscous, salt and pepper and cover with 2-3cm of boiling water. Cover with cling and leave until the water has absorbed into the couscous, then fluff up with a fork.
  4. Stir the chopped parsley into the couscous, then put onto four plates and top with the spiced Moroccan mushrooms.

Recipe serves 4. Calories per serving: 245.

Low Fat Yellow Thai Vegetable Curry

Serve this curry with homemade wedges or low fat naan breads for a tasty dinner.

  • 225ml vegetable stock
  • 225ml low fat coconut milk
  • 1 carrot
  • 1 potato
  • ½ head of cauliflower, cut into florets
  • ½ head of broccoli, cut into florets
  • 150g green beans
  • 3 cloves of garlic
  • 1 tbsp. minced ginger
  • ½ tsp. turmeric
  • 2 tsp. hot curry powder of your choice
  • 1 tsp. chilli powder
  • Salt and pepper

Method of Preparation:

  1. Thinly slice the carrot and cube the potato. Place into a pan of simmering salted water and cook for 15 minutes before draining.
  2. Put the vegetable stock and the coconut milk in a saucepan and bring to a simmer. Mince the garlic cloves then stir them into the pan along with the ginger, turmeric, curry powder, chilli powder and salt and pepper. Bring back to a simmer.
  3. Add the carrot, potato, broccoli, cauliflower and green beans and then simmer for five minutes or until tender.

Recipe serves 4, calories per serving: 226. Add any vegetables you have in – try peppers, onions and mushrooms for extra flavour.

Sweetcorn and Butternut Squash Soup


  • 1 large butternut squash
  • 800ml vegetable stock
  • 500g sweetcorn, drained weight or fresh
  • 1 onion
  • 1 tbsp. olive oil
  • Salt and pepper

Method of Preparation:

  1. Peel and remove the seeds from the butternut squash.
  2. Finely slice the onion.
  3. Heat the oil in the frying pan and add the onion. Cook for 10-15 minutes until softened.
  4. Stir in the butternut squash and cook in the pan with the onion for around 10 minutes. Add the stock and then bring to the boil and reduce to a simmer. Cook for around twenty minutes, until the squash is tender.
  5. Add the sweetcorn and season well with salt and pepper. Simmer for a couple more minutes.
  6. Either blend all of the soup until smooth in a food processor or blender, or blend half until smooth and leave the rest chunky for a different texture.

Serve with a chunk of wholegrain or flat bread or with some grilled lean ham crumbled over the top for a hit of texture and flavour
Calories per serve – 218

Tofu Veggie Burgers

These burgers would be wonderful served with a portion of homemade ketchup and chips, or a big green salad.

  • 150g sweetcorn, drained or fresh
  • 150g mushrooms
  • 3-4 spring onions
  • 1 red pepper
  • 80g silken tofu
  • 2 garlic cloves
  • 1 tsp. ground cumin
  • 1 small carrot
  • 1 x 150g potato
  • Salt and pepper
  • 150g wholemeal breadcrumbs
  • Oil spray

Method of Preparation:

  1. Finely slice the spring onions and finely chop the mushrooms. Slice the pepper in half and remove the seeds and pith before finely chopping the flesh. Mince the garlic cloves.
  2. Grate the carrot and the potato.
  3. Blend the tofu in a food processor until smooth. Set to one side. Heat oil spray in a pan and cook the onions until softened, then add the mushrooms and red pepper. Cook for another five minutes or so until softened, add the garlic and cumin and then cook for 2-3 more minutes.
  4. Mix the onions, mushrooms, garlic, red pepper, carrot, potato, sweetcorn, breadcrumbs, tofu and salt and pepper in a bowl. Make burger patties with your hands and then leave them to cool in the fridge for an hour or so.
  5. Heat more oil spray in another frying pan and then fry the patties for 3-4 minutes on each side until browned and crisp.

Recipe serves 4, calories per serving: 153. You could also serve these burgers on wholemeal burger buns with a slice of low fat cheddar for a healthy take on the traditional burger.

Creamy Mushroom Pie


  • 800g mixed mushrooms – use whatever you can find i.e. chestnut, closed cap, button, wild, Portobello, porcini etc.
  • 400g onion
  • 1 x cup peas
  • 1 cup brocolli – chopped up
  • 200g low-fat cream cheese (check that the cream cheese does not contain gelatine before use, if it does, find an alternative such as a mixture of low fat sour cream and 0% fat Greek yoghurt)
  • 1 x pack of filo pastry
  • 1 tbsp. oil
  • 2 tbsp. freshly chopped thyme leaves
  • Juice of half a lemon, plus zest
  • Salt and pepper

Method of Preparation:

  1. Line a 25cm pie dish with a few sheets of filo pastry. Lay one sheet over the dish, dust with a bit of water and add another – you’ll probably need three or four sheets in total. Grease the pie dish with a spray oil such as fry-light, then use your fingers to very gently push the pastry into the corners of the dish – don’t push it too hard or you’ll cause the pastry to crack. If it does, patch it up with an offcut of filo. Leave some pastry hanging over the edge – a border of around 3cm will do.
  2. Part-bake the pastry shell. Put into a 200C oven for around 5 minutes.
  3. Whilst the pastry is in the oven, thinly slice the onions and roughly chop the mushrooms. Heat the oil in a large frying pan and add the onions. Cook for 10-15 minutes until soft and then add the mushrooms. Don’t stir for a few minutes – let them brown first. Add the thyme leaves and stir, then cook for around 6-8 minutes until softened.
  4. Add lemon juice and zest and the peas and brocolli and stir then cook for another minute before stirring in the cream cheese. Cook until melted, season well and then spoon the mixture into the pastry case.
  5. Cover the filling with the remaining filo sheets – 2 or 3 sheets will do, crimping around the edges of the pie with your thumb and forefinger to seal the gap. Poke a hole in the top of the pastry and then if you want to, brush with one egg yolk.
  6. Put the pie into a 200C oven for 10-15 minutes or so until the top of the pie is golden and crisp and the filling is bubbling. All you’re looking to do is cook the pastry as the filling is already cooked.

Filo is a great low-fat alternative to puff pastry, meaning that you can enjoy the comfort of a homemade pie without all the calories.
Calories per serve – 380

Shepherd’s Pie


  • 1 whole celeriac
  • 2 carrots
  • Salt and pepper
  • 1 tbsp. butter
  • 1 onion
  • 2 carrots
  • 2 celery sticks
  • 1 tbsp. tomato puree
  • 1 garlic clove
  • 1 x 400g tin chopped tomatoes or 400ml vegetable stock depending on your preferences
  • 500g vegetarian mince (you could also use lentils if you do not like substitute meat products)
  • Salt and pepper
  • 1 tbsp. mixed dried herbs
  • 1 tbsp. olive oil

Method of Preparation:

  1. Peel and chop the carrots and celeriac into small cubes. Put into a pan of boiling salted water, bring back to the boil then reduce to a steady simmer.
  2. Finely chop the onion, carrots and celery sticks and mince the garlic clove. Whilst the veggies are cooking, get started on the filling for the pie – heat the oil in a pan and fry the onions, carrot and celery together until softened and sweet. You may need to part boil the vegetables before frying to speed up this process.
  3. Add the tomato puree and garlic to the vegetables in the pan and stir. Cook for a few minutes, then add the vegetarian mince and fry with the vegetables for five minutes or so.
  4. Add the tomatoes or stock along with the herbs and the salt and pepper. Simmer for half an hour or until tender.
  5. When the vegetables that are boiling are tender and soft, drain them and toss well to fluff up the edges. Use a potato masher or ricer to process them, add the butter and continue mashing until smooth. Season well. If you don’t want to use butter, feel free to use low-fat cream cheese or 0% fat Greek yoghurt.
  6. Pour the filling of the shepherd’s pie into a large roasting tin or pie dish, then top with the mashed veggies. Bake in an 180C oven for 25-30 minutes to warm through.

Add low fat cheese to the top of the pie before baking if desired.
Calories per serve – 246

Chunky Chilli


  • 2 green peppers
  • 2 red peppers
  • 2 x 400g tins chopped tomatoes
  • 400g mushrooms
  • 1 red onion
  • 1 white onion
  • 2 garlic cloves
  • 1 fat red chilli
  • 1 x 400g tin kidney beans, drained
  • 1 x 400g tin black-eyed peas, drained
  • 1 tbsp. sweet paprika
  • 1 tsp. dried chilli flakes
  • 1 tsp. ground cumin
  • 1 tsp. dried mixed herbs
  • Salt and pepper
  • 1 tbsp. olive oil

Method of Preparation:

  1. Finely slice the onions into half-moons. Roughly chop the mushrooms. Chop the peppers in half, remove the seeds and pith then roughly chop into chunks. Mince the garlic cloves and chop the chilli in half before removing the seeds with the back of your knife. Finely chop.
  2. Heat the oil in a large frying pan and then add the peppers, onions and mushrooms. Cook until softened and beginning to brown and then stir in the paprika, garlic, chilli, cumin, chilli flakes, mixed herbs and a good pinch of salt and pepper.
  3. Cook everything together for a few minutes, then add the chopped tomatoes, kidney beans and black-eyed peas. Stir well. If the mixture looks too thick, add a little water or vegetable stock.
  4. Bring to a simmer and cook for around thirty minutes until thick and rich.

Serve the chilli over split jacket potatoes or brown rice. You could also serve it with a pack of low-fat tortilla chips.
Calories per serve – 316

Veggie Fajitas


  • 275g meat substitute chicken style pieces
  • 2 onions
  • 1 red pepper
  • 1 yellow pepper
  • 1 red chilli
  • 1 garlic clove
  • 1 tbsp. olive oil
  • 4 x 28g wholemeal or low-fat soft tortilla wraps
  • Juice and zest of one lime
  • 1 tsp. dried oregano
  • 1 tsp. sweet paprika
  • 1 tsp. dried mixed herbs
  • Small handful freshly chopped coriander
  • Salt and pepper
  • 1 tbsp. oil

To serve:

  • 4 tbsp. 0% fat natural yoghurt
  • 2 tbsp. chopped chives
  • Salt and pepper

Method of Preparation:

  1. Finely slice the onions. Mince the garlic clove. Cut the peppers and chilli in half and remove the seeds, then roughly chop the peppers and finely slice the chilli.
  2. Put the meat substitute chicken style pieces into a bowl with the lime juice and zest, oregano and chopped coriander. Cover with cling and leave in the fridge whilst you cook the rest of the fajita filling.
  3. Heat the oil in a frying pan. Add the onions and cook on a medium heat for 5-10 minutes, stirring occasionally until browned but still soft and sweet. Add the peppers and cook for another five minutes, then add the chilli and garlic clove. Stir in the paprika and mixed herbs and cook for another minute or so until fragrant. Season well then set the pan to one side and keep warm.
  4. Meanwhile, in another pan, dry-fry the chicken-style pieces until fully cooked through and browned on the outside.
  5. Assemble the fajitas. Divide the vegetable mix between the tortilla wraps, spreading it over the wrap then add the chicken-style pieces.
  6. Mix the natural yoghurt, chopped chives and salt and pepper together then divide this between the tortillas.
  7. Roll the tortillas up and get stuck in.

You can buy carb-free tortilla wraps if you’re watching your carb intake and you can also find a variety of low-fat tortillas in the supermarket. If meat substitutes are not for you, try dicing mushrooms and add these or add more roughly chopped pepper to fill out the fajita filling a little bit.
Calories per serve -287

Pumpkin Risotto


  • 175g Arborio rice
  • 200g pumpkin puree (make this yourself by roasting a pumpkin in the oven, then scoop out the flesh and blitz briefly in a blender)
  • 525ml vegetable stock
  • 3 shallots
  • 2 garlic cloves
  • 125g mushrooms
  • 125g peas
  • Salt and pepper
  • 1 tbsp. olive oil
  • Optional: 25g grated parmesan cheese

Method of Preparation:

  1. Put the stock into a large saucepan and bring to a simmer, then reduce to the lowest heat and keep warm.
  2. Finely dice the shallots and garlic cloves. Thinly slice the mushrooms.
  3. Heat the oil in a large, wide frying pan. Add the shallots and garlic and cook very gently for 10-15 minutes until soft and sweet. Increase the heat and add the mushrooms and cook for another few minutes.
  4. Add the rice and stir well so that it gets coated in the oil and onions. Fry for a few minutes, until the grains of rice start to turn translucent around the edges.
  5. Add the pumpkin puree and around a fifth of the stock. Stir well, and keeping the risotto at a medium heat cook until the rice has absorbed most of the liquid and the liquid remaining in the pan is thick.
  6. Continue adding stock a ladleful at a time, waiting until one ladleful is absorbed before adding another. Stir the mixture frequently.
  7. Once all the stock has been added season the risotto well and add the peas. Cook for three or four minutes and then remove from the heat.
  8. If using parmesan cheese, stir this in and then cover the risotto for a few minutes before serving.

Up the vegetable content by wilting spinach into the risotto right at the end of the cooking time. Also, if you want to increase the flavour, try adding a glass of low-cal white wine to the risotto before you add the stock or puree. Allow the rice to absorb the wine before adding any stock. Remember that risotto doesn’t have to be full of fat and calories – this recipe contains hardly any fat.
Calories per serve – 283

Easy Raspberry Fool


  • 500g low-fat soft cheese or use 0% fat Greek yoghurt
  • 250g frozen raspberries
  • 2 x tbsp honey
  • Juice of one lemon

Method of Preparation:

  1. Tip the soft cheese into a bowl and add lemon juice and honey. Beat well with a wooden spoon.
  2. Stir the raspberries into the mixture, until they begin to break up and colour the cheese mixture. This will give you a raspberry ripple appearance – you could also put all of the ingredients into a blender and blitz to create a smooth pink pudding.

Calories per serve – 268

Sun Dried Tomato Pasta

This simple pasta dish has bags of flavour and richness but is still low in fat and calories and hence it features on our low fat vegetarian recipes.

  • 225g soba noodles
  • 3 garlic cloves
  • 75g walnuts
  • 150g sun-dried tomatoes in oil
  • 1 tbsp. extra-virgin olive oil
  • 1 tbsp. freshly chopped basil
  • 75g firm tofu, pressed and drained
  • Salt and pepper

Method of Preparation:

  1. Drain the sundried tomatoes and finely chop them. Chop the nuts and mince the garlic cloves.
  2. In a bowl, mash the tofu and stir in the tomatoes, walnuts, garlic, oil, basil and salt and pepper. Set to one side.
  3. Cook the pasta according to packet instructions in boiling salted water. Once cooked, toss with the tofu mixture until fully coated then serve.

For extra freshness, sprinkle more fresh basil over the top of the pasta. Recipe serves 4, calories per serving: 279.

Healthy Pumpkin Dip With Pita Bread Dippers

Be the belle of the BBQ with this tasty (and healthy) dip.

  • 1 kg butternut pumpkin, cut in half, lengthways, seeds removed
  • 1 carrot, peeled, topped and tailed and cut in half lengthways
  • 1/2 cup unsalted, raw cashews, roughly chopped
  • 1/4 cup low fat Greek yoghurt
  • 2 tsp lemon juice
  • 1 tsp pure vanilla extract
  • 1 tsp ground cinnamon
  • 1 tsp ground cumin
  • 1/4 cup fresh coriander leaves
  • 1 tbsp olive oil
  • 4 wholemeal pita bread circles, cut into thumb sized strips


  • Preheat oven to 180C
  • Line a baking tray with non stick baking paper and place pumpkin halves and carrot on tray.
  • Drizzle with olive oil and bake in the oven for 45 min or until cooked through.
  • While veggies are cooking, place pita bread under the grill to crisp up then set aside.
  • When cooked through, remove from the oven and allow to cool slightly.
  • While waiting, place cashews in the bowl of a food processor (or the bowl you’ll use with your stick blender) and process till they are well chopped.
  • Using a large spoon and an oven mit, scoop the flesh from the pumpkin skin. It should be nice and ‘mushy’ and come away easily.
  • Place the pumpkin flesh and carrot in the bowl of the food processor/mixing bowl.
  • Add the yoghurt, lemon juice, vanilla extract and spices.
  • Process until smooth (you can leave the dip slightly chunky if you prefer).
  • Garnish with coriander and serve!

Makes 6 servings – Cal per serve – 190

Chickpea and Tomato Salad With Yoghurt Dressing


  • 2 x 400g tins of chickpeas, drained of all can juices and well rinsed under running water
  • 1/2 x cup reduced fat Greek yoghurt
  • 1/2 x cup cherry tomatoes, cut into quarters
  • 2 x tbsp lemon juice
  • 1 x small garlic clove, crushed
  • 1 x small spanish onion, roughly chopped
  • 2 x small lebanese cucumbers, topped and tailed and diced into small chunks
  • 1/4 x cup mint leaves
  • 1/4 x cup coriander leaves


  • Pour rinsed chickpeas, cucumber and tomatoes into the bowl you’ll be serving from. Toss to combine.
  • In a small bowl, mix yoghurt, garlic, lemon juice and mint together to form the ‘dressing’. Refrigerate for 15 minutes.
  • Fold the dressing through the chickpea mix, making sure everything is well coated.
  • Sprinkle over the coriander leaves and serve immediately.

Makes 6 servings – Cal per serve – 81

Healthy Nachos


  • 4 x wholemeal tortillas
  • 200g x can diced tomatoes
  • 1 x cup red and green capsicum, diced
  • 1 x cup sweet corn
  • 1 x cup salt reduced refried beans
  • 1/2 x cup grated reduced fat cheese (cheddar or mozzarella are best)
  • 1 tsp ground paprika
  • 1 avocado
  • 2 tbsp low fat Greek yoghurt (we like the Jalna brand)


  • Preheat oven to 180C
  • Cut tortillas into triangles, spread onto two baking trays and place in the oven.
  • Bake for 5-10 minutes or until golden then remove and set aside to a safe place.
  • In a small saucepan, combine tomatoes, capsicum, corn, paprika and beans.
  • Stir over a medium heat until ingredients begin to meld together.
  • Separate tortilla chips into four bowls, top with bean mixture then sprinkle over cheese.
  • Place under a hot grill for 5 minutes or until cheese melts.
  • Top with avocado and Greek yoghurt to taste.

Makes 4 servings – Cal per serve 310

Healthy Spinach Burger Patties


  • 1 x cup baby spinach leaves, washed and finely chopped
  • 3/4 cup wholemeal breadcrumbs (shop bought or homemade)
  • 1 x brown onion, finely chopped
  • 2 x tbsp olive oil
  • 1/2 cup reduced fat cheese, grated (i.e. cheddar or mozzarella)
  • 2 x free range eggs
  • 2 x tbsp wholemeal flour


  • Heat 1 tbsp olive oil in a small frypan and fry the onion till transparent.
  • Remove from the pan and place in a medium sized bowl.
  • Add the spinach, breadcrumbs, cheese and eggs to the onion mixture and combine well.
  • Using your hands, divide the spinach and onion mixture into 8 patties.
  • Dust each of the patties with flour and place on a large plate or cutting board and chill in the fridge for 20 minutes.
  • When burgers are chilled, heat remaining olive oil in a large frypan over medium/high heat and fry the burgers for approx. 5 minutes each side until golden.

Makes 8 burgers – Cal per burger – 105

Mushroom Burgers


  • 4 x Portobello Mushrooms or Flat Mushrooms
  • 10g butter
  • Garlic clove, crushed
  • 2 tsp lemon juice
  • 2 tbsp chopped herbs (parsley, thyme, oregano or basil all work well)
  • 30g reduced fat cheddar cheese, grated
  • 4 wholemeal rolls, lightly toasted
  • 1 cup baby spinach leaves
  • 1 tomato, cut into slices
  • 2 tbsp pesto


  • Preheat the grill to high.
  • Mix butter, lemon juice, garlic and herbs together.
  • Place the mushrooms on a baking tray and brush each with the butter mixture, coating well.
  • Sprinkle over the grated cheese and place under the grill for 5 minutes or until cooked.
  • Place baby spinach leaves on the bottom of the roll, top with mushroom, a dollop of pesto and the top of the roll.

Makes 4 – Cal per serve – 310

Easy Veggie Burrito


  • 400g tin four bean mix, drained and rinsed well
  • 1 tsp paprika
  • 1 tsp mild chilli powder
  • 1/2 lemon, juiced
  • 8 wholegrain or wholemeal tortillas
  • 1 cup cheddar cheese, grated
  • 2 cups mixed lettuce leaves, rinsed
  • 1 cup cherry tomatoes, cut in half
  • 1 cup reduced fat sour cream or Greek yoghurt
  • 1 small avocado, flesh removed and mashed


  • Place beans, lemon and spices in a small bowl and mash well using a fork.
  • Place tortilla’s onto a plate or serving surface, top with the bean mix, followed by the lettuce leaves, cherry tomatoes, grated carrot and cheese
  • Dollop the avocado and sour cream onto the top.
  • Fold the bottom of the tortilla up over the mix, then fold the sides in over each other to create an enclosed ‘envelope’.
  • Enjoy!

Note: These burritos can also be placed under the grill if you’re at home and fancy warming them/melting the cheese.
Makes 4 servings – 340 cal per serve

Butter Bean Mash with garlic, spinach and kale


  • 2 x 400g cans of butter beans (lima beans), drained and well rinsed
  • 1 clove garlic, crushed
  • 1 lemon, juice and zest
  • 1 sprigs of fresh rosemary
  • 3 tbsp of olive oil
  • 1 cup baby spinach leaves, roughly chopped
  • 1 cup kale leaves, stems removed, roughly chopped
  • Pinch of sea salt flakes


  • Heat 2 tbsp of the olive oil in a medium sized saucepan over low-medium heat.
  • Add the garlic and allow it to simmer gently, flavouring the oil.
  • After 2 minutes, add the rosemary sprig and the lemon juice and zest.
  • Stir to prevent any of the ingredients catching.
  • After a couple of minutes, remove the rosemary sprig and set aside.
  • Add the two cans of butter beans to the saucepan and stir to coat well in the oil mixture.
  • Once beans have warmed and softened, start mashing with a potato masher/wooden spoon/other heavy object till the beans have melded and look similar to mashed potato.
  • Reduce heat to low.
  • In a small frypan, heat remaining olive oil over medium heat.
  • When warm, add the spinach and kale.
  • Stir continuously till the greens start to wilt.
  • When fully wilted and softened, add greens to the bean mix and stir to combine well.
  • Season with salt flakes and serve.

This dish works well as a light main meal or lunch or can be served on the side of something like chicken or steak.
Makes 4 serves – Cal per serve – 188

healthy_eatingRoast Vegetable Frittata


  • 8 large, free range eggs
  • 1 cup grated cheddar cheese
  • 1/2 cup basil, coarsely chopped
  • 3 cups vegetables cut into similar sized chunks (sweet potato, pumpkin, capsicum, zucchini and mushrooms all work well)
  • 1 tbsp corn flour
  • 1 tbsp olive oil
  • 1/2 clove garlic, crushed


  • Preheat the oven to 200C.
  • Line two baking trays with baking paper.
  • Place vegetables in a large bowl.
  • Drizzle over olive oil and add crushed garlic. Toss to combine.
  • Tip seasoned veggies onto the baking trays and bake for 25-35 minutes or until golden brown and well cooked.
  • When veggies are almost finished, start making the frittata mix.
  • Place cornflour into a bowl and whisk in the first egg.
  • Continue whisking in each egg until all are well whisked together.
  • Add vegetables to the bowl.
  • Heat a large frypan over medium heat.
  • Pour egg and veggie mixture into the frypan and scatter over the basil.
  • Cook for approximately 10 minutes or until the mixture begins to firm up.
  • When starting to look firm and cooked, place under a grill heated to medium/hot to brown and top.
  • Grill for 2-5 minutes before removing from heat and serving.

Makes 6 serves – Cal per serve – 320

healthy_eatingHealthy Pad Thai


  • 100g thick rice noodles
  • 1 teaspoon olive oil
  • 2 cloves of garlic, finely chopped
  • 200g chicken breast, cut into bite size pieces
  • 1 small red chilli, finely chopped
  • 2 cups of any of your favourite vegetables, such as onion, shallots, green beans, carrot, capsicum, snow peas, bean sprouts, baby corn
  • 1 egg and 1 extra egg white, lightly beaten
  • 2 teaspoons of oyster sauce
  • 2 teaspoon fish sauce
  • 2 limes, 1 juiced and 1 quartered for serving.


  • Cook the noodles according to packet directions. Set aside.
  • Heat half the oil in a non-stick frying pan. Add the eggs and move around the pan until they are just set. Place to one side.
  • In the same pan, heat the rest of your oil. Add the garlic and chicken and cook for 2 minutes or until the chicken has browned slightly.
  • Add the chilli and the vegetables.  Steam the vegetables by pouring in ¼ cup of water.
  • Stir in the oyster sauce, fish sauce, lemon juice and noodles. Mix well until well combined, then add the cooked egg.
  • Place in two bowls and serve with the additional lime wedges.

Serves: 2. Calories per serve: 345.

healthy_eatingMexican Stir Fry with Coriander and Lime

Make your own healthy Mexican style meal with these tasty ingredients.

  • 1/2 cup of uncooked brown rice
  • 1 cup of boiling water
  • 2 tbsp olive oil
  • 1 red onion, cut in half, and thinly sliced
  • 1 small red chilli, de-seeded and finely sliced (optional)
  • 1 red capsicum, de-seeded and diced
  • 1 fresh corn on the cob, peeled, with corn cut off
  • 1 tin (400g) of kidney beans, drained and rinsed
  • Salt and pepper to taste
  • Juice of one lime
  • 3 cloves of garlic, peeled and finely sliced
  • 1 tbsp fresh ginger, finely diced
  • Small bunch of fresh coriander, to serve
  • 1 cup of natural yoghurt, sprinkled with paprika, to serve
  • 1 large avocado, mashed and seasoned, to serve


  • First you need to cook your brown rice. In a saucepan place the brown rice and water. Bring to the boil with the lid on, and then bring down to a low simmer. Leave the lid on and cook for half an hour until all of the water has been absorbed.
  • Meanwhile, heat 1 tbsp of the oil in a large frying pan over med-high heat.
  • Add the onion and chilli, and stir for around 3 minutes. Add the kidney beans and cook for a further 2 minutes.
  • Add the capsicum and corn to the pan, and keep stirring for a further minute.
  • Push everything to one side and in the gap, add the remaining tablespoon of oil. Pop your garlic and ginger into the oil and quickly fry for about 20 seconds before bringing everything together in the pan again.
  • Season with salt and pepper and the juice of one lime.
  • Serve the rice into the four bowls and add the veggies.
  • Sprinkle with fresh coriander, yoghurt and avocado.

Serves: 4. Calories per serve: 360.

healthy_eatingRicotta Stuffed Mushrooms


  • 4 large mushrooms
  • 1 tbsp olive oil
  • 250g ricotta
  • 1 tbsp lemon rind
  • Small bunch parsley
  • 2 cloves garlic, finely chopped (or 2 tsp from a jar)
  • 20g finely grated Parmesan
  • Salt and pepper, to taste


  • Heat the oven to 200C and line a tray with baking paper.
  • Trim the stems from the mushrooms and chop finely. Place the mushrooms onto the tray and brush with the olive oil.
  • In a bowl, combine the mushroom stems, ricotta, lemon, parsley and garlic. Season to taste.
  • Divide the ricotta mixture between the four mushrooms, packing it tightly into each cup. Sprinkle the top of each with the Parmesan cheese.
  • Place in the oven for 15-20 mins or until the tops are golden brown and the mushrooms are tender.

Serves: 4. Calories per serve: 170.

healthy_eatingMushroom Pate


  • 50g butter
  • 1 small onion, peeled and finely diced
  • 3 garlic cloves, finely diced
  • 300g button mushrooms, cleaned and quartered
  • 1 cup toasted slivered almonds
  • 2 tbsp low fat cream cheese, at room temperature
  • 4 tbsp finely chopped parsley
  • Salt and pepper


  • Heat the butter in a large frying pan over medium heat.
  • Cook the onion and garlic for 2 minutes.
  • Increase the heat and add the mushrooms. Cook for 5 minutes, and then allow to cool for 10 minutes.
  • Place your almonds into a food processor or blender and chop roughly.
  • Add the mushroom mix and process until it is smooth.
  • Add the cream cheese and the parsley and process again.
  • Season with salt and pepper to taste.
  • Spoon into a small dish and smooth out the top.
  • Cover and place in the refrigerator for 5 hours (or overnight) to allow the flavours to develop.

Serves: 8. Calories per serve: 171.