looking for vegetarian meal ideas...but low fat

apprentice_tycoon

We have one or two veggie meals per week (for economy really) but I have a limited repertoire and when I looked at what I cook there doesn't seem to be any that are fairly low in fat.

my repertoire includes

falafal
flans and quiches
homity pie
big mushrooms stuffed with nuts etc
cheese, chutney and onion pie
vegetable crumble
roots in white sauce with potato pastry
spanish omlette
gougere with veggies in a cheese sauce

as you'll see there is either lots of cheese, pastry or fat (all 3 in some of them....) does anyone have some lower fat suggestions?

I wouldn't want anyone to go to the bother of writing recipes up but I need help to steer me onto a healthier path, so just a few meal ideas needed. It doesn't have to be ultra low fat, just less fat.
.
We aren't that keen on Quorn or TVP, sorry.

squeaky

There are some low fat recipes in the Cooking section of the MEGA Index - but I can't remember how veggie they are - though you can always substitute quorn or soya, I guess

Ruby_Pudding

How about this one AP- it's lovely

Butter Bean and Tomato Casserole

Makes 3-4 portions depending on size

Ingredients

1 tablespoon of olive oil
1 medium onion, sliced
4oz of mushrooms, sliced
1 tin of chopped tomatoes
2 400g tins of butter beans, drained and rinsed
150ml vegetable stock

Note- the onion and mushrooms can be replaced by 2 sliced leeks if required

Method

1) Fry the onions and mushrooms over a medium heat for about 5 minutes or until the mushrooms start browning slightly.

2) Add the remaining ingredients, stir and bring to the boil.

3) Simmer for 10-15 minutes or until the liquid has thickened

Best served over new potatoes

Loadsabob

Ooh - all sounds scrummy!

Lower fat meals for me are those where I use pasta or rice (I use wholewheat pasta and brown rice, as I avoid refined foods, and there are tons of B-vitamins in brown rice), and make a tomato-based sauce. I'll use onions, mushrooms, courgettes, broccoli, peppers, anything I feel like, really. I only use a little olive oil to brown the veg to start with, and then simmer it in tinned toms, with a bit of tomatoe puree, with my flavourings coming from garlic, herbs, a touch of stock powder, soy sauce and black pepper...wine! I often sprinkle cheese over the top, when it's ready, but this can be left off for VERY low fat! Vegetable risottos work on the same principles, and vegetable curries.

Likewise, if you're making a vegetable chilli, that will end up very low fat, and veggie bolognese (perhaps using lentils?)...These won't be high in sugar, either, as they can be when people use packet or jar sauce mixes.

Also vegetable soups with homemade chunky bread, filling and low-fat (if you go easy on the butter on the bread!).

I also make a lovely chick-pea dish with tomatoes and cumin, and serve that with rice. Very low fat, and tasty, too!

Some fats are good for us of course, olive oil's good, and the fats from nuts and seeds are the "good" fats. Ooh, falafel - I've yet to make them, I adore them though!

Allexie

What about ratatouille? At this time of year all the veggies should be at their best...great if you grow your own too!

I'm sure there is a recipe in squeaks MEGA thingy.....

r.mac_2

hi there.

I make stuffed peppers. Although they can be meat filled, I always make them vegetarian.

I usually mix some precooked rice with what ever veg is in the fridge (chopped small and softened in a pan) with a little cheese (feta is good and you really only need a tiny amount) as well adding some nuts or seeds and some dried fruit.

I then put this in the oven for approx 30-40 mins. Serve half as a starter or whole for a main course. They are great cold the next day too!

Ruby_Pudding

You didn't mention curries AP so not sure whether you're keen on them or not. They are an absolutely brilliant way of using up leftover veg and only need a bit of oil when frying off at the beginning. This recipe is also great for using up lentils and if you make enough rice there should be enough for supper and perhaps lunch the next day too

Cauliflower Dhal

Ingredients

2 tablespoons of oil (sunflower or vegetable)
1 onion peeled and chopped
1 garlic clove peeled and finely chopped
1 inch piece of fresh root ginger, peeled and grated
1 teaspoon of ground coriander
1 teaspoon of ground cumin
½ teaspoon of turmeric
½ teaspoon of garam masala
3oz of red split lentils
400ml of vegetable stock
2 tablespoons of hot curry paste (Any of the Pataks curry pastes are fine)
1 large cauliflower (about 2 lbs) cut into florets
4oz of frozen garden peas

Method

1) Heat 1 tbsp of the oil in a large heavy based pan, add the onion and fry gently for 2 minutes. Add the garlic and ginger and fry for another 2 minutes. Finally add the dry spices and stir fry gently for a further 1 minute.

2) Add the lentils, mix thoroughly and add 300ml of the vegetable stock. Cover the pan and simmer for 5 minutes.

3) While the lentils are simmering, heat the remaining oil in a wok or similar and stir fry the curry paste over a medium heat for 2 minutes. Add the cauliflower to the curry paste and stir fry for 2 minutes.

4) Add the spicy cauliflower to the lentils pan and stir well. Add the remaining stock, stir well and then cover the pan and simmer over just above the lowest flame for about 10-15 until the cauliflower becomes tender and the liquid has thickened slightly.

5) Add the garden peas 4 minutes before the end of cooking.

Serve with wholegrain brown rice (and popadums etc if required)

apprentice_tycoon

Thanks everyone (you went to a lot of bother Ruby! - we love curry but, er, so far only the chicken variety...now I'm inspired to give a vegetable one a go ) you've given me lots of ideas to kickstart my revised menus.

Just out of interest, I have made Allexies falafel recipe before (yes, Squeaky, it's in the Index) and used the tinned chickpeas as directed but how do I know what weight of dried ones to soak to equal the weight in a tin? I had the idea that I might oven bake them next time to save on frying

se999

Hi, to cut down in fat in existing recipes, try using stronger more mature cheeses in cooking, you use a smaller quantity (so it can even work out cheaper) and we also add a little parmesan too to up the cheese taste and redduce the quantity of cheese.

Lots of mince recipes you can substitute tinned beans in.

We love curries, especially paneer (which is a high fat cheese), but we substitute tofu for that.

We only use skimmed milk, but for cooking for a richer taste add some lowfat natural yoghurt low fat fromage frais.

Things like quiches, I do as a bake without the pastry!!

Instead of roots in white sauce with potatoe pastry, do it more like a shepherds pie with a mashed potatoe topping (use lowfat fromage frais or yoghurt in the mash), the same idea goes for the vegetable crumble. We also do a sliced potatoe topping at times too.

Watch out for the nuts, they're high fat and high calories, but most things are OK as long as the quantities aren't enormous.

Hope this helps, we're trying to cut down on 'bad' fats and watch the calories at the same time !

pol

How about a vegetable lasagne?
I use red/yellow/green peppers, onion, sweetcorn, courgette, mushroom, leek, whatever I have in. Mixed with tinned toms whizzed up with herbs and low fat soft cheese mixed with a bit of milk on top. Always goes down well in our house.
Soup made with pumpkin, carrot, onion, celery, mushrooms and noodles is pretty much fat free, as is Chinese shredded vegetable soup.

Or, polenta pie. Mushrooms, broccoli, tomatoes etc. Cook 200g polenta till it's like mash, mix in your veg and a couple of spoons of parmesan, salt and pepper. Pour into a dish and bake about 25 mins at 400c.

pol

Ted_Hutchinson

A lot of the recipes at World's healthiest foods website are vegetarian and you can select from the drop down menue's those ingredients you have available.