Low-fat vegetarian meal ideas

Tips for delicious healthy recipes and low-fat cooking techniques.

 
Low-fat cooking can be broken down into two key areas – low-fat foods and low-fat cooking techniques – and once you have got these under your belt you will be ready to cook meals that even staunch meat lovers will enjoy.

Low-fat vegetarian foods

Vegetables are naturally low in fats and sugars, and high in essential vitamins and minerals which is what makes them essential for a healthy and balanced diet.


Fruits tend to be low in fat but some have high sugar content, and although this is natural sugar (fructose) it can still cause weight-gain if eaten in excess. Stick to the recommend five portions of fruit and vegetables per day for a balanced diet.


Beans and pulses are rich in protein, carbohydrates and fibre, and can be used to create delicious soups, stews and pasta sauces.


Soya beans are a versatile ingredient that are high in proteins, carbohydrates and fibre, and can be made into anything from crisps to burgers. Their very low-fat content makes them a staple ingredient in many vegetarian meals.
 

Low-fat cooking techniques and meal ideas

Steaming

It is better to steam vegetables rather than boil them as this way the nutritious elements are not lost when they are drained. Use a microwave steamer, pan steamer or dedicated plug-in steamer. This process works by suspending your vegetables, rice or pasta over hot or boiling water and allowing the steam to cook it.

Meal idea: Medley of steamed vegetables with rice. Simply cook the rice using vegetable stock, and add chopped tomatoes, chilli flakes, soy sauce and the steamed vegetables for a quick meat-free meal that’s healthy and full of flavour.

Grilling

Placing your vegetables on a grill pan under a hot grill allows natural flavours to be released and negates the need for oils or butter to be added to the cooking process, either for flavour or to ensure that the vegetables don’t stick. Grilling can give vegetables such as aubergine, asparagus, peppers, courgette and beef tomatoes a delicious char-grilled taste, and it leaves you with a virtually fat-free ingredient. Try grilled vegetables with feta cheese.

Meal idea: Aubergine stuffed with grilled vegetables, rice and tomato sauce and topped with low-fat cheese.

Dry-frying

The process of frying food without using any oil, it only really works with foods that have a naturally high-fat content.

Meal idea: Soy burger served with dry-fried haloumi cheese, fresh rocket and a spicy tomato salsa. To dry-fry the cheese simply pre-heat a frying or griddle pan, slice the haloumi and place in the hot pan for 2 or 3 minutes on each side until golden brown. You could also dry-fry tofu, and vegetables such as par-boiled green beans and asparagus to give them a rich charred flavour.

Poaching

Placing foods directly into salted simmering water for a few minutes, allowing it to cook quickly and evenly. You can also poach soft fruits such as pears and plums which are prone to breaking up if cooked using other techniques – poached fruits are great served as a simple dessert with crème fraiche or as an accompaniment to savoury main courses.

Meal idea: Eggs Benedict – poached eggs on toasted muffins served with hollandaise sauce. Tip: Replace the hollandaise sauce with a dollop of crème fraiche for a healthier alternative, and replace the traditional bacon or ham with wilted spinach and/or a thick slice of grilled beef tomato for a vegetarian option.

Stewing

A slow-cooking process that can be done using the hob, the oven, or a dedicated slow cooker, and leaves you with stews that are nutritious and full of flavour.

Meal idea: Sweet potato, lentil and sultana stew served with brown rice and a crisp green salad. Find all our recipes for stews.

Let us know your own low-fat recipe ideas...