Low-Fat Vegetarian Dishes

Vegetarian diets are typically lower in saturated fat and cholesterol than non-vegetarian diets. Vegetarian diets are usually higher in nutrients such as antioxidants, fiber, vitamins and minerals because of high fruit and vegetable consumption. Eating a balanced diet of fruits, vegetables, whole grains and legumes is key for the health benefits associated with a vegetarian diet.

Soups

Making a vegetarian soup can be a nutritious, low-fat, filling meal. Saute or simmer an assortment of vegetables such as onions, peppers, wilted greens, tomatoes, potatoes and carrots in vegetable stock. Beans, such as lentils, black, kidney or white beans, can be added for protein and substance. Whole grain pasta can also be added in soups such as minestrone. Pair with a salad for a complete meal.

Soy Substitutions

Soy is naturally low in fat, high in protein and cholesterol free. In many dishes, you can substitute soy-based alternatives for red meat. Soy products that resemble ground up meat are found in the freezer section in the grocery store. Use soy crumbles for tacos, lasagna, chili and casseroles. Soy products, such as tofu and tempeh, can also be used as stand alone protein sources paired with steamed vegetables and a starch for a meal. Harvard School of Public Health suggests having soy alternatives up to 2 to 4 times per week.

Eggs and Dairy

Ovo-lacto vegetarians include eggs and dairy products in their diets. Pesco vegetarians consume fish but no other meat sources. When following one of these diets, making low-fat dishes with a protein source offers variety. For example, using an egg base for a dish, such as a vegetable frittata or omelet, is a way to get protein without meat. Using mostly or all egg whites also cuts down on the fat intake. When using dairy products, for instance, in vegetarian lasagna, choose low-fat or fat-free products to ensure the dish will be lower in fat.

Grain and Bean Combinations

Grains and beans are naturally very low in fat and cholesterol free. Pair whole grains, such as brown rice, barley, quinoa or whole wheat products, with legumes for a meal that provides all the essential amino acids. Add vegetables for more nutrients and fiber. Some examples can include a stir-fry with vegetables, beans and/or tofu on top of brown rice or a quinoa salad with beans and vegetables.

Ethnic

Many ethnic dishes are vegetarian. Indian, Asian, Mediterranean and African cuisines offer a wide array of vegetarian options. For low-fat dishes, ask for vegetarian dishes made with light oil/sauce or without butter. Choose broth-based soups and entrees instead of cream dishes for low-fat options. Choose dishes that have soy or beans as a protein source for a meal that satisfies longer.