Low cal vegan is a diet that consists of foods that are low in calories and fat but are still rich in nutrients. Here we have low-cal vegan recipes.
1. Spicy Black Bean Soup
Ingredients: 1 onion, diced; 2 cloves garlic, minced; 1 tablespoon olive oil; 1 can (15 oz) black beans, drained and rinsed; 2 cups vegetable broth; 1 can (14.5 oz) diced tomatoes, undrained; 1 teaspoon chili powder; ½ teaspoon cumin; ¼ teaspoon salt; ¼ teaspoon black pepper; ¼ cup chopped fresh cilantro.
Directions: In a large pot, sauté onion and garlic in olive oil over medium heat until softened. Add black beans, vegetable broth, diced tomatoes with their juice, chili powder, cumin, salt, and black pepper. Bring to a boil. Reduce heat and simmer for 10 minutes. Stir in cilantro and serve this low-cal vegan recipe.
2. Curried Lentil Soup
Ingredients: 1 tablespoon olive oil; 1 onion, diced; 2 cloves garlic, minced; 1 tablespoon grated ginger; 1 teaspoon curry powder; ½ teaspoon turmeric; ¼ teaspoon cayenne pepper; 1 can (15 oz) diced tomatoes, undrained; 1 can (15 oz) lentils, drained and rinsed; 4 cups vegetable broth; ¼ cup chopped fresh cilantro.
Directions: In a large pot, heat olive oil over medium heat. Add onion, garlic, ginger, curry powder, turmeric, and cayenne pepper. Sauté for 5 minutes until fragrant. Add diced tomatoes with their juice, lentils, and vegetable broth. Bring to a boil. Reduce heat and simmer for 20 minutes to enjoy this low-cal vegan recipe. Stir in cilantro and serve.
3. White Bean Chili
Ingredients: 1 tablespoon olive oil; 1 onion, diced; 2 cloves garlic, minced; 1 can (15 oz) white beans, drained and rinsed; 2 cups vegetable broth; 1 can (14.5 oz) diced tomatoes, undrained; 1 teaspoon chili powder; ½ teaspoon cumin; ¼ teaspoon salt; ¼ teaspoon black pepper; ¼ cup chopped fresh cilantro.
Directions: In a large pot, sauté onion and garlic in olive oil over medium heat until softened. Add white beans, vegetable broth, diced tomatoes with their juice, chili powder, cumin, salt, and black pepper. Bring to a boil. Reduce heat and simmer for 10 minutes. Stir in cilantro and serve.
4. Vegan Carrot Soup
Ingredients: 1 tablespoon olive oil; 1 onion, diced; 2 cloves garlic, minced; 1 can (15 oz) kidney beans, drained and rinsed; 1 can (15 oz) garbanzo beans, drained and rinsed; 4 cups vegetable broth; 2 cups water; 1 can (14.5 oz) diced tomatoes, undrained; 1 cup chopped carrots; 1 cup chopped celery; 1 cup chopped zucchini; ¼ teaspoon salt; ¼ teaspoon black pepper; ¼ cup chopped fresh parsley.
Directions: In a large pot, heat olive oil over medium heat. Add onion and garlic. Sauté for 5 minutes until softened. Add kidney beans, garbanzo beans, vegetable broth, water, diced tomatoes with their juice, carrots, celery, zucchini, salt, and black pepper. Bring to a boil. Reduce heat and simmer for 30 minutes. Stir in parsley and serve.
5. Vegan Lentil-Barley Soup
Ingredients: 1 tablespoon olive oil; 1 onion, diced; 2 cloves garlic, minced; 1 can (15 oz) lentils, drained and rinsed; 2 cups vegetable broth; 1 cup water; ½ cup pearl barley; 1 can (14.5 oz) diced tomatoes, undrained; ¼ teaspoon salt; ¼ teaspoon black pepper.
Directions: In a large pot, heat olive oil over medium heat. Add onion and garlic. Sauté for 5 minutes until softened. Add lentils, vegetable broth, water, pearl barley, and diced tomatoes with their juice. Bring to a boil. Reduce heat and simmer for 30 minutes. Season with salt and black pepper and serve a delicious low-cal vegan recipe.
6. Vegan Tomato Soup
Ingredients: 1 tablespoon olive oil; 2 cloves garlic, minced; 6 cups chopped fresh tomatoes, or 2 (28 oz) cans diced tomatoes, undrained; 2 cups vegetable broth; ¼ cup chopped fresh basil; ¼ teaspoon salt; 1/8 teaspoon black pepper.
Directions: In a large pot, heat olive oil over medium heat. Add garlic, and sauté for 1 minute until fragrant. Add tomatoes with their juice, vegetable broth, basil, salt, and black pepper. Bring to a boil. Reduce heat and simmer for 10 minutes. Puree soup in a blender or food processor until smooth. Return to the pot and reheat if necessary. Serve hot.
7. Vegan Black Bean Soup
Ingredients: 1 tablespoon olive oil; 1 onion, diced; 2 cloves garlic, minced; 1 can (15 oz) black beans, drained and rinsed; 4 cups vegetable broth; 2 cups water; 1 can (14.5 oz) diced tomatoes, undrained; 1 tablespoon chili powder; ¼ teaspoon cumin; ¼ teaspoon salt.
Directions: In a large pot, heat olive oil over medium heat. Add onion and garlic. Sauté for 5 minutes until softened. Add black beans, vegetable broth, water, diced tomatoes with their juice, chili powder, cumin, and salt. Bring to a boil. Reduce heat and simmer for 20 minutes. Serve hot.
8. Vegan Split Pea Soup
Ingredients: 1 tablespoon olive oil; 1 onion, diced; 2 cloves garlic, minced; 1 can (15 oz) split peas, drained and rinsed; 4 cups vegetable broth; 2 cups water; 1 can (14.5 oz) diced tomatoes, undrained; 1 teaspoon thyme; ¼ teaspoon salt.
Directions: In a large pot, heat olive oil over medium heat. Add onion and garlic. Sauté for 5 minutes until softened. Add split peas, vegetable broth, water, and diced tomatoes with their juice, thyme, and salt. Bring to a boil. Reduce heat and simmer for 30 minutes. Serve hot.
9. Vegan Cabbage Soup
Ingredients: 1 tablespoon olive oil; 1 onion, diced; 2 cloves garlic, minced; 6 cups chopped cabbage; 4 cups vegetable broth; 2 cups water; 1 can (14.5 oz) diced tomatoes, undrained; ¼ teaspoon salt; ¼ teaspoon black pepper.
Directions: In a large pot, heat olive oil over medium heat. Add onion and garlic. Sauté for 5 minutes until softened. Add cabbage, vegetable broth, water, and diced tomatoes with their juice. Bring to a boil. Reduce heat and simmer for 10 minutes. Season with salt and black pepper and serve hot.
10. Vegan Minestrone Soup
Ingredients: 1 tablespoon olive oil; 1 onion, diced; 2 cloves garlic, minced; 1 can (15 oz) kidney beans, drained and rinsed; 1 can (15 oz) garbanzo beans, drained and rinsed; 4 cups vegetable broth; 2 cups water; 1 can (14.5 oz) diced tomatoes, undrained; 1 cup chopped carrots; 1 cup chopped celery; 1 cup frozen green beans; ¼ teaspoon salt.
Directions: In a large pot, heat olive oil over medium heat. Add onion and garlic. Sauté for 5 minutes until softened. Add kidney beans, garbanzo beans, vegetable broth, water, and diced tomatoes with their juice. Bring to a boil. Reduce heat and simmer for 10 minutes. Add carrots, celery, and green beans. Simmer for 10 more minutes or until vegetables are tender. Season with salt and serve hot.
