Low Calorie Vegetarian Dishes

by WLR's Food Information Assistant, Tim Sharp

With Government health guidelines encouraging us to eat more vegetables and eat less meat, vegetarian dishes are a good alternative. With so much variety in low calorie versions available, you may find you're spoilt for choice. The panel, as always, are on hand to steer you in the right direction... 

Table 1: Low Calorie Vegetarian Dishes
Product Mushroom Stroganoff, Be Good to Yourself, Sainsbury's* Vegetable Enchiladas, Good for You, Asda* Lasagne, Linda McCartney*
  Mushroom Stroganoff Vegetable Enchiladas Lasagne
Rating 5 out of 5Gold StarGold StarGold StarGold Star 5 out of 5Gold StarGold StarGold StarGold Star 5 out of 5Gold StarGold StarGold StarGold Star
Conclusion Hard to believe this is a low calorie dish! Plenty of sliced mushrooms in a creamy (yes, creamy!) sauce accompanied by a delicious red pepper and herb rice. Good sized portion, good flavours, and contrasting textures. The panel were impressed.   Looks nice, tastes nice. Lots of chunky vegetables and a spicy (but not too spicy!) flavour. Good portion, lots of interest - complete meal on its own. Highly recommended. Not obviously vegetarian - the dish had the taste and texture of a traditional lasagne. A lovely flavour and creamy sauce, makes this one highly recommended.
Serving Size (g) 450 350 360
Calories (kcal) per serving 418.5 399 451
Calories (kcal) per 100g 93 114 125
Fat (g) per serving 6.8 15.8 20.2
Fat (g) per 100g 1.5 1.5 5.6
Table 2: More Low Calorie Vegetarian Dishes
Product Moroccan Vegetables, Count On Us, Marks & Spencer* Lemon and Mint Risotto, Perfectly Balanced, Waitrose*
  Moroccan Vegetables Lasagne
Rating 2 out of 5Gold StarGrey StarGrey StarGrey Star 1 out of 5Grey StarGrey StarGrey StarGrey Star
Conclusion Despite an interesting appearance (spicy, tasty, chunky vegetables... ), this dish was bland with a watery taste. Disappointing. A bland, stodgy and gruel-like dish. It had an unappetizing appearance, and a strong minty taste which overpowered. With so little flavour and lots of fat, this is best avoided.  
Serving Size (g) 300 350
Calories (kcal) per serving 165 462
Calories (kcal) per 100g 55 132
Fat (g) per serving 4.5 13.0
Fat (g) per 100g 1.5 3.7

†Retailer's Recommended Portion Size


Sainsbury's BGTY Mushroom Stroganoff had the lowest fat content, and the largest quantity - pair this with its delicious creamy taste and texture, and you've got a low calorie vegetarian dish that won't leave you feeling deprived. If you're not much of a vegetable lover, try Linda McCartney's Lasagne, good meaty taste without the meat. Asda's GFY Vegetable Enchiladas also come highly recommended. 

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