500-Calorie Dinners: Vegetarian
These vegetarian recipes are packed with flavor.
Going meatless, even once a week, can have real health benefits, including weight loss and reduced risk for heart disease. Why? Plant-based foods, such as vegetables, beans and lentils, are low in saturated fat and full of fiber, which helps you feel satisfied on fewer calories. Plus, vegetarian dinners save on grocery bills and reduce your carbon footprint. Browse through these recipes to choose your main course, then pick from the suggested side dishes, desserts or drinks to round out your 500-calorie meal. With meals like these, who needs meat? Download a FREE Cookbook with Healthy Vegetarian Recipes!
Pictured Recipe: Smoky Corn & Black Bean Pizza
Smoky Corn & Black Bean Pizza
303 calories
The secret to a grilled pizza is having all your ingredients ready to go before you head out to the grill. To round out
your 500-calorie meal, serve with one from each group:
Serve with:
• Baja Butternut Squash Soup
60 calories
• Creamy Chopped Cauliflower
Salad
48 calories
Choose one dessert:
• Low-fat plain yogurt (½ cup) with ½ cup blueberries
118 calories
• Papaya-Lime Sorbet
110 calories
Pictured Recipe: Skillet Gnocchi with Chard & White Beans
Skillet Gnocchi with Chard & White Beans
327 calories
In this one-skillet supper, we toss dark leafy greens, diced tomatoes and white beans with gnocchi and top it all with
gooey mozzarella. To round out your 500-calorie meal, serve with one from each group:
Serve with:
• Golden Summer Squash & Corn
Soup
111 calories
• Mixed greens (1½ cups) with 2 Tbsp. Goat
Cheese & Tomato Dressing
102 calories
Choose one dessert:
• Chunky Peach Popsicles
33 calories
• Sliced strawberries (½ cup)
27 calories
Pictured Recipe: Broccoli & Goat Cheese Soufflé
Broccoli & Goat Cheese Soufflé
254 calories
This elegant broccoli and goat cheese soufflé will wow your family and friends. To round out your 500-calorie meal, serve
with one from each group:
Serve with:
• Baby spinach (1½ cups) with 2 Tbsp. Champagne
Vinaigrette
120 calories
• Roasted Asparagus with
Garlic-Lemon Sauce
89 calories
Choose one side dish:
• Whole-Grain Rice Pilaf
97 calories
• Crushed Red Potatoes with
Buttermilk
85 calories
Choose one dessert:
• Chunky Peach Popsicles
33 calories
• Apple slices (½ cup)
28 calories
Pictured Recipe: Barbecue Portobello Quesadillas
Barbecue Portobello Quesadillas
378 calories
This smoky mushroom-filled quesadilla is reminiscent of pulled pork. To round out your 500-calorie meal, serve with one
from each group:
Serve with:
• Southwestern Calico Corn
98 calories
• Basic Sautéed Kale
102 calories
Pictured Recipe: Southwestern Tofu Scramble
Southwestern Tofu Scramble
202 calories
Cooking crumbled firm tofu in a skillet approximates the fluffy texture of scrambled eggs in this vegetable-studded,
vegetarian main dish. To round out your 500-calorie meal, serve with one from each group:
Serve with:
• Southwestern Calico Corn
98 calories
• Warm corn tortilla (6-inch)
70 calories
Choose one side dish:
• Black beans (½ cup) with 1 Tbsp. reduced-fat sour cream
134 calories
• Mixed greens (11/2 cups) with 2 Tbsp. Spicy Mediterranean Vinaigrette
124 calories
Choose one dessert:
• Chewy Chocolate Cookies
68 calories
• Low-fat plain yogurt (¼ cup) with 1/2 cup sliced strawberries
66 calories
Pictured Recipe: Chinese Braised Mushrooms & Tofu
Chinese Braised Mushrooms & Tofu
181 calories
Ma Po Tofu, a classic dish from the Sichuan province of China, inspired this recipe. To round out your 500-calorie meal,
serve with one from each group:
Serve with:
• Sesame Snap Peas with Carrots
& Peppers
78 calories
• Sautéed bok choy with 1 tsp. olive oil and a dash of reduced-sodium soy sauce
62 calories
Choose one whole-grain:
• Quinoa
(½ cup)
111 calories
• Brown
rice (½ cup)
109 calories
Choose one dessert:
• Orange Crisps with Citrus
Fruit Salad
128 calories
• Papaya-Lime Sorbet
110 calories
Pictured Recipe: Provencal-Style Edamame Saute
Provencal-Style Edamame Saute
318 calories
Provence, in southeast France, has earned the culinary trademark a la Provencal for dishes prepared with plenty of
garlic, olive oil and olives. To round out your 500-calorie meal, serve with one from each group:
Serve with:
• Quinoa
(½ cup)
111 calories
• Polenta (½ cup)
74 calories
Choose one dessert:
• Raspberry Applesauce
67 calories
• Chewy Chocolate Cookies
68 calories
Pictured Recipe: Indian Wok-Seared Chicken & Vegetables
