Fall Recipes 
With these vegan and vegetarian recipes, you can indulge in warm, comforting dishes that are also low in calories. Perfect for those chilly evenings!
Cozy Butternut Squash Soup
There’s something magical about a bowl of butternut squash soup; it’s like a hug in a bowl! This creamy delight doesn’t need heavy cream to feel indulgent. Plus, butternut squash is packed with vitamins and low in calories.
Ingredients:
1 medium butternut squash, peeled and cubed
1 medium onion, chopped
2 cloves garlic, minced
2 carrots, chopped
4 cups (1 liter) vegetable broth
1 cup (240ml) unsweetened almond milk
1 tsp ground cinnamon
1/2 tsp ground nutmeg
Salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion and garlic until fragrant.
2. Add the butternut squash, carrots, and vegetable broth. Bring to a boil, then reduce heat and simmer until vegetables are tender (about 20 minutes).
3. Use an immersion blender to puree the soup until smooth.
4. Stir in the almond milk, cinnamon, and nutmeg. Season with salt and pepper to taste.
5. Heat through and serve warm, garnished with a sprinkle of cinnamon or a swirl of almond milk if desired.
Heartwarming Lentil & Vegetable Stew
Nothing says comfort more than a rich, hearty stew. This vegan lentil and vegetable stew is loaded with veggies, making it both filling and nutritious without overloading on calories.
Ingredients:
1 cup (200g) brown lentils, rinsed
1 large onion, chopped
3 cloves garlic, minced
2 carrots, chopped
2 celery stalks, chopped
1 large potato, cubed
1 zucchini, chopped
1 can (400g) diced tomatoes
4 cups (1 liter) vegetable broth
2 tsp dried thyme
1 tsp dried rosemary
Salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion and garlic until translucent.
2. Add the carrots, celery, and potatoes, and cook for a few minutes.
3. Stir in the lentils, diced tomatoes, vegetable broth, thyme, and rosemary.
4. Bring to a boil, then reduce heat and simmer for about 30 minutes, or until lentils are tender.
5. Add in the zucchini and cook for an additional 10 minutes. Season with salt and pepper to taste.
6. Serve hot, perhaps with a slice of crusty whole-grain bread for extra comfort.
Zesty Baked Stuffed Apples
For those with a sweet tooth, baked stuffed apples are a fantastic fall treat. They’re naturally sweet, and when baked, they turn into a soft, luscious dessert that’s low in calories but big on flavor.
Ingredients:
4 large apples (Granny Smith or Honeycrisp work well)
1/2 cup (50g) rolled oats
1/4 cup (30g) chopped walnuts
1/4 cup (60ml) maple syrup
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1/2 tsp vanilla extract
1/4 cup (60ml)Â water
Instructions:
1. Preheat your oven to 350°F (175°C).
2. Core the apples, creating a hollow center while leaving the bottom intact.
3. In a bowl, mix together the oats, walnuts, maple syrup, cinnamon, nutmeg, and vanilla extract.
4. Stuff the mixture into the hollowed-out apples.
5. Place the apples in a baking dish and add water to the bottom of the dish to prevent sticking.
6. Bake for 30-35 minutes, or until apples are tender.
7. Remove from oven, let cool slightly, and enjoy warm.
Savory Mushroom & Spinach Stuffed Bell Peppers: A Nutrient-Rich Fall Favorite
Stuffed bell peppers are a classic dish that’s as delicious as it is colorful. This version uses mushrooms and spinach for a savory, nutrient-rich filling that’s perfect for a fall dinner.
Ingredients:
4 large bell peppers (any color)
1 cup (240ml) cooked quinoa
1 cup (150g) chopped mushrooms
2 cups (60g) fresh spinach, chopped
1 small onion, chopped
2 cloves garlic, minced
1 tsp dried oregano
1/2 tsp smoked paprika
Salt and pepper to taste
1 cup (240ml) marinara sauce (optional)
Instructions:
1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. 3. In a pan, sauté the onion and garlic until translucent.
4. Add the mushrooms, spinach, oregano, and smoked paprika. Cook until the mushrooms are soft and the spinach is wilted.
5. Stir in the cooked quinoa and season with salt and pepper.
6. Stuff the bell peppers with the quinoa mixture.
7. Place stuffed peppers in a baking dish. Pour marinara sauce over the top if using.
8. Cover with foil and bake for 30 minutes. Remove foil and bake for an additional 10 minutes.
9. Serve warm and enjoy this nutrient-packed meal.
Pumpkin Spice Overnight Oats: Start Your Autumn Day the Healthy Way
Overnight oats are a busy person’s dream, and pumpkin spice makes it the perfect fall breakfast. These oats are creamy and flavorful and will give you something to look forward to in the morning.
Ingredients:
1 cup (90g) rolled oats
1/2 cup (120g) pumpkin puree
1 cup (240ml) almond milk
1 tbsp chia seeds
1 tbsp maple syrup
1 tsp pumpkin pie spice
1/2 tsp vanilla extract
Pinch of salt
Instructions:
1. In a jar or bowl, combine all ingredients: oats, pumpkin puree, almond milk, chia seeds, maple syrup, pumpkin pie spice, vanilla extract, and a pinch of salt.
2. Stir well to combine.
3. Cover and refrigerate overnight, or for at least 4 hours. 4. In the morning, give it a good stir, and enjoy cold or heated up for a warm breakfast.
5. Garnish with your favorite toppings, such as sliced bananas, nuts, or a sprinkle of cinnamon.
So there you have it — five low-calorie, vegan, and vegetarian fall comfort foods to keep you satisfied and healthy! These recipes are sure to bring warmth to your chilly autumn days and nights. If you try any of them, don’t forget to share your thoughts with me. Happy cooking and cozy eating!
If you enjoyed these recipes or have suggestions on how we can improve it, please leave us a comment below. Also, make sure to check out other dishes I’ve created or stories I’ve written about food culture – here.
