Best Low-Calorie Foods for Cold Nights: Recipes and Cooking Instructions

When the cold nights set in, it’s natural to crave warm, comforting foods. However, comfort doesn’t need to come at the cost of your waistline. Here are some nutritious, low-calorie meals that are easy to prepare, filling, and perfect for keeping you warm during winter evenings. These recipes combine hearty ingredients with healthy choices, ensuring you enjoy the best of both worlds.

1. Hearty Vegetable Soup

Ingredients:

• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 carrots, peeled and sliced
• 2 celery sticks, chopped
• 2 garlic cloves, minced
• 1 large courgette (zucchini), diced
• 1 red pepper, diced
• 400g canned chopped tomatoes
• 1.5 litres vegetable stock (low-sodium)
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion, garlic, carrots, and celery, and cook until softened (about 5 minutes).
2. Add the diced courgette and red pepper, and cook for another 3-4 minutes.
3. Stir in the chopped tomatoes, vegetable stock, thyme, salt, and pepper. Bring to a boil.
4. Reduce the heat and let the soup simmer for 20-25 minutes until all the vegetables are tender.
5. Adjust seasoning if necessary, and garnish with fresh parsley before serving.

Calories per serving: Approx. 120 kcal
Tip: For extra protein, add a handful of cooked lentils or shredded chicken breast to the soup.

2. Lentil and Chickpea Stew

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1 carrot, diced
• 1 sweet potato, peeled and diced
• 200g red lentils, rinsed
• 1 can (400g) chickpeas, drained and rinsed
• 1 can (400g) chopped tomatoes
• 1 litre vegetable stock (low-sodium)
• Fresh coriander for garnish

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and cook for 5 minutes until softened.
2. Add the garlic, cumin, coriander, and smoked paprika, and cook for 1 minute until fragrant.
3. Stir in the carrot and sweet potato, and cook for another 5 minutes.
4. Add the lentils, chickpeas, chopped tomatoes, and vegetable stock, and bring to a boil.
5. Reduce the heat to low and let the stew simmer for 25-30 minutes, or until the lentils are soft and the vegetables are tender.
6. Garnish with fresh coriander before serving.

Calories per serving: Approx. 250 kcal
Tip: This stew can be frozen and reheated for an easy, healthy meal later in the week.

3. Baked Cod with Lemon and Garlic

Ingredients:

• 2 cod fillets (about 150g each)
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• Juice of 1 lemon
• Zest of 1 lemon
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 200°C (180°C fan).
2. Place the cod fillets in a baking dish and drizzle with olive oil, lemon juice, and minced garlic.
3. Sprinkle with lemon zest, thyme, salt, and pepper.
4. Bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork.
5. Garnish with fresh parsley and serve with steamed vegetables or a light salad.

Calories per serving: Approx. 180 kcal
Tip: Serve with a side of steamed broccoli or a small portion of brown rice for a balanced meal.

4. Roasted Sweet Potatoes with Spices

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh coriander or parsley for garnish

Instructions:

1. Preheat the oven to 200°C (180°C fan).
2. Place the diced sweet potatoes in a large bowl. Drizzle with olive oil and sprinkle with cumin, paprika, salt, and pepper. Toss to coat evenly.
3. Spread the sweet potatoes in a single layer on a baking tray.
4. Roast in the preheated oven for 25-30 minutes, or until golden and tender, turning once halfway through cooking.
5. Garnish with fresh herbs and serve.

Calories per serving: Approx. 150 kcal
Tip: Pair these sweet potatoes with baked fish or chicken for a complete low-calorie meal.

5. Zucchini Noodles with Pesto

Ingredients:

• 2 large courgettes (zucchinis), spiralised into noodles
• 2 tablespoons fresh basil pesto (or use a low-calorie version)
• 1 tablespoon olive oil
• Salt and pepper to taste
• Grated Parmesan (optional)

Instructions:

1. Heat the olive oil in a large pan over medium heat.
2. Add the zucchini noodles to the pan and sauté for 3-4 minutes until tender but still slightly firm (al dente).
3. Remove from heat and toss with the basil pesto.
4. Season with salt and pepper to taste, and sprinkle with a small amount of grated Parmesan if desired.

Calories per serving: Approx. 200 kcal
Tip: Add grilled chicken or prawns for extra protein without adding too many calories.

6. Spicy Chickpea and Spinach Curry

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon curry powder
• 1 teaspoon ground turmeric
• 1 can (400g) chopped tomatoes
• 1 can (400g) chickpeas, drained and rinsed
• 100g fresh spinach leaves
• 1/2 cup light coconut milk
• Salt and pepper to taste
• Fresh coriander for garnish

Instructions:

1. Heat the olive oil in a large pan over medium heat. Add the onion and garlic, and sauté for 5 minutes until softened.
2. Stir in the curry powder and turmeric, and cook for 1 minute.
3. Add the chopped tomatoes and chickpeas. Bring to a simmer, then reduce the heat and cook for 10 minutes.
4. Stir in the spinach and coconut milk, and cook for another 3-4 minutes until the spinach has wilted.
5. Season with salt and pepper, and garnish with fresh coriander before serving.

Calories per serving: Approx. 240 kcal
Tip: Serve with a small portion of brown rice or quinoa for a more filling meal.

7. Oat Porridge with Warm Berries

Ingredients:

• 40g rolled oats
• 250ml almond milk (or any low-calorie milk of your choice)
• 100g mixed berries (fresh or frozen)
• 1 teaspoon honey (optional)
• A pinch of cinnamon

Instructions:

1. Place the oats and almond milk in a small saucepan over medium heat.
2. Cook, stirring occasionally, for about 5-7 minutes until the oats are soft and the porridge has thickened.
3. While the oats are cooking, heat the mixed berries in a separate pan until warm and slightly softened (or microwave them for 30-40 seconds).
4. Once the oats are done, pour them into a bowl and top with the warm berries, a drizzle of honey (if using), and a sprinkle of cinnamon.

Calories per serving: Approx. 180 kcal
Tip: Add a spoonful of Greek yoghurt on top for added creaminess and protein.

These recipes are not only low in calories but also packed with flavour and nutrition, making them perfect for keeping you warm and satisfied on those cold nights. From soups and stews to light curries and roasted vegetables, these meals are sure to become favourites in your winter cooking repertoire.