Today we will see five vegetarian first courses perfect for staying in shape in autumn, all below 350 calories per serving and with the advantage of being a single dish.

They are perfect for those on a diet and want to change the menu or for those who want to lose some weight, perhaps alternating them with two simple lunches based on minestrone for two non-consecutive days. In this way you will have a one week light menu perfect for losing some weight.

Plates three and four on the list are also ideal as a compensation meal, if for example we want to stay light at a meal because we ate too much the night before or plan to eat out that same night.

Some of them are naturally gluten-free.

5 autumn vegetarian first courses below 350 calories

Basmati rice with pumpkin

Basmati pumpkin rice is a dish similar to classic pumpkin risotto, but without cream and with a low glycemic load
thanks to the basmati and cheese proteins.
For one person, weigh 50 grams of basmati rice, rinse it in cold water, put it in a saucepan and cover it with water for an abundant cm. Raise the heat and cook the rice covered with a lid for 10 minutes. It must come a little al dente. You can boil the rice the day before and keep it in the fridge until ready for use.

Weigh 200 grams of pumpkin, cut it into cubes, put it in a pan, add a quarter of chopped onion,
a glass full of water and a quarter of vegetable cube. Cook over low heat for about 15 minutes, season with salt and pepper and add a pinch of rosemary or thyme powder: turn off.
Meanwhile, boil the basmati rice al dente (10 minutes).
When the rice is cooked, drain it well and pour it into the pan with the pumpkin, turn on the flame again and cook for another 10 minutes over medium heat, stirring
often so that it does not stick, since we did not use oil and we did not toast the rice. .
The result should be creamy but not slow.
Turn off, mix the basmati rice with 50 grams of light spreadable cheese, cover with a lid for 2-3 minutes and serve. Calories: 288

Chickpea caserecce with mushroom pesto – gluten free

For two people. Boil a potato weighing about 200 grams with the skin and keep it aside.
Put 200 grams of sliced ​​champignons (or mixed mushrooms or porcini mushrooms) in a pan, a little salt, pepper, two tablespoons of water and cook over low heat without a lid until the mushrooms are well cooked.

Transfer them to a mixer and chop finely by adding a quarter of a clove of garlic and a handful of parsley to the mixture.
Peel the boiled potato, mash it with a fork in a large container, add the chopped mushrooms a little at a time and continue to mash with a fork until the mixture is smooth. Add 1 teaspoon of grated pecorino.

Boil a pound of caserecce with chickpea flour (Barilla brand or others) or alternatively pasta with pea flour (or soy noodles, the Chinese ones: in this case you will have a plate). Drain it without being too dry, pour it into the bowl, stir in the mushroom and potato pesto and serve immediately. Calories per serving: 300

Cauliflower flan

The cauliflower flan is a healthy and balanced first course that can be made the night before to take it even with a sack, if for example we have lunch at work.
To make it you will need to soak a 100 gram durum wheat sandwich, cut into pieces, in water for an hour.
For two people, boil 300 grams of cauliflower in rosettes (you can replace it with Roman cabbage) until it is nice and soft, in water in which you have put a few bay leaves.
Drain well, transfer the cauliflower into a bowl, add two eggs and the well squeezed soaked durum wheat bread, salt, pepper, nutmeg and parsley.

Mix the mixture well, pour it into a square non-stick pan or covered with parchment paper, level and complete with two teaspoons of pecorino romano. Place in a preheated oven at 180 degrees for 25 minutes
or until a golden crust has formed. Allow to cool, divide the mixture into 4 large squares and place two on a plate. Calories per serving: 255