As a busy professional, you’re always on the lookout for quick and easy meal solutions that can satisfy your cravings without sacrificing flavor or nutrition. That’s where flexitarian cooking comes in – a flexible approach to vegetarianism that allows for occasional inclusion of meat or fish. In this article, we’ll explore 20 mouthwatering flexitarian recipes perfect for busy weeknights.
From hearty bowls and wraps to flavorful stir-fries and curries, these dishes are sure to please even the pickiest eaters. Plus, with a focus on whole foods and minimal processing, you can feel good about what you’re putting in your body. So go ahead, get cooking, and see how easy it is to make flexitarian meals a regular part of your routine!
Black Bean and Sweet Potato Tacos
A flavorful and nutritious twist on traditional tacos, this recipe combines the natural sweetness of roasted sweet potatoes with the savory goodness of black beans. Perfect for a quick weeknight dinner or a crowd-pleasing brunch.
Ingredients:
– 2 medium sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 1 red bell pepper, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 6-8 corn tortillas
– Optional toppings: avocado, sour cream, salsa, shredded cheese, cilantro
Instructions:
1. Preheat oven to 400°F (200°C). Toss sweet potatoes with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
2. In a large skillet, heat cumin over medium-high heat. Add onion and bell pepper; cook until softened. Add garlic and cook for an additional minute.
3. Stir in black beans and roasted sweet potatoes. Season with salt and pepper to taste.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble tacos by spooning the black bean and sweet potato mixture onto tortillas. Top with desired toppings.
Cooking Time: 25 minutes
Quinoa and Chickpea Buddha Bowl
A nutritious and flavorful bowl filled with quinoa, chickpeas, roasted vegetables, and a tangy tahini sauce – the perfect combination for a quick and satisfying meal.
Ingredients:
– 1 cup quinoa
– 2 cups water or vegetable broth
– 1 can chickpeas (14.5 oz)
– 2 tablespoons olive oil
– 1 red bell pepper, seeded and chopped
– 1 small sweet potato, peeled and cubed
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– Tahini sauce (store-bought or homemade)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions.
3. Roast the sweet potato and red bell pepper for 20-25 minutes, or until tender.
4. In a medium bowl, mix cooked chickpeas with salt and black pepper.
5. Assemble the bowls by placing cooked quinoa at the bottom, followed by roasted vegetables, chickpeas, and drizzle of tahini sauce.
Cooking Time: 30-40 minutes
Lentil and Mushroom Bolognese
A hearty vegetarian twist on the classic Italian dish, this Lentil and Mushroom Bolognese is a flavorful and nutritious meal option.
Ingredients:
– 1 cup brown lentils, rinsed and drained
– 2 cups mixed mushrooms (such as cremini, shiitake, and button), sliced
– 1 onion, finely chopped
– 3 cloves garlic, minced
– 1 carrot, finely chopped
– 1 can (28 oz) crushed tomatoes
– 1 cup vegetable broth
– 1 tsp dried basil
– Salt and pepper, to taste
– Grated Parmesan cheese, for serving (optional)
Instructions:
1. In a large pot, cook the lentils in boiling water until tender, about 20-25 minutes. Drain and set aside.
2. In a large skillet, sauté the mushrooms, onion, garlic, and carrot over medium-high heat until the vegetables are softened, about 5 minutes.
3. Add the cooked lentils, crushed tomatoes, vegetable broth, basil, salt, and pepper to the skillet. Stir to combine.
4. Reduce heat to low and simmer, covered, for 20-25 minutes or until the sauce has thickened.
5. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: 45-50 minutes
Spicy Tofu Stir-Fry with Vegetables
Add a kick to your meal with this quick and flavorful stir-fry recipe, packed with protein-rich tofu and a variety of colorful vegetables.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 red bell pepper, sliced
– 1 small carrot, peeled and grated
– 1 cup broccoli florets
– 1 teaspoon soy sauce
– 1/2 teaspoon sriracha sauce
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat oil in a wok or large skillet over medium-high heat.
2. Add tofu and cook until golden, about 3-4 minutes. Remove from pan and set aside.
3. Add onion, garlic, bell pepper, and carrot to the pan. Cook until vegetables are tender-crisp, about 5 minutes.
4. Add broccoli, soy sauce, and sriracha sauce to the pan. Stir-fry for an additional 2-3 minutes.
5. Return tofu to the pan and stir to combine with vegetables and sauces.
6. Season with salt and pepper to taste.
7. Garnish with chopped green onions if desired.
8. Serve immediately.
Cooking Time: 15-20 minutes
Mediterranean Stuffed Bell Peppers
Savor the flavors of the Mediterranean with this vibrant and nutritious dish. A combination of juicy bell peppers, savory rice, and aromatic spices will transport your taste buds to the sun-kissed Mediterranean coast.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 cup cooked white rice
– 1/2 cup black beans, rinsed and drained
– 1/2 cup diced tomatoes
– 1/4 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine cooked rice, black beans, diced tomatoes, feta cheese, garlic, and paprika.
3. Stuff each bell pepper with the rice mixture, filling them as full as possible.
4. Place the peppers in a baking dish and drizzle with olive oil.
5. Bake for 25-30 minutes or until the bell peppers are tender and the filling is heated through.
6. Garnish with chopped parsley, if desired.
Cooking Time: 25-30 minutes
Cauliflower and Chickpea Curry
This flavorful curry is a perfect blend of Indian spices, creamy texture, and nutritious cauliflower and chickpeas. It’s an easy and quick recipe that can be served as a main dish or as a side.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 can of chickpeas (14 oz), drained and rinsed
– 2 medium onions, diced
– 3 cloves of garlic, minced
– 1 teaspoon of ground cumin
– 1 teaspoon of curry powder
– 1/2 teaspoon of turmeric
– 1/4 teaspoon of cayenne pepper
– 1 can of coconut milk (14 oz)
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. Heat oil in a large pan over medium heat.
2. Add onions and cook until they’re translucent, about 5 minutes.
3. Add garlic, cumin, curry powder, turmeric, and cayenne pepper. Cook for 1 minute.
4. Add cauliflower and chickpeas. Stir to combine.
5. Pour in coconut milk and season with salt and pepper.
6. Simmer the curry for 15-20 minutes or until the cauliflower is tender.
7. Garnish with chopped cilantro, if desired.
Cooking Time: 25-30 minutes
Avocado and White Bean Wrap
A creamy and nutritious wrap filled with the goodness of avocado, cannellini beans, and fresh herbs.
Ingredients:
– 1 ripe avocado, mashed
– 1/2 cup cooked cannellini beans
– 1 tablespoon olive oil
– 1 small red onion, thinly sliced
– 1 clove garlic, minced
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
– 1 whole wheat tortilla (10-12 inches)
– Optional: 1/4 cup crumbled feta cheese
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In a small bowl, mix together mashed avocado, cannellini beans, olive oil, red onion, garlic, and parsley. Season with salt and pepper to taste.
3. Place the tortilla in the preheated skillet and warm for 1-2 minutes.
4. Spoon the avocado-bean mixture onto one half of the tortilla.
5. Fold the tortilla in half to enclose the filling.
6. Cook for an additional 30 seconds to melt any cheese (if using).
7. Serve immediately.
Cooking Time: 5-7 minutes
Sweet Potato and Black Bean Enchiladas
Elevate your enchilada game with this flavorful and nutritious recipe that combines the natural sweetness of sweet potatoes with the savory goodness of black beans.
Ingredients:
– 2 large sweet potatoes, cooked and diced
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 8-10 corn tortillas
– 1 cup enchilada sauce (homemade or store-bought)
– Shredded cheese for serving (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, sauté onion and garlic until softened. Add cumin and paprika; cook for 1 minute.
3. Add sweet potatoes, black beans, and olive oil to the skillet; stir to combine. Cook for 5 minutes or until heated through.
4. In a separate pan, warm tortillas over medium heat for about 30 seconds on each side.
5. Assemble enchiladas by spooning the sweet potato mixture onto a tortilla, rolling, and placing seam-side down in a baking dish. Repeat with remaining ingredients.
6. Pour enchilada sauce over the rolled tortillas and top with shredded cheese (if using).
7. Bake for 20-25 minutes or until hot and bubbly.
Cooking Time: 35-40 minutes
Zucchini Noodles with Pesto and Cherry Tomatoes
Savor the flavors of summer with this light and refreshing dish that combines the best of zucchini, pesto, and cherry tomatoes. This recipe is perfect for a quick weeknight dinner or as a healthy lunch option.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made pesto
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Spiralize the zucchinis into noodles.
2. In a large skillet, combine the pesto and zucchini noodles. Cook over medium heat for 3-4 minutes, stirring occasionally, until the zucchini is slightly tender.
3. Add the cherry tomatoes to the skillet and stir gently. Cook for an additional 2-3 minutes, or until the tomatoes start to release their juices.
4. Season with salt and pepper to taste.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 10-12 minutes
Eggplant and Lentil Moussaka
Moussaka, the beloved Greek dish, gets a vegetarian makeover with this eggplant and lentil version. The creamy lentils and tender eggplant come together in perfect harmony.
Ingredients:
– 2 large eggplants, sliced into 1/2-inch thick rounds
– 1 cup cooked lentils
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup tomato puree
– 1 tsp dried oregano
– 1 tsp paprika
– Salt and pepper to taste
– 1 cup grated cheddar cheese (vegetarian)
– 1/4 cup breadcrumbs
– Olive oil for greasing
Instructions:
1. Preheat oven to 375°F (190°C).
2. Grease a 9×13-inch baking dish with olive oil.
3. In a large bowl, combine cooked lentils, chopped onion, minced garlic, tomato puree, oregano, paprika, salt, and pepper. Mix well.
4. Arrange eggplant slices in the prepared baking dish.
5. Spoon the lentil mixture over the eggplant.
6. Top with grated cheese and breadcrumbs.
7. Bake for 45-50 minutes or until the top is golden brown and the flavors have melded together.
Cooking Time: 45-50 minutes
Spinach and Feta Stuffed Portobello Mushrooms
A flavorful and savory twist on a classic dish, these stuffed mushrooms combine the earthy flavor of portobellos with the tanginess of feta cheese and the freshness of spinach.
Ingredients:
– 4 large portobello mushrooms
– 1/2 cup fresh spinach leaves
– 1/2 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Clean the mushrooms by wiping them with a damp cloth and removing any stems.
3. In a skillet, heat the olive oil over medium-high heat. Add the garlic and sauté for 1-2 minutes until fragrant.
4. Add the spinach leaves and cook until wilted, about 30 seconds.
5. Stuff each mushroom cap with the spinach mixture, followed by a sprinkle of feta cheese.
6. Season with salt and pepper to taste.
7. Bake the stuffed mushrooms in the preheated oven for 15-20 minutes, or until tender.
Cooking Time: 15-20 minutes
Vegetable and Tofu Pad Thai
Experience the authentic flavors of Thailand with this easy-to-make Vegetable and Tofu Pad Thai recipe, perfect for a quick weeknight dinner or a flavorful lunch.
Ingredients:
– 1/2 cup firm tofu, cut into small cubes
– 2 cups mixed vegetables (bell peppers, carrots, snap peas, etc.)
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1/4 cup tamarind paste
– 2 tablespoons soy sauce
– 1 tablespoon brown sugar
– 1 teaspoon fish sauce (optional)
– 1/4 cup chopped peanuts
– 8 oz rice noodles
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Cook the rice noodles according to package instructions. Drain and set aside.
2. Heat oil in a wok or large skillet over medium-high heat. Add tofu and cook until golden brown, about 3-4 minutes. Remove from pan and set aside.
3. In the same pan, add garlic, ginger, and mixed vegetables. Cook for 2-3 minutes, or until vegetables are tender-crisp.
4. In a small bowl, whisk together tamarind paste, soy sauce, brown sugar, and fish sauce (if using). Pour mixture into the wok and stir to combine.
5. Add cooked noodles, tofu, and chopped peanuts to the wok. Stir-fry for 1-2 minutes, or until well combined.
6. Season with salt and pepper to taste. Garnish with fresh cilantro leaves.
Cooking Time: 15-20 minutes
Roasted Butternut Squash and Kale Salad
Roasted Butternut Squash and Kale Salad Recipe
This hearty salad combines the natural sweetness of roasted butternut squash with the earthy flavor of kale, all tied together with a tangy dressing. Perfect for a healthy lunch or dinner option.
Ingredients:
– 1 medium-sized butternut squash (about 2 lbs)
– 2 cups curly kale, stems removed and discarded, leaves coarsely chopped
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– 1 teaspoon honey
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut the butternut squash in half lengthwise, scoop out seeds, and place cut-side up on a baking sheet.
3. Roast the squash for 45-50 minutes or until tender.
4. In a large bowl, massage the chopped kale with olive oil and apple cider vinegar until leaves are slightly softened.
5. Add roasted butternut squash to the bowl, season with salt, pepper, and honey.
6. Toss in crumbled feta cheese (if using).
7. Serve immediately.
Cooking Time: 45-50 minutes for roasting squash
Chickpea and Spinach Coconut Curry
This flavorful curry combines the comforting warmth of chickpeas and spinach with the rich, creamy taste of coconut milk, perfect for a cozy evening meal. With its mild spiciness and vibrant green color, this dish is sure to become a staple in your kitchen.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 2 medium onions, diced
– 3 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon curry powder
– 1/2 teaspoon ground cumin
– 1/4 teaspoon turmeric
– 1 can coconut milk (14 oz)
– Salt and pepper, to taste
– Cooking oil or butter, for sautéing
Instructions:
1. Heat oil in a large pan over medium heat. Add onions and cook until translucent, about 5 minutes.
2. Add garlic, ginger, curry powder, cumin, and turmeric. Cook for an additional minute, stirring constantly.
3. Add chickpeas, spinach, and coconut milk. Stir well to combine.
4. Reduce heat to low and simmer, covered, for 20-25 minutes or until the flavors have melded together and the spinach has wilted.
5. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Mushroom and Walnut Lettuce Wraps
This recipe combines the earthy flavor of mushrooms with the crunch of walnuts, all wrapped up in crisp lettuce leaves. Perfect as an appetizer or light lunch.
Ingredients:
– 1 cup mixed mushrooms (button, cremini, shiitake), sliced
– 1/4 cup chopped walnuts
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– 4 large lettuce leaves
Instructions:
1. In a medium skillet, heat the olive oil over medium-high heat.
2. Add the mushrooms and cook until they release their moisture and start to brown, about 3-4 minutes.
3. Add the garlic and cook for an additional minute.
4. Stir in the chopped walnuts and season with salt and pepper.
5. Arrange the lettuce leaves on a serving platter or individual plates.
6. Spoon the mushroom-walnut mixture onto the lettuce leaves.
7. Serve immediately, garnished with fresh herbs if desired.
Cooking Time: 10-12 minutes
Spaghetti Squash with Marinara and Lentil Meatballs
A creative twist on the classic spaghetti dish, this recipe replaces traditional pasta with roasted squash and adds a flavorful kick with lentil meatballs.
Ingredients:
– 1 medium-sized spaghetti squash (about 2 lbs)
– 1 cup cooked lentils
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Marinara sauce for serving (homemade or store-bought)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise, scoop out seeds, and place on a baking sheet.
3. Roast the squash for 45 minutes, or until tender and easily pierced with a fork.
4. In a bowl, mix cooked lentils, breadcrumbs, egg, Parmesan cheese, and olive oil. Season with salt and pepper to taste.
5. Form into small meatballs and bake at 375°F (190°C) for 15-20 minutes, or until lightly browned.
6. Serve the squash with marinara sauce and lentil meatballs.
Cooking Time: 1 hour 10 minutes
Sweet Corn and Black Bean Quesadillas
Sweet Corn and Black Bean Quesadillas: A flavorful twist on traditional quesadillas, these sweet corn and black bean fillings are a perfect combination of savory and sweet.
Ingredients:
– 1 cup cooked black beans
– 1 cup frozen corn kernels, thawed
– 1/2 cup shredded cheddar cheese
– 1 tablespoon olive oil
– 2 small flour tortillas
– Salt and pepper to taste
– Optional toppings: diced tomatoes, sour cream, cilantro, avocado
Instructions:
1. Preheat a large skillet or griddle over medium-high heat.
2. In a bowl, mix together black beans, corn kernels, and cheddar cheese.
3. Place one tortilla in the skillet and sprinkle half of the bean-corn mixture onto half of the tortilla.
4. Fold the tortilla in half to enclose the filling.
5. Cook for 2-3 minutes or until the tortilla is lightly browned and the cheese is melted.
6. Flip and cook for an additional 2 minutes.
7. Repeat with remaining ingredients.
Cooking Time: 6-8 minutes
Ratatouille with Herbed Quinoa
This recipe combines the classic Provençal flavors of ratatouille with the nutty goodness of herbed quinoa, creating a delicious and nutritious dish perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 cup quinoa
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 3 cloves garlic, minced
– 1 cup mixed bell peppers (red, yellow, green), sliced
– 1 can (28 oz) crushed tomatoes
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook quinoa according to package instructions.
3. In a large skillet, heat olive oil over medium-high. Add onion and garlic; cook until softened (3-4 minutes).
4. Add bell peppers; cook for an additional 5 minutes.
5. Stir in crushed tomatoes, thyme, salt, and pepper. Bring to a simmer.
6. Serve ratatouille over cooked quinoa, garnished with chopped parsley if desired.
Cooking Time: 30-40 minutes
Tempeh and Vegetable Stir-Fry with Peanut Sauce
A flavorful and nutritious stir-fry that combines the nutty taste of tempeh with crunchy vegetables and a creamy peanut sauce.
Ingredients:
– 1 block of tempeh, cut into small pieces
– 2 tablespoons of vegetable oil
– 1 onion, sliced
– 2 cloves of garlic, minced
– 1 bell pepper, sliced
– 1 cup of broccoli florets
– 2 tablespoons of peanut butter
– 2 tablespoons of soy sauce
– 1 tablespoon of honey
– 1 teaspoon of grated ginger
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tempeh and cook until golden brown, about 3-4 minutes.
3. Add the onion, garlic, bell pepper, and broccoli. Cook until the vegetables are tender-crisp, about 5 minutes.
4. In a small bowl, whisk together the peanut butter, soy sauce, honey, and ginger.
5. Pour the peanut sauce into the skillet and stir to combine with the tempeh and vegetables.
6. Season with salt and pepper to taste.
7. Garnish with cilantro leaves, if desired.
Cooking Time: 15-20 minutes
Roasted Beet and Goat Cheese Salad
A sweet and savory combination of roasted beets, creamy goat cheese, and fresh greens makes this salad a perfect side dish or light lunch. With its vibrant colors and delightful flavors, it’s sure to impress!
Ingredients:
– 2 large beets
– 1/4 cup olive oil
– Salt and pepper, to taste
– 1/2 cup crumbled goat cheese (chèvre)
– 4 cups mixed greens (arugula, spinach, lettuce)
– 1/4 cup chopped fresh chives or scallions
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap beets in foil and roast for 45-50 minutes, or until tender.
3. Let beets cool, then peel and slice into wedges.
4. In a large bowl, combine mixed greens, roasted beets, crumbled goat cheese, and chopped chives.
5. Drizzle with olive oil and season with salt and pepper to taste.
Cooking Time: 1 hour (including roasting time)
Summary
Looking for delicious and easy recipes to spice up your weeknights? This article presents 20 mouthwatering flexitarian options that are perfect for busy days. From tacos and Buddha bowls to stir-fries, curries, and wraps, these recipes showcase a variety of flavors and textures. With the flexibility to incorporate meat or vegetarian options, you’ll never get bored with your meals. Try Black Bean and Sweet Potato Tacos, Quinoa and Chickpea Buddha Bowl, or Lentil and Mushroom Bolognese for a tasty start.
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