As a flexitarian, you know that incorporating more plant-based meals into your diet can have a significant impact on your health and the environment. But it can be challenging to come up with new and exciting recipe ideas that still satisfy your cravings. That’s why we’ve curated a list of 20 delicious flexitarian recipes that are perfect for any occasion, from weeknight dinners to special celebrations.
From hearty stews and casseroles to quick and easy stir-fries, these recipes showcase the versatility and flavor of plant-based eating. And with a mix of familiar favorites and international inspirations, you’re sure to find something that suits your taste buds. In this article, we’ll dive into each of these recipes, sharing tips and tricks for making them your own.
Quinoa and Black Bean Stuffed Peppers
This recipe combines the nutritious power of quinoa and black beans with the sweetness of roasted peppers, making for a delicious and healthy meal. Perfect for a weeknight dinner or a special occasion.
Ingredients:
– 4 large bell peppers (any color)
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: shredded cheese, sour cream, and diced tomatoes for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a bowl, mix cooked quinoa, black beans, onion, garlic, olive oil, cumin, salt, and pepper.
4. Stuff each pepper with the quinoa mixture and top with shredded cheese if desired.
5. Place peppers in a baking dish and cover with aluminum foil.
6. Bake for 25 minutes, then remove foil and bake an additional 10-15 minutes, or until peppers are tender.
Cooking Time: 35-40 minutes
Lentil and Vegetable Shepherd’s Pie
This hearty vegetarian twist on the classic shepherd’s pie combines the comforting flavors of lentils, vegetables, and mashed potatoes. Perfect for a cozy dinner or a satisfying meal prep option.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 carrot, peeled and grated
– 1 cup frozen peas
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– 2-3 medium-sized potatoes, peeled and chopped
– 1/4 cup grated cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook lentils according to package instructions using water or broth.
3. In a large skillet, sauté onion, garlic, bell pepper, and carrot until tender.
4. Add cooked lentils, peas, thyme, salt, and pepper to the skillet. Stir to combine.
5. Transfer mixture to a 9×13-inch baking dish.
6. Top with mashed potatoes and grated cheese (if using).
7. Bake for 25-30 minutes or until golden brown.
Cooking Time: 35-40 minutes
Chickpea and Spinach Coconut Curry
A flavorful and nutritious vegetarian curry that combines the creamy richness of coconut milk with the nutty taste of chickpeas and the freshness of spinach. Perfect for a quick weeknight dinner or as a side dish for your next gathering.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– Salt and pepper, to taste
– 1 can coconut milk (14 oz)
– 2 tablespoons olive oil
Instructions:
1. Heat the oil in a large saucepan over medium heat.
2. Add the onion, garlic, and ginger; cook until the onion is translucent, about 5 minutes.
3. Stir in the curry powder and turmeric; cook for 1 minute.
4. Add the chickpeas, coconut milk, salt, and pepper; bring to a simmer.
5. Reduce heat to low; let it cook for 10-15 minutes or until the flavors have melded together.
6. Stir in the spinach leaves; cook until wilted, about 2 minutes.
Cooking Time: 20-25 minutes
Sweet Potato and Black Bean Tacos
This recipe combines the natural sweetness of roasted sweet potatoes with the savory flavor of black beans, all wrapped up in a crispy taco shell. Perfect for a quick weeknight dinner or a casual gathering with friends.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 8-10 taco shells
– Optional toppings: avocado, salsa, shredded cheese, cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, onion, garlic, and cumin.
3. Roast for 30-40 minutes or until sweet potatoes are tender.
4. In a separate pan, heat black beans over medium heat.
5. Assemble tacos by filling shells with roasted sweet potatoes, black beans, and desired toppings.
Cooking Time: 45-50 minutes
Zucchini Noodles with Avocado Pesto
This recipe is a creative twist on traditional pesto, using ripe avocados to add creaminess and healthy fats. It’s perfect for a quick and easy summer dinner or lunch.
Ingredients:
– 2 medium zucchinis
– 1 ripe avocado
– 1/4 cup fresh basil leaves
– 2 cloves garlic, minced
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat a spiralizer or use a vegetable peeler to create zucchini noodles.
2. In a blender or food processor, combine avocado, basil, garlic, salt, and pepper. Blend until smooth and creamy.
3. Toss the zucchini noodles with the avocado pesto sauce. Top with grated Parmesan cheese, if desired.
4. Serve immediately and enjoy!
Cooking Time: 10 minutes
Vegetarian Lentil Bolognese
This recipe offers a meat-free alternative to the traditional Italian dish, packed with nutritious lentils and flavorful vegetables. Perfect for a weeknight dinner or a special occasion, this Vegetarian Lentil Bolognese is sure to please.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 carrot, finely chopped
– 1 red bell pepper, finely chopped
– 1 can (28 oz) crushed tomatoes
– 1 cup vegetable broth
– 1 teaspoon dried basil
– Salt and pepper to taste
– Fresh parsley or oregano for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, garlic, carrot, and red bell pepper; cook until the vegetables are tender, about 5 minutes.
3. Add the lentils, crushed tomatoes, vegetable broth, and basil. Season with salt and pepper to taste.
4. Bring the mixture to a simmer and let cook for 20-25 minutes or until the lentils are tender.
5. Serve hot, garnished with fresh parsley or oregano if desired.
Cooking Time: 25 minutes
Cauliflower and Chickpea Stir-Fry
This vegan-friendly stir-fry is a flavorful and nutritious meal that combines the crunch of cauliflower with the creaminess of chickpeas. Perfect for a quick weeknight dinner or lunch prep, this recipe is easy to make and packed with plant-based goodness.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 can of chickpeas (14 oz), drained and rinsed
– 2 tablespoons of olive oil
– 1 small onion, thinly sliced
– 2 cloves of garlic, minced
– 1 teaspoon of soy sauce
– Salt and pepper to taste
– Optional: 1/4 cup of chopped fresh cilantro for garnish
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the onion and cook until translucent, about 3-4 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the cauliflower and chickpeas, stirring to combine.
5. Cook for 5-6 minutes, stirring occasionally, until the cauliflower is tender and slightly caramelized.
6. Season with soy sauce, salt, and pepper to taste.
7. Serve hot, garnished with cilantro if desired.
Cooking Time: 15-20 minutes
Spicy Black Bean and Corn Salad
This vibrant salad combines the natural sweetness of corn with the spicy kick of black beans, making it a perfect side dish for any gathering. With its bold flavors and textures, this recipe is sure to please!
Ingredients:
– 1 cup cooked black beans
– 1 cup frozen corn kernels, thawed
– 1/2 cup diced red bell pepper
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons olive oil
– 2 tablespoons lime juice
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large bowl, combine black beans, corn kernels, red bell pepper, and chopped jalapeño.
2. In a small bowl, whisk together olive oil, lime juice, and ground cumin.
3. Pour the dressing over the bean mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
6. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 10-15 minutes (prep time), 30 minutes (marinating time)
Eggplant and Tomato Pasta Bake
Eggplant and Tomato Pasta Bake: A flavorful and satisfying vegetarian dish that combines the richness of eggplant with the sweetness of tomatoes and the comfort of pasta.
Ingredients:
– 8 oz pasta of your choice (e.g. penne, fusilli)
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 2 large tomatoes, diced
– 1 onion, finely chopped
– 3 cloves garlic, minced
– 1 cup grated mozzarella cheese
– 1/4 cup grated Parmesan cheese
– 1 tbsp olive oil
– Salt and pepper to taste
– Fresh basil leaves for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook pasta according to package instructions, then set aside.
3. In a large skillet, heat the olive oil over medium-high heat. Add eggplant slices and cook until tender, about 5 minutes per side. Drain on paper towels.
4. In the same skillet, add onion and garlic; cook until softened, about 3-4 minutes.
5. Add diced tomatoes to the skillet; season with salt and pepper. Simmer for 10-12 minutes or until thickened slightly.
6. Combine cooked pasta, eggplant slices, tomato mixture, mozzarella cheese, and Parmesan cheese in a large bowl.
7. Transfer the mixture to a baking dish and top with additional mozzarella cheese (if desired).
8. Bake for 20-25 minutes or until golden brown and bubbly.
Cooking Time: 45-50 minutes
Roasted Vegetable and Quinoa Bowl
A flavorful and nutritious bowl filled with roasted vegetables and quinoa, perfect for a quick and easy meal or as a healthy snack.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 1 small red onion, thinly sliced
– Salt and pepper to taste
– Optional: your choice of toppings such as chopped fresh herbs, crumbled feta cheese, or a dollop of yogurt
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions using 2 cups water or broth.
3. Toss sweet potato, bell pepper, zucchini, and onion with olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender.
4. Serve cooked quinoa in a bowl and top with roasted vegetables.
5. Add your choice of toppings, if desired.
Cooking Time: 45-50 minutes
Tofu and Broccoli Stir-Fry with Soy Sauce
This simple and flavorful stir-fry is a great way to get your daily dose of protein and veggies. With just a few ingredients, you can whip up a tasty and healthy meal in no time.
Ingredients:
– 1 block firm tofu, cut into small cubes
– 3 cups broccoli florets
– 2 tablespoons soy sauce
– 1 tablespoon vegetable oil
– 1 clove garlic, minced (optional)
– Salt to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown on all sides, about 3-4 minutes. Remove from pan and set aside.
3. In the same pan, add the broccoli and garlic (if using). Cook for 2-3 minutes, or until the broccoli is tender-crisp.
4. Return the tofu to the pan and stir in the soy sauce. Cook for an additional minute to combine flavors.
5. Season with salt to taste, then serve hot.
Cooking Time: 10-12 minutes
Vegetarian Stuffed Portobello Mushrooms
A hearty and flavorful vegetarian dish perfect for a weeknight dinner or special occasion. These stuffed mushrooms are packed with a savory mixture of cheese, herbs, and vegetables.
Ingredients:
– 4 large portobello mushrooms, stems removed and caps cleaned
– 1/2 cup breadcrumbs
– 1/4 cup grated cheddar cheese
– 1/4 cup chopped fresh parsley
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 small onion, finely chopped
– 2 cloves garlic, minced
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together breadcrumbs, cheese, parsley, salt, and pepper.
3. Stuff each mushroom cap with the breadcrumb mixture, dividing it evenly among the four mushrooms.
4. Drizzle the tops with olive oil and sprinkle with chopped onion and garlic.
5. Bake for 20-25 minutes or until the mushrooms are tender and the filling is golden brown.
Cooking Time: 20-25 minutes
Spinach and Feta Stuffed Bell Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the richness of feta cheese with the nutrients of spinach.
Ingredients:
– 4 bell peppers, any color
– 1 cup fresh spinach leaves, chopped
– 1/2 cup crumbled feta cheese
– 1/4 cup cooked white rice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 teaspoon paprika
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together spinach, feta cheese, rice, and olive oil.
4. Stuff each pepper with the spinach-feta mixture, filling to the top.
5. Place peppers in a baking dish and bake for 30-40 minutes or until tender.
Cooking Time: 30-40 minutes
Vegetarian Lentil and Vegetable Soup
This comforting soup is a perfect blend of protein-rich lentils, flavorful vegetables, and aromatic spices. With its warm and inviting aroma, it’s sure to become a favorite in your household.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 1 red bell pepper, chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, garlic, carrots, celery, and red bell pepper. Cook until the vegetables are tender, about 8 minutes.
3. Add the lentils, diced tomatoes, vegetable broth, and thyme. Season with salt and pepper to taste.
4. Bring the mixture to a boil, then reduce the heat to low and simmer for 30-40 minutes or until the lentils are tender.
Cooking Time: 40 minutes
Sweet Potato and Kale Buddha Bowl
Nourish your body and soul with this vibrant and nutritious Buddha bowl, packed with roasted sweet potatoes and kale, topped with a tangy citrus vinaigrette.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 bunch of curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed orange juice
– Salt and pepper to taste
– Optional: toppings such as cooked chickpeas, chopped avocado, or crumbled goat cheese
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with 2 tablespoons olive oil, garlic, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a large skillet, heat the remaining 2 tablespoons olive oil over medium-high heat. Add kale and cook, stirring frequently, until wilted, about 5-7 minutes.
4. Whisk together orange juice and salt to taste.
5. Assemble bowls by dividing roasted sweet potatoes and cooked kale among four bowls. Drizzle with citrus vinaigrette and add desired toppings.
Cooking Time: 35-40 minutes
Vegetarian Chili with Kidney Beans
This comforting chili recipe is a perfect blend of flavors and textures, packed with kidney beans, vegetables, and aromatic spices. It’s an excellent option for a quick, satisfying meal that’s also budget-friendly.
Ingredients:
– 1 large onion, diced
– 3 cloves of garlic, minced
– 2 cups of chopped bell peppers (any color)
– 2 cups of cooked kidney beans
– 1 can (14.5 oz) of diced tomatoes
– 1 teaspoon ground cumin
– 1 teaspoon chili powder
– Salt and pepper, to taste
– 1/4 cup of water
Instructions:
1. In a large pot or Dutch oven, sauté the onion and garlic over medium heat until softened.
2. Add the bell peppers and cook until tender.
3. Stir in the cumin, chili powder, salt, and pepper. Cook for 1 minute.
4. Add the kidney beans, diced tomatoes, and water. Bring to a simmer.
5. Reduce heat to low and let cook for 20-25 minutes or until flavors have melded together.
Cooking Time: 25-30 minutes
Avocado and Black Bean Wrap
A flavorful and healthy wrap filled with creamy avocado, savory black beans, and crunchy veggies, perfect for a quick lunch or dinner on-the-go.
Ingredients:
– 1 ripe avocado, mashed
– 1/2 cup cooked black beans
– 1 large flour tortilla
– 1/4 cup diced red bell pepper
– 1/4 cup diced cucumber
– 1 tablespoon lime juice
– Salt and pepper to taste
– Optional: shredded cheese, salsa, or cilantro for added flavor
Instructions:
1. In a medium bowl, mix together mashed avocado and black beans.
2. Lay the tortilla flat on a surface and spread the avocado-black bean mixture evenly across the center of the tortilla, leaving a 1-inch border around the edges.
3. Top with diced red bell pepper and cucumber.
4. Drizzle lime juice over the filling and season with salt and pepper to taste.
5. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the wrap into a tight cylinder.
Cooking Time: 0 minutes (assemblage only)
Vegetarian Sushi Rolls with Cucumber and Avocado
This refreshing recipe combines the creamy richness of avocado with the cool crunch of cucumber, all wrapped up in a delicate sushi roll. Perfect for a light and satisfying snack or meal.
Ingredients:
– 1 cup short-grain Japanese rice
– 1/2 avocado, sliced
– 1/2 cucumber, sliced
– 1 sheet nori seaweed
– 1 tablespoon soy sauce (optional)
– Sesame seeds and chopped scallions for garnish (optional)
Instructions:
1. Cook the sushi rice according to package instructions.
2. In a small bowl, mix the cooked rice with a pinch of salt and a drizzle of soy sauce (if using).
3. Lay a sheet of nori seaweed flat on a cutting board.
4. Place about 1/2 cup of prepared rice onto the seaweed, leaving a 1-inch border at the top.
5. Arrange the sliced avocado and cucumber in the center of the rice.
6. Roll the sushi using a bamboo sushi mat or your hands, applying gentle pressure to form a compact roll.
7. Slice into individual pieces and garnish with sesame seeds and chopped scallions (if desired).
8. Serve immediately and enjoy!
Cooking Time: 15 minutes
Roasted Butternut Squash and Quinoa Salad
Roasted Butternut Squash and Quinoa Salad: A nutritious and flavorful side dish perfect for any occasion!
Ingredients:
– 1 medium butternut squash (about 2 lbs)
– 1 cup quinoa, rinsed and drained
– 2 tbsp olive oil
– 1 onion, peeled and chopped
– 2 cloves garlic, minced
– 1 tsp cumin
– Salt and pepper to taste
– 2 tbsp chopped fresh cilantro (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the butternut squash in half lengthwise and scoop out the seeds.
3. Place the squash on a baking sheet, cut side up, drizzle with olive oil, and season with cumin, salt, and pepper.
4. Roast for 45-50 minutes or until the squash is tender and caramelized.
5. Cook quinoa according to package instructions.
6. Heat a pan over medium-high heat, add chopped onion and cook for 3-4 minutes or until softened.
7. Combine cooked quinoa, roasted butternut squash, and sautéed onions in a bowl.
8. Garnish with chopped cilantro if desired.
Cooking Time: About 1 hour
Vegetarian Lentil and Mushroom Burgers
Elevate your burger game with these flavorful and nutritious vegetarian lentil and mushroom burgers. Packed with protein, fiber, and delicious umami flavor, these patties are perfect for a quick dinner or lunch on-the-go.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup rolled oats
– 1/2 cup finely chopped mushrooms (such as cremini or shiitake)
– 1 small onion, finely chopped
– 1 minced garlic clove
– 1 tablespoon tomato paste
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a large bowl, mash the cooked lentils using a fork or a potato masher.
3. Add the oats, mushrooms, onion, garlic, tomato paste, smoked paprika, salt, and pepper to the bowl. Mix until well combined.
4. Divide the mixture into 4 equal portions and shape each portion into a patty.
5. Brush the patties with olive oil and cook for 3-4 minutes per side, or until golden brown and crispy on the outside.
6. Serve immediately on your favorite bun with your favorite toppings.
Cooking Time: 12-15 minutes
Summary
Looking for delicious flexitarian recipes to satisfy your cravings? Look no further! This article presents 20 mouth-watering dishes that cater to every occasion. From quinoa-stuffed peppers to vegetarian sushi rolls, these recipes showcase the versatility of plant-based cooking. Discover how to make lentil and vegetable shepherd’s pie, sweet potato tacos, zucchini noodles with avocado pesto, and many more. Whether you’re a flexitarian or just looking for new veggie-packed ideas, this collection has something for everyone. Get ready to delight your taste buds and impress your friends with these tasty, easy-to-make recipes!
Leave a Reply