When it comes to cooking on busy weeknights, finding recipes that are both flavorful and flexible can be a game-changer. That’s why we’ve rounded up 20 delicious flexitarian recipes that are perfect for a quick dinner or lunch. These recipes all feature plant-based main ingredients like beans, lentils, tofu, and vegetables, but also include options to add in protein sources like chicken, fish, or eggs if you prefer.
From spicy tacos to creamy pasta dishes, these recipes offer a variety of international flavors and cuisines to keep your meals interesting and exciting. And the best part? They’re all quick and easy to make, so you can have dinner on the table in no time. Whether you’re a vegetarian looking for new inspiration or just trying to eat more plant-based meals, these recipes are sure to please.
In this article, we’ll be sharing our favorite flexitarian recipes that are perfect for busy weeknights. So grab your apron and let’s get cooking!
Spicy Black Bean and Sweet Potato Tacos
Add a twist to traditional tacos with this flavorful combination of roasted sweet potatoes and spicy black beans. Perfect for a quick weeknight dinner or a weekend brunch, these tacos are sure to please.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/4 teaspoon smoked paprika
– Salt and pepper, to taste
– 1 tablespoon olive oil
– 8-10 corn tortillas
– Optional toppings: diced tomatoes, shredded lettuce, avocado, sour cream, salsa
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with olive oil, cumin, smoked paprika, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender.
4. In a large skillet, heat some oil over medium-high. Add onion and garlic; cook until softened.
5. Add black beans to the skillet and stir to combine. Cook for an additional 2-3 minutes.
6. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble tacos with roasted sweet potatoes, spicy black bean mixture, and your choice of toppings.
Cooking Time: 45-50 minutes
Quinoa-Stuffed Bell Peppers with Avocado Crema
This vibrant dish combines the nutty flavor of quinoa with the sweetness of bell peppers, all wrapped up in a creamy avocado sauce. Perfect for a healthy and satisfying meal.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1/2 cup black beans, cooked
– 1/4 cup chopped fresh cilantro
– 1 tablespoon olive oil
– Salt and pepper to taste
– Avocado Crema (see below)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes. Place in a baking dish.
3. In a bowl, mix quinoa, black beans, cilantro, and olive oil. Divide among the bell peppers.
4. Bake for 25-30 minutes or until bell peppers are tender.
5. Meanwhile, prepare Avocado Crema: mash 2 ripe avocados with 1 lime juiced, 1 clove garlic minced, and salt to taste.
Cooking Time: 30-35 minutes
Lentil and Mushroom Bolognese with Whole Wheat Pasta
A hearty vegetarian twist on the classic Italian dish, this recipe combines tender lentils and mushrooms with a rich tomato sauce, served over whole wheat pasta.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 1 onion, finely chopped
– 3 cloves garlic, minced
– 2 cups canned crushed tomatoes
– 1 tsp dried basil
– 1 tsp dried oregano
– Salt and pepper, to taste
– 8 oz whole wheat spaghetti
– Grated Parmesan cheese, for serving (optional)
Instructions:
1. Cook the lentils according to package instructions. Drain and set aside.
2. In a large pot, sauté the mushrooms, onion, and garlic until the vegetables are tender.
3. Add the crushed tomatoes, basil, oregano, salt, and pepper. Stir to combine.
4. Simmer the sauce for 15-20 minutes, stirring occasionally.
5. Cook the whole wheat spaghetti according to package instructions. Drain and serve with the lentil and mushroom sauce. Top with Parmesan cheese, if desired.
Cooking Time: 30-40 minutes
Chickpea and Spinach Coconut Curry
This flavorful curry is a hearty and healthy meal option 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 a weekend lunch.
Ingredients:
– 1 can chickpeas (14 oz)
– 2 cups fresh spinach leaves
– 1 onion, diced
– 2 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
– Optional: naan bread or rice for serving
Instructions:
1. Heat oil in a large saucepan over medium heat. Add onion, garlic, and ginger; cook until softened, about 5 minutes.
2. Stir in curry powder, cumin, and turmeric; cook for 1 minute.
3. Add chickpeas, coconut milk, salt, and pepper. Bring to a simmer.
4. Reduce heat to low and let curry simmer while you wilt spinach leaves into the pot.
5. Serve hot over naan bread or with steamed rice.
Cooking Time: 20-25 minutes
Roasted Cauliflower and Chickpea Grain Bowl
This hearty grain bowl combines the sweetness of roasted cauliflower with the creaminess of chickpeas, all on top of a nutritious bed of quinoa. A perfect blend of flavors and textures for a satisfying meal.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 can of chickpeas (14 oz), drained and rinsed
– 2 tbsp olive oil
– 1 tsp ground cumin
– Salt and pepper, to taste
– 1 cup cooked quinoa
– Optional: chopped fresh herbs like parsley or cilantro for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a bowl, toss cauliflower with olive oil, cumin, salt, and pepper until well coated.
3. Spread cauliflower on a baking sheet and roast for 20-25 minutes, or until tender and caramelized.
4. Cook quinoa according to package instructions.
5. Warm chickpeas in the microwave or on the stovetop with a splash of water.
6. Assemble grain bowls by placing roasted cauliflower, chickpeas, and cooked quinoa in a bowl.
Cooking Time: 30-40 minutes
Sweet Potato and Black Bean Enchiladas
Sweet Potato and Black Bean Enchiladas Recipe
Transform traditional enchiladas with the added sweetness of roasted sweet potatoes and the earthiness of black beans.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 8 corn tortillas
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 1 cup enchilada sauce (homemade or store-bought)
– Shredded cheese, for serving (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, cumin, paprika, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, cook onion and garlic over medium heat until softened. Add black beans; cook, stirring occasionally, for 5 minutes.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble enchiladas by spooning sweet potato mixture onto a tortilla, then rolling up. Place seam-side down in a baking dish. Repeat with remaining tortillas and filling.
6. Pour enchilada sauce over the rolled tortillas and cover with aluminum foil.
7. Bake for 20-25 minutes or until hot and bubbly. Serve with shredded cheese, if desired.
Cooking Time: 45-50 minutes
Zucchini Noodles with Creamy Cashew Pesto
Transform your pasta game with this vibrant and nutritious dish featuring zucchini noodles tossed in a creamy cashew pesto. This plant-based twist on traditional pesto is quick, easy, and packed with flavor.
Ingredients:
– 4 medium zucchinis
– 1/2 cup cashews
– 1/4 cup freshly chopped parsley
– 2 cloves garlic, minced
– 2 tablespoons lemon juice
– 1/4 teaspoon salt
– 1/4 cup olive oil
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Spiralize zucchinis into noodles.
3. In a blender or food processor, combine cashews, parsley, garlic, lemon juice, and salt. Blend until smooth.
4. With the blender or food processor still running, slowly pour in olive oil through the top.
5. Toss zucchini noodles with creamy pesto sauce. Top with grated Parmesan cheese (if using).
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Mediterranean Stuffed Eggplant with Tahini Drizzle
This recipe combines the flavors of the Mediterranean with the creamy richness of tahini, resulting in a delightful and satisfying vegetarian dish. With its vibrant colors and varied textures, it’s perfect for a special occasion or everyday meal.
Ingredients:
– 2 large eggplants, sliced into 1/2-inch thick rounds
– 1 cup cooked brown rice
– 1/2 cup chopped Kalamata olives
– 1/4 cup crumbled feta cheese (optional)
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Tahini drizzle ingredients: 1/2 cup tahini, 3 tablespoons lemon juice, 1 tablespoon olive oil, 1 clove garlic, minced
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together brown rice, olives, feta cheese (if using), and garlic.
3. Brush eggplant slices with olive oil and season with salt and pepper.
4. Stuff each eggplant slice with the rice mixture, leaving a 1/2-inch border around edges.
5. Place stuffed eggplant slices on a baking sheet lined with parchment paper.
6. Bake for 30-40 minutes or until tender.
7. Meanwhile, prepare tahini drizzle by mixing all ingredients in a bowl.
8. Serve stuffed eggplant with tahini drizzle spooned over the top.
Cooking Time: 30-40 minutes
Butternut Squash and Kale Farro Salad
This vibrant salad celebrates the flavors of fall, combining roasted butternut squash with earthy kale, nutty farro, and a hint of citrus. Perfect for a cozy dinner or as a healthy lunch option.
Ingredients:
– 1 medium butternut squash (about 2 lbs)
– 1 cup farro
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 2 tbsp olive oil
– 1 tsp apple cider vinegar
– 1 tsp honey
– Salt and pepper to taste
– Optional: crumbled goat cheese or chopped walnuts for added texture
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the butternut squash for 45-50 minutes, or until tender and caramelized.
3. Cook farro according to package instructions. Drain and set aside.
4. In a large skillet, heat olive oil over medium-high heat. Add kale and cook, stirring frequently, until wilted (about 5-7 minutes).
5. In a large bowl, combine roasted squash, cooked farro, and wilted kale.
6. Drizzle with apple cider vinegar and honey; season with salt and pepper to taste.
7. Serve warm or at room temperature.
Cooking Time: 1 hour 15 minutes
Portobello Mushroom Burgers with Garlic Aioli
Elevate your burger game with these savory Portobello mushroom patties, paired with a rich and creamy garlic aioli. Perfect for a quick weeknight dinner or a weekend BBQ.
Ingredients:
– 4 large Portobello mushrooms
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon Worcestershire sauce
– 1 teaspoon salt
– 1/2 teaspoon black pepper
– 4 hamburger buns
– Lettuce, tomato, and cheese (optional)
– Garlic Aioli:
+ 1/2 cup mayonnaise
+ 3 cloves garlic, minced
+ 1 tablespoon lemon juice
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a bowl, whisk together olive oil, chopped onion, garlic, Worcestershire sauce, salt, and pepper. Add the mushrooms and toss to coat.
3. Grill the mushroom patties for 4-5 minutes per side, until tender and slightly charred.
4. Meanwhile, mix together garlic aioli ingredients in a bowl.
5. Assemble burgers with lettuce, tomato, cheese (if using), and a dollop of garlic aioli on top.
Cooking Time: 10-12 minutes
Vegetable Paella with Artichokes and Peas
This classic Spanish dish gets a flavorful boost from the addition of artichoke hearts and sweet peas. This recipe serves 4-6 people.
Ingredients:
– 1 cup uncooked Arborio rice
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can artichoke hearts, drained and chopped
– 1 cup frozen peas
– 4 cups vegetable broth, warmed
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– Lemon wedges, for serving (optional)
Instructions:
1. Heat oil in a large paella pan or skillet over medium-high heat.
2. Add onion and garlic; cook until softened, about 3 minutes.
3. Add bell pepper; cook until tender, about 4 minutes.
4. Stir in artichoke hearts and peas. Cook for 1 minute.
5. Add rice to the pan; stir to combine with vegetables.
6. Pour in broth, smoked paprika, salt, and pepper. Bring to a simmer.
7. Reduce heat to low; cook, covered, for 20-25 minutes or until liquid is absorbed and rice is tender.
8. Serve hot, with lemon wedges on the side if desired.
Cooking Time: 25-30 minutes
Thai Peanut Tofu Stir-Fry with Rice Noodles
Thai Peanut Tofu Stir-Fry with Rice Noodles
A flavorful and aromatic stir-fry that combines the creamy richness of peanut sauce with the tender texture of tofu, served over a bed of chewy rice noodles.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons peanut oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup mixed bell peppers (red, yellow, green)
– 2 teaspoons grated fresh ginger
– 2 tablespoons creamy natural peanut butter
– 2 tablespoons soy sauce
– 2 tablespoons brown sugar
– 1 tablespoon rice vinegar
– 1/4 teaspoon red pepper flakes (optional)
– Salt and pepper to taste
– 8 oz rice noodles, cooked according to package instructions
Instructions:
1. Heat the peanut oil in a wok or large skillet over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from the pan and set aside.
3. Add the onion, garlic, bell peppers, and ginger to the pan. Cook until the vegetables are tender-crisp, about 5 minutes.
4. In a small bowl, whisk together the peanut butter, soy sauce, brown sugar, rice vinegar, and red pepper flakes (if using). Pour the sauce into the pan and stir to combine.
5. Add the cooked tofu back into the pan and stir to coat with the sauce.
6. Serve over cooked rice noodles and enjoy!
Cooking Time: 20-25 minutes
Eggplant and Chickpea Tagine with Couscous
A flavorful and aromatic North African-inspired dish that combines the richness of eggplant, chickpeas, and spices with the comforting warmth of couscous.
Ingredients:
– 2 medium eggplants, sliced into 1-inch thick rounds
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– Salt and pepper to taste
– 1 cup couscous
– 2 cups water or vegetable broth
Instructions:
1. Heat oil in a large skillet over medium-high heat. Add onion and cook until softened, about 3-4 minutes.
2. Add garlic, cumin, smoked paprika, cinnamon, salt, and pepper. Cook for 1 minute, stirring constantly.
3. Add eggplant slices and cook until tender, about 5-6 minutes per side.
4. Stir in chickpeas and couscous mixture (see package instructions). Simmer for an additional 2-3 minutes or until heated through.
5. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: About 20-25 minutes
Roasted Vegetable and Hummus Wrap
A flavorful and healthy wrap filled with roasted vegetables and creamy hummus, perfect for a quick lunch or snack.
Ingredients:
– 1 large flour tortilla
– 2-3 cups mixed roasted vegetables (such as zucchini, bell peppers, eggplant, and red onion)
– 1/4 cup classic hummus
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley or cilantro for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss the mixed vegetables with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. Spread the hummus evenly over the tortilla.
4. Arrange the roasted vegetables in the center of the tortilla.
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up the wrap.
6. Serve warm or at room temperature.
Cooking Time: 20-25 minutes (roasting time)
Lentil and Walnut Meatballs with Marinara
This recipe combines the nutty flavor of walnuts with the earthy taste of lentils to create a unique and delicious vegetarian meatball. Serve with a rich and tangy marinara sauce for a satisfying meal.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup rolled oats
– 1/4 cup chopped walnuts
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1 tablespoon olive oil
– Salt and pepper, to taste
– 1 jar marinara sauce (homemade or store-bought)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, combine cooked lentils, oats, walnuts, Parmesan cheese, and egg.
3. Mix well with your hands until the ingredients are fully incorporated.
4. Use your hands to shape the mixture into small meatballs, about 1 1/2 inches in diameter.
5. Place the meatballs on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper.
6. Bake for 18-20 minutes or until cooked through.
7. Serve hot with marinara sauce and garnish with chopped parsley, if desired.
Cooking Time: 20 minutes
Mexican Street Corn Salad with Lime Dressing
Get ready to transport your taste buds to the vibrant streets of Mexico with this colorful and flavorful salad! This recipe combines the sweetness of grilled corn, the spiciness of chipotle peppers, and the brightness of lime juice for a truly authentic experience.
Ingredients:
– 4 ears of corn, husked and silked
– 2 tablespoons olive oil
– 1/2 teaspoon ground cumin
– 1/4 teaspoon smoked paprika (optional)
– 1/4 cup mayonnaise
– 1 tablespoon lime juice
– 1 chipotle pepper in adobo sauce, finely chopped
– 1/2 red onion, thinly sliced
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Grill corn for 10-12 minutes, turning frequently, until slightly charred.
3. In a large bowl, whisk together olive oil, cumin, smoked paprika (if using), and lime juice.
4. Add mayonnaise, chipotle pepper, and red onion to the bowl. Stir until well combined.
5. Once corn is grilled, slather it with the lime dressing mixture and toss to coat.
6. Season with salt and pepper to taste.
7. Garnish with fresh cilantro leaves and serve immediately.
Cooking Time: 15-20 minutes
Stuffed Acorn Squash with Wild Rice and Cranberries
This recipe combines the natural sweetness of acorn squash with the savory flavor of wild rice and the tartness of cranberries, creating a delicious and nutritious fall dish.
Ingredients:
– 2 medium-sized acorn squash
– 1 cup cooked wild rice
– 1/2 cup fresh or frozen cranberries
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the acorn squash in half lengthwise and scoop out the seeds.
3. In a bowl, mix together cooked wild rice, chopped onion, minced garlic, and dried thyme.
4. Stuff each squash half with the wild rice mixture, dividing it evenly between the two.
5. Drizzle olive oil over the squash and sprinkle with salt and pepper to taste.
6. Roast in the preheated oven for 45-50 minutes or until the squash is tender.
Cooking Time: 45-50 minutes
Avocado and Black Bean Quesadillas
These quesadillas combine the creaminess of avocado with the earthy sweetness of black beans, all wrapped up in a crispy tortilla. Perfect for a quick lunch or dinner.
Ingredients:
– 2 ripe avocados, mashed
– 1 can black beans, drained and rinsed
– 1/4 cup chopped fresh cilantro
– 2 cloves garlic, minced
– 2 tablespoons lime juice
– 2 large tortillas (whole wheat or white)
– Salt and pepper to taste
– Optional toppings: diced tomatoes, shredded cheese, sour cream
Instructions:
1. Preheat a large skillet or griddle over medium heat.
2. In a bowl, mix together mashed avocado, black beans, cilantro, garlic, and lime juice.
3. Place one tortilla in the skillet and sprinkle half with the avocado mixture.
4. Fold the tortilla in half to enclose the filling.
5. Cook for 2-3 minutes or until the tortilla is crispy and the filling is heated through.
6. Flip and cook for an additional 2 minutes.
7. Repeat with remaining ingredients.
Cooking Time: 10-12 minutes
Moroccan Carrot and Chickpea Soup
Warm up with a flavorful and nutritious bowl of Moroccan Carrot and Chickpea Soup, infused with aromatic spices and tender vegetables.
Ingredients:
– 2 medium carrots, peeled and chopped
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 cloves garlic, minced
– 1 small onion, chopped
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground cayenne pepper
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– Salt and pepper to taste
– Fresh parsley or cilantro, chopped (optional)
Instructions:
1. In a large pot, heat 2 tablespoons of olive oil over medium heat.
2. Add the onion, garlic, cumin, smoked paprika, cinnamon, and cayenne pepper. Cook until the vegetables are tender, about 5 minutes.
3. Add the chopped carrots and cook for an additional 2-3 minutes.
4. Stir in the chickpeas, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the carrots are tender.
5. Season with salt and pepper to taste. Serve hot, garnished with chopped parsley or cilantro if desired.
Cooking Time: 25-30 minutes
BBQ Jackfruit Sliders with Coleslaw
Get ready to elevate your slider game with these mouth-watering BBQ Jackfruit Sliders paired with a refreshing Coleslaw!
Ingredients:
– 1 cup jackfruit (canned or fresh), drained and chopped
– 1/4 cup BBQ sauce
– 1 tablespoon brown sugar
– 1 teaspoon smoked paprika
– 8 slider buns
– Coleslaw ingredients:
+ 2 cups shredded cabbage
+ 1 cup shredded carrots
+ 2 tablespoons mayonnaise
+ 1 tablespoon apple cider vinegar
+ Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a bowl, mix together jackfruit, BBQ sauce, brown sugar, and smoked paprika.
3. Form into small patties and place on the grill. Cook for 4-5 minutes per side, or until caramelized and tender.
4. Meanwhile, prepare Coleslaw by mixing all ingredients in a bowl.
5. Assemble sliders by placing cooked jackfruit patty onto a bun and topping with Coleslaw.
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Summary
Discover delicious flexitarian recipes perfect for busy weeknights. This collection of 20 flavorful dishes showcases the versatility of plant-based ingredients and combines them with lean proteins to create satisfying meals. From spicy black bean tacos to Mediterranean stuffed eggplant, and from quinoa-stuffed bell peppers to Thai peanut tofu stir-fry, these recipes offer a wide range of international flavors and textures. Whether you’re a vegetarian looking for inspiration or just trying to eat more plant-based meals, these flexitarian recipes are sure to please even the pickiest of eaters.
