Flexitarian Recipes for One

Mouth-watering, Healthy Meals



Grilled Tofu with Nutty Brown Rice & Steamed Broccoli
3 ounces (about ¼ package) firm tofu, drained and pressed to remove extra moisture
½ cup precooked, microwavable brown rice
1 tablespoon each: chopped walnuts, almond and pine nuts
2 tablespoons fresh, chopped flat leaf/Italian parsley
2 cups broccoli, chopped
Sea salt and pepper, to taste

Slice tofu into two rectangular cutlets and grill. Warm rice, add nuts and parsley. Steam broccoli. Add salt and pepper.


Pesto Tofu Scramble with Toast

1 teaspoon olive oil
3 ounces (about ¼ package) firm tofu, drained and crumbled
1/8 teaspoon turmeric
1 tablespoon prepared pesto
2 cups baby spinach
1 slice whole grain bread
Sea salt and pepper, to taste

Sauté oil, turmeric and crumbled tofu for 1 minute. Add pesto and spinach for additional 5 minutes. Serve mixture on toast and sprinkle with salt and pepper.


Arugula Salad Pizza

2 teaspoons pesto
1 whole grain pita
2 cups arugula
½ cup chopped tomatoes
1 tablespoon pinenuts
¼ cup canned white beans,
rinsed and drained
1 teaspoon olive oil
½ lemon, juiced

Preheat broiler. Spread pesto on pita and broil until golden, about 4 minutes. Toss remaining ingredients and serve on top of toasted pesto pita.


Spicy Bean & Guacamole Burritos
2 small (6-inch) whole grain tortillas
½ cup canned, low-fat refried beans
¼ cup salsa
3 tablespoons pre-made guacamole
1 cup shredded romaine lettuce
1 cup grapes 

Stir together beans and salsa. Warm bean mixture in microwave for 1 to 2 minutes. Wrap tortillas with warm beans, guacamole and lettuce. Serve with grapes on the side.


Thai Peanut Noodle Bowl
2 ounces uncooked, whole grain pasta
1 tablespoon organic peanut butter
1 tablespoon lime juice
1 clove garlic, minced
1 inch piece of fresh ginger, grated
½ cup frozen, shelled edamame
2 cups frozen stir-fry vegetables
1 tablespoon chopped peanuts
2 green onions, chopped

Boil pasta according to directions. In skillet, sauté peanut butter, lime juice, garlic and ginger for 1 minute. Add edamame and vegetables and cook for 12 minutes, until vegetables are tender. Top cooked pasta with edamame and vegetable mixture and sprinkle with peanuts and onions.


Carrot Ginger Soup with Walnuts

2 teaspoons olive oil
1 small onion, chopped
1 tablespoon fresh grated ginger
1 clove garlic, minced
1 pound (16 oz.) pre-sliced carrots
1½ cups water
Sea salt, to taste
2 tablespoons chopped walnuts
1 tablespoon fresh chopped flat leaf/Italian parsley

Sauté oil, onion, ginger, garlic and carrots for 8 minutes. Add water and salt. Bring to a boil and simmer for 15 minutes, until carrots are tender. In blender, purée mixture and serve with walnuts and fresh parsley on top.


Black Bean Brownies
1 can (15 oz.) black beans,
rinsed and drained
3 tablespoons water
1 box (13 oz.) dry brownie mix
Cooking oil pump spray

Preheat oven to 350º. With hand blender, purée beans and water until smooth. Stir in brownie mix (will be thick). Spread batter into 8-by-8-inch pan, coated with cooking oil pump spray. Bake for 30 to 35 minutes, or until edges start to pull away from sides.


Related Articles:  Flexitarian Recipes for the Family

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