These fresh and easy vegetarian meals for one are ideal if you’re concerned about portion sizes and aren’t a fan of leftovers. From salads to chili to a curry, no two recipes is alike, yet they make good use of black beans and chickpeas — not to mention the vegetables you have on hand.
1. MEXICAN QUINOA SALAD
Ingredients
1/2 cup (120 ml) (120 ml) cooked quinoa
1/2 cup (120 ml) cooked black beans
1 cup (240 ml) lettuce, shredded
2 tablespoons (30 ml) salsa
1/4 avocado, sliced
Directions
Toss all ingredients together in a bowl and serve.
Nutrition (per serving): Calories: 202; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 345mg; Carbohydrate: 29g; Dietary Fiber: 6g; Sugar: 1g; Protein: 1g
Ingredients
2 15-ounce cans of chickpeas
1 pound (453 grams) frozen broccoli/cauliflower/carrot blend
1 bell pepper, diced
1 15-ounce can lite coconut milk
1 tablespoon (15 ml) curry paste
1 teaspoon (5 ml) curry powder
1 cup (240 ml) brown rice, cooked
Directions
Place all ingredients except brown rice in a large pot and simmer until heated through and slightly thickened, about 20 minutes. Serve over brown rice.
Nutrition (per serving): Calories: 385; Total Fat: 11g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 120mg; Carbohydrate: 58g; Dietary Fiber: 12g; Sugar: 7g; Protein: 16g
3. BUTTERNUT SQUASH BLACK BEAN CHILI
Ingredients
2 cups (480 ml) butternut squash, diced
2 15-ounce cans black beans, drained
1 red onion, diced
1 15-ounce can diced tomatoes
1 15-ounce can crushed tomatoes
2 tablespoons (30 ml) chili powder
2 tablespoons (30 ml) ground cumin
2 tablespoons (30 ml) smoked paprika
Directions
Place all ingredients in a large stockpot and simmer until butternut squash is tender and the flavors have melded about 30–40 minutes.
Nutrition (per serving): Calories: 281; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 251mg; Carbohydrate: 56g; Dietary Fiber: 20g; Sugar: 3g; Protein: 15g
4. SWEET POTATO BLACK BEAN ENCHILADAS
Ingredients
2 medium sweet potatoes, microwave until tender
1 15-ounce can of black beans, drained
1 pound (453 grams) frozen spinach, thawed and drained
1/4 cup (60 ml) salsa
8 corn tortillas
1 15-ounce can of enchilada sauce
1/2 cup (120 ml) cheddar cheese, shredded
Directions
Preheat oven to 400°F. Dice cooked sweet potato and add to a large bowl with black beans, spinach and salsa; stir to combine. Divide mixture evenly between tortillas and roll up, then place seam-side down in a large baking dish. Pour enchilada sauce over the top and sprinkle evenly with cheddar cheese. Bake until heated through and cheese is melted, about 20 minutes.
Nutrition (per serving): Calories: 377; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 17mg; Sodium: 654mg; Carbohydrate: 70g; Dietary Fiber: 18g; Sugar: 9g; Protein: 20g
5. PESTO PASTA SALAD
Ingredients
1 cup (240 ml) whole-wheat pasta, cooked
1/2 cup (120 ml) chickpeas, cooked
1/2 cup (120 ml) cherry tomatoes, halved
1 cup (240 ml) arugula
1 tablespoon (15 ml) pesto
Directions
Toss ingredients together in a bowl and serve.
Nutrition (per serving): Calories: 356; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 300mg; Carbohydrate: 64g; Dietary Fiber: 6g; Sugar: 6g; Protein: 14g
