Vegetarian, Vegan & Raw/Living food recipes - Vegetarian Cooking for one or two people

08-07-2004, 06:11 PM
Pasta salad with tofu
Serves 1

3 ounces of whole wheat macaroni
1 scallion. minced
4 green olives, minced
1/2 small red pepper, chopped
1 slice whole wheat bread
1/4 cup smoked tofu
1 1/2 tbsp olive oil
1 tsp cider vinegar
1 pinch of garlic salt
1 pinch dried oregano
fresh ground pepper (to taste)

Cook pasta until tender (about 10 minutes or so), drain, let cool and then chill in a bowl in the refrigerator for about 15 minutes.

Meanwhile,toast the bread and then dice it.

Place, scallion, olives, red pepper and toast into the bowl of cooked pasta.

In a cup or small bowl mix the oil, vinegar, garlic salt, oregano and pepper together to make a dressing.

Pour the dressing over the pasta salad and mix thoroughly.

Enjoy! :)

08-07-2004, 10:33 PM

1/2 cup brown rice, cooked
1 small onion, thinly sliced
1 small green pepper, thinly sliced
1 small red pepper, thinly sliced
1/2 of a small eggplant, diced
2 small tomatoes, chopped
1 1/2 tbsps vegetable oil
3 tbsps water
1 clove of garlic, minced
salt to taste
pinch of cayenne pepper

Heat the oil in a sauce pan over medium/high heat, add the onion and peppers and saute until they are softened (about 3 minutes). Add the eggplant, tomatoes and garlic to the pan and saute for a few more minutes. Add the cayenne pepper, salt and water to the pan and bring to a boil. Lower heat, cover and simmer for about 5 minutes. Then stir in the cooked rice and simmer, covered, for another 5 minutes.

Serves 1

01-11-2005, 05:53 PM
Serves 2


1 cup broccoli, cut into bite size pieces
1 cup cauliflower, cut into bite sized pieces
½ cup snow peas
1 large carrot, cut into bit size pieces
1 cube vegetable boullion
2-3 garlic cloves (finely diced)
6 tbs water


Lightly spray a large wok or deep frying pan with cooking spray. Add garlic to pan and saute the garlic until softened.

Add the 6 tablespoons of water to softened garlic along with the boullion cube . Once the boullion is dissolved start adding the vegetables in the order of time needed to cook each - cauliflower, carrots, broccoli, snow peas, stirring constantly, until the vegetables are “tender crisp” or to your
own taste.

If the vegetables need more cooking time you can add a few tablespoons of water to the pan/wok and left to cook a little longer if desired. If there is any water leftover then it may be discarded and a little low-sodium soya sauce or teriaki sauce (to taste) can be stirred into the vegetables.

Serve over hot rice or soba noodles.

(Okay so it serves 2 - so invite a friend over for dinner or have the leftovers for lunch the next day :) )

01-11-2005, 08:33 PM
1 red pepper
1 small tomato
1 1/2 tablespoons of olive oil
2 teaspoons cider vinegar
1/2 teaspoon tomato paste
1/2 teaspoon paprika
1/4 teaspoon garlic salt
fresh ground black pepper, to taste
2 or 3 slices of wholewheat toast

Remove the seeds and pith (white part) of the red pepper and slice into 4 pieces.

Place the slices of pepper in the oven under the broiler and grill until the skin blisters and turns black, moving around once or twice for even blackening effect.

Remove the pepper slices from the oven and let cool slightly. Then run the peppers under cool water and remove the skins. Once the skins have been removed slice the peppers into thin strips and chill in the refridgerator for 30 minutes.

While the peppers are cooling, scald the tomato in hot water and then remove the skin and then cut the tomato into thin slices.

In a small bowl mix together the oil, cider vinegar, tomato paste, garlic salt and fresh ground pepper.

Toast the wholeweat bread to your own liking.

Place the pepper strips and then the tomato slices on top of the pieces of toast then spoon the dressing over it all.

01-11-2005, 08:45 PM
1/2 cup brown rice
1/2 cup tofu
1 tablespoon vegan margarine or regular margarine (your choice)
1/8 of a cucumber, finely chopped
1 small yellow onion, finely chopped
1 small clove of garlic, finely chopped
1 tablespoon vegetable oil
1 teaspoon ground coriander
1 teaspoon ground cumin
1 tablespoon mango chutney
2 tablespoons imitation bacon bits
(or you can use 2 tablespoons cooked, crumbled veggie bacon)

Cook the rice according to package directions.

Slice the tofu into thin strips.

In a frying pan, melt the margarine and fry the tofu until lightly browned. Set aside on a plate or keep warm in a baking pan in the oven.

Using the same frying pan, heat the oil and add the chopped onion and garlic, saute until it the onion and garlic begin to turn brown. Reduce heat, stir in the coriander and cumin followed by the cooked rice and stir well until mixed. Cook until the rice is heated through, then stir in the mango shutney and bacon bits or crumbled veggie bacon.

Transfer rice mixture to a plate and top with the tofu strips and chopped cucumber.


06-09-2005, 09:11 PM
Grilled Vegetable Burito

1 soft taco size or 2 fajita size flour tortillas
1/4 cup whole kernal corn, drained
1/4 cup black beans, rinsed and drained
Red onion, coarsley chopped
Jalapeno to taste, chopped
Chili Powder to taste
1/2 oz sharp cheddar cheese (or substitute)
1 Tablespoon light sour cream

Over high heat, cook vegetables and peppers seasoned with chili powder in a small sauce pan that has been coated with cooking spray. Cook until most liquid has evaproated and corn is slightly charred. Meanwhile, warm tortilla in the microwave for a few seconds. Spread sour cream (or guacamole) down the center, sprinkle cheese on top, add vegetables and fold into a burito, closing each end. In a hot skillet coated with cooking spray, grill the burito until tortilla is slightly crunchy and light brown. This makes and EXCELLENT lunch for one!

10-28-2005, 12:09 PM
(originally posted by TobeyToe)

2 Servings

1 cup canned garbanzo beans
8 ounces fresh spinach
8 ounces romaine lettuce
2 tangerines, peeled

1 teaspoon cumin
1 tablespoon lime juice
2 teaspoons honey

* Mix cumin, lime juice and honey together for dressing.
* Pour dressing over chick peas and leave to marinate for 30 minutes.
* Wash and coarsely shred lettuce and spinach.
* Toss spinach and lettuce together.
* Just before serving toss chick peas and dressing through greens and garnish with sliced

Amount Per Serving
Calories 269 Calories from Fat 21
Percent Total Calories From:
Fat 8% Protein 18% Carb. 74%

Nutrient Amount per Serving % Daily Value
Total Fat 2 g 4%
Saturated Fat 0 g 1%
Cholesterol 0 mg 0%
Sodium 461 mg 19%
Total Carbohydrate 50 g 17%
Dietary Fiber 4 g 15%
Sugars 0 g
Protein 12 g

Vitamin A 228% Vitamin C 153% Calcium 0% Iron 37%

10-28-2005, 12:41 PM
(originally posted by 3fc member TobeyToe)

2 Servings

2 cloves garlic, minced
1 1/2 teaspoons fresh ginger, minced
1 tablespoon soy sauce
1 teaspoon dark sesame oil
1 teaspoon balsamic vinegar
1 teaspoon rice vinegar
1/2 teaspoon hot chili paste
1 pinch sugar

3 Japanese eggplants, cut crosswise in thirds then quartered lengthwise

In a medium bowl make the sauce from all the ingredients (except eggplant). Steam eggplants until tender (about 4 minutes). Add eggplants to bowl with sauce and toss to coat.

Amount Per Serving
Calories 74 Calories from Fat 23
Percent Total Calories From:
Fat 31% Protein 11% Carb. 58%

Nutrient Amount per Serving % Daily Value
Total Fat 3 g 4%
Saturated Fat 0 g 2%
Cholesterol 0 mg 0%
Sodium 552 mg 23%
Total Carbohydrate 11 g 4%
Dietary Fiber 1 g 3%
Sugars 0 g
Protein 2 g

Vitamin A 0% Vitamin C 11% Calcium 0% Iron 6%

10-28-2005, 12:42 PM
(originally posted by TobeyToe)
2 Servings

1/2 eggplant
1 clove garlic, minced
1/2 teaspoon olive oil
1 1/2 teaspoons lemon juice
salt and pepper
1 teaspoon Dijon mustard

Prick skin of eggplant and microwave on high for 5 minutes or until soft. Cool and scoop out pulp. Combine all ingredients in food processor and puree until smooth.

Serve with pitas cut into triangles

Amount Per Serving
Calories 48 Calories from Fat 14
Percent Total Calories From:
Fat 29% Protein 11% Carb. 60%

Nutrient Amount per Serving % Daily Value
Total Fat 2 g 2%
Saturated Fat 0 g 1%
Cholesterol 0 mg 0%
Sodium 649 mg 27%
Total Carbohydrate 7 g 2%
Dietary Fiber 1 g 4%
Sugars 0 g
Protein 1 g
Attached Thumbnails - Click to view image

10-28-2005, 01:14 PM
(originally posted by TobeyToe)
2 Servings

1 whole onion, chopped
1 whole cucumber, chopped
1 whole tomato, chopped
1 whole green bell pepper, seeded and chopped
2 tablespoons Italian dressing without oil

Combine veggies in bowl, pour FF dressing over veggies. (Pour in enough to almost cover the veggies) Cover and refrigerate for several hours or overnight. Add additional seasoning (salt,pepper, etc.) just before eating.

Amount Per Serving
Calories 96 Calories from Fat 5
Percent Total Calories From:
Fat 5% Protein 10% Carb. 85%

Nutrient Amount per % Daily
Serving Value
Total Fat 1 g 1%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 231 mg 10%
Total Carbohydrate 20 g 7%
Dietary Fiber 2 g 7%
Sugars 0 g
Protein 2 g

Vitamin A 13% Vitamin C 99% Calcium 0% Iron 5%

10-28-2005, 01:27 PM
(originally posted by TobeyToe)

makes 2 servings

2 large firm red peppers
1/2 cup chopped onions
1 large clove of garlic, chopped
1/3 cup long-grain rice
1 tsp ground cumin
2/3 cup water
1/2 tsp dried dill
1/2 tsp dried parsley
1/3 cup FF or LF Feta cheese (optional)

Preheat broiler. Place peppers on a sheet pan and broil about 8 inches from the heat source, turning as they blister to roast on all sides. This should take 20 - 25 minutes. Remove and cool.

While peppers are roasting, cook onions with some cooking spray in a non-stick skillet over medium-low heat until wilted. Add the garlic and stir for a minute. Add the rice and cumin and toss to combine in skillet. Pour in water and season with salt. Cover the skillet, lower heat, and cook rice until tender (if you are not sure of the timing - refer to the instructions on the box/bag
of rice). All of the liquid should be absorbed. Remove from heat, mix in dill, parsley, and Feta (if using) and season to taste with salt and pepper (Note: if you are using Feta you may want to pass on the salt).

When peppers have cooled slightly, cut off their stems. Peel way their papper skins carefully so as not to tear the underlying flesh (this can be messy - so I normally get hubby to help here ) and reserve all their juices. Slit them once vertically and scrape out their seed with a spoon.

Preheat oven to 375F. Spray an ovenproof glass baking dish with cooking spray. Divide the rice mixture between the the peppers and fold close (if you can - I normally find they are so full that I just leave them lying flat - this is okay). Place side by side in the baking dish, seam side up (if you get them to close!) and pour the reserved juice over them. Cover dish loosely with aluminum foil and bake for about 20 - 30 minutes. Remove and cool slightly.

10-28-2005, 02:10 PM
(originally posted by TobeyToe)
serves 1

1/2 small banana, peeled
1 cup shredded carrots
2 tsp lemon juice
1/4 tsp grated lemon zest
2 Bibb or butter lettuce leaves
1 slice whole-grain pumpernickel bread
2 thin unpeeled apple slices

Mash the banana in a small bowl. Add the carrots, lemon juice and lemon zest, and stir to combine.

Place the lettuce on the bread, top with the carrot salad and apple slices.

10-28-2005, 02:11 PM
(originally posted by TobeyToe)
Serves 1

Slice the following:
artichoke hearts (make sure they are not packed in oil)
plum tomato
red bell pepper

Take 2 slices of you favourite bread and thinnly spread Dijon on each. Place veggies on one piece of bread; drizzle with your favorite ff italian dressing. Top with a thin slice of FF cheese (i.e. mozza) and broil both slices of bread until the cheese is slightly melted.

10-28-2005, 02:13 PM
(originally posted by TobeyToe)
Serves 1

2 slices of whole grain bread
1 tomato, thickly sliced
1-2 basil leaves torn
1-2 thinly sliced red onion
a splash of balsamic vinegar or favorite ff italian dressing.

Just assembly and splash with vinegar or dressing. Serve immediately so that it doesn't become soggy.

05-31-2006, 09:33 PM
mauvaisroux, you are awsome!!! I live alone and it's a pain to have to try and guess all the time the measurements for cutting down a recipe to 1 serving.

I'll try to post some that I've collected and are vegan.


05-31-2006, 10:50 PM
Thanks Tammay - any other recipes would be really appreciated! :)

It's hard to find recipes for one or two people vegetarian or otherwise. I've been trying to find some one person meals for the 3fc weight watchers forum too.

One of my favorites recipes is the tomato and basil sandwich :T

11-10-2011, 06:09 PM
So this isn't fancy and probably has more sodium than is ideal, but I threw it together last night for me and my man, and we both loved it:

Serves 2 (hungry vegetarians)

-1 package of Near East Rice Pilaf - Garlic and Herb
-2 teaspoons butter or olive oil (as directed on Pilaf box)
-1 3/4 cups of water (as directed on Pilaf box)
-1 can of well rinsed and drained cannellini beans
-about 1 cup of frozen spinach (I keep a big bag in my freezer and use a portion as I need it.)

1) In medium saucepan, bring 1-3/4 c. water and 2 teaspoons of butter or oil to a boil.
2) Add rice, contents of rice spice packet, and beans.
3) Cover, and reduce heat to low. Simmer for 20-25 minutes until water is absorbed.
4) Two minutes before the rice and beans are done, steam or nuke the spinach.
5) Combine rice and spinach, and enjoy!!!

Basically you'll follow the directions on the Rice box, but when you dump in the rice and seasoning packet, also add the beans. I steamed the spinach separately, since it didn't need as long, and then combined everything right before serving. You could substitute any green leafy veggie you have on hand, swiss chard, kale, etc. You could also use more or less spinach. It just adds some nutrition and prettiness.