=== Vegetable Masala Oats
meals: breakfast | tags: indian, quick, vegetarian | serves: 2 | prep: 5 | cook: 10
ingredients:
1 tbsp vegetable oil
1/2 tsp cumin seeds
1 small onion, finely chopped
1 green chili, chopped
1 small carrot, grated
1/4 cup green peas
1 small tomato, chopped
1/4 tsp turmeric
1/2 tsp chili powder
3/4 cup rolled oats
1 3/4 cups water
1/2 tsp salt
2 tbsp chopped cilantro
steps:
Heat the oil and crackle the cumin seeds. Add onion and chili and cook until soft.
Add carrot, peas, tomato and the spices and cook for 2 minutes.
Stir in the oats, water and salt. Simmer for 4 minutes until thick and creamy.
Top with cilantro and serve hot.
=== Kanda Poha
meals: breakfast | tags: indian, quick, vegetarian | serves: 2 | prep: 10 | cook: 10
ingredients:
1 1/2 cups thick poha
1 tbsp vegetable oil
1/2 tsp mustard seeds
10 curry leaves
2 tbsp roasted peanuts
1 large onion, chopped
1 green chili, slit
1 medium potato, diced small
1/4 tsp turmeric
1/2 tsp salt
1 tsp sugar
1 tbsp lemon juice
2 tbsp chopped cilantro
steps:
Rinse the poha in a colander until soft but not mushy and let it drain.
Heat the oil, add mustard seeds, curry leaves and peanuts until they splutter.
Add onion, chili and potato with a splash of water and cook covered until the potato is tender.
Fold in the poha, turmeric, salt and sugar and steam for 2 minutes.
Finish with lemon juice and cilantro.
=== Besan Chilla with Spinach
meals: breakfast | tags: indian, high-protein, vegetarian | serves: 2 | prep: 10 | cook: 15
ingredients:
1 cup chickpea flour
1 cup water
1/2 tsp salt
1/2 tsp turmeric
1/2 tsp cumin seeds
1/2 tsp chili powder
1 small onion, finely chopped
1 cup baby spinach, chopped
1 green chili, minced
2 tbsp vegetable oil
1/2 cup plain yogurt, to serve
steps:
Whisk the chickpea flour, water, salt and spices into a smooth pourable batter.
Stir in the onion, spinach and chili.
Heat a non-stick pan with a little oil and pour a ladle of batter, spreading thin.
Cook two to three minutes per side until golden. Repeat with the remaining batter.
Serve with yogurt.
=== Berry Greek Yogurt Parfait
meals: breakfast | tags: quick, vegetarian, no-cook | serves: 2 | prep: 5 | cook: 0
ingredients:
1 1/2 cups greek yogurt
1 cup blueberries
1/2 cup sliced strawberries
1/2 cup rolled oats
2 tbsp honey
2 tbsp walnuts, chopped
1 tbsp chia seeds
steps:
Toast the oats in a dry pan for three minutes and let them cool.
Layer yogurt, berries and oats in two glasses.
Top with honey, walnuts and chia seeds.
=== Banana Chia Overnight Oats
meals: breakfast | tags: quick, vegetarian, no-cook, meal-prep | serves: 2 | prep: 5 | cook: 0
ingredients:
1 cup rolled oats
1 1/2 cups milk
2 tbsp chia seeds
1 ripe banana, mashed
1 tbsp maple syrup
1/2 tsp vanilla extract
2 tbsp almonds, sliced
1/4 tsp cinnamon
steps:
Stir the oats, milk, chia seeds, mashed banana, maple syrup, vanilla and cinnamon together in a jar.
Cover and refrigerate overnight.
Stir in a splash of milk if too thick and top with almonds before serving.
=== Spinach and Feta Omelette
meals: breakfast | tags: quick, vegetarian, high-protein | serves: 2 | prep: 5 | cook: 10
ingredients:
5 large eggs
2 tbsp milk
1/4 tsp salt
1/4 tsp ground black pepper
1 tbsp butter
2 cups baby spinach
1/3 cup feta, crumbled
2 slices whole wheat bread, toasted
steps:
Beat the eggs with the milk, salt and pepper.
Wilt the spinach in half the butter and set aside.
Melt the remaining butter, pour in the eggs and cook gently, pulling the edges in.
Scatter spinach and feta over half, fold, and serve with toast.
=== Avocado Egg Toast
meals: breakfast | tags: quick, vegetarian | serves: 2 | prep: 5 | cook: 8
ingredients:
4 slices whole wheat bread
1 large avocado
1 tbsp lime juice
1/4 tsp salt
1/4 tsp chili flakes
4 large eggs
1 tsp olive oil
steps:
Toast the bread.
Mash the avocado with lime juice, salt and chili flakes and spread on the toast.
Fry the eggs in olive oil until the whites are set and place on top.
=== Rava Upma
meals: breakfast | tags: indian, quick, vegetarian | serves: 2 | prep: 5 | cook: 15
ingredients:
3/4 cup semolina
1 tbsp ghee
1/2 tsp mustard seeds
1 tsp chana dal
8 curry leaves
1 small onion, chopped
1 green chili, chopped
1 tsp ginger, grated
1 small carrot, finely diced
2 cups water
3/4 tsp salt
2 tbsp cashews
steps:
Dry roast the semolina until fragrant and set aside.
Heat the ghee, add mustard seeds, chana dal, curry leaves and cashews until golden.
Add onion, chili, ginger and carrot and cook for three minutes.
Pour in the water and salt and bring to a boil. Stream in the semolina while stirring.
Cover and cook for two minutes until fluffy.
=== Shakshuka
meals: breakfast,lunch,dinner | tags: middle-eastern, vegetarian, one-pan | serves: 3 | prep: 10 | cook: 25
ingredients:
2 tbsp olive oil
1 onion, diced
1 red bell pepper, diced
3 cloves garlic, minced
1 tsp cumin powder
1 tsp paprika
1/4 tsp chili flakes
1 (28 oz) can crushed tomatoes
1/2 tsp salt
6 large eggs
1/3 cup feta, crumbled
2 tbsp chopped parsley
2 pita, warmed
steps:
Soften the onion and pepper in olive oil for 6 minutes. Add garlic and spices and cook for one minute.
Pour in the tomatoes and salt and simmer for 10 minutes until thick.
Make six wells, crack in the eggs, cover and cook until the whites are set.
Scatter feta and parsley and serve with warm pita.
=== Peanut Butter Banana Toast
meals: breakfast | tags: quick, vegetarian | serves: 2 | prep: 5 | cook: 3
ingredients:
4 slices whole wheat bread, toasted
3 tbsp peanut butter
2 ripe bananas, sliced
1 tbsp honey
1 tbsp chia seeds
1 cup milk, to serve
steps:
Spread peanut butter over the toast.
Top with banana slices, a drizzle of honey and chia seeds.
Serve with a glass of milk.
=== Chana Masala
meals: lunch,dinner | tags: indian, vegetarian, vegan, curry | serves: 4 | prep: 10 | cook: 30 | leftover
ingredients:
3 tbsp vegetable oil
1 large onion, finely chopped
4 cloves garlic, minced
1 tbsp ginger, grated
2 green chilies, slit
1 tsp cumin seeds
1 tsp coriander powder
1 tsp garam masala
1/2 tsp turmeric
1 tsp chili powder
1 (14 oz) can crushed tomatoes
2 (15 oz) cans chickpeas, drained and rinsed
1 tsp salt
1 cup water
1 tbsp lemon juice
2 tbsp chopped cilantro
1 1/2 cups basmati rice
3 cups water, for the rice
steps:
Cook the onion in oil until deep golden, about 10 minutes. Add garlic, ginger, chilies and cumin seeds.
Stir in the ground spices, then the tomatoes and cook until the oil separates.
Add the chickpeas, salt and water and simmer for 15 minutes, mashing a few chickpeas to thicken.
Finish with lemon juice and cilantro. Serve over basmati rice cooked with the water.
=== Dal Tadka
meals: lunch,dinner | tags: indian, vegetarian, curry, comfort | serves: 4 | prep: 10 | cook: 30 | leftover
ingredients:
1 cup toor dal
3 cups water
1/2 tsp turmeric
1 tsp salt
2 tbsp ghee
1 tsp cumin seeds
3 cloves garlic, sliced
2 dried red chilies
1 onion, chopped
2 tomatoes, chopped
1/2 tsp chili powder
1/2 tsp garam masala
2 tbsp chopped cilantro
1 cup basmati rice
2 cups water, for the rice
steps:
Pressure cook or simmer the dal with water, turmeric and salt until completely soft.
Heat ghee, fry cumin seeds, garlic and chilies until golden. Add onion and tomatoes and cook until jammy.
Stir the tadka into the dal with chili powder and garam masala and simmer for 5 minutes.
Garnish with cilantro and serve with rice.
=== Palak Paneer
meals: lunch,dinner | tags: indian, vegetarian, curry | serves: 4 | prep: 15 | cook: 25 | leftover
ingredients:
500 g spinach
1 tbsp ghee
1 tbsp vegetable oil
1 large onion, chopped
4 cloves garlic
1 tbsp ginger, grated
2 green chilies
1 tsp cumin seeds
1 tsp coriander powder
1/2 tsp garam masala
1 tsp salt
1/2 cup heavy cream
250 g paneer, cubed
1 cup basmati rice
2 cups water, for the rice
steps:
Blanch the spinach for one minute, drain and blend smooth with the garlic, ginger and chilies.
Cook the onion in ghee and oil until golden, add the cumin and ground spices.
Add the spinach puree and salt and simmer for 8 minutes. Stir in the cream.
Add the paneer and warm through gently. Serve with rice.
=== Home-style Chicken Curry
meals: lunch,dinner | tags: indian, curry, high-protein | serves: 4 | prep: 15 | cook: 35 | leftover
ingredients:
700 g chicken thighs, cut into pieces
3 tbsp vegetable oil
2 large onions, finely sliced
1 tbsp ginger, grated
5 cloves garlic, minced
2 tomatoes, pureed
1 cup plain yogurt
1 tbsp coriander powder
1 tsp cumin powder
1 tsp turmeric
2 tsp chili powder
1 1/2 tsp salt
1 tsp garam masala
1 cup water
2 tbsp chopped cilantro
1 1/2 cups basmati rice
3 cups water, for the rice
steps:
Brown the onions slowly in oil until deep golden, about 12 minutes.
Add ginger, garlic and the ground spices and cook for one minute, then the tomato puree until thick.
Add the chicken and yogurt, cook for 5 minutes, then add salt and water.
Simmer covered for 20 minutes until the chicken is tender. Finish with garam masala and cilantro.
Serve with rice.
=== Rajma Masala
meals: lunch,dinner | tags: indian, vegetarian, vegan, curry | serves: 4 | prep: 10 | cook: 30 | leftover
ingredients:
3 (15 oz) cans kidney beans, drained
2 tbsp vegetable oil
2 onions, chopped
1 tbsp ginger-garlic paste
3 tomatoes, pureed
1 tsp cumin seeds
1 tsp coriander powder
1 tsp garam masala
1 tsp chili powder
1/2 tsp turmeric
1 tsp salt
1 1/2 cups water
1 1/2 cups basmati rice
3 cups water, for the rice
steps:
Fry the cumin seeds in oil, add the onions and cook until golden.
Add the ginger-garlic paste, spices and tomato puree and cook until the oil separates.
Add the beans, salt and water. Simmer for 20 minutes, mashing a few beans to thicken the gravy.
Serve with rice.
=== Aloo Gobi
meals: lunch,dinner | tags: indian, vegetarian, vegan, dry-curry | serves: 4 | prep: 15 | cook: 25
ingredients:
3 tbsp vegetable oil
1 tsp cumin seeds
1 large onion, chopped
1 tbsp ginger, grated
3 cloves garlic, minced
2 medium potatoes, cubed
1 small cauliflower, cut into florets
2 tomatoes, chopped
1/2 tsp turmeric
1 tsp coriander powder
1 tsp chili powder
1 tsp salt
1/2 tsp garam masala
2 tbsp chopped cilantro
4 chapati
steps:
Fry the cumin seeds in oil, then the onion until golden. Add ginger and garlic.
Add the potatoes, cauliflower, tomatoes, spices and salt with a splash of water.
Cover and cook on low heat for 15 minutes, stirring now and then, until tender.
Finish with garam masala and cilantro and serve with chapati.
=== Vegetable Biryani
meals: lunch,dinner | tags: indian, vegetarian, rice, one-pot | serves: 4 | prep: 20 | cook: 40 | leftover
ingredients:
2 cups basmati rice
3 tbsp ghee
2 onions, thinly sliced
1 tbsp ginger, grated
4 cloves garlic, minced
1 cup plain yogurt
1 carrot, diced
1 cup green peas
1 potato, diced
1 cup cauliflower florets
1 tbsp garam masala
1 tsp chili powder
1/2 tsp turmeric
1 1/2 tsp salt
4 cups water
1/4 cup mint leaves
1/4 cup chopped cilantro
2 tbsp cashews
2 tbsp raisins
steps:
Rinse and soak the rice for 20 minutes. Fry the onions in ghee until crisp and golden; set a third aside.
Add ginger, garlic, spices, yogurt and all the vegetables and cook for 8 minutes.
Add the rice, salt and water. Bring to a boil, cover tightly and cook on low heat for 15 minutes.
Rest for 10 minutes, then fold in the herbs, fried onions, cashews and raisins.
=== Egg Curry
meals: lunch,dinner | tags: indian, curry, high-protein | serves: 4 | prep: 10 | cook: 25
ingredients:
8 large eggs
3 tbsp vegetable oil
2 onions, finely chopped
1 tbsp ginger-garlic paste
3 tomatoes, pureed
1 tsp turmeric
1 tsp coriander powder
2 tsp chili powder
1 tsp garam masala
1 tsp salt
1 cup water
2 tbsp chopped cilantro
1 cup basmati rice
2 cups water, for the rice
steps:
Hard boil the eggs, peel, and make shallow cuts.
Cook the onions in oil until golden, add the paste, spices and tomato puree and cook until thick.
Add water and salt and simmer for 8 minutes. Add the eggs and simmer for 5 minutes more.
Garnish with cilantro and serve with rice.
=== Butter Chicken
meals: lunch,dinner | tags: indian, curry, high-protein, comfort | serves: 4 | prep: 20 | cook: 30 | leftover
ingredients:
700 g chicken breast, cubed
1/2 cup plain yogurt
1 tbsp ginger-garlic paste
2 tsp chili powder
1 tsp salt
2 tbsp butter
1 tbsp vegetable oil
1 onion, chopped
1 (14 oz) can crushed tomatoes
1 tsp garam masala
1 tsp coriander powder
1/2 cup heavy cream
1 tsp kasuri methi
1 tsp sugar
1 1/2 cups basmati rice
3 cups water, for the rice
steps:
Marinate the chicken in yogurt, paste, chili powder and half the salt for at least 20 minutes.
Sear the chicken in oil until browned and set aside.
Melt the butter, cook the onion, add the tomatoes, spices, remaining salt and sugar and simmer for 10 minutes. Blend smooth.
Return the sauce and chicken to the pan, simmer for 10 minutes, then add cream and kasuri methi.
Serve with rice.
=== Moong Dal Khichdi
meals: lunch,dinner | tags: indian, vegetarian, comfort, one-pot | serves: 4 | prep: 10 | cook: 25 | leftover
ingredients:
3/4 cup moong dal
3/4 cup white rice
2 tbsp ghee
1 tsp cumin seeds
1 tbsp ginger, grated
1/2 tsp turmeric
1 tsp salt
5 cups water
1 carrot, diced
1/2 cup green peas
1/4 tsp asafoetida
1 cup plain yogurt, to serve
steps:
Rinse the dal and rice together until the water runs clear.
Heat the ghee, add cumin seeds, asafoetida and ginger, then the rice, dal, turmeric, salt, vegetables and water.
Pressure cook or simmer covered for 20 minutes until soft and porridge-like.
Serve with yogurt.
=== Lemon Peanut Rice
meals: lunch,dinner | tags: indian, vegetarian, vegan, rice, quick | serves: 3 | prep: 10 | cook: 20
ingredients:
1 cup basmati rice
2 cups water
2 tbsp vegetable oil
1 tsp mustard seeds
1 tsp chana dal
1/3 cup roasted peanuts
10 curry leaves
2 green chilies, slit
1/2 tsp turmeric
3/4 tsp salt
3 tbsp lemon juice
2 tbsp chopped cilantro
1 cup green peas
steps:
Cook the rice with the water and spread it out to cool.
Heat the oil, add the mustard seeds, chana dal, peanuts, curry leaves and chilies until golden.
Add turmeric, peas and salt and cook for 2 minutes, then toss with the rice and lemon juice.
Finish with cilantro.
=== Lamb Keema with Peas
meals: lunch,dinner | tags: indian, high-protein, curry | serves: 4 | prep: 10 | cook: 30 | leftover
ingredients:
600 g ground lamb
2 tbsp ghee
1 large onion, chopped
1 tbsp ginger-garlic paste
2 tomatoes, chopped
1 tsp cumin powder
1 tbsp coriander powder
1 tsp garam masala
1 tsp chili powder
1/2 tsp turmeric
1 tsp salt
1 cup green peas
1/2 cup water
2 tbsp chopped cilantro
4 chapati
steps:
Brown the onion in ghee, add the paste and cook for a minute.
Add the lamb and brown it, breaking up lumps, for 8 minutes. Stir in the tomatoes and spices.
Add peas, salt and water, cover and simmer for 15 minutes until the lamb is tender and the sauce is thick.
Garnish with cilantro and serve with chapati.
=== Baingan Bharta
meals: lunch,dinner | tags: indian, vegetarian, vegan, dry-curry | serves: 3 | prep: 15 | cook: 35
ingredients:
2 large eggplants
2 tbsp vegetable oil
1 tsp cumin seeds
1 large onion, chopped
3 cloves garlic, minced
1 tbsp ginger, grated
2 tomatoes, chopped
1 green chili, chopped
1/2 tsp turmeric
1 tsp coriander powder
1 tsp chili powder
3/4 tsp salt
2 tbsp chopped cilantro
4 chapati
steps:
Roast the eggplants over a flame or in a hot oven until charred and collapsed, then peel and mash.
Cook cumin seeds, onion, garlic, ginger and chili in oil until soft. Add tomatoes and spices.
Fold in the eggplant and cook for 8 minutes. Garnish with cilantro and serve with chapati.
=== Coconut Fish Curry
meals: lunch,dinner | tags: indian, curry, seafood, high-protein | serves: 4 | prep: 10 | cook: 25
ingredients:
600 g white fish, cut into chunks
1 tbsp coconut oil
1 onion, sliced
1 tbsp ginger, grated
4 cloves garlic, minced
2 green chilies, slit
10 curry leaves
1 tsp turmeric
2 tsp coriander powder
1 tsp chili powder
1 (14 oz) can coconut milk
1 tbsp tamarind paste
1 tsp salt
1 cup basmati rice
2 cups water, for the rice
steps:
Soften the onion in coconut oil, add ginger, garlic, chilies and curry leaves.
Stir in the spices, then the coconut milk, tamarind and salt and simmer for 8 minutes.
Slide in the fish and poach gently for 8 minutes until just cooked.
Serve with rice.
=== Spaghetti Aglio e Olio with White Beans
meals: lunch,dinner | tags: italian, quick, vegetarian, vegan, pasta | serves: 3 | prep: 5 | cook: 15
ingredients:
250 g spaghetti
1/4 cup olive oil
6 cloves garlic, thinly sliced
1/2 tsp chili flakes
1 (15 oz) can chickpeas, drained and rinsed
1/2 cup chopped parsley
1 tsp salt
1 tbsp lemon juice
1/4 cup parmesan, grated
steps:
Cook the spaghetti in well salted water until al dente; keep a cup of pasta water.
Warm the olive oil with the garlic and chili flakes until the garlic is pale gold.
Add the chickpeas and a splash of pasta water, then toss in the spaghetti, parsley and lemon juice.
Serve with parmesan.
=== Chicken Fried Rice
meals: lunch,dinner | tags: asian, quick, high-protein | serves: 3 | prep: 10 | cook: 15
ingredients:
2 cups cooked white rice
400 g chicken breast, diced
2 tbsp vegetable oil
3 cloves garlic, minced
2 large eggs, beaten
1 cup frozen peas and corn
2 carrots, finely diced
3 spring onions, sliced
3 tbsp soy sauce
1 tsp sesame oil
1/4 tsp ground white pepper
steps:
Stir-fry the chicken in oil on high heat until cooked through, then push aside.
Scramble the eggs in the pan. Add garlic, carrots and peas and corn.
Add the rice, soy sauce, sesame oil and pepper and toss until hot and lightly toasted.
Garnish with spring onions.
=== Beef and Bean Chili
meals: lunch,dinner | tags: american, high-protein, one-pot, comfort | serves: 5 | prep: 15 | cook: 40 | leftover
ingredients:
500 g ground beef
1 tbsp olive oil
1 large onion, diced
1 green bell pepper, diced
4 cloves garlic, minced
2 tbsp chili powder
2 tsp cumin powder
1 tsp paprika
1 (28 oz) can crushed tomatoes
2 (15 oz) cans kidney beans, drained
1 cup beef broth
1 1/2 tsp salt
1 tsp sugar
1/2 cup sour cream, to serve
1/2 cup shredded cheddar cheese, to serve
steps:
Brown the beef in olive oil, breaking it up. Add onion, pepper and garlic and cook for 5 minutes.
Stir in the spices, then the tomatoes, beans, broth, salt and sugar.
Simmer uncovered for 30 minutes until thick. Serve topped with sour cream and cheddar.
=== Black Bean Tacos
meals: lunch,dinner | tags: mexican, vegetarian, quick | serves: 4 | prep: 15 | cook: 15
ingredients:
2 (15 oz) cans black beans, drained and rinsed
1 tbsp olive oil
1 small onion, diced
2 cloves garlic, minced
1 tsp cumin powder
1 tsp paprika
1/2 tsp salt
8 corn tortillas
1 avocado, sliced
1 cup shredded cabbage
1/2 cup salsa
1/2 cup sour cream
2 tbsp lime juice
2 tbsp chopped cilantro
steps:
Soften the onion in oil, add garlic and spices, then the beans and salt. Mash lightly and warm through.
Char the tortillas in a dry pan.
Fill with beans, cabbage, avocado, salsa and sour cream. Finish with lime juice and cilantro.
=== Greek Chickpea Salad
meals: lunch,dinner | tags: mediterranean, vegetarian, no-cook, quick | serves: 3 | prep: 15 | cook: 0
ingredients:
2 (15 oz) cans chickpeas, drained and rinsed
2 cucumbers, diced
2 cups cherry tomatoes, halved
1 red onion, thinly sliced
1/2 cup olives
3/4 cup feta, crumbled
3 tbsp olive oil
2 tbsp lemon juice
1 tsp oregano
1/2 tsp salt
2 pita, warmed
steps:
Combine chickpeas, cucumbers, tomatoes, onion and olives in a large bowl.
Whisk the olive oil, lemon juice, oregano and salt and toss with the salad.
Top with feta and serve with warm pita.
=== Red Lentil Soup
meals: lunch,dinner | tags: soup, vegetarian, vegan, comfort | serves: 4 | prep: 10 | cook: 30 | leftover
ingredients:
1 1/2 cups red lentils
2 tbsp olive oil
1 large onion, chopped
2 carrots, diced
3 cloves garlic, minced
1 tsp cumin powder
1/2 tsp turmeric
1 (14 oz) can crushed tomatoes
5 cups vegetable broth
1 tsp salt
2 tbsp lemon juice
2 slices bread, toasted, to serve
steps:
Soften the onion and carrots in olive oil for 6 minutes. Add garlic, cumin and turmeric.
Add lentils, tomatoes and broth and simmer for 22 minutes until the lentils collapse.
Blend partly for a thick texture, season with salt and lemon juice.
=== Tomato Basil Soup
meals: lunch,dinner | tags: soup, vegetarian, comfort | serves: 4 | prep: 10 | cook: 30 | leftover
ingredients:
2 tbsp butter
1 tbsp olive oil
1 onion, chopped
3 cloves garlic, minced
2 (28 oz) cans crushed tomatoes
2 cups vegetable broth
1 tsp sugar
1 tsp salt
1/2 cup fresh basil leaves
1/2 cup heavy cream
4 slices bread
1 cup shredded cheddar cheese
steps:
Soften the onion in butter and oil, add garlic, tomatoes, broth, sugar and salt and simmer for 20 minutes.
Add the basil and blend smooth. Stir in the cream.
Top the bread with cheddar and grill until bubbly, then serve alongside.
=== Teriyaki Salmon with Rice
meals: lunch,dinner | tags: asian, seafood, high-protein, quick | serves: 2 | prep: 10 | cook: 15
ingredients:
2 salmon fillets
3 tbsp soy sauce
2 tbsp honey
1 tbsp rice vinegar
1 tsp ginger, grated
2 cloves garlic, minced
1 tsp sesame oil
1 cup white rice
2 cups water, for the rice
2 cups broccoli florets
1 tsp sesame seeds
steps:
Cook the rice in the water.
Mix soy sauce, honey, vinegar, ginger and garlic. Glaze the salmon and bake or pan sear for 10 minutes, basting.
Steam the broccoli. Serve the salmon over rice with broccoli, sesame oil and sesame seeds.
=== Mushroom Risotto
meals: lunch,dinner | tags: italian, vegetarian, comfort | serves: 3 | prep: 10 | cook: 35
ingredients:
1 1/2 cups white rice
2 tbsp butter
1 tbsp olive oil
1 onion, finely chopped
250 g mushrooms, sliced
3 cloves garlic, minced
1/2 cup white wine
4 cups vegetable broth
1/2 cup parmesan, grated
1/2 tsp salt
1/4 tsp ground black pepper
2 tbsp chopped parsley
steps:
Brown the mushrooms in the oil and set aside.
Cook the onion in butter, add the garlic and rice and stir for a minute. Add the wine until absorbed.
Add the hot broth a ladle at a time, stirring, until the rice is creamy, about 25 minutes.
Fold in mushrooms, parmesan, salt, pepper and parsley.
=== Chicken Shawarma Wraps
meals: lunch,dinner | tags: middle-eastern, high-protein | serves: 4 | prep: 15 | cook: 15
ingredients:
600 g chicken thighs, sliced
2 tbsp olive oil
1 tbsp lemon juice
3 cloves garlic, minced
1 tsp cumin powder
1 tsp paprika
1/2 tsp turmeric
1/2 tsp cinnamon
1 tsp salt
4 tortillas
1 cup greek yogurt
1 tbsp tahini
2 cucumbers, sliced
2 tomatoes, sliced
1 cup shredded lettuce
steps:
Marinate the chicken in oil, lemon juice, garlic and the spices for at least 15 minutes.
Sear in a hot pan until charred and cooked through.
Mix yogurt and tahini for the sauce. Fill the tortillas with chicken, vegetables and sauce.
=== Tofu Vegetable Stir-fry
meals: lunch,dinner | tags: asian, vegetarian, vegan, quick | serves: 3 | prep: 15 | cook: 15
ingredients:
400 g firm tofu, cubed
2 tbsp vegetable oil
1 red bell pepper, sliced
2 cups broccoli florets
1 carrot, sliced
1 cup sugar snap peas
3 cloves garlic, minced
1 tbsp ginger, grated
3 tbsp soy sauce
1 tbsp cornstarch
1/2 cup water
1 tsp sesame oil
1 cup white rice
2 cups water, for the rice
steps:
Cook the rice in the water.
Pan fry the tofu until golden on all sides and set aside.
Stir-fry the vegetables on high heat for four minutes. Add garlic and ginger.
Whisk soy sauce, cornstarch and water, add to the pan with the tofu and cook until glossy. Finish with sesame oil.
=== Garlic Shrimp Pasta
meals: lunch,dinner | tags: italian, seafood, quick, pasta | serves: 3 | prep: 10 | cook: 15
ingredients:
250 g spaghetti
400 g shrimp, peeled
3 tbsp olive oil
5 cloves garlic, minced
1/2 tsp chili flakes
1/2 cup white wine
1 cup cherry tomatoes, halved
2 tbsp lemon juice
1/4 cup chopped parsley
3/4 tsp salt
steps:
Cook the spaghetti in salted water until al dente.
Saute the garlic and chili flakes in oil, add the shrimp and cook for 2 minutes per side.
Add the wine and tomatoes and reduce for 3 minutes. Toss with the spaghetti, lemon juice and parsley.
=== Quinoa Roasted Vegetable Bowl
meals: lunch,dinner | tags: healthy, vegetarian, vegan, meal-prep | serves: 3 | prep: 15 | cook: 30 | leftover
ingredients:
1 cup quinoa
2 cups water
1 sweet potato, cubed
1 zucchini, sliced
1 red bell pepper, chopped
1 red onion, wedges
3 tbsp olive oil
1 tsp paprika
3/4 tsp salt
1 (15 oz) can chickpeas, drained and rinsed
2 tbsp tahini
2 tbsp lemon juice
1 tbsp water
1/4 cup pumpkin seeds
steps:
Roast the vegetables and chickpeas with half the oil, paprika and salt at 220C for 25 minutes.
Cook the quinoa in the water for 15 minutes and fluff.
Whisk the tahini, lemon juice, water and remaining oil. Assemble bowls and sprinkle with pumpkin seeds.
=== Minestrone
meals: lunch,dinner | tags: soup, italian, vegetarian, vegan | serves: 5 | prep: 15 | cook: 35 | leftover
ingredients:
2 tbsp olive oil
1 onion, diced
2 carrots, diced
2 stalks celery, diced
3 cloves garlic, minced
1 (28 oz) can crushed tomatoes
5 cups vegetable broth
1 (15 oz) can kidney beans, drained
1 zucchini, diced
1 cup green beans, cut
1 cup macaroni
1 tsp italian seasoning
1 tsp salt
1/4 cup parmesan, grated, to serve
steps:
Soften the onion, carrots and celery in oil. Add the garlic.
Add tomatoes, broth, beans and seasoning and simmer for 15 minutes.
Add the zucchini, green beans and pasta and cook for 10 minutes more. Serve with parmesan.
=== Thai-style Vegetable Coconut Curry
meals: lunch,dinner | tags: thai, vegetarian, curry, one-pot | serves: 4 | prep: 15 | cook: 25 | leftover
ingredients:
1 tbsp coconut oil
1 onion, sliced
3 cloves garlic, minced
1 tbsp ginger, grated
2 tbsp curry powder
2 (14 oz) cans coconut milk
1 cup vegetable broth
1 sweet potato, cubed
1 red bell pepper, sliced
2 cups broccoli florets
1 cup green beans
1 tbsp soy sauce
1 tbsp lime juice
1 tsp sugar
1/4 cup basil leaves
1 1/2 cups white rice
3 cups water, for the rice
steps:
Soften the onion in coconut oil, add garlic, ginger and curry powder and cook for a minute.
Add coconut milk, broth, sweet potato and simmer for 10 minutes.
Add the remaining vegetables and cook for 7 minutes. Season with soy sauce, lime juice and sugar.
Top with basil and serve over rice.
=== Sheet-pan Sausage and Potatoes
meals: lunch,dinner | tags: american, easy, high-protein | serves: 4 | prep: 10 | cook: 35
ingredients:
500 g sausages
700 g potatoes, cut into wedges
1 red onion, wedges
2 bell peppers, chopped
3 tbsp olive oil
1 tsp paprika
1 tsp salt
1/2 tsp ground black pepper
2 tsp dried thyme
steps:
Heat the oven to 220C.
Toss the potatoes, onion and peppers with oil and seasonings on a large sheet pan. Nestle in the sausages.
Roast for 30 to 35 minutes, turning once, until browned.
