Here are some delightful recipes that are not only nutritious but also easy to prepare, ensuring you spend less time in the kitchen and more time unwinding.
1. Mediterranean Chickpea Salad
Ingredients:
1 tin of chickpeas, drained and rinsed
1 cucumber, diced
1 bell pepper, diced
1 red onion, finely chopped
100g feta cheese, crumbled
50g black olives, sliced
A handful of fresh parsley, chopped
Juice of 1 lemon
2 tbsp extra virgin olive oil
Salt and pepper to taste
Instructions:
In a large bowl, combine the chickpeas, cucumber, bell pepper, red onion, feta cheese, olives, and parsley.
In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
Pour the dressing over the salad and toss gently to combine.
Serve immediately or refrigerate for up to two days for a quick meal.
2. Stir-Fried Tofu and Vegetables
Ingredients:
1 block of firm tofu, cubed
1 broccoli head, cut into florets
1 carrot, julienned
1 red bell pepper, sliced
2 cloves garlic, minced
1 tbsp fresh ginger, minced
2 tbsp soy sauce
1 tbsp sesame oil
1 tbsp vegetable oil
1 tsp honey
1 tsp sesame seeds (optional)
Instructions:
In a bowl, mix the soy sauce, sesame oil, and honey.
Heat the vegetable oil in a large pan over medium-high heat. Add the tofu and cook until golden brown. Remove from the pan and set aside.
In the same pan, add the garlic and ginger, cooking until fragrant.
Add the broccoli, carrot, and bell pepper, stir-frying until tender but still crisp.
Return the tofu to the pan and pour in the sauce mixture, stirring to coat everything evenly.
Sprinkle with sesame seeds if desired and serve over rice or noodles.
3. Grilled Salmon with Quinoa and Veg
Ingredients:
2 salmon fillets
1 cup quinoa
2 cups vegetable broth
1 courgette, sliced
1 bell pepper, sliced
1 red onion, quartered
2 tbsp olive oil
1 tsp dried thyme
Salt and pepper to taste
Instructions:
Preheat your grill to medium-high heat.
Rinse the quinoa under cold water. In a pot, bring the vegetable broth to a boil. Add the quinoa, reduce the heat, cover, and simmer for about 15 minutes or until the broth is absorbed and the quinoa is tender.
Toss the courgette, bell pepper, and red onion in 1 tbsp of olive oil, salt, pepper, and thyme.
Grill the vegetables until tender and slightly charred.
Brush the salmon fillets with the remaining olive oil, season with salt and pepper, and grill for about 4-5 minutes on each side or until cooked through.
Serve the grilled salmon on a bed of quinoa with the grilled vegetables on the side.
4. Spaghetti Aglio e Olio
Ingredients:
200g spaghetti
4 cloves garlic, thinly sliced
1/4 cup extra virgin olive oil
1/2 tsp red pepper flakes
A handful of fresh parsley, chopped
Juice of 1 lemon
Salt to taste
Grated Parmesan cheese (optional)
Instructions:
Cook the spaghetti according to package instructions until al dente. Reserve 1/2 cup of the pasta water and then drain.
In a large pan, heat the olive oil over medium heat. Add the garlic and red pepper flakes, cooking until the garlic is golden and fragrant.
Add the cooked spaghetti to the pan, tossing to coat in the oil and garlic mixture. Add a bit of the reserved pasta water if needed to loosen the sauce.
Stir in the parsley, lemon juice, and salt.
Serve immediately, topped with grated Parmesan cheese if desired.
5. Sweet Potato and Black Bean Tacos
Ingredients:
2 medium sweet potatoes, peeled and diced
1 tin black beans, drained and rinsed
1 avocado, sliced
8 small corn tortillas
1 tsp cumin
1 tsp paprika
2 tbsp olive oil
Salt and pepper to taste
A handful of fresh coriander, chopped
Lime wedges for serving
Instructions:
Preheat your oven to 200°C (400°F).
Toss the sweet potatoes with olive oil, cumin, paprika, salt, and pepper. Spread them out on a baking sheet and roast for about 20-25 minutes, or until tender.
Warm the corn tortillas in a dry pan over medium heat.
Fill each tortilla with roasted sweet potatoes, black beans, and avocado slices.
Garnish with fresh coriander and serve with lime wedges.
These recipes are perfect for those evenings when you want something nutritious and flavourful without spending hours in the kitchen.
They’re designed to be flexible, allowing you to substitute ingredients based on what you have on hand, and they all pack a punch in the flavour department. Enjoy your weeknight dinners with these quick and healthy options!