5 healthy quick and easy recipes for busy weeknight

 5 healthy quick and easy recipes for Busy Weeknights

1.Garlic Lemon Salmon with Steamed Broccoli

A protein-packed, omega-3 rich dinner ready in under 20 minutes

INGREDIENTS:                                                                         

• 2 salmon fillets                                           
• 3 garlic cloves, minced
• 1 lemon, juiced
• 2 tablespoons olive oil
• 300 grams broccoli florets
• 0.5 teaspoons salt
• 0.3 teaspoons black pepper
• 1 tablespoons fresh parsley, chopped                       
• Serving-2                                                     

STEPS

Preheat & Prep: Preheat a non-stick pan over medium-high heat. Pat the salmon fillets dry with a paper towel and season both sides with 0.5 teaspoons salt and 0.3 teaspoons black pepper.

Steam Broccoli: Steam 300 grams broccoli florets in a pot with 2 cm of boiling water for 5–6 minutes 

 until bright green and tender. Drain and set aside.

Sear Salmon: Add 2 tablespoons olive oil to the pan. Place salmon skin-side down and cook for 4 minutes.

Add Garlic & Lemon: Flip the salmon. Add 3 garlic cloves, minced to the pan and squeeze 1 lemon, juiced over the fish. Cook for another 3 minutes.

Serve: Plate the salmon alongside broccoli. Spoon any pan juices over the top and garnish with 1 tablespoons fresh parsley, chopped.

Notes

Swap broccoli with asparagus or green beans. Add chili flakes for a spicy kick!

2.Veggie Egg Scramble

A vibrant, fiber-rich one-pan meal loaded with veggies and plant protein — done in 15 minute

INGREDIENTS:

• 2 eggs
• 1 red bell pepper, diced
• 1 zucchini, diced
• 100 grams baby spinach
• 2 garlic cloves, minced
• 1 tablespoons olive oil
• 0.5 teaspoons cumin powder
• 0.5 teaspoons turmeric powder
• 0.5 teaspoons salt
• 0.3 teaspoons black pepper
• Serving-2
  

STEPS

Sauté Garlic: Heat 1 tablespoons olive oil in a wide pan over medium heat. Add 2 garlic cloves, minced and sauté for 1 minute until fragrant.

Cook Vegetables: Add 1 red bell pepper, diced and 1 zucchini, diced to the pan. Sprinkle 0.5 teaspoons cumin powder, 0.5 teaspoons turmeric powder, 0.5 teaspoons salt, and 0.3 teaspoons black pepper over them. Stir-fry for 4–5 minutes till softened.

Wilt Spinach: Add 100 grams baby spinach and stir until wilted, about 1–1m 30s 

Scramble Eggs: Push the veggies to the side. Crack 2 eggs into the pan. Scramble them lightly and mix with the vegetables once just set.

Serve: Serve hot as-is or over brown rice or whole wheat toast for a more filling meal.

Notes

Add a pinch of red chili flakes for heat. Works great with any leftover veggies in your fridge!

3.Quick Chickpea Masala (Chana Masala)

A hearty, high-protein chickpea curry with warming spices — ready in 20 minutes and naturally

vegan.

INGREDIENTS:   

• 400 grams canned chickpeas (drained)
• 1 onion, finely chopped
• 2 tomatoes, chopped
• 3 garlic cloves, minced
• 1 teaspoons ginger, grated
• 1 teaspoons cumin seeds
• 1 teaspoons coriander powder
• 0.5 teaspoons turmeric powder
• ½ tsp red chili powder.
• 1 tablespoons coconut oil
• 0.8 teaspoons salt
• 2 tablespoons of fresh chopped coriander leaves.
• Serving-2

STEPS

Heat 1 tablespoons coconut oil in a pan over medium heat, Temper Spices. Add 1 teaspoons cumin seeds and allow to splutter for 30 seconds.

Cook Onion & Aromatics: Add 1 onion, finely chopped and cook for 3–5 minutes until golden. Add 3 garlic cloves, minced and 1 teaspoons ginger, grated, and cook for another minute.

Add 2 tomatoes, chopped + 1 teaspoon coriander powder, 0.5 teaspoon turmeric powder, 0.5 teaspoon red chili powder and 0.8 teaspoon salt in Masala Base. Cook for 4–5 minutes It will be cooked till tomatoes get thick masala paste.

Cook the Chickpeas: Drain and add 400 grams of chickpeas and simmer for a while until they are cooked. Pour in 100–150 ml of water. Simmer for 5 minutes  until the curry thickens.

Garnish & Serve: Serve hot with rice or flatbread, garnished with 2 tablespoons of fresh coriander leaves, chopped.

Notes

Serve with brown rice or whole wheat roti. Squeeze lemon over before serving to help with the brightness. Can be refrigerated for 3 days!

4.Ginger Tofu & Veggie Stir-Fry

A light, nutrient-dense stir-fry with tofu and colorful veggies in a simple ginger soy sauce — done in 18 minutes.

INGREDIENTS:   

• Cubes of 250g firm tofu
• 1 carrot, julienned
• 150 grams snap peas
• 1 liter of ketchup (sauce)
• 2 garlic cloves, minced
• 1 teaspoons fresh ginger, grated
• 2 tablespoons low sodium soy sauce
• 1 teaspoons sesame oil
• 1 tablespoons coconut oil
• 1 teaspoons sesame seeds
• 1 spring onion, chopped
• Serving-2

STEPS

Prep & Heat: Press 250 grams firm tofu, cubed dry with a paper towel and cut into cubes. In a wok or large pan over high heat, warm 1 tablespoons coconut oil.

Toss in Tofu: After 4 – 5 minutes, the Tofu should be crisp. 

Sweat the mixture occasionally until the mixture is golden and a bit crispy on the outside. Take out and place aside.

Stir-Fry Vegetables: In the same pan, add 2 garlic cloves, minced and 1 teaspoons fresh ginger, grated. Stir for 4 minutes 

Add 1 carrot, julienned, 150g snap peas and 1 red bell pepper, sliced. Quickly cook on high for 3-4 minutes.

Return tofu to the pan; Combine & Sauce. Add 2 tablespoons low sodium soy sauce and 1 teaspoon sesame oil to top. Toss well and cook for 1 more minute.

Serve: Serve in a plate and garnish with 1tsp sesame seeds and 1 spring onion chopped. Serve fresh atop brown rice or quinoa.

Notes

To make a crispier tofu, press it with a heavy pan for 10 minutes before cooking to get rid of excess water. Serve on quinoa or brown rice.

5.Power Yogurt Bowl with Fruit, Nuts & Seeds

A creamy, protein-rich bowl of Greek yogurt topped with nuts, seeds, and fresh fruit — zero cooking, ready in 5 minutes!

INGREDIENTS:   

• 300g of full fat plain yoghurt
• 1 banana, sliced
• 100g of mixed berries (strawberry or blueberry)
• 2 tablespoons walnuts, roughly chopped
• 1 tablespoons chia seeds
• 1 tablespoons pumpkin seeds
• 1 teaspoons raw honey
• 0.3 teaspoons cinnamon powder     
• Serving-2

STEPS

Base Layer: Place 300g (full fat) plain yoghurt into two bowls; divide equally.

Add Fruit: Place 1 banana cut in strips and 100 grams of fruit mixture (strawberry and blueberry) on the yogurt.

Nuts & Seeds: For crunch and healthy fats, sprinkle over 2 tablespoons of walnuts, roughly chopped, 1 tablespoon chia seeds and 1 tablespoon pumpkin seeds.

Complete & Serve: Top each bowl with 1 teaspoon with raw honey, and with a little, 0.3 teaspoon cinnamon powder. Serve immediately.

Notes

Perfect for a quick week night meal when you're too exhausted to cook! Add fruits to add some variety. Prepare toppings in advance for quicker assembly.