5 HEALTHY DINNERS IN UNDER 10 MINUTES

By Rhian
PHOTO: SUSAN BROOKS-DAMMANN/STOCKSY

By the time I get home at night I am HUNGRY (one could even say hangry if the traffic has been bad). All I want to do is eat a delicious, satisfying and healthy meal, without spending hours slaving away in the kitchen. So, here are some of our favourite (and healthy!) weeknight meals that will ensure you’re eating in 10 minutes or less from the moment you walk in the door.

Some rely on fresh ingredients and others you'll need some pantry ingredients, so pick the ones that suit you best (and start to build your pantry!) We’ve given some substitutions to cover certain ingredients you may not have.

Pad Thai Inspired Sweet Potato Noodles

  • 1 sweet potato
  • 2 tbsp peanuts
  • 1/2 red pepper
  • 1 small handful of sprouts (optional)
  • 1/2 packet sugar snap peas, cut in half
  • 100gr pre-cooked prawns (if you prefer fresh, you can cook them as you spirulize the sweet potato)

Dressing:

  • 2 tbsp almond butter
  • 1 tbsp tamari sauce
  • 2 tbsp rice vinegar
  • 1 tbsp oil (I use sesame but you can use olive if you don’t have any)
  • 1 tbsp maple syrup
  • Juice of 1 lime
  • Pinch of red chilli flakes or cayenne (optional)
  • 1 tsp grated ginger (optional)
  1. Put a pot of water on to boil and then make the dressing.
  2. Add all of the dressing ingredients together in a blender and blend until smooth. You may need to add water to thin it out depending on your taste.
  3. Wash the sweet potato and spiralize it into noodles. Drop them into the water for approximately 2 minutes while you prep the rest of the ingredients. If you are using raw prawns instead of cooked prawns, use the same pot and just add them a minute earlier.
  4. Drain noodles and place in a large bowl. Pour sauce on the noodles to coat and then transfer into a bowl.
  5. To serve, top with vegetables, sprouts, prawns and peanuts. You can also add peas, edamame or any other veg that you fancy. Drizzle with some more dressing and enjoy!


Salmon Socca with Hummus, Tomato & Watercress

This one takes a little prep in the morning but it’s completely worth it. Socca is one of my all-time favourite things because it feels warm and carby but it’s high in protein, fibre and gluten free, so it ticks all of the nutritional boxes.

For the Socca:

  • 1 cup chickpea flour
  • 1 cup water
  • 3 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp salt

* socca batter can stay in the fridge for 2 days, so if you don’t use all of this you can have it for breakfast, lunch or dinner the following day.

For the Filling:

  • 1 fillet pre cooked salmon, i.e. from Waitrose
  • 2 tbsp hummus (use the rest of the hummus throughout your week)
  • 1 tomato or a few cherry tomatoes
  • 1 spring onion (optional)
  • 1 handful of greens - I like watercress
  • Herbs of choice (option, but I like cilantro)
  • 1 tsp coconut oil to cook
  1. In the morning, whisk the socca ingredients together until smooth. Cover and place in the fridge while you’re out for the day.
  2. In the evening, remove the batter from the fridge. It should be like a thick pancake batter - slightly runny but not too thick. If it’s too thick, add a few tbsp of water until it’s the right consistency (no more than 1/8 cup).
  3. Heat 1 tsp of coconut oil in a nonstick frying pan. Make sure it’s hot before you add the batter.
  4. Pour the socca batter into the pan and tilt the pan in circles until it coats the whole pan (you can decide how thick you want your socca to be). The socca will need to cook for 3 minutes on the first side and 1-2 minutes on the second side.
  5. While the socca is cooking, slice your tomato and prep your greens & herbs. Flip the socca and slice (of flake) your salmon.
  6. Remove from the heat and put onto your plate. Spread the hummus over 1/2. Add your salmon, tomato, watercress, spring onions and season if necessary.
  7. Fold the socca in half so it looks like an omelettes and enjoy!

Move over Buddha Bowls, hello Aztec Bowls

Pinto beans are native to Mexico and have been used as a healthy, versatile staple for years. They are rich in fibre, protein, magnesium, and absorb most of the flavours they're cooked in so its easy to make them taste amazing.Ingredients:

  • 1 can pinto beans, preferably organic
  • 2 tbsp tomato paste + 2 tbsp water
  • 1/2 tsp paprika
  • 1/4 tsp cumin
  • 1/4 tsp sea salt
  • 1 pinch cayenne (tiny!) or 1/4 tsp red chilli flakes
  • 1 tsp apple cider vinegar (swap for balsamic if you don’t have it)
  • 1 tsp maple syrup (swap for olive oil if you don’t have it)
  • 1 tbsp coconut oil
  • 1 carrot, grated
  • A few cherry tomatoes, halved
  • 1/4 cucumber, sliced
  • Handful of greens
  • 1/2 avocado, sliced
  • 1 tbsp pumpkin seeds
  1. Drain the beans. In a pan, heat coconut oil, tomato paste, spices, vinegar and water. Add the beans, cover, and Sauté on high for about 5 minutes.
  2. While the beans are simmering, prep your toppings.
  3. Transfer about 1 cup of beans into a bowl. Top with carrot, tomato, cucumber, greens and pumpkin seeds. Drizzle with olive oil and enjoy!

Quick Fire Pea & Parsley Soup

When I have time I always make a fresh stock base of simmered celery, garlic, onion, carrot, leek and oil. But when you don't have 40 minutes to stand around and watch it summer a good quality stock cube does the trick. I look for ones without added sugar, gluten and chemicals.

  • 2.5 cups frozen peas
  • 2 bunches parsley
  • Juice of 1 lemon
  • 1 L good quality chicken or vegetable stock
  • 3-4 handfuls spinach
  • 1 tbsp Coconut oil or olive oil
  • 1/4 cup pine nuts
  • 1/8 tsp white pepper or a few rounds of fresh black pepper
  • Salt to taste
  1. Add your stock to a pot and bring to a boil. Add the peas and cook for 4 minutes.
  2. Remove from heat and add all the other ingredients. Cover and let sit for 1 minute.
  3. Transfer to a blender and blend until smooth, you'll need to do this in 2 batches.
  4. Season to taste and enjoy!

Nori Wraps

One of my favourite parts of a sushi roll is the Nori, but who says you can only use it for sushi?! I tend to make these when I have a leftover starch like brown rice, beans, quinoa or sweet potato.

You can do whatever suits your taste for this one, however here are some suggestions for combinations to get you going. Serve with a quick side salad.

  • Chicken, mango, mint, chilli, red pepper, spring onion
  • Smoked salmon, hummus, tomato, sprouts
  • Kale, turkey, sundried tomato paste, brown rice
  • Sweet potato, spinach, hummus, tomato
  • Boiled egg, vegan pesto, avocado, tomato

You'll need:

  • 2-3 sheets nori
  • 1/2 avocado
  • Protein of choice – it’s best to use leftovers or pre-cooked options from the supermarket. The best for these wraps are chicken, boiled or scrambled egg, tofu, salmon and prawn. Smoked salmon is also fantastic.
  • Veggies of choice - cut strips of any of your favourites from carrot, cucumber, pepper, tomato etc.
  • Something starchy – sweet potato, left over brown rice, quinoa, or any bean smashed with a touch of olive oil, lemon and salt
  • Dip of choice – hummus, vegan pesto, sun dried tomato paste
  1. Lay your nori out flat on a cutting board and gently wet about 1/2cm along the length of the edge of the sheet furthest away from you.
  2. Spread your dip thinly along the whole roll, leaving about 1cm free by the edge
  3. Choose 1 or 2 veg/fruit, a protein, some avocado and a starch if using and spread them out lengthwise in a line. Make sure you leave space to roll.
  4. Roll the Nori away from you and press the dampened edge down to seal. Cut into sushi sized pieces or eat wrap style. Enjoy!
CONTRIBUTED BY

Rhian

VIEW PROFILE
YOU MAY ALSO LIKE
+
READ

Detox Friendly Dips & Dressings

By Rhian
+
READ

3 Hearty Hot Breakfasts to Get Through the Cold

(that also double as dinner)
+
READ

This Morning Drink Will Do Wonders for Your Weight, Energy and Skin

By Rhian
+
READ

5 Ways to Pimp Your Porridge

By Rhian
+
READ

Spiced Pear & Cashew Cream Smoothie

Smoothie of the Month
+
READ

Poke Bowl Dinner Party

By Rhian