1. Lentil and Vegetable Curry
Lentil and vegetable curry is a nutritious and budget-friendly dinner option. This recipe serves four and takes around 40 minutes to prepare.
Ingredients:
- 1 cup dried lentils
- 2 tablespoons vegetable oil
- 1 onion, diced
- 2 garlic cloves, minced
- 1 tablespoon curry powder
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 1 can coconut milk
- 2 cups mixed vegetables (carrots, peas, bell peppers, etc.)
- Salt and pepper to taste
- Cooked rice or naan bread for serving
Instructions:
- Cook the lentils according to package instructions and set aside.
- In a large pot, heat the vegetable oil over medium heat.
- Add the diced onion and minced garlic, and sauté until translucent.
- Add the curry powder, cumin, and turmeric, and cook for an additional minute until fragrant.
- Pour in the coconut milk and bring to a simmer.
- Add the mixed vegetables and cooked lentils, and season with salt and pepper.
- Cover the pot and let the curry simmer for 15-20 minutes, until the vegetables are tender.
- Serve the lentil and vegetable curry over cooked rice or with naan bread.
Nutrition:
Calories: 320
Protein: 12g
Fat: 12g
Carbohydrates: 40g
2. Chickpea Salad Wraps
Chickpea salad wraps are a quick and tasty dinner option that can be customized with your favorite vegetables and seasonings. This recipe serves two and takes around 15 minutes to prepare.
Ingredients:
- 1 can chickpeas, drained and rinsed
- 2 tablespoons mayonnaise or Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1/4 cup diced red onion
- 1/4 cup diced cucumber
- 1/4 cup diced bell pepper
- Salt and pepper to taste
- 4 large lettuce leaves
- Whole wheat wraps or tortillas
Instructions:
- In a bowl, mash the chickpeas with a fork or potato masher until partially mashed.
- Add the mayonnaise or Greek yogurt, Dijon mustard, lemon juice, diced red onion, diced cucumber, and diced bell pepper to the bowl.
- Season with salt and pepper, and mix well to combine.
- Place a lettuce leaf on each wrap or tortilla.
- Spoon the chickpea salad onto the lettuce leaves.
- Roll up the wraps tightly, folding in the sides as you go.
- Cut the wraps in half and serve.
Nutrition:
Calories: 280
Protein: 13g
Fat: 9g
Carbohydrates: 40g
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