Introduction
Eating healthy doesn't have to be expensive or time-consuming. With a little planning and some simple recipes, you can enjoy fast, cheap, and nutritious meals. In this article, we will share some delicious recipes that are quick to prepare, budget-friendly, and packed with nutrients.
1. Veggie Stir-Fry
Ingredients:
- 1 tablespoon vegetable oil
- 1 onion, sliced
- 2 cloves of garlic, minced
- 1 bell pepper, sliced
- 2 cups of mixed vegetables (such as broccoli, carrots, and snap peas)
- 2 tablespoons soy sauce
- 1 tablespoon honey
- 1 teaspoon cornstarch
- Rice or noodles, cooked
Instructions:
1. Heat the vegetable oil in a large skillet or wok over medium-high heat.
2. Add the onion and garlic, and sauté until they become translucent.
3. Add the bell pepper and mixed vegetables to the skillet, and stir-fry for about 5 minutes, until they become tender-crisp.
4. In a small bowl, whisk together the soy sauce, honey, and cornstarch. Pour the mixture over the vegetables and stir well.
5. Continue to cook for another 2-3 minutes, until the sauce thickens.
6. Serve the stir-fry over rice or noodles.
Nutrition:
This veggie stir-fry is a great source of vitamins, minerals, and fiber. It is low in calories, fat, and sodium, making it a healthy choice for any meal. The dish provides a good balance of carbohydrates, proteins, and healthy fats.
2. Quinoa Salad
Ingredients:
- 1 cup quinoa
- 2 cups water or vegetable broth
- 1 cucumber, diced
- 1 tomato, diced
- 1 bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
1. Rinse the quinoa under cold water and drain.
2. In a medium saucepan, bring the water or vegetable broth to a boil. Add the quinoa and reduce the heat to low. Cover and simmer for about 15 minutes, or until the liquid is absorbed and the quinoa is tender.
3. In a large bowl, combine the cooked quinoa, cucumber, tomato, bell pepper, red onion, and parsley.
4. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour the dressing over the salad and toss to combine.
5. Serve the quinoa salad chilled or at room temperature.
Nutrition:
This quinoa salad is a complete meal that is rich in protein, fiber, and essential nutrients. It is low in saturated fat and cholesterol, making it heart-healthy. The salad is also a good source of vitamins A and C, as well as iron and potassium.
3. Chickpea Curry
Ingredients:
- 1 tablespoon vegetable oil
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 tablespoon curry powder
- 1 can (14 ounces) diced tomatoes
- 1 can (14 ounces) chickpeas, drained and rinsed
- 1 can (14 ounces) coconut milk
- Salt and pepper to taste
- Fresh cilantro, chopped (optional)
- Cooked rice or naan bread, for serving
Instructions:
1. Heat the vegetable oil in a large skillet over medium heat.
2. Add the chopped onion and minced garlic, and sauté until they become fragrant and golden.
3. Stir in the curry powder and cook for another minute.
4. Add the diced tomatoes, chickpeas, and coconut milk to the skillet. Season with salt and pepper.
5. Bring the mixture to a simmer and let it cook for about 10 minutes, until the flavors meld together and the sauce thickens slightly.
6. Serve the chickpea curry over rice or with naan bread. Garnish with fresh cilantro, if desired.
Nutrition:
This chickpea curry is a vegetarian dish that is rich in protein, fiber, and healthy fats. It is also a good source of iron, magnesium, and folate. The curry is low in saturated fat and cholesterol, making it a nutritious option for a quick and satisfying meal.
Conclusion
Preparing fast, cheap, and healthy meals doesn't have to be complicated. By using simple ingredients and following easy recipes, you can create nutritious dishes that are budget-friendly and delicious. Incorporate these recipes into your meal rotation for a balanced and wholesome diet.
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