Convenience is key when it comes to cooking. Between work, family, school, exercise, obligations—life just gets busy! Not everyone has time to spend hours slaving over the stove every night after work. Nor would anyone want to!
There is nothing better than a quick and easy recipe that doesn’t have a laundry list of ingredients. And the good news is that healthy recipes can be simple. These five recipes will have dinner on the table in no time and keep your grocery list simple!
6-Ingredient Mexican Quinoa
Gluten-free and vegan
Protein-packed quinoa, fiber-rich black beans, sweet corn, and spicy pico de gallo. This recipe is full of flavor and texture. And it couldn’t be any easier to make! It’s a one-pot meal that is done in under 30 minutes. Yep! A half-hour is all you need to put this meal together. With no animal products in the recipe, it’s a nutrient-packed meal for those following a vegan or vegetarian diet.
Prep time: 5 minutes
Cook time: 25 minutes
Ingredients:
- 2 cups white quinoa
- 4 cups vegetable broth
- 2 tbsp. taco seasoning
- 1 15 oz. can black beans, drained and rinsed
- 3/4 cup frozen corn kernels
- 1 cup pico de gallo
Directions:
In a large pot, add the quinoa, broth, and taco seasoning.
Turn the heat to high and bring to boil. Once boiling, reduce to a simmer and cover.
Let the quinoa simmer for about 15 minutes until most of the liquid is absorbed.
Add in the corn kernels, turn off the heat, and cover. Let sit for 5 minutes.
Lastly, add in the black beans and pico de gallo.
Stir and enjoy!
Serves 6
Slow-Cooker White Chicken Chili
Gluten-free and dairy-free
This is a fix-it-and-forget-it meal! Although it takes eight hours to cook, it takes only five minutes to prep. Throw the ingredients in your slow cooker, turn it on, and forget about it. You will have a perfectly cooked chili eight hours later. It’s savory and filling!
Prep time: 5 minutes
Cook time: 8 hours
Ingredients:
- 2 tbsp. extra virgin olive oil
- 3 boneless, skinless chicken breasts
- 1 tbsp. ground cumin
- 3 cups salsa verde
- 4 cups chicken broth
- 1 15 oz. can cannellini beans, drained and rinsed
- 1/4 cup chopped cilantro
- Juice of 1 lime
Add the olive oil to a slow cooker.
Add in the chicken breasts and season the chicken with the cumin.
Pour the salsa verde and chicken broth into the slow cooker over the chicken. Lastly, add in the beans.
Cook on low for 8 hours.
Once the 8 hours is up, take the chicken out and shred it with 2 forks.
Put the shredded chicken back into the slow cooker and add in the cilantro and lime juice.
Mix well and you’re done!
Serves 6
Chickpea, Corn, and Artichoke Salad
Gluten-free and Vegan
This recipe is fresh and light, but filling! Chickpeas are a “meaty” legume and they provide both fiber and protein. Artichoke hearts are a good source of fiber and the corn adds a perfect sweetness. The entire meal is made in one skillet, so there will be no pile of dishes in the sink to clean up. Bonus: this entire meal is made in under 30 minutes. Talk about easy!
Cook time: Less than 30 minutes
Ingredients:
- 2 15 oz. cans chickpeas, drained and rinsed
- 2 15 oz. cans artichoke hearts, drained and roughly chopped
- 1 cup frozen corn kernels
- 2 tbsp. extra-virgin olive oil
- Juice of 1 lemon
- 4 tbsp. fresh parsley, chopped
- 1 tsp. onion powder
- 2 tsp. Himalayan pink salt
- 1 tsp. black pepper
Directions:
Over medium heat, add olive oil to a large skillet.
Add in chickpeas, salt, onion powder, and pepper. Cook until chickpeas have browned.
Once chickpeas are cooked, add in the corn and cook for another 5 minutes.
Next, add in the artichoke hearts, lemon juice, and parsley. Turn off the heat and stir all ingredients together.
This salad can be eaten warm or let the salad cool and then refrigerate for a couple hours before serving.
Serves 4
Veggie Pasta
Gluten-free and Vegan
Not too many things are more comforting than a bowl of pasta. If you can enjoy a classic favorite in a healthier way, it’s a win-win. This pasta is gluten-free and full of vegetables like zucchini and tomatoes. With a simple garlic-and-olive oil sauce, the recipe includes minimal ingredients while being packed with flavor. Any Italian food lover will enjoy this recipe!
Ingredients:
- 1 lb (16 oz.) gluten-free penne pasta
- 1/4 cup extra-virgin olive oil
- 8 cloves of garlic, minced
- 2 small (or 1 large) zucchini, chopped
- 1 1/2 cups cherry tomatoes, halved
- 1 cup fresh basil, chopped
- 1 tsp. Himalayan pink salt
- 1 tsp. black pepper
Directions:
Fill a large pot with water and bring to a boil. Salt the water and add in the pasta. Let the pasta boil according to package directions or until al dente. Drain pasta and set aside.
While the pasta is cooking, in a large skillet over medium heat, add in the olive oil and garlic. Sauté the garlic until it becomes fragrant, about 3 minutes. Add in the chopped zucchini and salt. Next add in the cherry tomatoes and sauté the veggies until the tomatoes blister.
Pour your drained pasta into the skillet with the veggies and add in the pepper and fresh basil. Combine all the ingredients until the pasta is coated in the veggie mixture. Taste and add more salt and pepper as desired.
Serves 4
Turkey, Sweet Potato, and Swiss Chard Bowl
Gluten-free and Dairy-free
This recipe provides protein (turkey), complex carbohydrates (sweet potato), and greens (swiss chard)–it’s the perfect combo! The garlic, onion, and ginger brings loads of flavor without having to slave over the stove for an hour. This recipe comes together in less than 30 minutes, and it’s a great way to sneak more greens into your diet. Definitely an easy, healthy, and tasty weeknight meal!
Ingredients:
- 2 lbs. ground turkey breast
- 1 tbsp. extra virgin olive oil
- 1/2 yellow onion, diced
- 6 garlic cloves, minced
- 1” ginger, peeled and grated
- 1 sweet potato, peeled and grated
- 1 tsp. Himalayan pink salt
- 1/2 tsp. black pepper
- 4 cups swiss chard, stems removed and chopped
How to:
In a large skillet over medium heat, add in your olive oil, onion, garlic, and ginger.
Cook for 1-2 minutes until fragrant and then add in your ground turkey and salt.
Once the turkey begins to brown, add in the grated sweet potato and black pepper.
Cook the mixture for 5–10 minutes until the sweet potato softens and the turkey is cooked through.
Lastly, add in your swiss chard.
Turn off the heat and mix everything together until the greens have wilted.
Serves 4
With these five recipes, you can enjoy a healthy meal that is both simple and quick. Healthy eating does not have to be complicated and these recipes are proof!
*Editor’s Note:The information in this article is intended for your educational use only; does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group; and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.
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