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With milder temperatures and brighter nights to enjoy, summer is the perfect time to refresh your weeknight meal repertoire. For those looking for nutritious and tasty meals that don't require hours of preparation, we have five recipes for you to try.
Featuring a variety of Indian, Chinese and classic Italian pasta dishes, these family-friendly recipes are packed with goodness and feature leafy greens like kale, spinach and black cabbage. They're ready on the table in under 30 minutes and are ideal for serving after a busy day at work and school, or for entertaining family and friends on the weekend in the garden.
Choose from Indian favourites like saag channa masala and creamy potato and kale curry, or vegetarian kale fajitas. Bring a fresh twist to pasta night with kale linguine and spicy prawns, or try sticky chicken, kale and rice, a takeout classic with a healthy twist. There’s something for every taste and craving.
Creamy potato and kale curry is perfect for cooking in large batches as it can be made ahead and frozen. It is also vegetarian and contains three of your five daily servings, as well as being low in fat and a source of fibre.
For those looking for an easy yet nutritious Monday night dinner, saag channa masala is a tasty plant-based option. At less than 300 calories per serving, two of your five for the day, and ready in under 30 minutes, you'll be starting your week off right.
Sticky chicken, kale and rice make for a delicious and nutritious on-the-go alternative. Kale adds a vitamin-packed punch to rice, which is less than 500 calories per serving, while being low in saturated fat and high in protein to keep you feeling fuller longer.
For pasta lovers, linguine with kale and spicy shrimp is a tasty dinner that takes just 20 minutes to prepare, contains two of your five daily servings, and is also high in protein. If you don't have shrimp, try chicken, or to make it vegetarian, opt for tofu.
For Friday fajitas with a vegetarian twist, veggie kale fajitas are the perfect option. Made with black beans and avocados, they're vegetarian-friendly and a source of fiber and protein. Just make sure you have enough wraps for everyone.
Saag Channa Masala
It serves: 4
Preparation time:5 minutes | Time to cook: 20 minutes
Ingredients:
2 tablespoons of vegetable oil
1 teaspoon cumin seeds
1 teaspoon mustard seeds
1 teaspoon chili flakes
1 teaspoon ground coriander
1 teaspoon turmeric
2 leeks, washed and sliced
1 thumb-sized walnut, grated ginger
3 cloves garlic, sliced
6 chopped tomatoes
1 400 ml can of chickpeas, drained.
100 ml of coconut cream
200 g spinach, coarsely chopped
Method:
1. Add the oil to a large frying pan and heat over medium heat. Add the cumin and mustard seeds. When they start to pop, add the chilli flakes, coriander and turmeric.
2. Stir for a few seconds and then add the leeks. Fry for approximately 6-7 minutes until tender and golden.
3. Add the garlic and ginger and stir for a few more minutes, then add the chopped tomatoes and 200ml water.
4. Cook for 5-6 more minutes and then add the chickpeas and coconut cream. Cover and simmer for 5 minutes. Add the spinach for the final 2 minutes.
5. Season to taste.
Chef's advice:This delicious and healthy meal is excellent accompanied with flatbread or rice.
Creamy potato and kale curry
It serves: 4
Preparation time:5 minutes | Time to cook: 20 minutes
Ingredients:
600g waxy potatoes, peeled and cut into 1-inch cubes OR 600g salad potatoes (halved if large)
2 tablespoons of vegetable oil
1 teaspoon cumin seeds
2 leeks, cleaned and trimmed
1 teaspoon turmeric
1 teaspoon ground coriander
3 cloves of garlic, grated
½ teaspoon chili flakes
5 tomatoes, cut into large cubes
200 g red lentils, split and rinsed
500 ml of vegetable broth
1 x 400 ml low-fat coconut milk
250g bag kale, trimmed
1 teaspoon garam masala
Method:
1. Add the potatoes to a large saucepan. Cover with boiling water and cook for 8 to 10 minutes or until tender. Drain.
2. Meanwhile, in a frying pan, add the oil and cumin seeds. Let them heat up to release their aromas.
3. Now add the leeks and remaining spices and fry for about 5 minutes until tender.
4. Add the garlic and chili flakes and stir to combine and fry for a further minute.
5. Add the chopped tomatoes and stir to combine.
6. Now add the red lentils, broth, coconut milk and simmer for 10 minutes.
7. Add the cooked potatoes, kale and additional water if necessary (300 ml) and then cook for a further 5 minutes.
8. Finally, season to taste and add garam masala.
Chef's advice:This is a hearty and substantial dish, so there is no need to add extra crabs. A side of vegetables or raita is perfect. It is ideal for freezing.
Sticky Chicken, Kale and Rice
It serves: 4
Preparation time:5 minutes | Time to cook: 20 minutes
Ingredients:
For the sauce:
3 tablespoons reduced salt soy sauce
7 tablespoons sriracha sauce
1 tablespoon rice vinegar
2 tablespoons maple syrup
4 skinless chicken breasts (750g)
3 leeks, cleaned, trimmed and sliced
3 cloves garlic, sliced
400 g precooked basmati rice
200 g frozen peas
250g bag of kale
Method:
1. To cook the chicken: Mix the sauce ingredients in a jar. Add ¼ of the sauce to a bowl, add the chicken and cover tightly. Place the chicken under the broiler. Cook for 12 to 13 minutes, turning several times until cooked through.
2. Meanwhile, add the leeks to a large frying pan along with the oil. Cook over a medium heat for about 5 minutes until tender. Now add the garlic and fry for a further minute.
3. Add the precooked rice, peas and kale, stir well and cook for 3-4 minutes.
4. Finally, add the reserved sauce and stir to coat the rice.
5. Season to taste and then serve the rice with the chicken.
Chef's advice:You can double the amount of sauce and reserve half to pour over the chicken and rice at the end for extra flavor and adhesion.
Linguine with kale and spicy shrimp
It serves: 4
Preparation time:5 minutes | Time to cook: 20 minutes
Ingredients:
200g linguine
1 tablespoon olive oil
2 leeks, cleaned and sliced
3 cloves garlic, sliced
250 g of shrimp cooked in cold water
1 teaspoon smoked paprika
1 red chili, seeded and finely chopped
1 teaspoon dried oregano
6 tomatoes, coarsely chopped
2 tablespoons sun-dried tomato paste
75 ml of water
200g bag of black kale
Method:
1. Cook linguine according to package directions.
2. Add the olive oil and leeks to a large frying pan and heat over medium heat. Fry for about 5-6 minutes until tender and golden.
3. Add the garlic and stir for another minute, then add the spices and shrimp and cook over high heat, stirring frequently, for 1 minute.
4. Now add the chopped tomatoes, sun-dried tomato paste and water, stir and simmer (covered) for 5 minutes.
5. Transfer the kale to the sauce and simmer for a further 2-3 minutes until wilted.
6. Season to taste and add the pasta. Stir to combine.
Chef's advice:You can swap out the shrimp for chicken or crispy tofu for a vegan version of this delicious meal.
Vegetable fajitas with kale
It serves: 4
Preparation time:5 minutes | Time to cook: 15 minutes
Ingredients:
4 flour or corn tortillas
2 red onions cut into strips
1 tablespoon vegetable oil
3 cloves garlic, sliced
1 teaspoon ground cumin
2 teaspoons smoked paprika
Add a pinch of chili flakes.
1 teaspoon ground coriander
2 peppers cut into slices.
1 8-ounce can black beans, drained and rinsed
2 tablespoons sun-dried tomato paste
200g bag of black kale
1 ripe avocado, sliced
3 tablespoons reduced-fat sour cream
Method:
1. Preheat the oven to 180°C and wrap 4 medium tortillas in aluminium foil.
2. First, cut the onion into strips and put it together with the oil in a frying pan. Fry over medium heat for 7-8 minutes until tender.
3. Now, add the garlic and spices and stir to combine and cook for a minute. Then, add the pepper to the pan. Cook for 5 minutes and then add the black beans, sun-dried tomato paste and black cabbage.
4. Stir and cook for another 2-3 minutes.
5. Meanwhile, place the tortillas in the oven to heat for 5 minutes.
6. Season to taste.
7. Serve the tortillas with the fajita mixture, avocado and sour cream.
Chef's advice:Black beans can be substituted with chickpeas or sweet corn.
Recipes of www.discovergreatveg.co.uk
