Quick nutritious dinners


20 minute dhal

  • 400g dry red lentils (well washed) 2 tsp turmeric
  • 1 tbsp olive oil
  • 2 tsp cumin
  • 1 onion, diced
  • 3 cloves garlic, pressed 1-2 fresh chillies (optional) 1 tsp garam masal
  • 1 tsp ground coriander
  • 2 handfuls of grated sweet potato (raw) 2 handfuls of finely diced broccoli (raw) 2 handfuls of spinach

Place lentils in pan, cover with cold water 2” above surface. Boil (skim off froth that rises to the top).
Reduce to simmer.
Stir in turmeric, cover & cook gently.
In a separate, large pan add olive oil, onions, garlic, chilli, ginger, cumin & tomatoes. Once garlic is golden, add garam masala & coriander. Add the sweet potato and broccoli, cook until softened (add 2 tbsp water if needed).
Remove from heat until lentils have softened.
Pour the lentils into the pan with spices – they should have the consistency of porridge.
Add spinach and stir until wilted. Serve with brown rice or pitta.

Salmon tray bake (2 servings)

  • 2 tbsp olive oil
  • 4 tbsp water
  • 2 salmon fillets (wild if possible)
  • 5 varieties of veg that you have in the fridge (2 handfuls of each), roughly chopped Handful of cherry tomatoes
  • Brown couscous Basil

Spread out the roughly chopped veg and cherry tomatoes on the tray. Drizzle over the olive oil and water
Cook for 10-15 minutes until starting to soften.
Make a space in the middle for the salmon and place both fillets on the tray.
Cook for another 12 minutes.
While the salmon and veg are in the oven, rinse the couscous and put it in a bowl, cover with kettle boiled water and put a plate on top.
I’ve chosen couscous as it is quick to cook, but you could always use quinoa or another wholegrain of choice.

Chickpea and coconut curry

  • 2 cups of cooked brown rice (pre-cooked is fine if short on time)
  • 2 cloves of garlic 1/2 an onion
  • 1 tbsp olive oil
  • 1 tsp group turmeric 1 tsp cumin
  • Pinch chilli flakes
  • 1 can of chickpeas (feel free to use lentils if you prefer)
  • 1 large handful of spinach
  • 1 handful of cherry tomatoes or 2 tomatoes chopped.
  • 1/2 cup frozen peas
  • 1/3 can coconut milk

If using uncooked rice, cook according to instructions on the packet.
Dice garlic and onion, drizzle olive oil in pan and sauté until soft.
Stir in the spices and heat for 1 minute and then add the chick pea.
Cook for 5 minutes and then add the coconut milk. Bring to a boil and then add the peas and tomatoes and simmer for 5 minutes.
Stir through the spinach until wilted. Serve with the rice

Butterbean and tomato stew (2 servings)

  • 1 red onion
  • 2 cloves of garlic, pressed
  • 2 tins of tomatoes
  • 4 tbsp tomato puree / paste
  • 2 cans of butterbeans
  • 4 generous handfuls of spinach
  • Small handful of coriander or parsley (optional to serve) Eggs – optional

Gently sauté the onion, add the tomatoes, tomato paste, butterbeans and garlic. Simmer for 10-15 minutes. Stir through the spinach until wilted. Top with coriander or parsley.
You can serve with (pre-cooked) soft boiled eggs and / or a pre-cooked pack of grains.

About Lucy Epps

I am a BANT Registered Nutritionist® and Nutritional Therapist(CNHC).

I create personalised, achievable nutrition plans; whether you have a long term health condition or are healthy and seeking advice on how nutrition and lifestyle can support you preventatively.