It can be so hard to ditch junk food and eat healthy meals when you’re running around after kids and/or working all day.
Often, I just want something I can have from fridge to table in less than 30 minutes. But it needs to be healthy and delicious, too!
I have a few staple dishes that I turn to when time is an issue and I’m cooking on autopilot. These meals are easy to throw together, healthy, good for the digestion, and popular with my kids too.
I hope you can enjoy them too!
1. Black Bean Wraps
This recipe is so versatile! You can throw in any veggies that need using up. You can serve these up alone, or add a side salad or sweet potato fries.
Black Bean Wraps
- 1 package 6 wholegrain wraps (I like the BFree brand)
- 1 can black beans
- 4 tbsp tinned sweetcorn
- 1 red onion
- 6 cherry tomatoes
- 1 tsp garlic powder or puree
- 1 tsp olive oil
- 1 avocado
- 1 tub houmous
- Drain and rinse your black beans. Chop the onion.
- Add the beans, onion, sweetcorn and tomato to a pan with 1 tbsp water, the oil and garlic. Saute for around 5 minutes until the onion and tomato is soft.
- Smear 1 tbsp of houmous on each wrap and microwave for 20 seconds to warm.
- Add 2 tbsp of your bean mixture to each wrap, along with 2 slices of avocado.
- Wrap up carefully and enjoy!
2. Tempeh Bolognese
I had to include a tempeh recipe! Tempeh is not only rich in iron and protein, but it’s now as readily available in shops as tofu is – just look in the refrigerated aisle. The Tofoo brand is currently sold in Co-op and Tesco.
- 500 g uncooked pasta or spaghetti (if you're eating for health or weight loss, I highly recommend alternative pasta such as chickpea, lentil or buckwheat. Find all three at Tesco! If not, please do avoid white pasta)
- 1 package tempeh (chopped into small cubes)
- 200 g chopped mushrooms
- 1 tsp olive oil
- 100 g chopped fresh spinach
- 400 g tinned chopped tomatoes
- 600 g passata
- Shake salt and pepper to taste
- 1 tsp paprika (optional)
- 2 tbsp nutritional yeast (optional)
- Bring a pot of water to the boil and add your pasta (cooking time will depend on the package)
- Add your tempeh and mushrooms to a pain with the olive oil, paprika and a splash of water to saute. Cook for approx 5 minutes.
- Add the spinach, chopped tomato and passata. Bring to the boil and allow to simmer for a few minutes.
- Serve your pasta, then the bolognese on top. Add salt, pepper and nutritional yeast sprinkles to taste.
3. Jackfruit Stew
This is a ‘throw it in a pot and use up your veg’ recipe! Jackfruit has a great pulled pork texture, and absorbs the flavour of stock really well. You can even buy flavoured jackfruit, such as Thai style or BBQ, if you want to mix things up a bit! You can use whatever vegetables you and your kids like, so it’s easy to switch up this stew.
You can also use a slow cooker and prep this in the morning if that suits. In fact, the longer the jackfruit and veggies have to absorb the juices, the better.
- 1 tin jackfruit, drained (approx 300g)
- 500 g white or sweet potatoes, cubed
- 1 large onion, chopped
- 4 medium carrots, chopped
- 150 g frozen peas
- 500 ml vegetable stock
- 3 tbsp soy sauce or tamari
- 2 tbsp tomato puree
- 1 tbsp ground pepper
- Make up your stock and add to a large pot with the jackfruit, potato, carrot and peas. Cook for 10 minutes.
- Add the onion, soy sauce, tomato puree and pepper. Cook for a further 10 minutes.
- Serve and enjoy!
4. Chickpea and Sweet Potato Curry
This is a lovely mild curry that has a sweetness to it, so perfect for the whole family. It’s packed full of protein and so filling, you won’t need seconds. Sometimes I’ll enjoy it with a dollop of coconut yoghurt on top too!
Chickpea and Sweet Potato Curry
- 250 g uncooked wholegrain / brown rice
- 1 tin chickpeas, drained and rinsed (approx 400g)
- 200 g sweet potato, diced (or 2 medium)
- 1 large onion, diced
- 50 g fresh spinach, chopped
- 1 tin chopped tomatoes
- 1 tin full fat coconut milk
- 2 tsp curry powder (choose the strength you prefer)
- 0.5 tsp tumeric powder
- Put the rice in a saucepan and bring to the boil. Allow to simmer for 20 minutes while you cook the rest of the dish.
- In a large pan, saute the sweet potato and onion in a little stock/water for 10 minutes.
- Add the chickpeas, chopped tomatoes, coconut milk, curry powder and tumeric. Allow to simmer for another 10 minutes, adding the spinach a few minutes before the end.
- Serve and enjoy!
Want more inspiration? You can check out my Easy Vegan Recipes page for meals such as Masala Dal and Butternut Squash Soup.
PS. Before you go, have you joined the community? We have a private Facebook group designed to help moms reach their health goals. It’s a positive, non-judgmental safe space where all questions are welcome. We have plenty of meal ideas and brainstorming, too!
You should also grab my FREE Action Plan: ‘From Junk Food Mom To Nourished Vegan!’ It includes 5 steps I took to ditch the junk food from my diet, lose 28lb and gain energy.