15 min dinners for busy weeknights – easy + healthy ideas
15 MINUTE HEALTHY DINNERS
Easy and healthy 15 minute dinners for busy weeknights
We’ve all been there.. you get home – it’s late, you’re tired, you’re hungry… you open the fridge and stare into it for 15 minutes hoping something will just jump out at you (nothing does).. and honestly, in that time you could have just made something really simple!
These are 3 of my favorite go-to meals I make all the time, so I know I can make them 15 min or less: Juicy burst tomato pasta, black bean tacos with a twist (the twist is in the sauce), and teriyaki inspired sticky sweet tofu.
All of these meals are gluten-free, dairy-free and vegan. See how easy it is to make them in my youtube video (below!).
Hope you enjoy!
Liezl
BURST TOMATO PASTA
Inspired by Italian cuisine but not authentic – this mouth-watering spaghetti is only a little bit Italian (like me!). You’ll taste bites of juicy tomato tossed in caramelised spaghetti, with lemon zest and fresh basil. You’ll also get a little crunch from the chopped walnuts! I love to sprinkle it with vegan parmesan too!
PASTA INGREDIENTS: serves 2 to 4
-12 oz spaghetti (I use gluten-free brown rice pasta)
-1 onion
-20 oz cherry tomatoes (560g)
-4 tbsp olive oil
-1/4 tsp chill flakes
-juice from 1/2 a lemon
-salt and pepper (to taste)
TOPPINGS: serves 2 to 4
-1 to 2 tsp lemon zest (from 1/2 lemon)
-1/4 to 1/2 cup chopped walnuts
-fresh basil or parsley (or add 1 tsp dried oregano while cooking)
-parmesan (optional, I use vegan)
Calories and nutrition include: spaghetti, burst tomato sauce, 1/4 cup walnut toppings (parmesan not included)
Servings: calculated for 4 portions
Calories: 500
Fat: 19.3g
Carbs: 74.2g
Protein: 9.7g
BLACK BEAN TACOS with a TWIST
Aka “secret sauce tacos” – black bean tacos served with a creamy tahini dressing, avocado slices and fresh cilantro. The twist is in the sauce!
BLACK BEAN FILLING INGREDIENTS – serves 2
-1/2 onion
-1/2 red bell pepper
-1 medium tomato
-1 can black beans (rinsed and drained)
-1 tsp oil
-paprika (pinch)
-cayenne (pinch)
-salt and pepper (to taste)
-juice from half a small lime (add lime at end)
SECRET SAUCE INGREDIENTS – serves 2
-2 tbsp tahini
-juice from 1 small lime
-2 tbsp water
-paprika (pinch)
-cayenne (pinch)
-salt and pepper
SERVE WITH
-serve with 4 corn tortillas (2 per serving)
-avocado slices (1/4 avocado per taco)
-fresh cilantro (or parsley or spinach)
-squeeze of fresh lime juice
-salt and pepper
Calories and nutrition include: black bean filling, 2 tortillas per serving and secret sauce (avocado not included)
Servings: calculated for 2 portions
Calories: 439
Fat: 12.6g
Carbs: 67.7g
Protein: 20.4g
STICKY SWEET TOFU
Teriyaki inspired sweet and sticky tofu, served w/ quinoa or brown rice and sautéed green beans. I used to eat this recipe with chicken, but now I love it with tofu instead cause it feels so light but it’s still hearty and packed with protein.
TOFU INGREDIENTS – serves 2 to 4
-1 block of firm tofu (14oz drained)
-1 tbsp oil (for coating pan, I use avocado or sesame oil)
TOFU SAUCE INGREDIENTS – serves 2 to 4
-4 tablespoons coconut aminos or low sodium soy sauce
-1 tablespoon of maple syrup (or honey)
-1 tablespoon of sesame oil (or any cooking oil)
-1 tablespoon rice vinegar
-1 tablespoon lemon juice
-1 tablespoon of cornstarch
-salt and pepper
-optional: pinch of ginger and garlic powder
SERVE TOFU WITH – per serving
-brown rice or quinoa (about 1 cup cooked)
-sautéed or steamed green beans (50 to 100g)
-sesame seeds (a sprinkle)
-squeeze of lemon juice (over rice or quinoa)
-1 tsp of sesame oil (or other oil, over quinoa or rice)
-salt and pepper
Calories and nutrition include: 1/4 serving sticky sweet tofu, 1 cup cooked brown rice, 50g green beans, oil to cook tofu (sesame seeds and additional oil not included)
Servings: calculated for 4 portions
Calories: 357
Fat: 12.8g
Carbs: 46.1g
Protein: 13.2g
Recipes by Liezl Jayne Strydom for liezljayne.com
