Delicious and Healthy Lunch & Dinner Recipes
Lentil Stew (Adasi)
Ingredients
1 cup split lentils
1 medium onion, chopped
1 garlic clove, minced
1 tbsp tomato paste
1 tbsp olive oil
Salt, pepper, turmeric to taste
3 cups water
Instructions
Sauté onion and garlic in olive oil until golden.
Add tomato paste and cook for 1–2 minutes.
Add lentils and water, simmer until lentils are soft (20–25 min).
Season with salt and spices, serve warm.
Approx. Nutrition (per serving)
Calories: 220–250 kcal
Protein: 12–14 g
Fat: 5 g
Carbs: 35–40 g
Fiber: 8–10 g
latbread with Lentil Spread
Ingredients
1 cup cooked lentils
½ cup whole wheat flour
Water as needed
Salt and spices to taste
Instructions
Mash the cooked lentils into a smooth paste.
Mix with flour and a little water to form a soft dough.
Roll out the dough and cook in a skillet or oven until golden brown.
Approx. Nutrition (per serving)
Calories: 200–220 kcal
Protein: 10–12 g
Fat: 3–4 g
Carbs: 35 g
Fiber: 6–7 g
Healthy Chicken Burger
Ingredients
150 g skinless chicken breast
½ small onion, grated
Salt, pepper, turmeric to taste
1 tsp olive oil
Instructions
Grind or finely chop the chicken.
Mix with onion and spices, form patties.
Cook in a lightly oiled pan or grill until golden and cooked through.
Serve with vegetables and whole-grain bread.
Approx. Nutrition (per burger)
Calories: 220–250 kcal
Protein: 25–27 g
Fat: 8–10 g
Carbs: 5–6 g
Vegan Burger
Ingredients
1 cup cooked black or red beans
2–3 tbsp rolled oats
½ small onion, grated
Salt, pepper, paprika to taste
Instructions
Mash the beans and mix with oats, onion, and spices.
Form patties and cook in a pan or oven until slightly crispy.
Serve with fresh vegetables and whole-grain bread.
Approx. Nutrition (per burger)
Calories: 180–200 kcal
Protein: 8–10 g
Fat: 3–4 g
Carbs: 25–28 g
Fiber: 6–7 g
Lettuce Taco (Lettuce Wrap Taco)
Ingredients
4–5 large lettuce leaves
150 g cooked chicken or turkey, chopped
2–3 tbsp chopped onion and bell pepper
Salt, pepper, paprika to taste
Instructions
Mix cooked meat with vegetables and spices.
Spoon the filling into lettuce leaves.
Roll up or fold like a taco and serve.
Approx. Nutrition (2 tacos)
Calories: 200–220 kcal
Protein: 25–27 g
Fat: 6–7 g
Carbs: 5–6 g
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