5 Meal Ideas in 30 minutes or less

If you are anything like me, time is always at a premium! I try to make the most of the little time I have so that things like healthy meals don’t suffer. I’ve put together a collection of 5 meals that are quick and easy in hopes that you might regain a little of the time you spend cooking and (insert gasp here) actually have a few minutes to do something that you love!

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Grilled Caesar

Yield: 4-5

Author: Riley Shaia

Ingredients

Salad

• 2 cans cannellini beans, rinsed and drained
• 2 cups grape tomatoes, halved
• 4 Tbs chopped parsley
• 4 romaine hearts
• 1 large red onion, cut into slices

Dressing

• 1 cup cashews
• 1 cup aquafaba
• 2 Medjool dates, pitted
• 2 Tbs apple cider vinegar
• 2 Tbs lemon juice
• 2 Tbs stone ground mustard
• 1 tsp miso (optional)
• 1 tsp black pepper
• 1/2 garlic powder
• 1 Tbs each of capers and brine (optional)

Instructions

Dressing

1. Place all the ingredients in a blender and blend until creamy.
2. Ingredients can be stored in the refrigerator for up to 14 days.

Salad

1. Combine beans, parsley, tomatoes and 6 tbs of dressing.  Set aside.
2. Cut romaine hearts in half lengthwise keeping cores intact.   Wash lettuce by rinsing under cold water without separating leaves.  Shake out excess water and place cut side down to dry. 
3. Baste lettuce and onion with dressing and grill onion and lettuce for 2-3 minutes on each side over medium heat.
4. To plate the salad, place romaine half on the plate and top with bean mixture and any additional dressing that is desired.

Notes:

If you need less sodium feel free to reduce or eliminate miso and/or capers.

If you want more tanginess in the dressing, add more lemon juice or vinegar.

If you want more sweetness in the dressing, increase the amount of dates.

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Instant Pot Shephard's Pie

Author: Riley Shaia

Ingredients

• 1 Cup Diced Onion
• 1/2 Cup Diced Carrot
• 1/3 Cup Diced Celery
• 1/2 Cup Diced Turnip
• 1 Cup French Green Lentils
• 1 tsp Dried Thyme
• 1 Bay Leaf
• 1/4 tsp Dried Rosemary
• 1 3/4 Cup Vegetable Stock
• 1-2 Tbs Browned Rice Flour (simply place in dry saute pan and brown for about 5 minutes or until fragrant, nutty and slightly brown in color)
• 1 Tbs Vegan Worcestershire Sauce
• 1-2 tsp Tamari or Coconut Aminos
• 1 Can Diced Tomatoes
• 1 Tbs Tomato Paste
• 1 Recipe Instant Pot Garlic Mashed Potatoes

Instructions

1. Heat the instant pot on saute function.  Add the onion, carrot and celery for about 3 minutes.   Add the turnip, lentils, thyme, bay leaf, rosemary and stock.
2. Lock the lid and bring to high pressure for 10 minutes.  Allow the pressure to come down naturally.  Remove the lid and add 1-2 Tbs browned rice flour, Worcestershire sauce, Tamari, tomatoes and tomato paste.  Stir, then replace the lid and allow it to sit for 3 minutes.  Quick release any built up pressure.
3. Discard the bay leaf and transfer the filling to a casserole dish or individual ramekins.  Top with the mashed potatoes.  Run under the boiler to brown or at least heat the potatoes.

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Veggie Chili

Author: Riley Shaia

Ingredients

• 1 medium red onion, chopped
• 1 large bell pepper, chopped
• 2 medium carrots, chopped
• 2 ribs celery, chopped
• 1/2 tsp. salt, divided
• 4 cloves garlic, pressed or minced
• 2 tbsp. chili powder
• 2 tsp. ground cumin
• 1 1/2 tsp. smoked paprika
• 1 tsp. dried oregano
• 1 large can (28 ounces) or 2 small cans diced tomatoes in their juices
• 2 cans (15 ounces each) kidney beans, rinsed and drained
• 1 can (15 ounces) black beans, rinsed and drained
• 2 cups vegetable broth or water
• 1 bay leaf

Instructions

1. In a large dutch oven warm water or vegetable broth.
2. Add onion, bell pepper, carrots, celery, 1/4 tsp. salt.
3. Cook, stirring occasionally for 7-20 minutes or until tender.
4. Add the garlic, chili powder, cumin, paprika, oregano.
5. Cook until fragrant about 1 minute.
6. Add the diced tomatoes and their juices, beans, vegetable broth and bay leaf.
7. Stir to combine.
8. Bring to a simmer and continue cooking for another 30 minutes stirring occasionally to maintain a gentle simmer.
9. If you would like a thicker texture you can use a potato masher or place 11/2 cups in a blender and blend until smooth.

Notes:

• Freezes really well so make extra to freeze.
• Adapted from Cookie and Kate

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Veggie Tacos

Author: Riley Shaia

Ingredients

• 1 medium zucchini
• 1 medium yellow squash
• 1 small yellow onion
• 1 red bell pepper
• 1 cup of frozen corn (fire roasted if possible)
• 1 tsp. cumin
• 1 tsp. chili powder, divided
• Salt and pepper to taste
• 1 14oz. can of black beans, drained
• Corn or Flour Tortillas
• Nacho "Cheese" Sauce

Instructions

1. Chop the veggies and mix with frozen corn.  Place in a bowl and add  the cumin, 1/2 tsp. chili powder and salt and pepper.  Mix to combine.
2. Place veggies on a baking tray lined with parchment paper or a silpat.  
3. Bake in a 400 degree oven for 10 minutes.  Stir and return to the oven for an additional 10 minutes.
4. Toss the remaining 1/2 tsp. chili powder with black beans and mix them into veggie mixture.  Return to the oven for 5 minutes to warm the beans.
5. Remove the veggies from the oven and place in warmed tortillas topped with nacho cheese sauce.

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Instant Pot Lasagna Soup

Author: Riley Shaia

Ingredients

• 4 cloves garlic, minced
• 1 cup veggies (combination of peppers, carrots, zucchini, etc.)
• 1/4 red lentils
• 1 cup tomato puree (can use marina sauce if no puree is available)
• 1 to 1 1/2 cups diced tomato
• 2 tsp. Italian seasoning
• 1/4 tsp. onion powder
• 1 tsp. garlic powder
• 1/2-3/4 tsp. salt
• 4 cups water or vegetable broth
• 5 oz. Explore Green Lentil Lasagna Noodle Sheets
• Dash of black and white pepper
• 1 Tbsp. nutritional yeast
• 1 cup packed spinach
• Pesto, lemon or fennel seeds to add in (optional)

Instructions

1. Add all the ingredients through lasagna to the instant pot making sure you break the lasagna sheets into small pieces.
2. Close the lid and cook on high pressure for 7 minutes.
3. Let the pressure release for 10 minutes naturally and then if there is still pressure in the pot release it manually.
4. Mix in the peppers
5. and nutritional yeast.
6. Taste and adjust the salt as needed.
7. Fold in the spinach and let sit for a minute.
8. Add in optional add-ins as desired.

Notes:

This is a great soup for a cold day and can be used as a main dish with the addition of a salad and some whole grain bread.