Healthy, Quick and Easy Summer Dinners

With milder temperatures and lighter evenings, summer is the perfect time to refresh your midweek dining repertoire. For those looking for nutritious, flavorful meals that don’t take hours to prepare, we have five recipes for you to try.

Featuring a range of cuisines from Indian to Chinese to classic Italian pastas, these family recipes are packed with goodness, featuring green leafy vegetables like kale, spinach and cavolo nero. On the table in less than 30 minutes, they’re ideal for serving after a busy day at work and school, for easy weekend entertaining in the garden with family and friends.

Choose from Indian favorites, saag channa masala and creamy potato and kale curry, or family-style fajitas with a vegetarian twist – Cavolo Nero Vegetarian Fajitas. Bring a fresh twist to pasta night with Chili, Shrimp and Kale Linguine, or try Sticky Chicken, Kale and Rice, a takeout classic with a healthy makeover. There is something for all tastes and desires.

Creamy Potato and Kale Curry is perfect for batch cooking because it can be made in advance and frozen. It is also vegetarian and contains three in five per day, plus it is low in fat and a source of fiber.

For those looking for an easy yet nutritious Monday night dinner, saag channa masala is a tasty plant-based option. With less than 300 calories per serving, two out of five per day and ready in less than 30 minutes, it will start the week off right.

Sticky chicken, kale and rice make a delicious yet nutritious takeout alternative. Kale adds a vitamin boost to rice that has less than 500 calories per serving, while being low in saturated fat and high in protein to keep you feeling full longer.

For pasta lovers, chilli, prawn and kale linguine is a tasty meal prepared in just 20 minutes, makes two out of five a day and is also high in protein. If you don’t have shrimp, try using chicken, or to make it vegetarian, opt for tofu.

For Friday fajitas revisited with a vegetarian twist, Cavolo Nero Vegetarian Fajitas are the perfect choice. Made with black beans and juicy avocados, it’s suitable for vegetarians and a source of fiber and protein. Just make sure you have enough wraps for everyone.

Saag Channa Masala

Serves:4

Preparation time: 5 minutes | Cooking time: 20 minutes

Ingredients:

2 tablespoons of vegetable oil

1 teaspoon of cumin seeds

1 teaspoon of mustard seeds

1 teaspoon chili flakes

1 teaspoon ground coriander

1 teaspoon of turmeric

2 leeks, washed and sliced

1 thumb-sized knob of grated ginger

3 cloves of garlic, sliced

6 chopped tomatoes

1 can of 400 ml drained chickpeas.

100 ml coconut cream

200 g spinach, roughly chopped

Method:

1. Add the oil to a large skillet and heat over medium heat. Add the cumin and mustard seeds. When they start to pop, add the chili flakes, coriander and turmeric.

2. Stir for a few seconds, then add the leeks. Fry for about 6-7 minutes until soft and golden brown.

3. Add the garlic and ginger and stir for a few more minutes, then add the chopped tomatoes and 200ml of water.

4. Cook for another 5 to 6 minutes then add the chickpeas and coconut cream. Cover and simmer for 5 minutes, adding the spinach for the last 2 minutes.

5. Season to taste.

Cooks’ Council: This delicious and healthy meal is excellent served with flatbreads or rice.

Creamy Potato and Kale Curry

Serves:4

Preparation time: 5 minutes | Cooking time: 20 minutes

Ingredients:

600g firm potatoes, peeled and cut into 1-inch cubes OR 600g salad potatoes (halved if large)

2 tablespoons of vegetable oil

1 teaspoon of cumin seeds

2 leeks, cleaned and trimmed

1 teaspoon of turmeric

1 teaspoon ground coriander

3 cloves of garlic, grated

½ teaspoon chili flakes

5 tomatoes, cut into large cubes

200g rinsed split red lentils

500 ml vegetable stock

1 x 400 ml low-fat coconut milk

250 g bag of kale, trimmed

1 teaspoon of garam masala

Method:

1. Add the potatoes to a large saucepan. Cover with boiling water and cook for 8 to 10 minutes or until just tender. Draining.

2. Meanwhile, add the oil and cumin seeds to a pan. Let them sizzle to release their aromas.

3. Now add the leeks and the rest of the spices and fry for about 5 minutes until soft.

4. Add the garlic and chilli flakes, mix and fry for another minute.

5. Add the chopped tomatoes and mix.

6. Now add the red lentils, broth, coconut milk and simmer for 10 minutes.

7. Add the cooked potatoes, kale and additional water if necessary (300ml), then cook for a further 5 minutes.

8. Finally, season to taste and add the garam masala

Cooks’ Council: This is a hearty and substantial dish so there is no need for additional crabs. A vegetable side dish or raita is perfect. Excellent for freezing.

Sticky Chicken, Kale and Rice

Serves:4

Preparation time: 5 minutes | Cooking time: 20 minutes

Ingredients:

For the sauce:

3 tablespoons of soy sauce reduced in salt

7 tablespoons of Sriracha

1 tablespoon of rice vinegar

2 tablespoons of maple syrup

4 skinless chicken breasts (750g)

3 leeks cleaned, trimmed and sliced

3 cloves of garlic, sliced

400 g pre-cooked basmati rice

200 g frozen peas

250g kale

Method:

1. To cook the chicken: Mix the sauce ingredients in a jar. Add ¼ of the sauce to a bowl, add the chicken and coat well. Place the chicken under the grill. Cook for 12 to 13 minutes, turning several times until cooked through.

2. Meanwhile, add the leeks to a large skillet with the oil. Cook over medium heat for about 5 minutes until tender. Now add the garlic and fry for another minute.

3. Add the pre-cooked rice, peas and kale, stir well and cook for 3-4 minutes.

4. Finally, add the reserved sauce and stir to coat the rice.

5. Season to taste then serve the rice with the chicken.

Cooks’ Council: You can double the amounts of sauce and reserve half to pour over the chicken and rice at the end for extra flavor and stickiness.

Linguine with Kale and Shrimp

Serves:4

Preparation time: 5 minutes | Cooking time: 20 minutes

Ingredients:

200 g linguine

1 tablespoon of olive oil

2 leeks, cleaned and sliced

3 cloves of garlic, sliced

250 g cooked cold water shrimp

1 teaspoon of smoked paprika

1 red pepper, seeded and finely chopped

1 teaspoon dried oregano

6 tomatoes, roughly chopped

2 tablespoons sun-dried tomato paste

75 ml of water

200g bag of black cabbage

Method:

1. Cook linguine according to package directions.

2. Add the olive oil and leeks to a large skillet and heat over medium heat. Fry for about 5-6 minutes until soft and golden brown.

3. Add the garlic and stir for another minute, then add the spices, shrimp and cook over high heat, stirring frequently for 1 minute.

4. Now add the chopped tomatoes, sun-dried tomato paste and water, stir and simmer (covered) for 5 minutes.

5. Transfer the cavolo nero to the sauce and simmer for another 2-3 minutes until softened.

6. Season to taste and add the pasta. Stir to combine.

Cooks’ Council: You can swap the shrimp for chicken or crispy tofu for a vegan version of this delicious meal.

Vegetarian Kale Fajitas

Serves:4

Preparation time: 5 minutes | Cooking time: 15 minutes

Ingredients:

4 flour or corn tortillas

2 red onions, cut into strips

1 tablespoon of vegetable oil

3 cloves of garlic, sliced

1 teaspoon of ground cumin

2 teaspoons of smoked paprika

Add a pinch of chili flakes

1 teaspoon ground coriander

2 peppers, cut into slices.

1 can of 240 g black beans, drained and rinsed

2 tablespoons sun-dried tomato paste

200g bag of black cabbage

1 ripe avocado, sliced

3 tablespoons low-fat sour cream

Method:

1. Preheat the oven to 180°C and wrap 4 medium tortillas in foil.

2. First, cut the onion into strips then add it with the oil to a pan. Fry over medium heat for 7-8 minutes until soft.

3. Now add the garlic and spices, mix and cook for a minute, then add the pepper to the pan. Cook for 5 minutes, then add the black beans, dried tomato paste and cavolo nero.

4. Stir and cook for another 2 to 3 minutes.

5. Meanwhile, place the tortillas in the oven to warm for 5 minutes.

6. Season to taste.

7. Serve tortillas with fajita mix, avocado and sour cream.

Cooks’ Council: Black beans can be swapped for chickpeas or sweet corn.

Recipes from www.discovergreatveg.co.uk