Easy family-friendly recipes for busy weeknights and make-ahead meals

Three-Ingredient Lentil Soup

Prep time: 5 mins | Cook time: 25 mins |Serves: 3–4

Ingredients:

• 1 cup red lentils (rinsed)

• 2 medium carrots, chopped

• 3 garlic cloves

• 4 cups vegetable stock or water

• 1 tbsp olive oil

• Salt to taste

Method:

1. Add lentils, carrots, garlic and stock to a pot.

2. Bring to a boil, then reduce to a simmer.

3. Cook for 20–25 minutes until soft.

4. Blend until smooth.

5. Stir in olive oil and season before serving.

One-Handed Chicken Hummus Wraps

Prep time: 10 mins | Cook time: 0 mins | Serves: 2

Ingredients:

• 2 whole wheat wraps

• 1 cup cooked shredded chicken

• ½ cup hummus

• ½ cucumber, sliced

• Handful lettuce

Method:

1. Lay wraps flat and spread hummus evenly.

2. Add chicken, cucumber and lettuce.

3. Roll tightly, folding in edges.

4. Wrap in parchment for easier handling.

10-Minute Energy Bowl

Prep time: 5 mins | Cook time: 5 mins | Serves: 2

Ingredients:

• 2 cups cooked rice or quinoa

• 2 eggs

• 1 avocado, sliced

• 1 tbsp soy sauce

• 1 tsp sesame seeds

• Veggies if needed

Method:

1. Heat grains in a bowl.

2. Boil eggs to preference.

3. Top grains with eggs and avocado and other veggies of choice.

4. Drizzle soy sauce and sprinkle sesame seeds.

Freezer-Friendly Coconut Chicken Curry

Prep time: 10 mins | Cook time: 30 mins | Serves: 4

Ingredients:

• 500g chicken breast, diced

• 1 onion, chopped

• 2 tbsp curry paste

• 1 can coconut milk

• 1 tbsp oil

Method:

1. Heat oil, sauté onion until soft.

2. Add curry paste and cook for 2 minutes.

3. Add chicken and cook until sealed.

4. Pour coconut milk and simmer 25 minutes.

5. Cool and portion into freezer containers.

Hidden Veg Pasta Bake

Prep time: 15 mins | Cook time: 20 mins | Serves: 4

Ingredients:

• 250g pasta

• 1 zucchini, chopped

• 1 carrot, chopped

• 1 cup tomato sauce

• ½ cup grated cheese

Method:

1. Cook pasta and set aside.

2. Blend vegetables into tomato sauce.

3. Mix pasta with sauce.

4. Transfer to baking dish, top with cheese.

5. Bake at 180°C for 20 minutes.

Build-Your-Own Mini Tacos

Prep time: 15 mins | Cook time: 10 mins | Serves: 4

Ingredients:

• Mini taco shells

• 300g minced meat or beans

• ½ cup grated cheese

• 1 tomato, chopped

• Lettuce, shredded

Method:

1. Cook meat or beans with seasoning.

2. Arrange all ingredients separately.

3. Let everyone assemble their own tacos.

No-Sugar Date Oat Bars

Prep time: 10 mins | Cook time: 0 mins | Serves: 8 bars

Ingredients:

• 1 cup dates

• 1 cup oats

• 2 tbsp peanut butter

Method:

1. Blend all ingredients into a thick mixture.

2. Press into a lined tray.

3. Refrigerate for 2 hours.

4. Cut into bars.

One-Tray Roast Chicken and Veg

Prep time: 10 mins | Cook time: 40 mins | Serves: 4

Ingredients:

• 4 chicken thighs

• 2 potatoes, chopped

• 2 carrots, chopped

• 2 tbsp olive oil

• Salt, pepper

Method:

1. Preheat oven to 200°C.

2. Toss everything with oil and seasoning.

3. Spread on tray.

4. Roast for 40 minutes until golden.

Comfort Khichdi

Prep time: 5 mins | Cook time: 25 mins | Serves: 3

Ingredients:

• ½ cup rice

• ½ cup yellow lentils

• 4 cups water

• 1 tbsp ghee

• Salt

Method:

1. Wash rice and lentils.

2. Cook with water until soft and slightly mushy.

3. Stir in ghee and salt before serving.

Two-Ingredient Chocolate Mousse

Prep time: 10 mins | Chill time: 2 hrs | Serves: 4

Ingredients:

• 200g dark chocolate

• 1 cup whipped cream

Method:

1. Melt chocolate and cool slightly.

2. Fold gently into whipped cream.

3. Spoon into glasses.

4. Chill for at least 2 hours.