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

Three-Ingredient Lentil Soup

• 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

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

• 2 whole wheat wraps

• 1 cup cooked shredded chicken

• ½ cup hummus

• ½ cucumber, sliced

• Handful lettuce

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

• 2 cups cooked rice or quinoa

• 2 eggs

• 1 avocado, sliced

• 1 tbsp soy sauce

• 1 tsp sesame seeds

• Veggies if needed

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

• 500g chicken breast, diced

• 1 onion, chopped

• 2 tbsp curry paste

• 1 can coconut milk

• 1 tbsp oil

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

• 250g pasta

• 1 zucchini, chopped

• 1 carrot, chopped

• 1 cup tomato sauce

• ½ cup grated cheese

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

• Mini taco shells

• 300g minced meat or beans

• ½ cup grated cheese

• 1 tomato, chopped

• Lettuce, shredded

1. Cook meat or beans with seasoning.

2. Arrange all ingredients separately.

3. Let everyone assemble their own tacos.

No-Sugar Date Oat Bars

• 1 cup dates

• 1 cup oats

• 2 tbsp peanut butter

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

• 4 chicken thighs

• 2 potatoes, chopped

• 2 carrots, chopped

• 2 tbsp olive oil

• Salt, pepper

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

• ½ cup rice

• ½ cup yellow lentils

• 4 cups water

• 1 tbsp ghee

• Salt

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

• 200g dark chocolate

• 1 cup whipped cream

1. Melt chocolate and cool slightly.

2. Fold gently into whipped cream.

3. Spoon into glasses.

4. Chill for at least 2 hours.