Lean meals don't have to be tasteless or boring. And we will prove it! All the details are in the article.

Hearty and tasty: 5 lean dinners for the whole week

1. Lentil and vegetable curry

Ingredients

  • 1 cup red lentils;
  • 2 cups vegetable broth;
  • 1 can of chopped tomatoes;
  • 1 can of chickpeas;
  • 1 onion, chopped;
  • 2 cloves of garlic;
  • 2 cups chopped vegetables (zucchini, carrots and bell peppers);
  • 1 tablespoon curry powder;
  • salt and pepper - to taste.

Cooking
  1. Saute onion and garlic in a large saucepan until soft.
  2. Add chopped vegetables and cook until soft.
  3. Add curry powder and cook for a few minutes.
  4. Pour in the vegetable broth, add the diced tomatoes and lentils.
  5. Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes until the lentils are cooked through.
  6. Add chickpeas and cook for 5 more minutes. Pepper and salt.
  7. Serve with rice or crispy bread.

2. spicy fish tacos

Ingredients
  • 250 g white fish (tilapia or cod);
  • 1 tablespoon chili powder;
  • 1 teaspoon of cumin;
  • 0.5 teaspoon of garlic powder;
  • 0.25 teaspoon cayenne pepper;
  • 8 corn tortillas;
  • shredded cabbage or lettuce;
  • salsa - to taste;
  • lime slices;
  • salt and pepper - to taste.
Cooking
  1. Preheat oven to 190 degrees. 
  2. Mix chili powder, cumin, garlic powder, cayenne pepper, salt and black pepper.
  3. Rub the spice mixture on both sides of the fish.
  4. Place the fish on a baking sheet and bake for 10-15 minutes or until tender.
  5. Warm the tortillas in the oven for a few minutes.
  6. Put a piece of fish in each flatbread and top with shredded cabbage or lettuce, salsa and a pinch of lime.

3. Vegetarian shepherd's pie

Ingredients
  • 2 cups boiled lentils ;
  • 1 onion, chopped;
  • 2 cloves of garlic;
  • 2 cups chopped vegetables (carrots, celery, and peas)
  • 2 tablespoons of tomato paste;
  • 1 tablespoon flour;
  • 1 cup vegetable broth;
  • 2 cups mashed potatoes;
  • salt and pepper - to taste.
Cooking
  1. Preheat oven to 190 degrees. Saute onion and garlic in a large skillet.
  2. Add chopped vegetables and cook until soft.
  3. Stir in tomato paste and flour. Gradually add the vegetable broth, stirring constantly, until the mixture thickens.
  4. Add cooked lentils and season with salt and pepper to taste.
  5. Pour the lentil mixture into a baking dish and top with the mashed potatoes.
  6. Bake for 25-30 minutes until the potatoes are lightly browned.


4. Pumpkin and black bean tacos

Ingredients
  • 1 tablespoon of olive oil;
  • 1 onion, chopped:
  • 3 cloves of garlic;
  • 1 pumpkin, peeled and diced;
  • 1 can of black beans;
  • 1 teaspoon ground cumin;
  • 0.5 teaspoon of chili powder;
  • 0.25 teaspoon smoked paprika;
  • 8 corn tortillas;
  • 0.5 cup grated cheddar cheese
  • sauce - to taste. 
Cooking
  1. Preheat oven to 190 degrees. 
  2. Heat olive oil in a large skillet over medium heat. Add onion and cook until soft, about 5 minutes.
  3. Add garlic and cook for another minute.
  4. Add pumpkin, black beans, cumin, chili powder, and smoked paprika to skillet. Cook for 10-15 minutes until pumpkin is soft.
  5. Spread a spoonful of the sauce on the bottom of the baking dish.
  6. Heat the tortillas in the microwave or in a frying pan until they are soft. Place a spoonful of the pumpkin-nut mixture on each tortilla, then roll tightly and place seam-side down in a baking dish.
  7. Drizzle the tortillas with the remaining sauce, then sprinkle with grated cheddar cheese.
  8. Bake for 20-25 minutes or until cheese is melted and bubbling.

5. Pasta with spinach and mushrooms

Ingredients
  • 200 g pasta (spaghetti or fettuccine);
  • 2 tablespoons of olive oil;
  • 0.5 bulbs;
  • 3 cloves of garlic;
  • 200 g mushrooms;
  • 1 cup fresh spinach ;
  • 100 ml glass of vegetable broth;
  • 100 ml glass of heavy cream;
  • 200 g glass of grated Parmesan cheese;
  • salt and pepper - to taste.
Cooking
  1. Cook pasta according to package instructions until al dente. Drain water and set aside.
  2. Heat olive oil in a large skillet over medium heat. Add onion and sauté until translucent, about 3-4 minutes. Add garlic and mushrooms, cook for another 3-4 minutes, until mushrooms are soft.
  3. Add chopped spinach to the pan and stir until soft.
  4. Pour the vegetable broth into the pan and bring to a boil. Pour in heavy cream and stir.
  5. Add the cooked pasta to the skillet and stir to coat with the sauce.
  6. Sprinkle with grated cheese and stir until melted. Pepper and salt.