Quick and healthy: 8 easy meals recipes

Orange lentil and pumpkin soup

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Lentil and pumpkin soup

(Photo: Yaron Brener)

• 600 grams (about 1⅓ pounds) pumpkin, cut into small cubes or processed in a food processor
• 500 grams (about 1.1 pounds) red lentils, soaked for 4 hours and drained
• 1 bunch Swiss chard, white stems diced and green leaves roughly sliced into strips
• 6 tablespoons canola oil
• 10 garlic cloves, crushed
• 1 heaping tablespoon paprika
• 2 dried sweet red peppers, sliced into rings
• 3 liters (about 12¾ cups) water or vegetable stock
• 2 tablespoons Atlantic sea salt
• 1 tablespoon cumin

1. Heat the oil in a deep pot and lightly fry the crushed garlic. Add the white stems of the Swiss chard and fry briefly.
2. Add the pumpkin and paprika and cook for about 2 minutes. Add the lentils, followed by 3 liters of water or vegetable stock.
3. Bring to a boil, reduce the heat and skim off any foam that rises to the surface. Cover and cook for about 30 minutes, until the lentils and pumpkin are soft.
4. Add the salt, cumin and green Swiss chard leaves. Taste, adjust seasoning if needed and serve.

Quick chickpea and onion stew

Quick chickpea and onion stew

(Photo: Dorit Mano-Talor)

• A little oil, for frying
• 1 onion, chopped
• 1 cup cooked chickpeas; canned is fine
• ½ cup water
• A little salt
• A little freshly ground black pepper

1. Pour a little oil into a pot and cook the onion over low heat until it turns a deep brown.
2. Add the chickpeas, water, salt and pepper. Bring to a boil, reduce the heat and cook until the water has completely evaporated.

Quick chraimeh in 10 minutes

Chraimeh

(Photo: PR)

• 4 fish fillets, such as sea bream, grouper, amberjack or any fish you like
• 3 tablespoons tomato paste
• 20 garlic cloves, crushed
• Salt and freshly ground black pepper, to taste
• 3 tablespoons sweet paprika
• 2–3 tablespoons hot paprika, to taste
• ¼ cup canola oil

1. Heat the oil in a skillet over low heat. Add both types of paprika and stir. Add the crushed garlic, salt and pepper, and mix. Stir in the tomato paste, then add ¼ cup water and mix well.
2. Place the fish in the skillet, skin-side down, and cook for about 10 minutes. Serve hot with plenty of sauce and challah.

Vegetable soup with couscous and chickpeas

Vegetable soup with couscous and chickpeas

(Photo: Boaz Lavi)

• 1 cup instant couscous
• 1 tablespoon olive oil
• ½ teaspoon salt
• 1¼ cups boiling water

• 3 tablespoons olive oil
• 1 onion, peeled and finely diced
• 3 garlic cloves, peeled and sliced
• 2 medium carrots, peeled and thinly sliced
• 3 small zucchini, washed and thinly sliced
• ⅔ cup frozen chickpeas
• 4 cups boiling water
• 1 level tablespoon salt
• Optional: a little finely ground white pepper

1. Prepare the couscous: Combine the couscous, olive oil and salt in a heatproof bowl. Add the boiling water, stir, cover and set aside.
2. Heat 2 tablespoons of the olive oil in a medium pot over high heat. Fry the onion until golden. Add the remaining tablespoon of olive oil and the garlic, and cook until lightly golden.
3. Add the carrots, zucchini, chickpeas, boiling water, salt and white pepper, if using. Cover and bring to a boil. Reduce the heat to low and cook for another 5 minutes.
4. Meanwhile, check the couscous and fluff the grains with a fork.
5. Serve the hot vegetable soup with the couscous.

• To make the soup as quickly as possible, use a food processor fitted with a slicing blade for the carrots and zucchini.
• Be sure to add exactly 1 liter, or 4 cups, of boiling water, and no more.
• The couscous and soup can be stored separately in airtight containers in the refrigerator for up to 4 days.

Stir-fried chicken breast strips

Stir-fried chicken breast strips

(Photo: Ester Doron Zarfati)

• 500 grams (about 1.1 pounds) chicken breast, sliced into strips
• 6 tablespoons teriyaki sauce
• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 level teaspoon sweet paprika
• 1 tablespoon canola oil, plus a little more for frying
• Sesame seeds

1. Place the chicken strips, teriyaki sauce, salt, pepper, paprika and oil in a bowl and mix until evenly coated.
2. Heat a little oil in a skillet. Add the seasoned chicken along with the sauce and stir-fry until the chicken is browned and cooked through.
3. Sprinkle generously with sesame seeds, cook for another minute and serve.

Oven-roasted salmon with mustard and honey

Salmon with mustard and honey

(Photo: Ruthie Rousso)

• Salmon fillet, skin on, either one large piece or individual portions
• Dijon mustard
• Honey
• Salt
• Black pepper

1. Preheat the oven to 400°F (200°C).
2. Arrange the salmon on a baking sheet lined with parchment paper, skin-side down. Season with salt and pepper.
3. Mix the mustard and honey in roughly a 2:1 ratio. Spread generously over the salmon.
4. Bake for 20 minutes.

Israeli couscous with broccoli and carrots

Israeli couscous with broccoli and carrots

(Photo: Efrat Siatchi)

• 2 tablespoons oil
• 1 medium onion, chopped
• 3 cups broccoli florets, chopped
• 2 medium carrots, finely diced
• 2 cups Israeli couscous
• 1 teaspoon salt
• 1 teaspoon soup powder, optional
• Pinch of black pepper
• 2½ cups boiling water

1. Heat the oil in a pot and fry the onion until lightly golden.
2. Add the broccoli and carrots, season with a little salt, stir, cover and cook over medium-low heat for about 10 minutes, stirring occasionally.
3. Add the Israeli couscous, salt, soup powder and black pepper, and stir. Pour in the boiling water and bring to a boil over high heat.
4. Reduce the heat, cover and cook for 10 minutes. Turn off the heat and let the pot stand, covered, for 5 minutes before serving.

Hearty barley soup

Barley soup

(Photo: Yaron Peled)

• A little oil, for frying
• 1 cup pearl barley, rinsed and drained
• 2 potatoes, peeled and cut into small cubes
• 1 large onion, finely chopped
• 1 carrot, peeled and cut into small cubes
• 1 medium kohlrabi, peeled and cut into small cubes
• ½ cup finely chopped parsley
• 1 teaspoon salt
• ½ teaspoon black pepper
• 6 cups water or chicken stock

1. Heat a little oil in a large pot and fry the onion until lightly golden. Add the barley and stir.
2. Add all the remaining ingredients except the water and mix well.
3. Pour in the water and bring to a boil. Reduce the heat to low, cover and cook for 45–60 minutes, until the barley is tender. Check the liquid level occasionally and add a little more water or stock if needed.