Midweek Meals: Food On The Table In Under 30 Minutes

Time is precious and so are your kids!

We’ve all seen those “hangry” faces as mealtime approaches. For kids that need feeding on the speedy, we’ve got a selection of tasty meals that can be whipped up and on the table in under 30 minutes. Don’t believe us? Give it a try….

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Kidney Bean Curry (Rajma)

The wonderful aromas of this staple Indian/Nepalese dish will mean your family will be asking for second helpings. It’s a healthy, filling meal, perfect for vegetarian and vegan households and can be knocked together in a jiffy for a hungry crowd. This recipe makes four servings and can be kept in the fridge for up to three days, or frozen to be reheated for another meal – saving even more time!

Ingredients

1 (2 inch) piece of fresh ginger, roughly chopped
1 large onion, roughly chopped
4 cloves garlic, roughly chopped
1 tbsp ghee (or butter)
2 tbsp vegetable oil
1 tsp dried chilli flakes
1 tsp cumin seeds
6 whole cloves
1 tsp ground turmeric
1 tsp ground cumin
1 tsp ground coriander
2 tomatoes, chopped into 2cm cubes (or 1 can of drained, tinned tomatoes)
1 tin of kidney beans, drained and rinsed
½ tsp white sugar
Salt to taste
1-3 tbsp water (as needed)
1½ tsp garam masala
Large handful of fresh coriander leaves, roughly chopped
250g rice, washed and drained

Method

1. Cook the rice according to the packet instructions.
2. Place the onion, ginger and garlic into a food processor (or use a stick blender) and puree to a rough paste.
3. In a large saucepan, warm the ghee (or butter) and oil over medium heat. Add the cloves and cumin seeds until the cumin seeds start to pop.
4. Add the onion paste to the saucepan and stir well to combine with the spices for 4-5 minutes until golden brown.
5. Stir in the turmeric, ground cumin, ground coriander, chilli flakes, sugar and a large pinch of salt. Cook for 1 minute stirring well to combine.
6. Add the tomatoes, stir well and cook for 3 minutes until the tomatoes soften.
7. Stir in the kidney beans and cover the saucepan. Cook for 7 minutes, stirring every few minutes.
8. Add a tablespoon of water at a time if the mixture becomes too dry.
9. Once the mixture has thickened, stir in the garam masala and the coriander leaves. Serve immediately with the rice.

Teriyaki Salmon & Soba Noodles

This delicious meal packs a fantastic flavour punch, whilst making sure your family gets a big dose of nutrition to boot. For us, it’s a perfect combination of Japanese elegance and moreish flavours. For vegan or vegetarian households, the salmon can be swapped out for firm tofu. This recipe makes two servings.

Ingredients – Soba Noodles

1 tbsp sesame seeds
200g soba noodles
2 tsp rice wine vinegar (or mirin)
5 tsp light soy sauce
1 tsp honey
2 tsp sesame oil
5 spring onions

Ingredients – Teriyaki Marinade

2 cloves garlic, crushed or minced
1 (1½ inch) piece of fresh ginger, grated
1 tbsp dark soy sauce
1½ tbsp light soy sauce
1 tbsp honey
1 tbsp rice vinegar (or mirin)
1 tsp sesame oil

Ingredients – Salmon

2 fillets of salmon
1 small carrot, peeled and cut into 1½cm disks
1 handful of fine green beans, washed and trimmed
Salt

Method

1. Preheat the oven to 200C.
2. Combine the ingredients for the teriyaki marinade in a mixing bowl.
3. Add the salmon and evenly coat in the marinade. Set aside.
4. Warm a dry saucepan over high heat and toast the sesame seeds until golden brown. Transfer to a small bowl to cool.
5. Bring a saucepan of water to the boil and add the soba noodles. Cook for 4 minutes (or according to the packet instructions).
6. Drain the noodles and transfer to a bowl of cold water to cool.
7. In a serving bowl, mix together the remaining ingredients (except the sesame seeds) for the soba noodles.
8. Drain the noodles and add to the serving bowl. Toss the noodles in the mixture to evenly coat and set aside to soak up the flavours.
9. Bring another saucepan of water to the boil. Add a large pinch of salt, the green beans and carrots. Cook for 5 minutes until tender.
10. While the vegetables cook, transfer each of the salmon fillets to separate, large squares of tin foil. Wrap the salmon in the foil to form an enclosed parcel.
11. Place the foil parcels on a baking tray and transfer to the oven*. Cook for 7 minutes (to keep it pink inside) or cook for 8-10 minutes (for well-cooked).
12. Once the vegetables are cooked, drain and set aside.
13. Remove the cooked salmon from the oven and set aside to rest.
14. Add the toasted sesame seeds to the noodles and toss to combine well.
15. Arrange the salmon alongside the cooked vegetables and serve immediately with the noodles.

*If you do not have an oven, the salmon can be steamed in a large saucepan as follows:

1. Tear off about a 60cm length of baking paper that is large enough to cover the base and the sides of the saucepan.
2. Fold the edges of the baking paper inside the saucepan so no liquids can escape.
3. Place salmon and the teriyaki marinade inside the baking paper.
4. Fold down the edges of the baking paper to enclose the salmon in a loose parcel.
5. Cover the saucepan and place over high heat for 5 minutes. Do not uncover.
6. Lower the heat to medium and cook for a further 5 minutes (to keep it pink inside) or cook for 8 minutes (for well-cooked).

Mediterranean Tuna Salad

It’s forever summer holiday time with this punchy, crunchy dish. Bring the light, fresh flavours of the Mediterranean coast into your home with this super quick and simple salad. This meal can be bulked out by adding boiled potatoes, olives or grated carrots. The recipe makes four servings and can be kept in the fridge for up to three days for a great packed lunch.

Ingredients

2 tins of tuna, drained
200g French or thin green beans
2 cans cannellini beans, rinsed
7 spring onions, sliced into 1 cm pieces
200g cherry tomatoes
60ml lemon juice
1 garlic clove, crushed
1 tsp Dijon mustard
1 tbsp virgin olive oil

Method

1. Bring a saucepan of water to the boil and add the green beans. Cook for 4 minutes, drain and transfer to a bowl of cold water. Set aside to cool.
2. Whisk together the lemon juice, garlic, mustard and oil in a small bowl. Season with salt and black pepper to taste.
3. Transfer the green beans to a large mixing bowl and add the tuna, tomatoes, cannellini beans and spring onions. Mix well to combine, breaking up the tuna into smaller pieces.
4. Drizzle the lemon and oil dressing over the tuna salad and toss well to evenly coat all of the vegetables. Serve immediately.

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