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3 easy and nutritious recipes you can make in half an hour

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Get 3 meals for 2 for just £14.99 from Gousto

If you’re stuck in a rut of cooking the same old recipes, or if you’re short on time and you still want something healthy, we’ve got you covered. Here are 3 quick and nutritionally balanced tasty recipes from our friends at Gousto which you can cook at home in less than half an hour. 

Wholesome Salsa Verde Chicken & Wheat Berry Broth

Harissa Hummus, Roasted Veg & Freekeh Salad (vegetarian)

Curried Coconut, Quinoa, Roasted Cauliflower & Kale (vegan)

 

Wholesome Salsa Verde Chicken & Wheat Berry Broth

Healthy chicken recipe

Serves 2. Ready in 25 minutes.

Ingredients you’ll need:

250g-300g British chicken

1 courgette

1 roast leek

130g wholegrain wheat berries

10g fresh parsley

15 capers

80g green beans

1 clove of garlic

1 chicken stock cube

1 tbsp whole grain mustard

1 lemon

Olive oil

Salt and pepper

Instructions

  1. Preheat the oven to 200°C / 425°F/ Gas 7 and boil a kettle. Wash the leek carefully to remove any grit, then top, tail and slice into rounds. Trim, then slice the courgette. Add both to a baking tray with a drizzle of olive oil and a pinch of salt and pepper. Put the tray in the oven for an initial 10-15 min or until step 3.
  2. Add the wheat berries to a pot with plenty of boiled water and a pinch of salt. Cook over a high heat for 10-12 min, then drain and set aside.
  3. Meanwhile, slice the large chicken breast in half, as if you were cutting a burger bun, so you are left with two thinner pieces. Remove the tray of vegetables from the oven and add the chicken. Season with a pinch of salt and pepper and return the tray to the oven for 15 min or until the chicken is cooked through.
  4. Meanwhile, re-boil a kettle. Chop the parsley finely, including the stalks, and add to a pestle & mortar with the capers, 2 tbsp warm water and a generous pinch of salt. Grind to a paste, then add 1 tbsp olive oil and mix to combine – this is your salsa verde.
  5. Cut the green beans in half. Peel and finely slice a clove of garlic. Dissolve the chicken stock cube in 500ml boiled water.
  6. Heat a large, wide-based pan with a drizzle of olive oil over a medium heat. Once hot, add the sliced garlic and cook for 30 sec or until fragrant. Add the chicken stock, wholegrain mustard and the juice of ½ lemon and bring to the boil over a high heat.
  7. Once boiling, add the green beans to the broth and cook for 2 min or until tender. Add the drained wheat berries and the roasted vegetables to the pan. Season with a pinch of salt and pepper and give everything a gentle mix up – this is your wheat berry broth.
  8. Slice the chicken finely and cut the remaining lemon into wedges. Serve the wheat berry broth in bowls topped with the sliced chicken. Drizzle the salsa verde over the chicken and garnish with a wedge of lemon. Enjoy!

 

Harissa Hummus, Roasted Veg & Freekeh (veggie friendly)

Harissa hummus vegetarian recipe

Serves 2. Ready in 25 minutes.

Ingredients you’ll need:

75g of freekeh

1 red onion

120g butternut squash cubes

400g of tinned chickpeas

1 clove of garlic

1 lemon

1tbsp tahini

20h harissa paste

1 carrot

10g fresh mint

50g rocket

15g pumpkin seeds

5g black sesame seeds

½ teaspoon chilli flakes

Olive oil

Salt and pepper

Instructions:

  1. Preheat the oven to 220°C/ 200°C (fan)/ 425°F/ Gas 7. Rinse the freekeh, then add it to a pot with plenty of cold water and bring to the boil over a high heat. Cook for 20-25 min or until tender but with a bite, then drain and return to the pot.
  2. Meanwhile, peel and cut the red onion into wedges and add to a baking tray with the butternut squash cubes. Add a drizzle of olive oil and a pinch of salt. Give everything a good old mix up and put in the oven for 20-25 min or until softened and golden.
  3. Meanwhile, drain and rinse the tinned chickpeas (set aside a handful to use for garnish!). Peel and roughly chop the garlic.
  4. Add the chickpeas to a food processor with the chopped garlic, 50ml cold water and the juice of ½ lemon. Add the tahini, 2 tbsp olive oil and the harissa paste (Can't handle the heat? Go easy!). Add a very generous pinch of salt and whizz for 1-2 min or until fully combined and smooth – this is your harissa hummus.
  5. Top, tail, peel and grate the carrot. Remove the mint leaves and chop finely, discarding the stems.
  6. Once the freekeh is cooked, drain and return it to the pot. Once the roasted vegetables are golden, add them to the freekeh with the chopped mint and grated carrot. Season with a pinch of salt and pepper – this is your roasted veg & freekeh salad.
  7. Wash the rocket and pat it dry, then add it to a bowl and squeeze over the juice of the remaining lemon.
  8. Dollop the harissa hummus onto plates and spread it out with the back of a spoon. Sprinkle the hummus with the remaining chickpeas, pumpkin seeds, black sesame seeds and chilli flakes (Can't handle the heat? Go easy!). Serve the lemony rocket and roasted veg freekeh to the side and enjoy!

 

Curried Coconut Quinoa, Roasted Cauli & Kale (vegan friendly)

Curried coconut quinoa recipe

Serves 2. Ready in 30 minutes.

Ingredients:

1 cauliflower

50g solid coconut cream

1 tbsp curry powder

15g fresh root ginger

1 tsp ground turmeric

130g quinoa

1 vegetable stock cube

1 tsp nigella seeds

30g sultanas

5g coriander

120g shredded kale

2 shallots

1 tbsp garam masala

You’ll also need: pepper, salt, vegetable oil

Instructions:

  1. Preheat the oven to 200°C/ 180°C (fan)/ 400°F/ Gas 6. Cut the cauliflower from the stem into bite-sized pieces and add it to a baking tray. Drizzle the cauliflower with vegetable oil, season generously with salt and pepper and sprinkle the nigella seeds over it. Put the tray in the oven for 20 min or until the cauliflower is golden and crisp.
  2. Meanwhile, boil a kettle. Peel and finely dice the shallots. Peel (scrape the skin off with a teaspoon) and finely chop (or grate) the ginger.
  3. Heat a large, wide-based pan (preferably non-stick) with a matching lid, with a drizzle of vegetable oil over a medium heat. Once hot, add the diced shallot and cook for 3 min until beginning to soften.
  4. Meanwhile, remove the solid coconut cream from its sachet and chop it roughly. Dissolve the chopped coconut cream and the vegetable stock cube in 500ml boiled water – this is your coconut stock. Once the shallots have softened, add the curry powder, garam masala, turmeric and chopped ginger and cook for 1 min or until fragrant.
  5. Add the quinoa, your stock and the sultanas to the pan, cover with a lid, and cook for 10-15 min until the quinoa is tender and a thick sauce remains.

Tip: if the quinoa is looking a little dry, add a splash of water to loosen the sauce.

  1. Once the quinoa is done, add the shredded kale to the pan and cook, covered for 5 min further or until the kale is tender. Taste for seasoning, adding more salt and pepper if needed – this is your curried coconut quinoa.
  2. Meanwhile, take pick the coriander leaves from their stalks, discarding the stalks.
  3. Serve the roasted cauliflower over the curried coconut quinoa and garnish with the coriander leaves.

 

How to portion your plate

Balanced plate portion

Getting the right balance in your diet is the best way to ensure your body is getting the nutrients it needs. This helpful chart shows how your plate should look. The protein is essential to help your cells grow and repair and to produce hormones and enzymes. Carbs are the main fuel for your brain and body, and should ideally be a source of fibre. Your trusty fruit and veg give you the bulk of your vitamins and minerals. You also need

Healthy fat (oil, omega-3, butter, cheese) to help insulate your body, protect organs and help produce hormones.

For more healthy recipe ideas, click here.

As a PureGym member, you can get 3 meals for 2 people for just £14.99 delivered straight to your door. To redeem the offer, log in to our website and visit our Member Benefits area.

 

About Gousto:

Gousto deliver exciting recipes and the fresh ingredients straight to your door. You can choose recipes that match your dietary requirements and lifestyle, whether that means family-friendly, vegetarian, plant-based, gluten-free or Boost & Balance: recipes with at least 2 of your 5-a-day and lower calories, like this delicious dish. They now also have brand new Ten To Table range so you can serve up a healthy dish in ten minutes flat!

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