To inspire healthy eating during periods of quarantine, I have prepared a few examples of nutritious recipes that you can make with ingredients likely to be available. Anyone of these savory comfort recipes is sure to satisfy your cravings.

Chickpea and mushroom patties

Who doesn’t love a good burger? Skip the beef and try these chickpea and mushroom patties for a plant-based version that’s just as satisfying. The best part is that they’re easy to make, so you can have a healthy meal on the table in no time!

| serves 8 portions

Ingredients

• 80 g fresh or canned mushrooms, sliced or coarsely chopped
• 80 g onion, coarsely chopped
• 20 g garlic, chopped
• Oil, preferably rapeseed, olive, or sunflower
• 250 g canned chickpeas
• 10 g fresh parsley or 3 g dried
• 10 g mustard
• 40 g ground flaxseeds, 60 g of whole grain flour, or 2 whole eggs
• Pepper
• 30 g breadcrumbs

Method

1. In a frying pan, sauté the mushrooms, onion, and garlic in a small amount of oil. Season with a small amount of salt and heat or cook until the mushrooms are tender and lose water.
2. In a food processor or blender, blend the chickpeas into a paste.
3. Add the prepared mushrooms, parsley, and mustard, and blend again.
4. A little at a time, add the flaxseeds, flour, or eggs, and blend again, adding until the ingredients bind together well and can be easily shaped.
5. Add pepper to taste.
6. Shape the mixture into balls, coat them in breadcrumbs and flatten them to form patties.
7. Preheat the oven to 200 ºC and place the patties in a tray lined with parchment paper.
8. Bake until lightly browned on the outside.
9. If you prefer or do not have access to an oven, you can cook them in a non-stick frying pan with a little oil.
10. You may assemble the patties in a burger with whole grain bread, lettuce and tomato, or accompany them with whole-grain rice, baked potatoes, salad, or vegetables.

Green pea stew

Looking for an easy, healthy dinner? This green pea stew is perfect! It’s quick and simple to make, and it’s full of nutritious ingredients. Plus, it’s delicious and satisfying. So why not give it a try tonight? You won’t be disappointed!

| serves 4 portions

Ingredients

• 2 ripe tomatoes or 250 g canned tomatoes
• 1 garlic clove
• 1 carrot
• Oil, preferably rapeseed, olive, or sunflower
• 2 small bunches of coriander (chopped) or 5 g dried coriander leaves
• 200 g canned green peas
• 400 g canned black beans (or other beans)
• Sweet paprika and dried basil
• 4 eggs (optional)

Method

1. Skin and chop the tomato, crush the garlic, and cut the carrot into thin slices.
2. Add a drizzle of oil to a saucepan and sauté the tomatoes and garlic; add 1 bunch of chopped coriander and the carrot, and cook until soft.
3. Add the peas and black beans to the saucepan and 1 cup of water and season with paprika and dried basil. Cover with a lid and cook for 8 minutes.
4. Add the eggs. If you use them, cook for about 10–15 minutes more.
5. Add the remaining chopped coriander if you are using it. You may serve this with rice and sala.

Sauteed pasta with vegetables and canned tuna

Looking for a quick and easy weeknight dinner? This sauteed pasta with vegetables and canned tuna is the perfect solution! With just a few simple ingredients, you can have a delicious and healthy meal on the table in no time. Plus, it’s budget-friendly too! So give this dish a try tonight. You won’t be disappointed.

serves 6 portions

Ingredients

• 400 g whole grain pasta
• 50 ml oil, preferably rapeseed, olive, or sunflower
• 200 g broccoli, fresh or frozen
• 150 g onion, thinly sliced
• 30 g chopped garlic
• 80 g celery, thinly sliced (optional)
• 10 g dried thyme (optional)
• 200 g carrots, grated or cut into thin slices
• 150 g diced fresh tomatoes or 100 g canned tomatoes
• 300 g canned tuna
• Spices and pepper
• Soy sauce, preferably low sodium (optional)
• 30 g fresh basil or 5 g dried (optional)

Method

1. In a pot with plenty of water, cook the pasta according to the instructions on the package. Avoid overcooking to keep the nutritional properties and texture of the pasta. Cool the pasta under running water, drizzle with some oil and set aside.
2. Cook the broccoli in boiling water for 8 minutes (or 10 minutes for frozen broccoli), drain, and set aside.
3. Meanwhile, sauté the onion, garlic, and celery with a drizzle of oil for 5–8 minutes over medium heat. Add the dried thyme and carrot and cook for another 5 minutes over medium heat. Then add the tomato and tuna. Stir the sauce and let it cook for another 10 minutes, tasting and refining the flavors with herbs and spices if needed.
4. Add the pasta and broccoli to the sauce and stir until hot. Flavor with a small amount of low-sodium soy sauce if desired and served with finely chopped basil