Cooking eco-friendly dinners that are also quick and tasty does not have to be difficult. Indeed, with the correct recipes and sustainable protein alternatives, you can cook delicious meals for your family or friends while lowering your carbon impact. Let’s go on a week-long culinary adventure where we’ll look at easy-to-make, eco-friendly supper options for up to four people.
Day 1: Mediterranean Chickpea Salad Protein: Chickpeas
Ingredients:
- 2 cans of chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 cup pitted olives
- 1/2 cup crumbled feta cheese
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
- In a large bowl, combine chickpeas, cherry tomatoes, cucumber, olives, and feta cheese.
- In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Serve chilled.
Day 2: Lentil Tacos Protein: Lentils
Ingredients:
- 1 cup dried green or brown lentils
- 2 cups vegetable broth
- 1 packet of taco seasoning
- Taco shells
- Toppings: lettuce, tomatoes, avocado, salsa, shredded cheese, sour cream (optional)
Instructions:
- In a saucepan, combine lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for about 20-25 minutes or until lentils are tender.
- Stir in the taco seasoning and cook for an additional 5 minutes.
- Fill taco shells with the cooked lentils and your choice of toppings.
Day 3: Pesto Pasta with Walnut Pesto Protein: Walnuts
Ingredients:
- 2 cups fresh basil leaves
- 1/2 cup walnuts
- 2 cloves garlic
- 1/2 cup grated Parmesan cheese
- 1/2 cup olive oil
- Salt and pepper to taste
- Cooked pasta of your choice
Instructions:
- In a food processor, combine basil, walnuts, garlic, and Parmesan cheese.
- While blending, slowly drizzle in the olive oil until you reach your desired consistency.
- Season with salt and pepper.
- Toss the pesto with cooked pasta and serve.
Day 4: Veggie Stir-Fry with Tofu Protein: Tofu
Ingredients:
- 1 block of firm tofu, cubed
- Assorted vegetables (e.g., bell peppers, broccoli, snap peas)
- 2 tablespoons soy sauce
- 1 clove garlic, minced
- 1 teaspoon ginger, minced
- 1 tablespoon vegetable oil
Instructions:
- Heat vegetable oil in a large skillet or wok over medium-high heat.
- Add tofu cubes and cook until golden brown on all sides. Remove from the skillet and set aside.
- In the same skillet, add garlic and ginger. Stir-fry for about 30 seconds.
- Add assorted vegetables and stir-fry until they’re tender yet crisp.
- Return the tofu to the skillet, add soy sauce, and toss to combine.
- Serve hot.
Day 5: Quinoa and Black Bean Burritos Protein: Black Beans
Ingredients:
- 1 cup quinoa
- 2 cups water or vegetable broth
- 1 can black beans, drained and rinsed
- 1 cup diced tomatoes
- 1/2 cup diced red onions
- 1/2 cup lettuce, shredded
- 1/2 cup salsa
- 4 large tortillas
Instructions:
- Rinse quinoa thoroughly and combine with water or vegetable broth in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes or until quinoa is cooked.
- In a large bowl, combine cooked quinoa, black beans, diced tomatoes, and red onions.
- Warm the tortillas and spoon the quinoa mixture onto each one.
- Top with shredded lettuce and salsa, then fold into burritos.
Day 6: Spaghetti Aglio e Olio with Roasted Chickpeas Protein: Chickpeas
Ingredients:
- 1 lb spaghetti
- 2 cans chickpeas, drained and rinsed
- 1/4 cup olive oil
- 4 cloves garlic, thinly sliced
- Red pepper flakes (to taste)
- Salt and black pepper (to taste)
- Fresh parsley, chopped (for garnish)
Instructions:
- Preheat your oven to 400°F (200°C).
- Toss chickpeas with olive oil, salt, black pepper, and red pepper flakes on a baking sheet. Roast for 20-25 minutes or until crispy.
- Cook spaghetti according to package instructions.
- In a pan, heat olive oil over medium heat. Add garlic and sauté until fragrant (about 1-2 minutes).
- Toss cooked spaghetti with the garlic-infused olive oil.
- Serve with roasted chickpeas and garnish with fresh parsley.
Day 7: Baked Salmon with Lemon-Dill Sauce Protein: Salmon (sustainable choice)
Ingredients:
- 4 salmon fillets
- 2 tablespoons olive oil
- Salt and black pepper to taste
- 2 lemons, sliced
- 2 tablespoons fresh dill, chopped
- For the sauce: 1/4 cup Greek yogurt, 2 tablespoons lemon juice, 1 tablespoon fresh dill, salt, and pepper to taste
Instructions:
- Preheat your oven to 375°F (190°C).
- Place salmon fillets on a baking sheet, drizzle with olive oil, and season with salt and black pepper.
- Arrange lemon slices on top of the salmon fillets and sprinkle with fresh dill.
- Bake for about 15-20 minutes or until the salmon flakes easily with a fork.
- While the salmon is baking, whisk together Greek yogurt, lemon juice, fresh dill, salt, and pepper to make the sauce.
- Serve the baked salmon with the lemon-dill sauce and your choice of side dishes.
With these recipes, you can prepare a week’s worth of tasty eco-friendly dinners for up to four people. They integrate sustainable protein sources while being quick and easy to make, making them ideal for hectic nights when you want to eat responsibly without losing taste. Thank you!