5 Healthy One-Pot Meal Recipes That Need Minimal Effort

Taking charge of your meals at home grants you greater control over your dietary choices compared to dining out. One-pot wonders can seamlessly integrate into your weight loss regimen, provided they’re simple to prepare and boast wholesome ingredients. The following meals not only offer ease of preparation but also align with weight loss goals, as they provide complete protein, a serving of veggies, moderate high-fiber carbs, and healthy fats. For those aiming to shed pounds and prioritize health, understanding precisely what goes into your food is crucial – a task easily achieved through homemade meals. Unlike with restaurant or store-bought options, where ingredient transparency can be lacking, crafting your own dishes ensures clarity.

Feeling daunted by the prospect of cooking nutritious meals at home? Fear not! Whether you’re a novice in the kitchen, a lover of fine cuisine, pressed for time, or catering to picky eaters in the family, preparing meals can be a breeze. One-pot wonders offer a fantastic starting point, being:

– Convenient

– Adaptable

– Swift

– Well-balanced

– Nourishing

Beyond their practicality, one-pot meals offer various health and developmental benefits. Let’s simplify:

1. Integrate vegetables seamlessly into sauces or dishes.
2. Boost nutritional content by enhancing less nutrient-rich ingredients.
3. Expand exposure to diverse foods, aiding in cultivating healthier eating habits and reducing picky eating tendencies.
4. Provide opportunities for children to experience different textures and consistencies, fostering oral motor skills and promoting healthier eating habits while minimizing picky eating.

Eggplant and tomato rice 

Eggplant and Tomato Rice, also known as Baingan Biryani, is a unique twist on the traditional biryani. This one-pot wonder combines eggplant, tomatoes, fragrant spices, and aromatic basmati rice. It results in a comforting and satisfying dish with layers of flavour, all prepared conveniently in a single pot. The marriage of tender eggplant, juicy tomatoes, and complex spices creates a hearty and wholesome meal, making it a delightful addition to your culinary repertoire.

Ingredients

• 1 medium eggplant, about 1 pound
• 1 large sweet onion, chopped (1 ½ cups)
• 3 vine tomatoes, seeded and chopped
• 4-6 garlic cloves, minced
• ¼ cup olive oil
• 2 teaspoons salt
• freshly ground black pepper
• 1 teaspoon dried oregano
• 1 bay leaf
• 1 cup long-grain white rice
• 2 cups chicken or vegetable stock
• ½ cup grated cheese (optional)
• 2 tablespoons ghee, optional
• 1-2 tablespoons minced parsley for garnish, optional

Instructions

1. Slice the eggplant crosswise into ½ inch slices, then cut into 1-inch pieces.
2. Preheat oil in a 12-inch oven-safe skillet over medium-high heat.
3. Add eggplant and stir to coat with the oil. The eggplant may soak up all of the oil; this is normal. Add 1 teaspoon of the salt and continue to saute for five minutes, until the eggplant has softened.
4. Add onions and saute for another five minutes. The eggplant and onion will both melt down slightly.
5. Add tomatoes and garlic and cook for an additional minute. Season with the remaining salt, black pepper, and oregano.
6. Add rice and bay leaf and stir to combine.
7. Stir in the stock, ensuring all of the rice is submerged (any vegetables sticking out is fine). Top with grated cheese and dot with butter.
8. Place in the oven, uncovered, and bake for thirty minutes, or until all the liquid has been absorbed.
9. Remove from oven and let cool slightly. Taste and adjust seasoning if necessary.
10. Garnish with parsley and serve!

Vegetable biryani

Vegetable Biryani is a fragrant and flavorful Indian dish that combines aromatic basmati rice with a medley of colourful vegetables and a blend of spices. This one-pot wonder is a celebration of Indian cuisine, offering a balanced and nutritious meal with a rich tapestry of flavours. The vegetables and rice are cooked together, infusing the dish with layers of taste and aroma, making it a hearty and satisfying vegetarian option that’s easy to prepare and enjoy.

Ingredients

• 2 cup basmati rice
• 1 cup green peas
• 2 pieces medium carrots diced into 1″ to 1 ½”
• 2 cups cauliflower florets 
• 1 cup green beans
• 2 large onions sliced
• ½ cup curd
• 1 tablespoon lemon juice
• ⅓ cup chopped fresh mint
• ⅓ cup chopped fresh cilantro
• 2-3 green chilies
• 2-3 cloves garlic minced
• 1 teaspoon black cumin seeds
• 2 tablespoons biryani masala (or more if needed)
• 1 tablespoon avocado oil or any other cooking oil
• 4 cups of water 
• salt to taste

Instructions

1. Soak rice in water and set aside for 15-20 min.
2. Heat oil in a large heavy bottom pot on medium to high heat. Add onions and saute them until caramelize (for about 8-10 min).
3. Put black cumin, minced garlic, and green chili and cook for about 1 min
4. Add cauliflower, carrots and French beans and saute for 6-8 min
5. Finally add yogurt, lemon juice, green peas and soaked rice: gently mix well.
6. Season the mixture with salt and biryani masala.
7. Add water or vegetable stock and bring mixture to a boil.
8. Then add freshly chopped mint and cilantro and simmer the biryani mixture on low heat for about 18-20 min.
9. Serve warm to enjoy this flavorful veg biryani.

Chicken and corn Stew

Stew is underrated. Many of us think stew is only for sick people. It is not. The best part is that you can always tweak the nutrient content of the stew by altering ingredients. It is filling, you can adjust the taste as per your choice, and a great option for dinner.

Ingredients

• 1 tbsp olive oil
• 2 potatoes diced
• 500 gm chicken breasts diced
• 4 cobs of corn cut off cob
• 2 stalks of celery diced
• 1 red onion diced
• 1 red pepper diced
• 4 cloves garlic minced
• 1 tsp salt
• 1/2 tsp paprika
• 1/2 tsp thyme
• 1/4 tsp pepper
• 4 cups chicken broth
• 1/4 cup fresh coconut cream
• 1 tbsp lime juice

Optional garnishes

• Chillies, sliced
• 2 green onions, sliced
• 2 tbsp chopped fresh cilantro

Instructions

1. Heat olive oil in a large pot over medium heat. Add potatoes and chicken, sauteing for 2-3 minutes until chicken is lightly browned.
2. Add in corn, celery, onion and red pepper, sauteing for 3-4 minutes until softened.
3. Add in garlic and spices, sauteing another minute until fragrant, then add in chicken broth. Bring to a boil, then simmer for 20 minutes. Meanwhile, prepare toppings of choice.
4. When the soup is done simmering, ladle out about 2 cups of the potatoes/corn/veggie mixture (just avoid the chicken) into a medium-sized bowl, and then use an immersion blender to roughly blend the mixture before adding back to the soup (this step is optional but really adds to the creaminess so I highly recommend!)
5. Stir in heavy cream and lime juice, then remove from heat. Serve in bowls, topping with garnishes of choice. Enjoy!

Hearty Salad

Salad is not boring if you are using the right salad dressing. It is a fantastic choice if you are trying hard to lose weight or to control blood sugar/cholesterol, cure fatty liver, PCOD, etc.

Ingredients

• 2 tablespoons honey
• 2 tablespoons apple cider vinegar
• 1 tablespoon Dijon mustard
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 2/3 cup olive oil
• 5 cups broccoli florets
• 1 1/2 cups seedless grapes, halved
• 4 tbsp cheese, grated (about 1 cup)
• 3/4 cup sliced almonds, toasted
• 1/2 cup thinly sliced red onion (from 1 small red onion)
• 5 fried chicken tenders, coarsely chopped (about 4 cups)

Directions

• Whisk together honey, vinegar, mustard, salt, and pepper in a large bowl until blended and smooth. Drizzle in oil, whisking until emulsified, 30 seconds. Stir in broccoli, grapes, cheese, almonds, and onion. Cover; chill for at least 2 hours or up to overnight. Stir in chicken before serving.

Desi khichdi

No matter how much you make a face, khichri is one of the best comfort foods for many. It is time tested easy to cook, a healthy & tasty one-pot meal.

If you are not a traditional khichri fan, you may try its other healthy variations.

Ingredients

• 1 cup basmati rice soaked for 15-30 minutes
• ½ cup small yellow lentils moong dal, soaked for 15-30 minutes
• 2 tablespoons ghee or oil of choice
• 1 ½ teaspoons cumin seeds
• 1 bay leaf
• 6 cups water
• 1 ½ teaspoons salt
• 1 teaspoon turmeric
• ⅛ teaspoon black pepper
• Ghee for serving

Instructions

1. Soak the basmati rice and small yellow lentils (moong dal) in cold water for 15-30 minutes. Drain, rinse and set aside.
   
2. Press the sauté button, then add the ghee or oil. Allow it a minute to heat up, then add cumin seeds and the bay leaf. When the cumin seeds turn brown, add the rice and lentils (moong dal) along with the 6 cups of water, salt and turmeric.
3. Secure the lid, close the pressure valve and cook for 12 minutes at high pressure.
4. Naturally release pressure for 20 minutes. Open the valve to release any remaining pressure.
5. Serve each bowl with a spoonful of ghee and a pinch of salt.

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