Quick and healthy recipes for dinner in 15 minutes

In an increasingly busy routine, finding time to prepare a healthy meal can seem challenging. We often end up opting for ready-made foods or ordering something delivered, which isn't always the best option for our health. However, preparing a healthy and delicious dinner at home doesn't have to be time-consuming. With the right ingredients and a few tips, you can create nutritious dishes in just 15 minutes.

How to prepare quick and balanced meals

Before we get into the recipes, it's important to understand a few basic principles to ensure that your meals are balanced. To put together a healthy and nutritious dish, the ideal is to follow a simple rule:

• ProteinsThey can be of animal origin, such as chicken, fish and eggs, or of plant origin, such as chickpeas, lentils and tofu.
• Complex carbohydratesInclude quality energy sources such as brown rice, sweet potatoes or quinoa.
• FibersAdd fresh or cooked vegetables such as spinach, broccoli, carrots or zucchini.
• Good fatsAvocado, olive oil and nuts provide healthy fats, essential for good nutrition.

Now that we know the basics of making a healthy dish, let's get to the recipes!

Chickpea salad with tuna

This salad is a quick and practical option for those who want a light dinner, but at the same time rich in protein and fiber.

Ingredients:

• 1 can of tuna in water (preferably without oil)
• 1 cup cooked chickpeas
• 1 diced tomato
• 1 cucumber, diced
• 1/2 red onion, chopped
• 1 handful of chopped parsley
• Extra virgin olive oil to taste
• Juice of 1/2 a lemon
• Salt and pepper to taste

Directions:

1. In a large bowl, mix together the chickpeas, tuna, tomatoes, cucumber and onion.
2. Season with olive oil, lemon juice, salt and pepper.
3. Finish with chopped parsley and serve. If you prefer, you can add green leaves such as rocket or lettuce.

This salad can be prepared in advance and stored in the fridge, making it even more practical for everyday use.

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September 24, 2024