As a student, you often have little time, so we've compiled 5 nutritious and easy recipes for you - for everyone who has a lot to do or works late into the night.
Need inspiration for simple and nutritious meals? At ingarden, we're dedicated to making everyone's lives more nutritious. A simple serving of microgreens can enrich your meals with a wealth of valuable nutrients. With the new school year just around the corner, we've created a special guide with five easy and nutritious lunches for every day of the school week. These meals are packed with goodness, and your friends will love them too!
Monday: Caprese Sandwiches
1 person, 5 minutes
You need:
- 2 slices of ciabatta
- 1 tomato
- ½ mozzarella
- Balsamic vinegar
- a few basil leaves
- a handful of arugula microgreens
- Salt, freshly ground pepper
First, toast the ciabatta bread. While the bread is toasting, slice the tomatoes and mozzarella. Place the tomato slices on one of the toasted ciabatta slices. Top with the mozzarella and then drizzle with balsamic vinegar.
Finally, top with some basil and a handful of arugula microgreens. Place the other slice of ciabatta on top and enjoy. Bon appétit!
Tuesday: Fried rice with egg
1 person, 15 minutes
You will need:
- ½ cup rice
- Salt
- 2 tbsp sesame oil
- 1 clove of garlic
- 1 spring onion
- ½ green chili
- 1 egg
- 2 tbsp soy sauce
- sesame seeds
- a handful of red cabbage microgreens
First, cook the rice with a pinch of salt. While the rice is cooking, finely chop the garlic, spring onion, and green chili.
In the second step, fry the garlic, spring onion, and green chili in sesame oil for five minutes over medium heat until softened. Once the rice is cooked, add it to the frying pan. Increase the pan's heat.
Finally, crack an egg into the pan and stir it quickly until it begins to set. Stir in two tablespoons of soy sauce. Remove the pan from the heat and garnish with sesame seeds and a handful of red cabbage microgreens.
Wednesday: Toast with pear and Gorgonzola
1 person, 5 minutes
You need:
- 2 slices of ciabatta
- 1 small pear
- ½ cup Gorgonzola
- Honey
- Walnuts
- a handful of broccoli microgreens
Toast the ciabatta. While the bread is toasting, slice the pears and the Gorgonzola into thin slices.
Next, place the thin pear slices on the toasted ciabatta slices. Then, place the sliced Gorgonzola on top.
Garnish with walnuts and a handful of cress microgreens, and season with a little salt and pepper. Enjoy!
Thursday: Red Lentil Dahl
1 person, 20 minutes
You need:
- 1 tablespoon of vegetable oil
- 1 onion
- 2 cloves of garlic
- 1 can of tomatoes
- ½ cup water
- 1 cup red lentils
- 1 teaspoon of garam masala
- 1 teaspoon cumin
- 100g spinach
- Salt and freshly ground pepper, to taste.
- a handful of kale microgreens
Heat the oil in a pan over medium-high heat. Add the finely chopped onion and garlic. Fry for five minutes, until softened.
In the second step, add the canned tomatoes, water, and red lentils. Cook over medium heat for 10 minutes.
Then add the garam masala and cumin. Stir again and then add the 100g of spinach (fresh or frozen). Cook for another five minutes. Add more water if needed.
Finally, blend the ingredients with an immersion blender until smooth. Season with salt and pepper and garnish with a handful of kale microgreens. Enjoy!
Friday: Spaghetti with broccoli, lemon and mushrooms
1 person, 15 minutes
You need:
- 1 tsp olive oil
- 125g spaghetti
- salt
- 1 tablespoon of butter
- 1/2 onion
- 1 clove of garlic
- ½ cup crème fraîche
- 1 teaspoon vegetable broth
- Juice of ½ lemon
- 100g mushrooms
- 100g broccoli
- a handful of broccoli microgreens
Boil water and add 125g of spaghetti, a teaspoon of olive oil, and a pinch of salt. While the water is boiling, finely chop the onions, garlic, mushrooms, and broccoli.
Melt a tablespoon of butter in a pan over medium heat. Sauté the onion and garlic until soft, then add the vegetable stock, crème fraîche, and lemon juice.
Blanch the broccoli for five minutes, until soft. Once the pasta is cooked, drain it and set it aside.
Then add the chopped mushrooms and steamed broccoli to the pan and fry.
Add the cooked pasta to the pan and mix everything together. Season with salt and pepper and garnish with a handful of broccoli microgreens. Enjoy!
