Research conducted by the American Academy of Paediatrics emphasises the importance of family meals in promoting healthy eating habits, improving family communication, and building positive relationships. Furthermore, research published in JAMA Paediatrics found that children who eat regular family meals consume more fruits, vegetables, and fibre and are less likely to engage in disordered eating behaviours.
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Taking out the time to prepare healthy and delicious meals for the family can be overwhelming, particularly for busy parents. However, it must be an important aspect of your lifestyle to prioritise nutritious meals to promote the overall health and well-being of your family.
Read below to explore some of the easiest and most nutritious family meal ideas that you can prepare quickly.
4 Quick and Nutritious Family Meal Recipes for Busy Parents
Enjoying nutritious meals is not only beneficial in providing essential nutrients for growth but also gives the opportunity to spend quality time bonding as a family. From one-pot pasta to spinach curry, below are some of the best recipes that you must try.
One-Pot Pasta
To prepare this, you will need the following ingredients:
- Whole-wheat pasta
- Assorted vegetables, such as bell peppers, broccoli, and cherry tomatoes
- Vegetable broth
- Olive Oil
- Garlic
- Grated Parmesan cheese
In a pan, simply start by sautéing garlic in some olive oil and adding the assorted vegetables to it. Then add the pasta and pour in the vegetable broth. Now continue to stir and simmer until the pasta is cooked and the vegetables are boiled. Top with some grated parmesan cheese and enjoy.
Vegetarian Chilli
You will need the following ingredients to make this tempting recipe:
- Kidney beans
- Black beans
- Diced tomatoes
- Diced onions
- Diced bell peppers
- Corn
- Chilli powder
- Cumin
- Garlic powder
- Vegetable broth
To prepare this, take a pot and sauté the onion and bell peppers. Now add diced tomatoes, corn, spices, and beans. Add the vegetable broth, and continue to stir. Let it simmer for around 20–30 minutes until the veggies are completely cooked. Garnish with some freshly cut lime wedges, avocado slices, and cilantro, and serve hot.
Mushroom and Spinach Quesadillas
This is another fantastic, quick, and delicious recipe for which you will need the following ingredients:
- Tortillas
- Chopped mushrooms
- Spinach
- Shredded cheddar cheese
- Diced Onion
- Chopped Garlic
- Olive oil
Start by sautéing onion, garlic, spinach, and mushrooms in olive oil until the veggies turn tender. Place a tortilla on another pan, add some spinach-mushroom mixture, and top with some grated cheese. Now top it up with another tortilla and cook until the cheese melts and the tortillas turn golden brown. Slice it into two halves and serve with salsa.
Spinach and chickpea curry
For this nutritious recipe, you will need the following ingredients:
- Fresh spinach
- Canned chickpeas
- Chopped onion
- Minced garlic
- Minced ginger
- Tomato paste
- Coconut milk
- Curry powder
- Turmeric
- Cumin
- Salt
- Pepper
- Olive oil
Take a large pan and heat some olive oil over medium heat. Then add chopped garlic, ginger, and onion and sauté until softened. Add tomato paste, curry powder, turmeric, and cumin, and cook for another 1-2 minutes. Finally, add chickpeas and spinach to the pan along with coconut milk and simmer for 5-7 minutes until the spinach is completely blanched. Make sure the chickpeas are cooked properly as well. Season with salt and pepper, and enjoy!
Worried that you don’t get enough time to prepare a nutritious meal for your family? Well, the above article lists some of the easiest recipes that you can try if you have a busy schedule.
