Somehow, as soon as it’s time to prep dinner, you’re at your most depleted. Between the last email, the commute home and the mental debate of whether you even have the energy to stand in the kitchen, the idea of cooking can feel ambitious, to say the least.
Eating in a way that supports your body shouldn’t demand more effort than you have to give. If anything, it should meet you exactly where you are: tired, hungry and in need of something that feels like comfort. This is why it’s important to3 have a bank of quick anti-inflammatory dinner recipes. Turmeric, ginger, garlic, curd, whole grains, good fats: all of these do more for your body than just fill you up. They can help support digestion, ease bloating, stabilise energy and over time, temper the kind of pesky, stubborn inflammation that tends to build up with stress, poor sleep and rushed meals.
These anti-inflammatory dinner recipes are forgiving and utilise things you likely already have, for the nights when you want to eat well, but without turning dinner into a task on your ever-increasing to-do list. Think of it as one less excuse to resort to takeout and one less reason to reach for an antacid later.
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Turmeric moong dal khichdi with ghee
You’ll need:
½ cup rice
½ cup moong dal
½ tsp turmeric
1 tsp ghee
Salt
How to make it:
Pressure cook everything with 3–4 cups water until soft. Finish with ghee on top. Add a pinch of black pepper if you like.
Lentil veggie soup with garlic and cumin
You’ll need:
1 cup cooked red lentils (masoor dal)
2 cloves garlic, finely chopped
1 tsp cumin seeds
1 cup mixed vegetables (carrot, spinach, beans chopped)
1–1½ cups water
Salt
1 tsp ghee or cold-pressed oil
How to make it:
Heat ghee, add cumin and garlic. Stir in vegetables and lentil, add water and simmer into a light soup.
Curd rice with pomegranate and ginger
You’ll need:
1 cup cooked rice
½ cup curd
½ tsp grated ginger
2–3 tbsp pomegranate seeds
Salt
How to make it:
Mix everything together. Add a tempering of mustard seeds if you want extra flavour.
One-pan cottage cheese and vegetable sauté
You’ll need:
150–200 grams paneer, cubed
1½ cups vegetables (capsicum, zucchini or broccoli chopped)
2 cloves garlic, sliced
1 tbsp olive oil
¼ tsp turmeric
½ tsp black pepper
Salt
How to make it:
Sauté garlic in olive oil, add vegetables and paneer. Season and cook until lightly golden.
Sweet potato chaat with yoghurt and seeds
You’ll need:
1 boiled sweet potato
2 tbsp thick yoghurt
Handful of pumpkin or sunflower seeds
Chaat masala
How to make it:
Cube the sweet potato, top with curd, seeds and a pinch of chaat masala.
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Spinach masala omelette with turmeric
You’ll need:
2 eggs
Handful spinach
¼ tsp turmeric
Olive oil
Onion, chilli (optional)
How to make it:
Whisk eggs with turmeric and salt. Add chopped spinach and cook the mixture evenly on both sides on a pan with a teaspoon of olive oil.
Lemon garlic fish (or tofu)
You’ll need:
1 fish fillet (150–180 g) or 150 g firm tofu
2 cloves garlic, minced
1 tbsp olive oil
1 tbsp lemon juice
Salt, black pepper
How to make it:
Pan-sear with garlic and oil. Finish with lemon juice and pepper.
Warm millet bowl with vegetables and tahini
You’ll need:
1 cup cooked whole millets (bajra or jowar)
1½ cups vegetables (carrot, broccoli, zucchini, bell peppers chopped)
1 tbsp olive oil
1 tbsp tahini or sesame paste
1 tsp lemon juice (optional)
Salt, pepper
How to make it:
Assemble everything in a bowl and drizzle with tahini. Add more lemon or olive oil, if needed.