Especially in the office, where space and time are limited, a quick but healthy meal without much effort is often important. It’s not that difficult! 15 minutes and three ingredients are enough to conjure up countless great dishes.
With the following three-ingredient recipes, you won’t get bored anymore and they usually take less than 15 minutes to prepare.
Healthy and quick dishes made from three ingredients
The main component of the simple dishes is a quick-cooking, rich base, for example rice, potatoes, pasta or similar. There are also fresh, nutrient-rich and briefly cooked (or steamed) vegetables, briefly fried meat or fish. The recipe is complemented by raw components that are particularly rich in vitamins.
The dishes are divided according to their main components, each with a brief explanation of how to proceed. At the end of this article you will find general tips for preparation.
Versatile dishes with instant noodles
You can do a lot more with instant noodles than just Asian noodle soup. Whether it’s a hot stir-fry dish, a fresh pasta salad or a spicy soup – the inconspicuous noodles can be used in a variety of ways. Alternatively, you can also use Mie noodles, which usually only need to simmer for three to five minutes.
How to proceed:
Pour boiling water over the instant noodles and let them steep (cook Mie noodles al dente). Then pour off the water. Meanwhile, briefly fry the fresh ingredients in a pan. Add the noodles and optionally fry briefly. Then mix in raw ingredients and toppings.
Combination ideas:
Mie noodles + zucchini + fresh herbs Mie noodles + green beans + beef (small pieces) Mie noodles + avocado + rocket Mie noodles + carrots + shredded poultry Mie noodles + eggs + peppers Mie noodles + fish + cream
With couscous for a quick lunch
Because of its short cooking time, couscous is particularly suitable for quick dishes. Most varieties are made from wheat, but there are also gluten-free versions made from corn, millet or oats.
Often couscous just needs to be poured with boiling water and left to soak for five to ten minutes. Since it is relatively tasteless, it can be prepared both sweet and savory.
This is how quick couscous dishes work:
Cook or let the couscous soak according to the package instructions. In a separate pan, sauté the fresh ingredients until al dente. Add the couscous and sauté briefly if necessary. Then fold in the remaining ingredients and toppings.
Recipe suggestions:
Couscous + carrots + peas Couscous + poultry + tomatoes Couscous + apple + vanilla sauce Couscous + mango + rocket Couscous + cheese + fresh herbs
Quick, varied dishes with potatoes
Potatoes are one of the most popular foods in Germany. Even if you want it quickly, you don’t have to go without the tubers.
If they are cut into small pieces, the cooking time is reduced enormously, which also benefits the vitamins in the potato.
How to proceed:
Finely dice or grate the potatoes, cook until soft and then drain. Sauté the fresh ingredients in a pan with a little fat and a little water for a few minutes until al dente until the water has evaporated. Mix in the cooked potatoes and fry together briefly. Add raw ingredients, fresh herbs or toppings and serve.
Combination options:
Potatoes + Onions + Mushrooms Potatoes + Eggs + Bacon Potatoes + Asparagus + Meat Potatoes + Pak Choi + Fish Potatoes + Cream Cheese + Tomatoes
Dishes with rice, grains etc.
Rice is a popular side dish and perfect for a quick meal. Basmati rice, for example, only needs about ten to fifteen minutes of cooking time. It’s even quicker with bulgur, which only needs to simmer for about eight to ten minutes. All types of grain can be cooked in advance and kept cool for a few days.
This is how rice dishes work:
Cook the grain according to the package instructions until al dente, then drain the water. Fry or steam the remaining ingredients in a pan with a little fat. Add fresh ingredients and cooked grains.
Tipp: You can add firm vegetables such as carrots, kohlrabi, legumes or pumpkin about five to eight minutes before the grain is cooked and cook with them.
Recipe ideas
Bulgur + cheese + tomatoes Bulgur + peas + fresh herbs Rice + carrots + poultry Rice + corn + tomatoes Quinoa + tofu + peppers Millet + blueberries + cream Amaranth + fish + fresh herbs
Pasta for quick enjoyment
The countless different types of pasta often have a cooking time of eight to twelve minutes. But some only need three to five minutes, for example fresh pasta from the refrigerated shelf or vermicelli. Alternatively, the pasta can be pre-cooked and stored in an airtight container in the refrigerator for several days.
Proceed as you would with grains by cooking the pasta until al dente, while frying other ingredients in the pan and then adding raw ingredients and cooked pasta.
Combination ideas:
Pasta + bok choy + tomatoes Pasta + fish + spinach Pasta + poultry + sprouts Pasta + onions + pumpkin Pasta + mushrooms + cream cheese
Creative dishes with legumes
Legumes are rich in proteins and important vital substances, so they can almost be considered a superfood. They are well suited as a variable base for a variety of dishes.
Depending on the variety, the cooking time for dried beans, chickpeas, etc. varies. between 50 and 90 minutes. All types of dried beans should also be soaked for 12 hours before cooking. If you pre-cook the beans, you can store them refrigerated and airtight for several days as a ready-to-use base. Alternatively, you can also use legumes from the frozen shelf with a significantly shorter cooking time or pre-cooked vegetables from a can.
How to proceed:
Steam pre-cooked beans, chickpeas, etc. together with the other ingredients in a pan until al dente. Mix in toppings, dressing or raw ingredients.
A notice: It is recommended to steam cook fresh beans for five to eight minutes. This is how they keep their bright color.
Recipe ideas:
Kidney beans + corn + meat Kidney beans + tomatoes + cream cheese White beans + carrots + tomatoes Green beans + peppers + fresh herbs Chickpeas + eggs + onions Chickpeas + cheese + zucchini
Tips and tricks for quick preparation
The filling main ingredients described usually have a short cooking time of five to twelve minutes. Anything that needs longer can be cooked in advance for several days and stored in an airtight container in the refrigerator. To ensure that the vegetables have as short a cooking time as possible, they should be cut as small as possible. Because brief heating preserves many of the valuable vitamins. The chopped vegetables can also be stored in the refrigerator for several days if they are packed airtight.