Quick Lunch Ideas Under 30 Minutes for Busy Days

Quick Lunch Ideas Under 30 Minutes for Busy Days

Quick Lunch Ideas Under 30 Minutes: Delicious and Time-Saving

Busy days demand quick and easy lunch solutions that don’t compromise on taste or nutrition. These lunch ideas are perfect for when you’re short on time but still want a satisfying meal.

10 Quick Lunch Ideas

  • Stir-fried chicken and vegetables
  • Tuna and sweetcorn pasta
  • Mediterranean couscous salad
  • Grilled cheese sandwiches
  • Vegetable stir-fry noodles
  • Tomato and basil soup
  • BBQ chicken wraps
  • Lentil and spinach curry
  • Egg fried rice
  • Loaded avocado toast

Recipe 1: Stir-Fried Chicken and Vegetables

Stir-Fried Chicken and Vegetables

Ingredients:

  • 200g chicken breast (sliced thinly)
  • 2 cups mixed vegetables (e.g., broccoli, bell peppers, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • 1 teaspoon grated ginger
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a pan over medium heat. Add garlic and ginger and sauté for 1 minute.
  2. Add the sliced chicken and cook for 5–7 minutes until no longer pink.
  3. Add the mixed vegetables and stir-fry for 5 minutes.
  4. Pour in the soy sauce, season with salt and pepper, and cook for another 2 minutes. Serve hot.

Recipe 2: Tuna and Sweetcorn Pasta

Tuna and Sweetcorn Pasta

Ingredients:

  • 200g pasta (fusilli or penne)
  • 1 tin of tuna (drained)
  • 1/2 cup sweetcorn (canned or frozen)
  • 1/4 cup mayonnaise
  • Juice of 1/2 a lemon
  • Salt and pepper to taste

Instructions:

  1. Boil the pasta according to package instructions and drain.
  2. Mix the tuna, sweetcorn, mayonnaise, and lemon juice in a bowl.
  3. Toss the cooked pasta into the mixture, season with salt and pepper, and serve.

Recipe 3: Mediterranean Couscous Salad

Mediterranean Couscous Salad

Ingredients:

  • 1 cup couscous
  • 1 cup boiling water
  • 1/4 cup cherry tomatoes (halved)
  • 1/4 cup diced cucumber
  • 2 tablespoons olive oil
  • 1 teaspoon lemon juice
  • 1/4 cup crumbled feta cheese
  • Salt and pepper to taste

Instructions:

  1. Place the couscous in a bowl and pour the boiling water over it. Cover and let sit for 5 minutes.
  2. Fluff the couscous with a fork and mix in the tomatoes, cucumber, olive oil, and lemon juice.
  3. Add the feta cheese, season with salt and pepper, and toss well. Serve chilled or at room temperature.

Recipe 4: Grilled Cheese Sandwiches

Grilled Cheese Sandwich

Ingredients:

  • 4 slices of bread
  • 2 tablespoons butter
  • 4 slices of cheddar cheese

Instructions:

  1. Spread butter on one side of each slice of bread.
  2. Place one slice of cheese between two slices of bread (butter side out).
  3. Heat a skillet over medium heat and cook the sandwich for 2–3 minutes on each side until golden brown and the cheese is melted.

Recipe 5: Vegetable Stir-Fry Noodles

Vegetable Stir-Fry Noodles

Ingredients:

  • 200g noodles (cooked)
  • 2 cups mixed vegetables (e.g., carrots, snap peas, mushrooms)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon minced garlic

Instructions:

  1. Heat sesame oil in a pan and sauté garlic for 1 minute.
  2. Add the mixed vegetables and cook for 5 minutes.
  3. Toss in the cooked noodles and soy sauce. Stir well and serve immediately.

Recipe 6: Tomato and Basil Soup

Tomato and Basil Soup

Ingredients:

  • 4 large tomatoes (chopped)
  • 1 small onion (diced)
  • 2 cloves garlic (minced)
  • 2 cups vegetable broth
  • 1/4 cup fresh basil leaves
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a pot and sauté onions and garlic until soft.
  2. Add the tomatoes and cook for 10 minutes.
  3. Pour in the vegetable broth, bring to a boil, and simmer for 10 minutes.
  4. Blend the soup until smooth, stir in basil leaves, and season with salt and pepper.

Recipe 7: BBQ Chicken Wraps

BBQ Chicken Wraps

Ingredients:

  • 2 large tortillas
  • 1 cup shredded cooked chicken
  • 2 tablespoons BBQ sauce
  • 1/2 cup shredded lettuce
  • 1/4 cup diced tomatoes

Instructions:

  1. Mix the chicken with BBQ sauce.
  2. Lay the tortillas flat and layer with lettuce, tomatoes, and the BBQ chicken mixture.
  3. Roll tightly and slice in half. Serve immediately.

Recipe 8: Lentil and Spinach Curry

Lentil and Spinach Curry

Ingredients:

  • 1 cup red lentils (rinsed)
  • 2 cups water
  • 1 small onion (diced)
  • 2 cloves garlic (minced)
  • 1 teaspoon grated ginger
  • 1 can (400g) diced tomatoes
  • 1 cup fresh spinach leaves
  • 1 teaspoon turmeric powder
  • 1 teaspoon cumin
  • 1 teaspoon curry powder
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large pot over medium heat. Add the diced onion, garlic, and ginger, and sauté for 3–4 minutes until fragrant.
  2. Stir in the turmeric, cumin, and curry powder, cooking for 1 minute to release their flavours.
  3. Add the rinsed lentils, water, and canned tomatoes. Bring to a boil, then reduce the heat and simmer for 15–20 minutes, stirring occasionally, until the lentils are soft.
  4. Stir in the fresh spinach leaves and cook for an additional 2–3 minutes until wilted.
  5. Season with salt and pepper to taste. Serve hot with rice or naan bread for a hearty and healthy meal.

Recipe 9: Egg Fried Rice

Egg Fried Rice

Ingredients:

  • 2 cups cooked rice
  • 2 eggs
  • 1/2 cup peas
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon minced garlic

Instructions:

  1. Heat sesame oil in a pan and sauté garlic for 1 minute.
  2. Push the garlic to one side and scramble the eggs in the same pan.
  3. Add the rice, peas, and soy sauce. Mix well and cook for 2–3 minutes.

Recipe 10: Loaded Avocado Toast

Loaded Avocado Toast

Ingredients:

  • 2 slices of whole-grain bread
  • 1 avocado (mashed)
  • 1/4 cup cherry tomatoes (halved)
  • 1 tablespoon crumbled feta cheese
  • Salt and pepper to taste

Instructions:

  1. Toast the bread slices to your liking.
  2. Spread mashed avocado evenly on each slice.
  3. Top with cherry tomatoes, feta cheese, salt, and pepper. Serve immediately.

You can purchase Deer & Oak kitchenware though our website at deerandoak.co.uk or through Amazon UK at amazon.co.uk


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