Quick and Easy Meals for Busy College Students
By Carolyn Matthews, Food & Wellbeing Editor
With hectic schedules, students often find themselves reaching for quick, convenient meals that might not always be the healthiest choice. But eating well doesn’t have to take hours of preparation. With just a few basic ingredients and a bit of creativity, you can whip up tasty and nutritious meals that won't eat up all your time. Here are some simple recipes that can easily fit into any student’s busy day.
1. Thai Green Curry
Ingredients:
1 tbsp olive oil or coconut oil
1 tbsp Thai green curry paste
1 can coconut milk (400ml)
1 cup mixed vegetables (e.g. bell peppers, carrots, peas)
1 chicken breast or tofu (cut into cubes)
1 tbsp soy sauce
1 tsp lime juice
Fresh coriander (optional, for garnish)
Cooked rice (to serve)
Instructions:
1. In a large pan, heat the olive oil or coconut oil over medium heat. Add the green curry paste and cook for 1-2 minutes until fragrant.
2. Pour in the coconut milk and bring it to a simmer.
3. Add the vegetables and chicken (or tofu) to the pan. Let it cook for 10-15 minutes until the chicken is cooked through and the vegetables are tender.
4. Stir in the soy sauce and lime juice, adjusting seasoning to taste.
5. Serve the curry over cooked rice, garnished with fresh coriander if desired.
2. Spaghetti Aglio e Olio
Ingredients:
Spaghetti
3 cloves garlic, thinly sliced
1/4 tsp red pepper flakes (optional)
3 tbsp olive oil
Salt and pepper to taste
Fresh parsley, chopped (for garnish)
Grated Parmesan (optional)
Instructions:
1. Cook the spaghetti according to package instructions. Reserve a cup of pasta water, then drain the rest.
2. In a large pan, heat olive oil over medium heat. Add the garlic and cook until golden, about 2-3 minutes.
3. Add red pepper flakes if desired, then toss the cooked pasta into the pan.
4. Add a bit of the reserved pasta water to help coat the pasta with the oil and garlic.
5. Season with salt and pepper, then garnish with fresh parsley and Parmesan if you like.
6. Serve immediately for a quick, flavour-packed meal.
3. Veggie Buddha Bowl
Ingredients:
1 cup cooked quinoa or brown rice
1/2 avocado, sliced
1/2 cup chickpeas (canned or cooked)
1 small cucumber, sliced
1 carrot, shredded
1 tbsp olive oil
1 tbsp tahini or hummus
Salt and pepper to taste
Instructions:
1. Start by cooking quinoa or rice according to the package directions.
2. In a bowl, arrange the cooked grains as the base. Top with slices of avocado, chickpeas, cucumber, and shredded carrot.
3. Drizzle with olive oil and tahini (or hummus), then season with salt and pepper.
4. Feel free to add other toppings such as roasted sweet potato, greens, or a hard-boiled egg.
5. Mix everything together before eating for a nutritious, satisfying meal!
4. Easy Veggie Tacos
Ingredients:
1 can black beans, drained and rinsed
1 tbsp olive oil
1 tsp cumin
1 tsp chili powder
1/2 tsp garlic powder
4 small tortillas
1 cup shredded lettuce
1/2 cup diced tomatoes
1/4 cup shredded cheese (optional)
Salsa and sour cream (for topping)
Instructions:
1. Heat olive oil in a pan over medium heat. Add the black beans, cumin, chili powder, and garlic powder. Cook for 5-7 minutes, stirring occasionally.
2. Warm the tortillas in a separate pan or microwave.
3. Assemble the tacos by placing a few spoonfuls of the seasoned beans onto each tortilla.
4. Top with lettuce, diced tomatoes, cheese, and any additional toppings like salsa or sour cream.
5. Serve immediately for a simple, flavourful meal.
5. Sweet Potato and Black Bean Chili
Ingredients:
1 large sweet potato, peeled and cubed
1 can black beans, drained and rinsed
1 can diced tomatoes
1 onion, chopped
1 bell pepper, chopped
2 cloves garlic, minced
1 tsp chili powder
1 tsp cumin
1/2 tsp smoked paprika
2 cups vegetable broth
Olive oil for cooking
Salt and pepper to taste
Instructions:
1. In a large pot, heat olive oil over medium heat. Add the onion, bell pepper, and garlic, cooking until softened (about 5 minutes).
2. Add the sweet potato cubes, chili powder, cumin, and smoked paprika. Stir to coat the vegetables with the spices.
3. Pour in the vegetable broth, diced tomatoes, and black beans. Stir well, then bring the mixture to a simmer.
4. Let the chili cook for about 20-25 minutes, until the sweet potatoes are tender.
5. Season with salt and pepper to taste. Serve hot, optionally with a dollop of sour cream or grated cheese.
College life doesn’t have to mean sacrificing flavour or nutrition. With a few key ingredients and simple recipes, you can create tasty meals that won’t break the bank or your schedule. Whether it’s a comforting Thai green curry, a satisfying veggie taco or a hearty sweet potato and black bean chili, these recipes are designed to fit into any busy day. So, next time you’re craving something homemade, try one of these meals - your taste buds will thank you
