Shakshuka To Upma: Quick One-Pot Meals To Try On A Busy Day

Eating healthy is essential, but finding time to prepare meals can be a challenge. To simplify things, here are some one-pot meals that are not only nutritious but also save time.

Quick One-Pot Meals To Try

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Balancing the demands of the office and home, while also figuring out what to cook, can be overwhelming. A hectic schedule often leads to eating out frequently or skipping meals due to lack of time or exhaustion. Eating healthy is essential, but finding time to prepare meals can be a challenge. To simplify things, here are some one-pot meals that are not only nutritious but also save time, making it easier for busy professionals to maintain both their health and their busy schedules.

ONE-POT MEALS YOU CAN TRY AT HOME:

1. Shakshuka:

Shakshuka is a flavourful one-pan meal consisting of poached eggs in a tomato sauce seasoned with spices and herbs. It is simple, delicious and nutritious as well, checking all the boxes for a meal.

Ingredients:

• Any oil of choice (preferably Olive Oil)
• Onion, Diced Tomatoes, Red bell pepper, and  minced garlic
• Salt, chilli powder, pepper, cumin and coriander.
• Eggs
• Cheese

Recipe:

• In a pan on medium-high heat, add any oil of your choice, let the oil heat up.
• Add Onion and red bell pepper. Cook for 5 minutes or until the Onions become translucent.
• Add the minced garlic, cumin, coriander, and chilli powder. Stir the spices into the peppers and onions and cook an additional minute.
• Add in the diced tomatoes. Turn the heat down to a simmer. Cook the tomatoes for about 15 minutes, or until the tomatoes break down and become a thick sauce.
• Make 5 small wells in the sauce using the back of a spoon. Carefully crack an egg into each well.
• Cover the pan with a lid and cook for 5-7 minutes, or until the eggs are done to your liking. Do not overcook the eggs, they should be slightly runny.
• Season with salt and pepper to taste. Garnish with crumbled feta.

 

Image Source: Pinterest/Lisa Bryan

2. Vegetable Sambar Rice:

Rice is cooked with mixed vegetables and Toor Dal, flavoured with Sambar Masala, and enhanced with a fragrant tadka of mustard seeds, curry leaves and dried red chillies. An easy and simple dish, high in nutrients and light on the stomach.

Ingredients:

• Veggies of choice ( carrots, potatoes, drumsticks, French beans, capsicum, etc,.)
• Rice, Lentils (arhar dal, tur dal)
• Tamarind (for Tamarind Pulp)
• Kashmiri red Chilli powder, Turmeric powder,
• Mustard Seeds, 3-4 dried red chillies, 12-15 curry leaves, 1 pinch of asafoetida (thing).
• Sesame Oil

Recipe: 

• Rinse together 1 cup rice and ½ cup lentils (arhar dal, tur dal) a couple of times in water. Drain all the water and add both rice and dals in a pressure cooker. Season with salt (according to taste).
• Add 3 cups water and 1 teaspoon sesame oil. Pressure cook for 15 to 16 minutes on medium heat.
• When the pressure settles down, remove the lid and check if the rice and lentils are cooked. Mash lightly, cover and keep aside. In case the dal is not cooked, add some more water and pressure cook for some more time.
• While the rice and dal are cooking, soak ½ tablespoon tightly packed tamarind in ⅓ cup hot water for about 20 to 30 minutes. Later, squeeze the pulp from the tamarind and keep it aside.
• While the rice and dal are cooking, you can also start to cook the vegetables. Heat 1 tablespoon sesame oil in a pan. Add ⅓ cup thickly sliced onions. Sauté for 1 minute on low to medium heat.
• Add 5 to 6 curry leaves and 1 pinch asafoetida (hing). Sauté for a couple of seconds, then add ½ cup diced tomatoes and sauté for 2 minutes.
• Add the veggies of choice to the mixture, all at once, and sauté for a minute.
• Add ½ teaspoon turmeric powder and ½ teaspoon Kashmiri red chilli powder. Mix well.
• Now, add 2 to 2.5 cups water or add as required. Season with salt as per taste. Stir well.
• Cover the pan with a lid and cook the vegetables on medium-low to medium heat for 16 to 18 minutes. Check in between.
• Simmer till the vegetables are almost cooked. Then, add the prepared tamarind pulp.
• Next, add Sambar Powder according to taste. Mix well.
• Cover and continue to cook for 8 to 9 minutes more on low to medium heat, till the vegetables are cooked well and the raw taste of tamarind goes away. Check at intervals.
• When the vegetables are well cooked, add the lightly mashed dal and rice.
• Mix everything well. If you want a more liquid consistency, then add some hot water at this step and mix well.
• Next, add 1 tablespoon of ghee. Mix again. Ghee can be skipped if you want. Check the taste and add more salt if required.

For Tadka:

• Heat 2 tablespoons sesame oil frying pan. Add 1 teaspoon of mustard seeds and let them crackle.
• Add 3 to 4 dried red chillies (seeds removed), 12 to 15 curry leaves and 1 generous pinch of asafoetida (thing).
• Stir and fry till the red chillies change colour and become dark. Take care to not burn them.
• Pour the tempering with the oil on the Sambar Rice. Mix well.
• Serve with curd, pickle or Papad.

 

Image Source: Pinterest/ Archana’s kitchen

3. Upma:

Upma is a South-Indian dish, made with dry-roasted Semolina, curry leaves and veggies. It takes less than 20 minutes to cook and makes for a hearty and healthy breakfast.

Ingredients:

• Coarse semolina
• Ghee or Oil
• 2 tsp Mustard seeds, 7-9 curry leaves, salt, fresh coriander  
• Chana Dal, peanuts, cashews
• 1 medium Onion finely chopped, 1 medium carrot finely chopped, 1/3 cup peas
• Salt to taste 

Recipe:

• Dry roast semolina on medium heat for about 5-7 minutes, until golden and set aside.
• Add oil/ghee to a pan on medium heat. Fry mustard seeds, chana daal and peanuts until the peanuts turn golden.
• Add cashews and curry leaves and toast for another 2 minutes.
• Add chopped onions and fry until it turns translucent.
• Add chopped carrots, peas and salt. Cover and cook until soft.
• Add water, bring to boil, and reduce the heat.
• Slowly incorporate the roasted semolina in parts while whisking with a spatula.
• Add water if necessary. You want all the water to be soaked by the semolina.
• Cover for 2-5 minutes and serve hot with some fresh chopped coriander leaves.

 

Image Source: Pinterest/ Yummy tummy aarthi

4. Tomato Rice with Chickpeas:

Do you hate wasting food and have a soft spot for rice? Look no further! This delicious recipe will have you licking your fingers. It is an excellent way to repurpose and enjoy leftover rice. Using pre-cooked rice not only saves time but also ensures a quick and flavorful one-pot meal with chickpeas and tomatoes.

Ingredients:

• Oil
• Mustard seeds
• Green chili peppers
• Curry leaves
• Thinly sliced onion
• Turmeric
• Ground red chilli
• Chickpeas (soaked overnight)
• Ripe Tomatoes
• Cooked rice
• Salt
• Fresh coriander leaves

Recipe:

• Heat oil in a large pot over medium heat. Add mustard seeds and wait for them to pop, indicating the oil is ready. Add green chillies and curry leaves, and sauté until fragrant.
• Add thinly sliced onions, and sauté until golden brown and caramelized. Stir in turmeric and ground red chilli (if using), and cook for 30 seconds. Add chickpeas, and coat them with spices.
• Add chopped tomatoes and a pinch of salt, cover, and cook until tomatoes break down.
• Add leftover rice, ensuring it’s coated with the tomato-chickpea mixture and heated through. Adjust consistency by cooking longer or adding more water if needed.
• Turn off the heat, taste, and adjust the seasoning. Serve in bowls, garnished with fresh coriander.

 

Image Source: Pinterest/ vegan cocotte

5. Egg Fried Rice:

Fried rice is a beloved dish, combining a few sauces and vegetables for a nutritious and delicious meal. It's easy to make and perfect for lunch or dinner.

Ingredients:

• 2 tablespoons Soy sauce
• Salt
• Rice
• Oil/ghee
• ½ Cup finely chopped onion
• ½ Cup sliced green beans or peas
• 1 large egg, lightly beaten
• ¼ teaspoon ground black pepper

Recipe:

• Bring water to a boil in a pan. Add the rice and cook until tender.
• Heat oil in a skillet over medium heat. Sauté onions and green beans in hot oil for 2 to 3 minutes. Pour in beaten egg and fry for 2 minutes, scrambling the egg while it cooks.
• Add cooked rice to the egg mixture. Mix well. Season with pepper.

 

Image Source: Pinterest/shubhasmita

6. Veg Pulao:

This aromatic, healthy, and delicious dish is your go-to for those times when you're craving comfort and satisfaction. Effortlessly soulful and super easy to make, it's the perfect meal for when you're tired and just not in the mood to cook.

Ingredients:

• 1 Bay leaf, 4 cloves, 2 inch cinnamon, 1 star anise, half tsp cumin, 4 green cardamom, 1 pinch nutmeg, 1 mace (optional)
• 1.5 tsp Ginger-garlic paste
• Rice
• 1 medium onion thinly sliced, 1 medium carrot chopped, half cup green peas, 4 French beans chopped, green chillies
• Handful of mint and coriander leaves

Recipes:

• Rinse 1½ cups basmati rice a few times until the water runs clear. Then soak it and set aside for at least 15 to 20 mins.
• On a medium flame, gently heat 2 tablespoons of oil or ghee in a cooker. When the oil is slightly hot, add the mentioned whole spices
• When the spices begin to sizzle, add one thinly sliced onion and 1 to 2 slit green chillies
• When the onions turn golden, add 1½ teaspoon of ginger garlic paste. Sauté well for 30 to 40 seconds, until the raw smell of ginger garlic disappears. Do not burn.
• Add mixed veggies (mentioned above) and chopped mint/ pudina. Sauté everything well until the mint smells good.
• Pour 2½ cups water into the cooker and add ½ teaspoon salt as well.
• Bring the water to a rolling boil, then add soaked & drained rice. Ensure there is no water in the rice, or else the veg pulao will turn mushy.
• Stir gently and taste-test the water. If needed, add more salt.
• Cover the lid and cook veg pulao in a pressure cooker on a medium-high flame for one whistle.
• Gently mix everything with a spatula or fluff up the rice with a fork.

 

Image Source: Pinterest/ Farrukh Aziz

7. Penne Arrabbiata:

This spicy pasta is the ultimate comfort meal everyone looks forward to after a long day. It's the perfect blend of cheesy and spicy, guaranteed to leave you craving more.

Ingredients:

• Pasta of choice (penne or any other)
• Cayenne pepper
• Dried red chillies
• Tomatoes (canned/ mashed at home)
• 3 garlic cloves
• Parmesan 

Recipe:  

• Heat the oil over medium heat in a pan, then stir the garlic for just 10 seconds. Add cayenne and chilli flakes, then cook for 1 minute, or until garlic is light golden.
• Add tomato, salt and pepper. Rinse out the tomato cans with a bit of water and add that in too. Then simmer the sauce gently for 15 minutes until it thickens.
• While the sauce is cooking, cook the pasta per packet directions in salted pasta cooking water. Just before draining, give the pot a big stir and scoop out 1 cup of the water. Then drain the pasta.
• Add the pasta into the sauce along with 1/2 cup of the pasta cooking water. Toss well until the sauce coats the pasta and is no longer pooled in the base of the pot. Use extra pasta cooking water if needed, to loosen.
• Divide between bowls and serve immediately with parmesan.

 

Image Source: Pinterest/ Aline cueni

(Mubarika Noor is pursuing M.A. (Mass Communication) from Aligarh Muslim University)