Easy Cheap And Healthy Meals For The Week, Done In 1 Hour
Make cheap and healthy meals for the week in just 1 hour with this easy meal prep recipe featuring lentils, roasted vegetables, and whole grains.
Ingredients
- 2 cups dried lentils (brown or green)
- 4 medium sweet potatoes, cut into 1-inch cubes
- 3 cups fresh broccoli florets
- 2 cups sliced mushrooms
- 1 large red bell pepper, diced
- 3 tablespoons extra virgin olive oil
- 4 cloves garlic, minced
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 6 cups vegetable or chicken broth
- 2 medium yellow onions, finely diced
- 1 can diced tomatoes (14.5 ounces)
- Sea salt to taste
- Black pepper to taste
- 2 tablespoons fresh green onions, chopped
- 1 teaspoon fresh lemon juice
- 2 cups cooked quinoa or brown rice
Instructions
- 1
Preheat your oven to 425°F and position racks in the upper and lower thirds for even roasting.
- 2
Rinse the lentils thoroughly under cold water, then transfer to a large pot with 6 cups of broth and bring to a boil over high heat.
- 3
Reduce the lentil mixture to a gentle simmer and cook for 20-25 minutes until the legumes are tender but still hold their shape.
- 4
While lentils cook, toss sweet potato cubes with 2 tablespoons of olive oil, half the cumin, paprika, and salt on a baking sheet, spreading in a single layer.
- 5
Roast the sweet potatoes on the lower oven rack for 25-30 minutes, stirring halfway through, until caramelized and fork-tender.
- 6
Combine broccoli florets, mushroom slices, and diced red bell pepper in a separate bowl with 1 tablespoon olive oil, the remaining cumin, oregano, and a pinch of salt.
- 7
Spread the vegetable mixture on another baking sheet and roast on the upper rack for 20-25 minutes until the edges turn golden brown.
- 8
Heat 1 tablespoon of olive oil in a large saucepan over medium-high heat and sauté the diced onions until softened and translucent, about 4 minutes.
- 9
Add minced garlic to the softened onions and cook until fragrant, approximately 1 minute longer.
- 10
Stir in the can of diced tomatoes with their juices along with the cooked lentils, combining everything thoroughly.
- 11
Season the lentil mixture with additional salt and black pepper to your taste, then remove from heat.
- 12
Divide the cooked quinoa or rice evenly among four glass containers, creating the base layer for each meal.
- 13
Layer the lentil mixture over the grains, then top with equal portions of roasted sweet potatoes and roasted vegetables.
- 14
Finish each container with fresh chopped green onions and a squeeze of lemon juice over the top.
- 15
Allow meals to cool to room temperature, then seal containers and refrigerate for up to four days.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Brown lentils | Chickpeas or split peas | Provides variety in legume proteins and different flavor profiles while maintaining similar nutritional benefits |
| White or brown rice | Farro, barley, or millet | These grains offer higher fiber content and more complex carbohydrates for better blood sugar stability |
| Vegetable broth | Bone broth or low-sodium chicken broth | Bone broth adds collagen and amino acids that support gut health and reduce inflammation |
| Sweet potatoes | Carrots, beets, or butternut squash | Alternate root vegetables offer different micronutrients and phytonutrients while maintaining similar cooking times |
| Extra virgin olive oil | Avocado oil or ghee | These oils have higher smoke points suitable for roasting and offer different anti-inflammatory compounds |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 465 |
| Total Fat | 12g |
| Saturated Fat | 2g |
| Cholesterol | 0mg |
| Sodium | 590mg |
| Carbohydrates | 66g |
| Fiber | 14g |
| Sugar | 7g |
| Protein | 19g |
Nutrition Comparison
| Classic | Metabolic Health | Healthier | |
|---|---|---|---|
| Calories | 465 | 385 | 385 |
| Protein | 19g | 22g | 18g |
| Carbs | 66g | 38g | 58g |
| Fat | 12g | 16g | 9g |
| Fiber | 14g | 14g | 15g |
| Sugar | 7g | - | - |
| Health Scores | |||
| Gut Health | 9/10 | 9/10 | 92/10 |
| Anti-Inflammatory | 8/10 | 9/10 | 88/10 |
| Blood Sugar | 8/10 | 10/10 | 85/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
