30 Minute Dinner Ideas // Minimalist Baker // Feeding the Byrds

1-Pot Everyday Lentil Soup

SOUP

• 2 Tbsp water (or sub oil of choice // such as avocado or coconut)
• 2 cloves garlic minced (or sub 2 Tbsp garlic-infused oil*)
• 2 small shallots (optional // or 1/2 white onion as recipe is written // diced)
• 4 large carrots (thinly sliced)
• 4 stalks celery (thinly sliced)
• 1/4 tsp each sea salt and black pepper (divided // plus more to taste)
• 3 cups yellow or red baby potatoes (roughly chopped into bite-size pieces*)
• 4 cups vegetable broth (plus more as needed)
• 2-3 sprigs fresh rosemary or thyme (I used a bit of both)
• 1 cup uncooked green or brown lentils (thoroughly rinsed and drained)
• 2 cups chopped sturdy greens (such as kale or collard greens)

FOR SERVING optional

• Fresh parsley
• Brown Rice, White Rice, or Cauliflower Rice
• Garlic & Herb Flatbread
• Spelt Dinner Rolls

Instructions

• Heat a large pot over medium heat. Once hot, add water (or oil), garlic, shallots/onion (optional), carrots, and celery. Season with a bit of salt and pepper and stir.
• Sauté for 4-5 minutes or until slightly tender and golden brown. Be careful not to burn the garlic (turn heat down if it’s cooking too quickly.)
• Add potatoes and season with a bit more salt and pepper. Stir and cook for 2 minutes more.
• Add vegetable broth and rosemary or thyme and increase heat to medium high. Bring to a rolling simmer. Then add lentils and stir. Once simmering again, reduce heat to low and simmer uncovered for 15-20 minutes or until lentils and potatoes are tender.
• Add your greens, stir, and cover. Cook for 3-4 minutes more to wilt. Then taste and adjust flavor as needed, adding more salt and pepper for overall flavor, vegetable broth if it’s become too thick, or herbs for earthy flavor.
• Enjoy as is or serve with rice, cauliflower rice, or a side of flatbread or rolls (links above). I love garnishing mine with a little fresh parsley for a pop of color and freshness (optional).
• Store leftovers covered in the refrigerator up to 5 days or in the freezer up to 1 month. Reheat on the stovetop and add more vegetable broth to rehydrate as needed.

Super Garlicky Tomato Soup with Smashed White Beans

Ingredients

US Customary – Metric

• 10 medium-large garlic cloves, peeled
• 3 Tbsp extra-virgin olive oil or olive oil
• 1 tsp red pepper flakes (omit or reduce for less heat)
• 2 Tbsp tomato paste (we prefer Bionaturae brand)
• 2 (15-oz.) cans white beans, slightly drained (we prefer cannellini // or ~3 ½ cups cooked homemade beans)
• 1 (28-oz.) can crushed tomatoes (organic when possible)
• 1 cup vegetable broth (or water)
• 1/2 tsp sea salt (plus more to taste)
• 1-2 tsp maple syrup (plus more to taste)
• 1 (14-oz.) can light coconut milk*, well shaken (DIVIDED // use full-fat for richer flavor)

FOR SERVING optional

• Vegan Parmesan Cheese

Instructions

• On a cutting board, smash the peeled cloves of garlic using the bottom of a heavy skillet or pan until flat and slightly broken apart.
• To a large saucepan or pot over medium-low heat, add the olive oil then add the smashed garlic. Cook, stirring occasionally, until slightly golden brown. Then add the red pepper flakes and tomato paste and stir. Cook for another few minutes, stirring occasionally.
• Add the (slightly drained) white beans, crushed tomatoes, vegetable broth or water, and salt. Bring to a low boil, then partly cover, reduce heat, and simmer until slightly thickened and fragrant — about 15-20 minutes. The longer it simmers and reduces, the richer the flavor will become.
• Use a potato masher or the back of a wooden spoon to smash some of the beans (roughly half). Add the maple syrup and one quarter of the coconut milk (reserving the rest for serving) and stir.
• Season to taste, adding more maple syrup for sweetness / to balance acidity, salt to taste, red pepper flakes for heat, or coconut milk for subtle sweetness / creaminess.
• Serve hot. Garnish with remaining coconut milk and a pinch of red pepper flakes. Vegan parmesan cheese is also a nice optional touch. Delicious on its own, but elevated when paired with a (vegan) grilled cheese.
• Store cooled leftovers covered in the refrigerator for up to 4-5 days, or in the freezer for up to 2 months.

1-Pot Golden Curry Lentil Soup

Ingredients

US Customary – Metric

SOUP

• 1/4 cup water (or sub half the amount in oil)
• 1/4 cup thinly sliced shallot (or onion)
• 3 cloves garlic, minced
• 1 Tbsp ginger, minced
• 1 small serrano pepper (seeds removed, minced)
• 2 cups thinly sliced carrots (or sub other sturdy seasonal vegetable)
• 1 healthy pinch sea salt
• 3 cups Vegetable Broth (or store-bought – we like Imagine brand)
• 3/4 cup light coconut milk
• 1 cup uncooked rinsed red or golden lentils (if using green or brown lentils, adjust cooking time as needed)
• 2 Tbsp coconut aminos
• 1 Tbsp Curry Powder* (or store-bought)

FOR SERVING (optional)

• Fresh lemon or lime juice
• Cilantro
• Coconut cream

Instructions

• Heat a large rimmed skillet or pot over medium heat. Once hot, add water (or oil) and shallot. Sauté for 3 minutes, stirring frequently, until softened and slightly browned.
• Add garlic, ginger, and serrano pepper and sauté for another 2-3 minutes. Then add carrots and a pinch of salt and stir. Cook for 1-2 minutes more, stirring occasionally. 
• Add vegetable broth and coconut milk and increase heat to medium high. Bring to a low boil. Then add lentils and stir. Once the mixture comes back to a low bubble, reduce heat to low or until you achieve a gentle simmer.
• Add coconut aminos and curry powder and stir once more. Simmer the soup uncovered, stirring occasionally, for 12-16 minutes or until the carrots and lentils are tender (red lentils cook pretty quickly, so if you’re using other lentils, adjust cook time as needed). If the mixture becomes too thick, you can add more coconut milk or vegetable broth as needed. (We added a bit more of each to thin.)
• Taste and adjust flavor as needed, adding more salt or coconut aminos for saltiness / depth of flavor or more curry powder for intense curry flavor.
• Divide between serving bowls and garnish with fresh cilantro and lemon juice or a little fresh coconut milk or cream (optional). Store cooled leftovers in the refrigerator up to 5 days or in the freezer up to 1 month. Reheat on the stovetop until hot, adding more vegetable broth to thin as needed. 

Easy 1-Pot Black Bean Soup

Ingredients

US Customary – Metric

SOUP

• 1 Tbsp oil (or sub water)
• 1 cup diced white or yellow onion
• 3 cloves garlic (minced)
• 1/4 tsp each sea salt + black pepper (more to taste // depends on saltiness of broth)
• 2 15-ounce cans black beans* (slightly drained)
• 2 cups vegetable broth (or store bought)
• 2 tsp ground cumin (for smokiness)
• 1 ½ tsp chili powder
• 1/4 tsp ground coriander
• 1-2 chipotle peppers in adobo sauce (optional // for heat)
• 3 Tbsp chopped vegan dark chocolate (for depth of flavor // we like Theo Dark Chocolate Sea Salt // or sub with 1 Tbsp cacao powder)

FOR SERVING optional

• Lime
• Avocado
• Cilantro
• Onion
• Hot sauce
• Salsa

Instructions

• Heat a large pot over medium heat. Once hot, add oil (or water), onion, and garlic. Season with a pinch each salt and pepper and sauté for 4-5 minutes.
• Add black beans, vegetable broth, cumin, chili powder, coriander, chipotle peppers (optional – start with the lesser amount and work up // adjust to preferred heat level), dark chocolate, and remaining salt and pepper (a couple healthy pinches each).
• Bring back to a simmer over medium heat, then reduce heat to low and cook uncovered for about 15-20 minutes (the longer it simmers, the more the flavors develop).
• Taste and adjust flavor as needed, adding chipotle peppers for spice, chocolate for depth of flavor, cumin or chili powder for smokiness, or more salt and pepper to taste.
• Enjoy as is, or pair with cooked grains such as rice or quinoa. Topping options include fresh lime, avocado or guacamole, cilantro, onion, hot sauce, and/or salsa!
• Store soup well covered in the refrigerator up to 5-7 days. Will keep in the freezer for 1 month (oftentimes longer).

Creamy Roasted Red Pepper Tomato Soup

Ingredients

US Customary – Metric

SOUP

• 2 large red bell peppers (left whole)
• 1 28-ounce can crushed or peeled tomatoes in juices
• 1 6-ounce can tomato paste
• 1 cup water (sub up to half with extra coconut milk for creamier soup)
• 1 14-ounce can light coconut milk (use full fat for creamier soup)
• 1 1/2 Tbsp dried dill (or sub 3 Tbsp (5 g) minced fresh dill per 1 1/2 Tbsp dried)
• 1 Tbsp garlic powder
• 1 tsp dried basil (or sub 2 tsp minced fresh basil per 1 tsp dried)
• 1/2 tsp each sea salt and black pepper
• 3-4 Tbsp coconut sugar (or stevia to taste)
• 1 pinch red pepper flake (optional // for heat)

FOR SERVING optional

• Croutons
• Sliced tomatoes
• Fresh dill
• Full-fat coconut milk
• Crispy baked chickpeas
• Nutritional yeast or Vegan Parmesan Cheese
• Black pepper

Instructions

• Roast red peppers in a 500 degree F (260 C) oven (on a foil-lined baking sheet) or over an open flame on a grill or gas stovetop until tender and charred on all sides – about 10-15 minutes in the oven, or 5 minutes over an open flame. Then wrap in foil to steam for a few minutes.
• In the meantime, add remaining soup ingredients to large pot and bring to a simmer. Then unwrap red peppers, let cool to the touch, and remove charred outer skin seeds and stems. Add to soup (see photo).

Creamy Thai Carrot Soup with Basil

Ingredients

US Customary – Metric

• 1 Tbsp coconut or olive oil
• 1/2 large yellow onion (chopped)
• 3 cloves garlic (diced)
• 1 pound carrots (scrubbed or peeled // chopped // 1 pound yields ~4 cups)
• 1 healthy pinch each salt and pepper
• 2 cups veggie stock
• 2 cups water
• 1/3 cup creamy or crunchy salted natural peanut butter (use less for a less intense PB flavor)
• 2 tsp chili garlic sauce (use less for less spice)

FOR TOPPING/SERVING (optional)

• Fresh basil, cilantro, or mint
• Full-fat coconut milk or coconut cream
• Brown sugar or agave nectar (sub honey if not vegan)
• Sriracha hot sauce

Instructions

• Heat a large pot over medium heat.
• Dice onion and garlic. Add to pot with 1 Tbsp coconut or olive oil (or nonstick spray). Add carrots and cook for 5 minutes.
• Season with a healthy pinch each salt and pepper, then add veggie stock and water and stir.
• Bring to a low boil, then reduce heat to a simmer. Cover and cook for 20 minutes, or until veggies are tender (test by cutting a larger piece of carrot in half – it should cut with ease).
• Transfer to a blender (or use an immersion blender) and blend until smooth and creamy. (Cover with a towel in case your lid leaks any soup while blending.)
• Add peanut butter and chili garlic sauce to the blender and blend to combine, using a ‘puree’ or ‘liquify’ setting if you have it.
• Taste and adjust seasonings as needed. For a touch of added sweetness, add a Tbsp or so of brown sugar, maple syrup or agave nectar (or honey if not vegan). Add more chili garlic sauce for more heat.
• Serve immediately with fresh basil or herbs of choice. A drizzle of coconut milk will add a creamy, sweet touch. Serve with sriracha for extra heat.

Notes

*Nutrition information is a rough estimate.

Nutrition (1 of 4 servings)

Serving: 1 bowlCalories: 224Carbohydrates: 19 gProtein: 7.1 gFat: 14.6 gSaturated Fat: 2.2 gTrans Fat: 0 gCholesterol: 0 mgSodium: 239 mgFiber: 5.7 gSugar: 8 g





































Creamy Mushroom and Asparagus Pasta

ASTA

• 1 Tbsp olive oil
• 4 cloves garlic, minced
• 1 cup thinly sliced baby bella or crimini mushrooms
• 1 1/2 cups roughly chopped asparagus
• Sea salt and black pepper to taste
• 10 ounces gluten-free penne*

SAUCE

• 2 Tbsp olive oil
• 6 cloves garlic, minced (divided)
• 8 ounces vegan cream cheese*
• 3/4 cup unsweetened plain almond milk
• 1/4 cup vegan parmesan cheese (plus more for serving)
• 1 Tbsp nutritional yeast
• 1-2 Tbsp lemon juice
• 1/4 tsp red pepper flake

Instructions

• Heat a large skillet over medium-high heat. Once hot, add olive oil (1 Tbsp as original recipe is written), garlic (4 cloves as original recipe is written), mushrooms, and asparagus. Season with a healthy pinch each salt and pepper and stir.
• Sauté for 3-4 minutes, stirring frequently, until the mushrooms are slightly browned and the asparagus is tender. Remove from skillet and set aside. (If you prefer more tender asparagus, cook longer. If you prefer it with more bite, cook 2-3 minutes.)
• At this time, bring a large pot of water to a boil and season generously with sea salt. Add pasta and cook according to package instructions, then drain and set aside.
• Lower heat on the skillet to low and add olive oil (2 Tbsp as original recipe is written) and minced garlic (4 cloves as original recipe is written). Sauté for 2-3 minutes, then remove from heat and set aside.
• To a blender add remaining raw minced garlic (2 cloves as original recipe is written), sautéed garlic (4 cloves as original recipe is written), vegan cream cheese, almond milk, vegan parmesan cheese, nutritional yeast, lemon juice, red pepper flake, and another healthy pinch sea salt and black pepper.
• Blend until creamy and smooth, scraping down sides as needed. Taste and adjust flavor as needed, adding more vegan parmesan cheese or nutritional yeast for cheesiness, raw garlic for zing, red pepper flake for heat, lemon juice for acidity/brightness, or salt for saltiness. Mix once more and add back to skillet.
• Heat the sauce over medium heat to warm until slightly bubbly, then reduce heat to low to keep warm. Stir occasionally.
• Add cooked drained pasta directly to the sauce along with sautéed asparagus and mushrooms. Toss to coat and enjoy immediately with additional vegan parmesan cheese. Fresh parsley would also make a fresh, colorful garnish.
• Best when fresh, though leftovers keep in the refrigerator up to 3 days. Reheat in the microwave or on the stovetop, adding a bit of almond milk if it’s dried out.

Notes

*My new go-to gluten-free penne is by the brand Bionaturae. But I also love Trader Joe’s gluten-free fusilli.
*My favorite vegan cream cheeses are by Tofutti and Trader Joe’s. But if you can’t find vegan cream cheese, you can try subbing 1 cup soaked cashews in its place. However, I haven’t tested the recipe this way and can’t guarantee the results. For other similar options, check out my Best Vegan Gluten-Free Mac ‘n’ Cheese.
*Nutrition information is a rough estimate calculated without additional vegan parmesan cheese.

Nutrition (1 of 4 servings)

Serving: 1 servingCalories: 549Carbohydrates: 64 gProtein: 14.6 gFat: 26.3 gSaturated Fat: 6.7 gTrans Fat: 0 gCholesterol: 0 mgSodium: 390 mgFiber: 8.8 gSugar: 3.2 g

30-Minute Vegan Alfredo

Ingredients

US Customary – Metric

PASTA

• 8-10 ounces gluten-free pasta (linguini, spaghetti, or fusilli)
• 3 Tbsp olive or avocado oil
• 4 large cloves garlic (minced)
• 4 Tbsp arrowroot powder (or sub all-purpose flour if not GF)
• 1 ¾ – 2 cups unsweetened plain almond milk
• ~1/2 tsp each salt and pepper (to taste)
• 1/4 cup vegan parmesan cheese (plus more for topping)
• 4-6 Tbsp nutritional yeast
• 1/2 tsp garlic powder

FOR SERVING optional

• 1 cup green peas (if frozen, thaw at room temperature while pasta cooks)
• Red pepper flakes

Instructions

• Add pasta to a large pot of boiling, well-salted water and cook according to package instructions. Drain and cover to prevent drying.
• Meanwhile, heat a large skillet over medium heat. Once hot, add olive oil and garlic, stirring quickly to ensure it doesn’t burn.
• Next, reduce heat slightly and add arrowroot or flour and whisk to combine. Cook for about a minute and then add almond milk 1/4 cup at a time (as original recipe is written, 1 3/4 cups total, working up to 2 cups later on if needed // adjust if altering batch size) and whisk to prevent clumps. Cook for 2 minutes.
• Transfer to a blender and add salt, pepper, vegan parmesan cheese, nutritional yeast, garlic powder, and blend on high until creamy and smooth, scraping down sides as needed. Taste and adjust seasonings as needed – you want it to be pretty cheesy and salty so don't be shy.
• Return sauce back to skillet and cook on medium heat until it bubbles, then reduce heat to low and cook until thickened, stirring frequently.
• If sauce is too thick, add a little more milk. If too thin, scoop out some sauce in a 1/2 cup measuring cup and whisk in 1-2 tsp more arrowroot or flour (amounts as original recipe is written // adjust if altering batch size). Whisk to combine and add back to sauce. Repeat as needed until desired consistency is reached.
• Once sauce is ready, add pasta, peas and toss. Cook for 1-2 minutes to warm through, and then serve with additional vegan parmesan cheese and red pepper flakes.

Spinach Ricotta Chicken // Feeding the Byrds // Lemon + Zest

• 3 lb chicken breast
• ▢2 c ricotta cheese
• ▢2 c fresh chopped spinach
• ▢1 c parmesan cheese, shredded
• ▢3 c marinara sauce
• ▢6 garlic cloves, minced (separated)
• ▢2 teaspoon Italian seasoning
• ▢½ teaspoon crushed red pepper
• ▢1 teaspoon cracked pepper
• ▢1 teaspoon sea salt
• ▢extra parmesan for topping

Instructions

• Preheat oven to 425°F.
• In a bowl, mix together the ricotta, parmesan, spinach, one garlic clove, Italian seasoning, and crushed red pepper until fully combined.
• Spray the bottom of a 9x13 pan, or large baking dish with oil. Line the chicken breasts in the pan and evenly season with salt, pepper and 2 of the garlic cloves. Spread the ricotta and spinach mixture over the top of the chicken breasts evenly. Cover the chicken completely with the marinara.
• Bake for about 18-22* minutes or until the thickest section of the chicken reaches an internal temperature of 165°F. (For thicker chicken breasts, this could take about 5 minutes longer if not more.) In the last several minutes, add shredded parmesan on top of the chicken and continue baking to melt. If the chicken is thick, it may take longer. Just keep an eye on it.
• Allow chicken to rest about 5 minutes before serving. Store leftovers in a sealed container in the refrigerator. Leftovers of this chicken are even better!

Notes

• If there are major differences in the thickness of the chicken breasts, you can pound the thicker pieces down slightly.
• Any kind of ricotta should work for this recipe. I prefer whole milk ricotta.
• No spinach? No problem! While it won't technically be "Spinach Ricotta Chicken" anymore, it will still be amazing. I have made this without spinach when I have pulled out some not so fresh spinach from the fridge and no one seemed to complain that evening.

Nutrition

Calories: 377kcal | Carbohydrates: 8g | Protein: 49g | Fat: 16g | Saturated Fat: 8g | Cholesterol: 149mg | Sodium: 1230mg | Potassium: 1051mg | Fiber: 2g |

Ground Beef Orzo with Tomato Cream Sauce by: Salt and Lavendar

INGREDIENTS

 

• ▢1 pound lean ground beef
• ▢1/2 medium onion chopped
• ▢3-4 cloves garlic minced
• ▢1/2 teaspoon crushed red pepper flakes optional
• ▢1/2 teaspoon Italian seasoning
• ▢1 cup uncooked orzo pasta
• ▢1 (14 fluid ounce) can tomato sauce
• ▢3/4 cup beef broth
• ▢1 cup heavy/whipping cream
• ▢1 teaspoon Worcestershire sauce
• ▢1/2 cup freshly grated parmesan cheese
• ▢2 cups (packed) fresh baby spinach
• ▢Salt & pepper to taste

INSTRUCTIONS

 

• Add the ground beef to a soup pot/Dutch oven and break it up a little bit with your spoon. Let it cook, without stirring, over medium-high heat for 5-6 minutes.
• Add the onion to the pot and stir/break the beef up into small pieces. Let it cook for another 5 minutes or so. If there's a lot of excess fat (like if you didn't use lean beef), spoon some of it out. Otherwise, leave it in the pot.
• Stir in the garlic, red pepper flakes, Italian seasoning, and orzo. Cook for about a minute.
• Stir in the tomato sauce, beef broth, cream, and Worcestershire sauce. Once it starts to bubble, continue cooking for 10 minutes, uncovered, stirring fairly often (so the orzo doesn't stick to the bottom of the pot). You will likely need to turn the heat down a bit (to medium or even medium-low). It should gently bubble vs. boil (you don't want the liquid to reduce too much before the pasta has cooked).
• Take the pot off the heat, stir in the parmesan and spinach, and cover the pot for about 3-5 minutes or until it has thickened up to your liking. Season with salt & pepper as needed and serve immediately. See more troubleshooting tips in the blog post and notes below.

NOTES

• Serves 4-6 depending on portion size/what else it's served with.
• Tomato sauce in North America is similar to passata in the U.K./Australia/etc.
• As with any one pot pasta dish, the liquid quantities work as tested in my kitchen, but pots/stoves/temperatures can vary, so if you feel like it needs more liquid, add another splash of cream or broth. If it seems too liquidy, let it sit for a bit longer, and it'll soak any excess liquid up within a few minutes.
• Nutritional information is provided as a courtesy only and should be construed as an estimate rather than a guarantee. Ingredients can vary and Salt & Lavender makes no guarantees to the accuracy of this information.
   

NUTRITION

Calories: 595kcalCarbohydrates: 39gProtein: 38gFat: 32gSaturated Fat: 19gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gTrans Fat: 1gCholesterol: 163mgSodium: 1010mgPotassium: 1022mgFiber: 3gSugar: 6gVitamin A: 2899IUVitamin C: 13mg

sheet pan ginger soy glazed salmon

• 8 (6 oz) Alaska salmon fillets, fresh or frozen, thawed
• 2 lb. fresh green beans
• 4 cup carrots, cut into 4-inch pieces
• 2 tbsp olive oil
• Salt and pepper, to taste

For the ginger soy glaze:

• 1/2 cup reduced-sodium soy sauce
• 4 tbsp sweet chili sauce
• 2 tbsp honey
• 2 tbsp grated ginger
• 4 cloves garlic, minced
• 2 tbsp chopped green onions

INSTRUCTIONS

1. Preheat oven to 400 degrees F.
2. Place salmon (skin side down), green beans and carrots in a single layer on a prepared baking sheet. Drizzle green beans and carrots with olive oil and sprinkle with a little salt and pepper.
3. In a small bowl, whisk together soy sauce, sweet chili sauce, honey, ginger, garlic and green onions. Spoon sauce over salmon fillets and bake in the oven for 8 to 10 minutes. Turn the broiler on and cook for an additional 2 to 3 minutes, until edges of salmon are crisp.
4. Serve immediately and enjoy!

NUTRITION FACTS:

• SERVING SIZE: 1/4TH OF RECIPE
• CALORIES: 392
• SUGAR: 15.4 G
• SODIUM: 1,010.5 MG
• FAT: 11.3 G
• SATURATED FAT: 1.8 G
• CARBOHYDRATES: 24.9 G
• FIBER: 5 G
• PROTEIN: 47.2 G