Many of us here at the Spud office are trying to cut down on our dairy consumption. For some, we’re trying to transition to a more plant-based diet; for others, we’re being mindful about how the consumption of animal products impacts the environment, and for a few, dairy just doesn’t work with our digestive systems.

Though everyone has their own reasons, what unites us all when it comes to consuming less dairy is that when we arrive home for dinner, we’re hungry. And while we don’t always have the time or the energy to craft a laborious meal, that doesn’t mean that we can’t prepare something healthy and gourmet in a jiffy. So for anyone else out there that’s trying to limit their dairy, cook healthy and satisfying meals, and do it all in under 30 minutes—here are ten recipes that will help you do all three!

Falafels in Fifteen

When your falafels are ready in fifteen minutes, the extra two minutes it takes to throw a handful of greens, cherry tomatoes, cucumber, cooked quinoa, and chopped red onion into a bowl doesn’t seem like a tough tradeoff.

Beef Stir Fry

A quick and healthy meal doesn’t have to lack flavour. This stir fry is the perfect, satisfying hot meal to whip up using beef, and veggies that are almost past their prime. Top with your favourite stir fry sauces, and serve over a bed of rice.

Kimchi Fried Rice

This recipe proves that healthy and comfort food really can be two sides of the same coin. Because does it really get better than being able to dig into a bowl of hot rice, tofu, and gut healthy kimchi? I think not.

Vegan Quinoa and Tofu Bowl

One of the great things about quinoa (and there are many) is that it can be ready in 15 minutes. Get home, throw it in the pot, then sizzle up some veggies and tofu while the quinoa cooks—BAM. A nourishing dinner (make enough for lunch the next day!) is ready in less than 20 minutes.

Teriyaki Shrimp Soba Noodle Bowls

Soba noodles are loaded with fibre, making them a super nutritious and quick option to keep in the pantry. While the noodles are cooking, fry up your shrimp and veggies, then voila. A colourful bowl of healthy flavours is assembled in no time.

Thai Red Lamb Curry

The flavour profile of what you can achieve with a bottle of curry paste is truly amazing. Cook up a pot of rice while frying up the lamb and veggies for a gourmet meal that will work beautifully as lunch the next day. Don’t forget to garnish with greens!

Grilled Salmon Tacos

When it comes to speedy meals, always keep in mind how quickly you can cook fish. Especially when it comes to tacos which don’t require a long marinade process, salmon and avocado tacos are filled with the healthy fats your body is craving.

Fish Tacos with Avocado and Cabbage

You’ll need to omit the sour cream to keep this dairy-free, but with all of the other delicious ingredients, it’s a very small sacrifice. Again, fish! It’s one of the quickest, freshest protein sources around.

Vegan Lentil Bolognese

If you crave a cheesy pasta at the end of the day, you’re not alone. But this recipe shouldn’t be overlooked. Though this is a vegan recipe (so no meat or dairy), a lentil bolognese will still knock your socks off—and you’ll be getting double the amount of fibre you’d get with the original recipe. Win!

Sweet Potato and Chickpea Buddha Bowl

This is one of those whole-food, comforting, nutritious, all-around great recipes that you’ll never not be in the mood for. It’s the perfect meal to recharge after a grueling workout, because nobody wants to spend an hour cooking when the hanger sets in after the gym.

Turmeric, Lentil, and Farro Soup

No shame in a hearty bowl of soup for dinner, especially if lunch was on the heavier side. The fibre in these lentils will fill you right up, and you’ll also get all of the benefits of turmeric.

What’s your go-to 30 minute meal? Share with us in the comments!

SPUD has been delivering local and organic groceries in Vancouver and the lower mainland for the past 20 years, and now services Vancouver Island, Calgary, and Edmonton as well!

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