Dinner ideas for Monday

Here are five more dinner ideas with full recipes for Monday, along with nutritional information including fats and oil, calories, protein, iron, carbohydrates, vitamins, calcium, and total duration:

1. Lentil Soup with Spinach and Tomatoes

• Ingredients:
  • 1 cup dried green lentils
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 1 can (14 oz) diced tomatoes
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • Olive oil
  • Salt and pepper
• Instructions:
  1. Heat olive oil in a large pot over medium heat. Add chopped onion, minced garlic, diced carrots, and celery. Sauté until vegetables are tender.
  2. Add dried lentils, diced tomatoes, and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are cooked.
  3. Stir in fresh spinach and cook until wilted. Season with salt and pepper to taste.
  4. Serve hot with crusty bread.
• Nutritional Information (per serving):
  • Fats and Oil: 5-10g (from olive oil)
  • Calories: 250-300 kcal
  • Protein: 15-20g
  • Iron: 3-4mg
  • Carbohydrates: 35-40g
  • Vitamins: Vitamin A, Vitamin C
  • Calcium: 50-100mg
  • Total Duration: 40 minutes

2. Chickpea and Vegetable Curry

• Ingredients:
  • 1 can (15 oz) chickpeas, drained and rinsed
  • Assorted vegetables (e.g., cauliflower, bell peppers, peas)
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 can (14 oz) coconut milk
  • Curry powder
  • Olive oil
  • Salt and pepper
  • Cooked rice or naan bread for serving
• Instructions:
  1. Heat olive oil in a large skillet over medium heat. Add diced onion and minced garlic, sauté until softened.
  2. Add assorted vegetables to the skillet and cook until slightly tender.
  3. Stir in chickpeas, curry powder, and coconut milk. Simmer for 10-15 minutes.
  4. Season with salt and pepper to taste. Serve hot over cooked rice or with naan bread.
• Nutritional Information (per serving):
  • Fats and Oil: 10-15g (from coconut milk and olive oil)
  • Calories: 350-400 kcal
  • Protein: 10-15g
  • Iron: 2-3mg
  • Carbohydrates: 30-35g
  • Vitamins: Vitamin C
  • Calcium: 50-100mg
  • Total Duration: 35 minutes

3. Mediterranean Chickpea Salad

• Ingredients:
  • 1 can (15 oz) chickpeas, drained and rinsed
  • Cucumber, diced
  • Cherry tomatoes, halved
  • Red onion, thinly sliced
  • Kalamata olives, pitted
  • Feta cheese, crumbled
  • Fresh parsley, chopped
  • Olive oil
  • Lemon juice
  • Salt and pepper
• Instructions:
  1. In a large bowl, combine chickpeas, diced cucumber, halved cherry tomatoes, thinly sliced red onion, pitted Kalamata olives, crumbled feta cheese, and chopped parsley.
  2. Drizzle with olive oil and lemon juice. Season with salt and pepper to taste.
  3. Toss to combine, then serve chilled.
• Nutritional Information (per serving):
  • Fats and Oil: 10-15g (from olive oil and feta cheese)
  • Calories: 300-350 kcal
  • Protein: 10-15g
  • Iron: 2-3mg
  • Carbohydrates: 30-35g
  • Vitamins: Vitamin C
  • Calcium: 100-150mg
  • Total Duration: 20 minutes

4. Vegetable Stir-Fry with Tofu and Brown Rice

• Ingredients:
  • 1 block (14 oz) firm tofu, cubed
  • Assorted vegetables (e.g., broccoli, bell peppers, snap peas)
  • Cooked brown rice
  • Olive oil
  • Soy sauce
  • Garlic, minced
  • Ginger, grated
• Instructions:
  1. Heat olive oil in a large skillet or wok over medium heat.
  2. Add cubed tofu and stir-fry until golden brown. Remove from skillet and set aside.
  3. In the same skillet, add more oil if needed and stir-fry vegetables until tender-crisp.
  4. Return tofu to the skillet, then add minced garlic and grated ginger. Cook for another minute.
  5. Drizzle with soy sauce and toss to combine.
  6. Serve over cooked brown rice.
• Nutritional Information (per serving):
  • Fats and Oil: 10-15g (from tofu and olive oil)
  • Calories: 350-400 kcal
  • Protein: 20-25g
  • Iron: 2-3mg
  • Carbohydrates: 30-35g
  • Vitamins: Vitamin C
  • Calcium: 50-100mg
  • Total Duration: 30 minutes

5. Veggie and Hummus Wraps

• Ingredients:
  • Whole wheat tortillas
  • Hummus
  • Assorted vegetables (e.g., lettuce, cucumber, bell peppers, carrots)
  • Avocado, sliced
  • Sprouts (optional)
  • Olive oil
  • Lemon juice
  • Salt and pepper
• Instructions:
  1. Spread hummus on whole wheat tortillas.
  2. Layer assorted vegetables and sliced avocado on top of the hummus.
  3. Drizzle with olive oil and lemon juice. Season with salt and pepper to taste.
  4. Add sprouts if desired.
  5. Roll up the wraps tightly and slice in half before serving.
• Nutritional Information (per serving):
  • Fats and Oil: 10-15g (from hummus and avocado)
  • Calories: 300-350 kcal
  • Protein: 8-10g
  • Iron: 2-3mg
  • Carbohydrates: 30-35g
  • Vitamins: Vitamin C, Vitamin K
  • Calcium: 50-100mg
  • Total Duration: 15 minutes

6. Veggie and Bean Burrito Bowl

• Ingredients:
  • Cooked rice (brown or white)
  • Canned black beans, drained and rinsed
  • Corn kernels (fresh or canned)
  • Diced tomatoes
  • Avocado, sliced
  • Shredded lettuce or spinach
  • Salsa
  • Lime wedges
  • Olive oil
  • Salt and pepper
• Instructions:
  1. Divide cooked rice among serving bowls.
  2. Top with black beans, corn kernels, diced tomatoes, sliced avocado, and shredded lettuce or spinach.
  3. Drizzle with olive oil and season with salt and pepper.
  4. Serve with salsa and lime wedges on the side.
• Nutritional Information (per serving):
  • Fats and Oil: 5-10g (from avocado and olive oil)
  • Calories: 350-400 kcal
  • Protein: 10-15g
  • Iron: 2-3mg
  • Carbohydrates: 55-60g
  • Vitamins: Vitamin C, Vitamin A
  • Calcium: 50-100mg
  • Total Duration: 20 minutes

7. Veggie and Tofu Stir-Fry with Peanut Sauce

• Ingredients:
  • 1 block (14 oz) firm tofu, cubed
  • Assorted vegetables (e.g., broccoli, bell peppers, snow peas)
  • Cooked noodles or rice
  • Olive oil
  • For peanut sauce:
    • ¼ cup peanut butter
    • 2 tablespoons soy sauce
    • 1 tablespoon maple syrup or honey
    • 1 tablespoon rice vinegar
    • 1 clove garlic, minced
    • Water (as needed to thin out sauce)
• Instructions:
  1. Heat olive oil in a large skillet or wok over medium heat.
  2. Add cubed tofu and stir-fry until golden brown. Remove from skillet and set aside.
  3. In the same skillet, add more oil if needed and stir-fry vegetables until tender-crisp.
  4. Return tofu to the skillet.
  5. In a small bowl, whisk together ingredients for peanut sauce until smooth. Add water as needed to thin out the sauce.
  6. Pour peanut sauce over tofu and vegetables, stirring to coat.
  7. Serve over cooked noodles or rice.
• Nutritional Information (per serving):
  • Fats and Oil: 15-20g (from tofu and olive oil)
  • Calories: 400-450 kcal
  • Protein: 20-25g
  • Iron: 3-4mg
  • Carbohydrates: 35-40g
  • Vitamins: Vitamin C
  • Calcium: 50-100mg
  • Total Duration: 30 minutes

8. Spinach and Feta Stuffed Portobello Mushrooms

• Ingredients:
  • Portobello mushrooms, stems removed
  • Fresh spinach
  • Crumbled feta cheese
  • Olive oil
  • Garlic powder
  • Salt and pepper
• Instructions:
  1. Preheat the oven to 400°F (200°C).
  2. Brush portobello mushrooms with olive oil and season with garlic powder, salt, and pepper.
  3. Place a handful of fresh spinach inside each mushroom cap.
  4. Top with crumbled feta cheese.
  5. Bake for 20-25 minutes or until mushrooms are tender and cheese is melted.
• Nutritional Information (per serving):
  • Fats and Oil: 10-15g (from feta cheese and olive oil)
  • Calories: 200-250 kcal
  • Protein: 10-15g
  • Iron: 2-3mg
  • Carbohydrates: 5-10g
  • Vitamins: Vitamin A, Vitamin K
  • Calcium: 50-100mg
  • Total Duration: 25 minutes

9. Mediterranean Couscous Salad

• Ingredients:
  • Couscous, cooked
  • Cucumber, diced
  • Cherry tomatoes, halved
  • Kalamata olives, pitted and sliced
  • Red onion, finely chopped
  • Fresh parsley, chopped
  • Feta cheese, crumbled
  • Olive oil
  • Lemon juice
  • Salt and pepper
• Instructions:
  1. In a large bowl, combine cooked couscous, diced cucumber, halved cherry tomatoes, sliced Kalamata olives, finely chopped red onion, chopped parsley, and crumbled feta cheese.
  2. Drizzle with olive oil and lemon juice. Season with salt and pepper to taste.
  3. Toss to combine, then serve chilled or at room temperature.
• Nutritional Information (per serving):
  • Fats and Oil: 10-15g (from feta cheese and olive oil)
  • Calories: 300-350 kcal
  • Protein: 8-10g
  • Iron: 1-2mg
  • Carbohydrates: 40-45g
  • Vitamins: Vitamin C, Vitamin A
  • Calcium: 50-100mg
  • Total Duration: 20 minutes

10. Black Bean and Corn Quesadillas

• Ingredients:
  • Flour tortillas
  • Canned black beans, drained and rinsed
  • Corn kernels (fresh or canned)
  • Shredded cheese (e.g., cheddar or Monterey Jack)
  • Salsa
  • Olive oil
• Instructions:
  1. Heat olive oil in a large skillet over medium heat.
  2. Place a flour tortilla in the skillet and spread black beans, corn kernels, shredded cheese, and salsa on one half of the tortilla.
  3. Fold the other half of the tortilla over the filling to create a half-moon shape.
  4. Cook until the bottom is golden brown and crispy, then carefully flip and cook the other side until golden brown and crispy.
  5. Repeat with remaining tortillas and filling.
  6. Cut quesadillas into wedges and serve hot.
• Nutritional Information (per serving):
  • Fats and Oil: 10-15g (from cheese and olive oil)
  • Calories: 300-350 kcal
  • Protein: 10-15g
  • Iron: 2-3mg
  • Carbohydrates: 35-40g
  • Vitamins: Vitamin C
  • Calcium: 100-150mg
  • Total Duration: 20 minutes

These dinner ideas offer a variety of flavors and nutrients to enjoy on a Monday evening, and the recipes are designed to be relatively quick and easy to prepare