Having a bad day? Feeling down but you've got to cook? On tough days, even the simplest routine tasks can feel overwhelming, let alone cooking. The mere thought of having to plan what you are going to eat for breakfast, lunch and dinner can be exhausting. It’s tempting to skip meals when you are feeling low or burnt out, as depression dulls your appetite and when you're already feeling drained, summoning the energy to decide what to cook and actually cook it can seem insurmountable. Hunger can make you more sensitive and vulnerable, intensifying the symptoms of depression and burnout. But eating ‘good and wholesome food’ especially those that are easy to make can uplift your mood and improve your energy levels.

In this 4-part article series, we’ll be sharing a few vegetarian recipes you can make when you are having a bad mental health day.

In the previous article, we explored quick snack recipes you can make when craving something sweet or savoury. In the final article of this series, let’s dive into some dinner options.

At times, skipping dinner can seem the easiest option, but on those tough mental health days, dinner is a must for me. When you need a quick yet satisfying meal, here are three effortless dinner options you can prepare in no time.

Option #1: Tempeh Wrap

I can never go wrong with this choice. I love Tempeh. It’s a great source of protein for vegetarians and vegans. Eating protein is crucial when feeling depressed, as it has been linked to influencing your mood.

Ingredients:

A few tempeh cubes (or tofu)
2 tablespoon curd
½ tablespoon turmeric powder
½ tablespoon red chilli powder
½ tablespoon salt (as per taste)
½ tablespoon ground cumin
½ tablespoon black pepper
½ tablespoon dried fenugreek leaves (optional)
1 tortilla/ whole wheat chapati
½ capsicum; chopped
1 onion; chopped
2 garlic cloves
½ carrot; grated

Instructions:

Step 1: Marinate tempeh — Add curd and spices in a bowl along with tempeh cubes.

Step 2: Mix well and set aside for 30 minutes.

Step 3: Meanwhile, chop all the vegetables and stir-fry them, if you like.

Step 4: In a pan, heat some olive oil.

Step 5: Once the tempeh is well marinated, transfer it to the pan and cook for 3-4 minutes on each side (note: the tempeh may stick to the bottom of the pan).

Step 6: Once cooked, turn off the heat and set tempeh aside.

Step 7: Assembling the wrap — Place cooked tempeh on a chapati or tortilla. Top with the stir-fried vegetables.

Voilà! There you have it! A delicious and healthy wrap. If you would like a dressing/sauce, drizzle some yoghurt or peanut sauce. For an extra layer of indulgence, add slices of avocado.

Option #2: Pumpkin Soup

There are various recipes for a bowl of hearty pumpkin soup available online. Maybe you have one too. Here’s how I like to make mine.

Ingredients:

1 carrot; chopped
1 red onion; chopped
1 tomato; chopped
2 cloves of garlic
½ pumpkin; diced
¼ tablespoon turmeric
½ tablespoon black pepper
½ tablespoon salt (as per taste)
½ cup water/vegetable stock

Instructions:

Step 1: Chop all the vegetables.

Step 2: In a stovetop pressure cooker, sauté the garlic and onion on medium-low heat.

Step 3: Add the remaining vegetables and spices. Pour in water, mix well, and cover the lid.

Step 4: After the first whistle, reduce the heat to low and cook for an additional 15 minutes.

Step 5: When the pressure has completely dropped, open the lid. Allow the mixture to cool slightly.

Step 6: Use a hand blender to blend the mixture until smooth to form a liquid consistency.

You can also add milk/cream to your pumpkin soup to give it a creamy texture. I always love having this soup in winter.

Option #3: Uttapam

These irresistibly crispy pancakes are a traditional food in South India. Though the original recipe calls for fermented rice and lentil batter, this recipe uses semolina to make instant uttapam — a very common practice in Indian households. It is always a satisfying meal for any time of the day.

Ingredients:

1 cup Semolina
½ cup of whole milk yoghurt
¼ cup of water
A pinch of baking powder
1 onion; finely chopped
1 capsicum; finely chopped
1 carrot; grated
A pinch of asafoetida (optional)
½ tablespoon salt (as per taste)
¼ tablespoon red chilli powder
¼ tablespoon olive oil

Instructions:

Step 1: In a bowl, combine semolina, yoghurt, water and spices. Add the baking powder and mix well. Set aside for 15-20 minutes.

Step 2: Meanwhile, chop all the vegetables as thinly as possible.

Step 3: Add the chopped vegetables into the mixture and mix well. The batter should not be too thick or runny.

Step 4: Grease a pan or skillet with olive oil on medium-low flame.

Step 5: Pour a small portion of the batter onto the pan and spread it out evenly.

Step 6: Cook for 4-5 minutes on each side or until golden brown.

Step 7: Serve it with green chutney and you’ll find yourself indulging in this dish time and time again.

Those are some of the recipes I absolutely enjoy. They’re incredibly versatile — you can experiment with them all you want — add in leftovers or any other ingredients you have in hand. Quick and easy to make, they’re perfect for days when you need a little pick-me-up. Bon appétit!

This concludes the 4-part series of easy vegetarian recipes to feed yourself when you’re having a bad mental health day.

For breakfast, lunch and snack recipes, check out the previous articles.

Easy Vegetarian recipes to feed yourself when you’re having a bad mental health day (Dinner Edition)

In this 4-part article series, we’ll be sharing a few vegetarian recipes you can make when you are having a bad mental health day.

In the previous article, we explored quick snack recipes you can make when craving something sweet or savoury. In the final article of this series, let’s dive into some dinner options.

Option #1: Tempeh Wrap

Option #2: Pumpkin Soup

Option #3: Uttapam

Feeling drained? It's time to recharge.