Easy Vegetarian recipes to feed yourself when you’re having a bad mental health day (Lunch Edition)
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 delved into some of my go-to breakfast recipes when I need some extra love. This second article explores lunch recipes.
On days when my mind needs a little extra love, I turn to eating hearty meals — especially for lunch and dinner. These flavourful dishes fill me with warmth and content, reminding me that self-care can be as simple as indulging in the food I love. Here are some easy lunch recipes you can make when you don’t feel like spending a considerable time cooking. You can also make a small batch that can be heated and enjoyed the next day.
Option #1: Tomato Pasta
Who doesn’t love pasta? It’s quick and flavourful, and you can experiment with it. All you need is to chop the ingredients, boil the pasta, add it all to a wok and there you have it — a dish bursting with flavours.
Image from Canva Pro
Ingredients:
A small cup (approx. 57 grams of pasta)
1 tablespoon olive oil
1 red onion; chopped
2 small eggplants; chopped
3 garlic cloves
4 tomato puree (blend tomatoes)
5 button mushroom (or any other type)
1 carrot; finely chopped
1 red capsicum; chopped
1 green capsicum; chopped
½ tablespoon black pepper
½ tablespoon salt (as per taste)
A pinch of asafoetida (optional)
Instructions:
Step 1: In a pot, bring the water to boil. Add a pinch of salt.
Step 2: Add the pasta to the boiling water. Stir occasionally. Boil for 15 to 20 minutes, depending on your preferred pasta texture. For a firmer texture, reduce the boiling time.
Step 3: Meanwhile, in a wok or pan, add olive oil and heat it up.
Step 4: Sauté garlic and onion until golden brown.
Step 5: Add the remaining vegetables and tomato puree, along with the spices.
Step 6: Cover the wok with a lid, reduce the heat to low, and cook until the mixture is done. You can also stir-fry the vegetables.
Step 7: Once the pasta is cooked, drain the water.
Step 8: Add the drained pasta to the wok or pan and mix well.
Serve it hot! You can also add grated cheese or olives.
Option #2: Udon Stir-Fry Noodles
Image from Canva Pro
I make these yummy udon stir-fry noodles using a very similar method to the tomato pasta. Swap out the pasta for udon noodles and boil them for 5-7 minutes. If you would like, add tomato puree, else you can add chopped tomatoes instead. And the remaining recipe remains unchanged. You can also add tofu, or some green onion for more Asian-style noodles. Make your bowl colourful! Isn’t it a perfect blend of Italian and Asian flavours?
Option #3: Amaranth Porridge
Heard of Amaranth? It is a great alternative to oatmeal. Known as Rajgira in India, it is an ancient whole grain rich in fibre. This porridge is quick to make, yet so yummy.
Image from Canva Pro
Ingredients:
1 cup amaranth
2.5 cups of water
½ cup milk
Shredded coconut and nuts (optional toppings)
Instructions:
Step 1: In a saucepan, add 1 cup of amaranth with 2½ cups of water. Bring this mixture to a boil.
Step 2: Cover with a lid, and reduce the heat to low.
Step 3: Let it simmer for 30 minutes until all the liquid is absorbed.
Step 4: Stir occasionally, as amaranth may stick to the bottom. Once it's done it should have a thick porridge consistency.
Step 5: Add milk and stir until the porridge becomes creamy. Remove from the stove.
Step 6: Serve it hot with shredded coconut and nuts.
These are my comfort meals. On tough days, there is nothing like the solace of a comforting meal.
Craving more? Stay tuned for the next articles for snack and dinner inspiration. Until then, stay well-fed!
Check out the previous article for breakfast inspiration.