Easy Lunch Recipes That Are Tasty & Easy On The Stomach

  • 4 mins Read
  • Nutrition
  • Recipes
  • Jillian Lai Mei Siew

Late for work and contemplating on unhealthy and unfulfilling burger and fries yet again for lunch simply because you did not find enough time to rustle up a healthy meal? Deep within, however, you want to get something that’s not just healthy but also fills your tummy. Seems like a tall task? It is not! There are actually plenty of options for a healthy and tasty lunch menu that you can cook up at home with ease. Let’s look at some digestive health recipes.

Miso Brown Rice & Chicken Salad

This is one of those gut friendly recipes that have the power to satiate you without your tastebuds getting bored.

  • Prep time – 15 mins
  • Cooking time – 30 mins

Ingredients

  • 120g brown rice
  • 2 skinless chicken breasts
  • 140g sprouting broccoli
  • 4 spring onions, cut into diagonal slices
  • 1 tbsp toasted sesame seeds

Instructions to prepare

STEP 1

  • Cook the rice in hot water, then drain the excess water and keep warm
  • While the rice is cooking, place the freshly cut chicken breasts into a pan of boiling water
  • Let it boil for 1 min, then turn off the heat, keep it for 15 mins with the lids on. Check with the fork, if the chicken is done or not. When it is done, cut into medium slices

STEP 2

  • Boil the broccoli in hot water until it gets soft and tender
  • Take out the broccoli from the boiling water, rinse under cold water and drain again

STEP 3

  • For decoration, you can mix the miso, rice vinegar, mirin, and ginger together.

STEP 4

  • Divide the boiled rice between two plates and scatter over the spring onions and sesame seeds.
  • Place the broccoli and chicken slices on top.
  • In the end, drizzle over the dressing.

2. Crispy Sweet Potatoes With Chickpeas & Tahini Yoghurt

This is one of those recipes for digestion that is good for your gut.

  • Prep time – 20 mins
  • Cooking time – 60 mins

Ingredients

  • 4 medium sweet potatoes
  • 4 tbsp olive oil
  • 1 large crushed garlic clove
  • 1 finely chopped banana shallot
  • 400g can chickpeas
  • 75g baby leaf spinach
  • small bunch dill, finely chopped
  • zest and juice 1 lemon
  • For the tahini yoghurt
  • 60g Greek yoghurt
  • 2 tbsp tahini
  • 20g pine nuts, toasted
  • 110g pomegranate seeds

Instructions to prepare

STEP 1

  • Wrap each potato in foil and put directly on the hot coals of a barbecue for 35-45 mins, depending on the size of the potatoes.
  • Bake the potatoes in a pre-heated oven for 45 mins -1 hr or until the centre is soft. Once cooked, put under a hot grill for 3 mins until the skin is blackened and crispy.

STEP 2

  • Meanwhile, heat 1 tbsp olive oil in a large frying pan over a medium heat
  • Add the garlic and shallot, fry for 2-3 mins until softened
  • Stir the chickpeas into the mixture. Gently warm for 1 min
  • Add the spinach and leave to wilt. Then add the dill

STEP 3

  • Whisk together the lemon juice, zest and remaining olive oil in a small bowl
  • Season to taste and stir into the chickpea mixture
  • Gently mash with a potato masher until the chickpeas are slightly crushed
  • Mix together the yoghurt and tahini in another small bowl, and season to taste with salt

STEP 4

  • Split the potatoes open lengthways
  • Fill with the bean mixture, drizzle over the tahini yoghurt
  • Decorate with the pine nuts and pomegranate seeds

3. Asparagus Salad With A Runny Poached Egg

This is one of the stomach-friendly recipes you need to try.

  • Prep time – 5 mins
  • Cooking time – 8 mins

Ingredients

  • 1 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • 200g peeled cooked beetroot (not in vinegar), cut into bite-sized pieces
  • 2 handfuls mixed leaves
  • ¼ cucumber, cut into batons
  • 8 asparagus spears, trimmed
  • 2 large eggs

Instructions to prepare

STEP 1

  • Pour some olive oil and vinegar into a small bowl, mix well and add the beetroot.
  • Divide the mixed leaves and cucumber between 2 plates

STEP 2

  • Blanch the asparagus in a pan of simmering water for 2 mins, then take them out and set aside.
  • Crack the eggs into the pan and simmer gently for 3 mins until the whites are cooked and the yolks are just beginning to set, but still runny.
  • Remove with a slotted spoon and drain on a kitchen paper

STEP 3

  • Whisk together the lemon juice, zest and remaining olive oil in a small bowl
  • Season to taste and stir into the chickpea mixture
  • Gently mash with a potato masher until the chickpeas are slightly crushed
  • Mix together the yoghurt and tahini in another small bowl, and season to taste with salt

To summarise, your lunch should include healthy nutrients which will improve gut function as well as your digestive health.

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