Top 5 Super-Healthy Dinner Recipes for Teens

Roasted Cauliflower and Chickpea Power Bowl

Ingredients:

• 1 diced cauliflower head
• 1 can drained chickpeas
• 1 tbsp olive oil
• ½ tsp cumin
• ½ tsp paprika
• ½ tsp garlic powder
• 1 cup cooked quinoa
• ½ cup cherry tomatoes
• ½ avocado, sliced
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tsp maple syrup
• Salt and pepper to taste
• Fresh cilantro

Procedure:

• Preheat the oven to 200°C.
• In a bowl, toss cauliflower florets and chickpeas with some olive oil, cumin, paprika, garlic powder, salt, and pepper.
• Roast for about 20-25 minutes, until the cauliflower and chickpeas turn golden and crispy.
• In another bowl, mix tahini, lemon juice, maple syrup, and a splash of water to prepare a smooth dressing.
• Layer the bowl with quinoa, roasted cauliflower and chickpeas, cherry tomatoes, and avocado.
• Drizzle with tahini dressing and garnish with fresh cilantro.
• Serve and enjoy. 

Mediterranean Chicken and Hummus Wraps

Ingredients:

• 2 whole wheat tortillas
• 1 cup grilled chicken breast
• ½ cup hummus
• ½ cup chopped cherry tomatoes
• ¼ cup diced cucumber
• ¼ cup crumbled feta cheese
• 1 tbsp olive oil
• 1 tsp lemon juice
• Salt and pepper to taste

Procedure:

• Take whole wheat tortillas and spread hummus over them.
• In a bowl, toss grilled chicken with olive oil, lemon juice, salt, and pepper.
• Layer chicken, cherry tomatoes, cucumber, and feta cheese onto the tortillas.
• Roll tightly and slice in half.
• Serve with fresh yogurt dip and enjoy. 

Sweet Potato and Black Bean Tacos with Avocado Crema

Ingredients:

• 2 medium cubed sweet potatoes
• 1 can drained black beans
• ½ tsp cumin
• ½ tsp paprika
• 1 tbsp olive oil
• 4 small corn tortillas
• ½ avocado
• 2 tbsp Greek yogurt 
• 1 tsp lime juice
• ¼ cup chopped cilantro
• Salt to taste

Procedure:

• Toss sweet potato cubes with olive oil, cumin, paprika, and salt.
• Now roast the sweet potato at 200°C for about 20 minutes.
• To make the avocado crema, mash avocado with Greek yogurt and lime juice.
• Slightly warm the tortillas and fill them with a roasted sweet potato and black bean mixture.
• Drizzle with avocado crema and garnish with chopped cilantro.
• Serve immediately with fresh hummus or yogurt dip. 

Thai-Inspired Peanut Noodles with Tofu

Ingredients:

• 1 cup whole wheat noodles or rice noodles
• ½ cup cubed tofu
• ½ cup sliced bell peppers
• ¼ cup shredded carrots
• 1 tbsp peanut butter
• 1 tbsp soy sauce
• 1 tsp sriracha (optional)
• 1 tsp sesame oil
• 1 clove finely chopped garlic
• 1 tsp lime juice
• 1 tbsp crushed peanuts 

Procedure:

• Start by cooking the noodles and set them aside.
• Now sauté tofu in sesame oil until golden brown.
• Then add garlic, bell peppers, and carrots and toss gently.
• In a bowl, mix peanut butter, soy sauce, sriracha, and lime juice to prepare the dressing.
• Toss noodles with the dressing and sautéed tofu mixture.
• Garnish with crushed peanuts on top and serve.

Spiced Chickpea and Spinach Curry with Brown Rice

Ingredients:

• 1 can drained chickpeas
• 1 cup freshly chopped spinach
• 1 small, finely chopped onion
• 1 cup tomato puree
• 1 tsp curry powder
• ½ tsp turmeric
• ½ tsp cumin
• 1 tbsp olive oil
• 1 cup cooked brown rice
• ½ cup coconut milk
• Salt to taste
• Fresh cilantro 

Procedure:

• In a pan, heat olive oil and sauté onions until golden.
• Now add tomato puree, curry powder, turmeric, and cumin, and cook for about 3 minutes.
• Now add chickpeas and coconut milk, then simmer again for 10 minutes.
• Finally add spinach and let it wilt.
• Season with salt and garnish with fresh cilantro.
• Serve over warm brown rice and enjoy.

Conclusion