Introduce quick and easy meals in 4 steps, a collection of international recipes designed to streamline your cooking process without compromising taste or nutrition. Perfect for the workweek. In today’s fast-paced world, finding the time to prepare nutritious meals can be challenging. However, with the right recipes and approach, you can whip up quick and easy meals that are delicious and wholesome. 

Each recipe in this collection follows a simple four-step format, ensuring fast (10- 30 min) meals that fit your busy schedule. Whether you’re craving Italian comfort food, Japanese simplicity, Mexican flavors, or a taste of cuisines from around the globe, you’ll find inspiration within these pages.

Let’s take the culinary journey that awaits you, with even 3-10-minute meals for those extra hectic days. From the classic Italian Spaghetti Carbonara to the fragrant Japanese Miso Soup, each recipe is crafted to tantalize your taste buds while nourishing your body.

Finally, treat yourself and a loved one to handcrafted delights for 2, like the creamy goodness of Lebanese Hummus, a simple yet irresistible blend of chickpeas, tahini, and zesty lemon juice, perfect for dipping with pita bread or fresh vegetables.

 Bibimbap Bowl

Prep Time: 5 minutes                Total Time: 15 minutes

Nutrition Facts (per serving):

• Calories: 400
• Fat: 10g
• Carbohydrates: 60g
• Protein: 20g

Ingredients:

• 2 cups of cooked white rice
• 1 cup of sliced beef, cooked
• 1 cup of julienned carrots, sautéed
• 1 cup of spinach, sautéed
• 1/4 cup of kimchi
• 2 tablespoons of gochujang sauce

Directions:

1. Divide the cooked rice between two bowls.
2. Arrange sliced beef, sautéed carrots and sautéed spinach on top of the rice.
3. Top with kimchi and a drizzle of gochujang sauce.
4. Serve immediately, stirring all ingredients before eating.

Banh Mi Sandwich

Prep Time: 5 minutes                Total Time: 10 minutes

Nutrition Facts (per serving):

• Calories: 350
• Fat: 8g
• Carbohydrates: 45g
• Protein: 18g

Ingredients:

• 2 small baguettes
• 1 cup of shredded cooked pork
• 1/4 cup of pickled carrots and daikon
• 1/4 cup of sliced cucumber
• 1/4 cup of fresh cilantro leaves

Directions:

1. Slice baguettes in half lengthwise.
2. Fill each baguette with shredded pork, pickled carrots and daikon, sliced cucumber and fresh cilantro leaves.
3. Drizzle with sriracha mayo or hoisin sauce.
4. Serve immediately for a flavorful sandwich experience.

Caprese Salad

Prep Time: 5 minutes                Total Time: 10 minutes

Nutrition Facts (per serving):

• Calories: 250
• Fat: 18g
• Carbohydrates: 10g
• Protein: 14g

Ingredients:

• 2 large tomatoes, sliced
• 200g of fresh mozzarella cheese, sliced
• 1/4 cup of fresh basil leaves
• 2 tablespoons of balsamic glaze

Directions:

1. Arrange tomato and mozzarella slices alternately on a plate.
2. Top with fresh basil leaves.
3. Drizzle with balsamic glaze.
4. Season with salt and pepper to taste.
5. Serve immediately as a refreshing appetizer.

Street Corn

Prep Time: 5 minutes                Total Time: 15 minutes

Nutrition Facts (per serving):

• Calories: 220
• Fat: 14g
• Carbohydrates: 20g
• Protein: 7g

Ingredients:

• 4 ears of corn, husked
• 1/4 cup of mayonnaise
• 1/4 cup of sour cream
• 1/2 cup of crumbled cotija cheese
• 1 teaspoon of chili powder

Directions:

1. Grill corn over medium heat until lightly charred on all sides.
2. Mix mayonnaise and sour cream.
3. Spread the mayonnaise mixture evenly over each ear of corn.
4. Sprinkle with crumbled cotija cheese and chili powder.                                   
5. Serve with lime wedges for squeezing over the top.

Quinoa Salad

Prep Time: 5 minutes                Total Time: 20 minutes

Nutrition Facts (per serving):

• Calories: 280
• Fat: 10g
• Carbohydrates: 35g
• Protein: 10g

Ingredients:

• 1 cup of quinoa, rinsed
• 1 cucumber, diced
• 1 cup of cherry tomatoes, halved
• 1/4 cup of diced red onion
• 1/4 cup of crumbled feta cheese

Directions:

1. Cook quinoa according to package instructions and let it cool.
2. Combine cooked quinoa, diced cucumber, cherry tomatoes and red onion.
3. Toss with your favorite salad dressing.
4. Sprinkle with crumbled feta cheese before serving.
5. Chill in the refrigerator until ready to serve.

Teriyaki Bowl

Prep Time: 5 minutes                Total Time: 15 minutes

Nutrition Facts (per serving):

• Calories: 350
• Fat: 2g
• Carbohydrates: 75g
• Protein: 7g

Ingredients:

• 2 cups of cooked white rice
• 1 cup of broccoli florets
• 1 cup of sliced carrots
• 1 cup of sliced bell peppers
• 1/2 cup of teriyaki sauce

Directions:

1. Steam broccoli, carrots and bell peppers until tender-crisp.
2. In a skillet, heat teriyaki sauce until warmed.
3. Add steamed vegetables to the skillet and toss until coated in the sauce.
4. Serve over cooked white rice.
5. Garnish with sesame seeds and sliced green onions.

Chickpea Curry

Prep Time: 5 minutes                Total Time: 15 minutes

Nutrition Facts (per serving):

• Calories: 290
• Fat: 15g
• Carbohydrates: 30g
• Protein: 10g

Ingredients:

• 1 can of chickpeas, drained and rinsed
• 1 onion, finely chopped
• 2 cloves of garlic, minced
• 1 tablespoon of curry powder
• 1 cup of canned coconut milk

Directions:

1. In a pan, sauté chopped onion and minced garlic until golden.
2. Add curry powder and cook for a minute.
3. Stir in chickpeas and coconut milk.
4. Simmer for 5 minutes until heated.                                                                   
5. Serve over cooked rice or with naan bread.

Couscous Salad

Prep Time: 5 minutes                Total Time: 15 minutes

Nutrition Facts (per serving):

• Calories: 220
• Fat: 6g
• Carbohydrates: 35g
• Protein: 8g

Ingredients:

• 1 cup of couscous, cooked
• 1/2 cup of chopped cucumber
• 1/2 cup of chopped tomatoes
• 1/4 cup of chopped fresh mint
• 1/4 cup of crumbled feta cheese

Directions:

1. Fluff-cooked couscous with a fork and let it cool.
2. Combine couscous, chopped cucumber, tomatoes and fresh mint.
3. Drizzle with your favorite vinaigrette dressing and toss to combine.
4. Sprinkle crumbled feta cheese over the top.
5. Serve chilled or at room temperature.

Gazpacho

Prep Time: 5 minutes                Total Time: 10 minutes

Nutrition Facts (per serving):

• Calories: 120
• Fat: 8g
• Carbohydrates: 12g
• Protein: 2g

Ingredients:

• 4 ripe tomatoes, chopped
• 1 cucumber, peeled and chopped
• 1 red bell pepper, chopped
• 1/4 red onion, chopped
• 2 tablespoons of olive oil
• 2 tablespoons of red wine vinegar

Directions:

1. Combine chopped tomatoes, cucumber, bell pepper and red onion.
2. Blend until smooth.
3. Add olive oil and red wine vinegar and blend again until well combined.
4. Season with salt and pepper to taste. 
5. Chill in the refrigerator for at least 30 minutes before serving.

BBQ Chicken Wrap

Prep Time: 5 minutes                Total Time: 10 minutes

Nutrition Facts (per serving):

• Calories: 300
• Fat: 8g
• Carbohydrates: 35g
• Protein: 18g

Ingredients:

• 2 large flour tortillas
• 1 cup of shredded cooked chicken
• 1/4 cup of BBQ sauce
• 1/2 cup of shredded lettuce
• 1/4 cup of diced tomatoes

Directions:

1. Mix shredded chicken with BBQ sauce until well coated.
2. Warm tortillas in a skillet or microwave until soft.
3. Divide the BBQ chicken mixture between the two tortillas.
4. Top with shredded lettuce and diced tomatoes.
5. Roll up tightly and slice in half before serving.

Ratatouille

Prep Time: 5 minutes                Total Time: 20 minutes

Nutrition Facts (per serving):

• Calories: 150
• Fat: 1g
• Carbohydrates: 35g
• Protein: 5g

Ingredients:

• 1 eggplant, diced
• 1 zucchini, diced
• 1 yellow squash, diced
• 1 bell pepper, diced
• 1 onion, diced
• 2 cloves of garlic, minced
• 1 can of diced tomatoes
• 1 teaspoon of dried thyme

Directions:

1. In a large skillet, sauté diced eggplant, zucchini, yellow squash, bell pepper, onion and garlic until softened.
2. Stir in diced tomatoes and dried thyme.
3. Cover and simmer for 10 minutes, stirring occasionally.
4. Season with salt and pepper to taste. 
5. Serve hot as a side dish or overcooked pasta.

—————————–

Currywurst

Prep Time: 5 minutes                Total Time: 15 minutes

Nutrition Facts (per serving):

• Calories: 350
• Fat: 20g
• Carbohydrates: 15g
• Protein: 18g

Ingredients:

• 4 bratwurst sausages
• 1/2 cup of curry ketchup
• 1 teaspoon of curry powder
• 1 tablespoon of vegetable oil

Directions:

1. Heat the vegetable oil in a frying pan over medium heat.
2. Add bratwurst sausages and cook until browned on all sides.
3. Mix the curry ketchup and curry powder in a small bowl and pour the curry ketchup mixture over the cooked sausages.
4. Simmer for 5 minutes until heated and coated with sauce.
5. Serve with crusty bread or fries for an authentic German street food experience.

———————–

Jollof Rice

Prep Time: 5 minutes                Total Time: 30 minutes

Nutrition Facts (per serving):

• Calories: 300
• Fat: 2g
• Carbohydrates: 65g
• Protein: 8g

Ingredients:

• 2 cups of parboiled rice
• 1 can of diced tomatoes
• 1 onion, chopped
• 2 cloves of garlic, minced
• 1 red bell pepper, chopped
• 1 teaspoon of curry powder

Directions:

1. Sauté chopped onion and minced garlic in a pot until fragrant.
2. Add chopped red pepper and cook until soft.
3. Stir in diced tomatoes and curry powder and cook for 5 minutes.
4. Add the cooked rice and enough water to cover the rice by 1 inch, cover and simmer until the rice is cooked and the liquid is absorbed.
5. Fluff the rice with a fork before serving.

————————–

Chicken and Broccoli Stir-Fry

Prep Time: 5 minutes              Total Time: 15 minutes

Nutrition Facts (per serving):

• Calories: 280
• Fat: 6g
• Carbohydrates: 15g
• Protein: 40g  

Ingredients:

• 2 boneless, skinless chicken breasts, sliced
• 2 cups of broccoli florets
• 1 carrot, thinly sliced
• 1/4 cup of soy sauce
• 2 tablespoons of oyster sauce

Directions:

1. In a wok or large skillet, stir-fry sliced chicken until cooked.
2. Add broccoli florets and sliced carrot, cooking until vegetables are tender-crisp.
3. Mix soy sauce and oyster sauce in a small bowl.
4. Pour sauce over chicken and vegetables, stirring until well coated.
5. Serve hot cooked rice.

—————————

Spaghetti Carbonara

Prep Time: 10 minutes                Total Time: 20 minutes

Nutrition Facts:

• Calories: 520 (per serving)
• Fat: 22g
• Carbohydrates: 54g
• Protein: 24g

Ingredients:

• 200g of spaghetti
• 100g of pancetta or bacon, diced
• 2 large eggs
• 50g of grated parmesan cheese
• Salt and black pepper to taste

Directions:

1. Cook spaghetti according to package instructions.
1. Drain and set aside.             
2. Cook the pancetta until crispy.
2. Remove from heat.
3. Whisk eggs and parmesan.
3. Add cooked spaghetti and pancetta, tossing to combine.      
4. Season with salt and pepper.
4. Serve hot.

————————–

Miso Soup

Prep Time: 5 minutes                Total Time: 10 minutes

Nutrition Facts (per serving):

• Calories: 85
• Fat: 5g
• Carbohydrates: 4g
• Protein: 7g

Ingredients:

• 4 cups of dashi broth
• 3 tablespoons of miso paste
• 1 block of tofu, diced
• 2 green onions, thinly sliced

Directions:

1. Bring dashi broth to a simmer in a pot.
2. Dissolve miso paste in a small bowl of hot broth, then add it to the pot.
3. Add tofu and simmer for 2-3 minutes.
4. Garnish with sliced green onions and serve hot.

—————————

Chicken Fajitas

Prep Time: 10 minutes                Total Time: 20 minutes

Nutrition Facts (per serving):

• Calories: 280
• Fat: 7g
• Carbohydrates: 20g
• Protein: 30g

Ingredients:

• 500g of chicken breast, sliced
• 2 bell peppers, sliced
• 1 onion, sliced
• 2 tablespoons of fajita seasoning
• Tortillas, for serving

Directions:

1. Season chicken with fajita seasoning.
2. Sauté chicken in a skillet until cooked.
3. Add sliced bell peppers and onions, cooking until tender.
4. Serve chicken and vegetables in tortillas.

—————————-

Green Curry

Prep Time: 10 minutes                Total Time: 25 minutes

Nutrition Facts (per serving):

• Calories: 400
• Fat: 25g
• Carbohydrates: 8g
• Protein: 35g

Ingredients:

• 500g of chicken, sliced
• 1 can of coconut milk
• 2 tablespoons of green curry paste
• 1 bell pepper, sliced

Directions:

1. Heat coconut milk in a pot over medium heat.
2. Stir in green curry paste until fragrant.
3. Add sliced chicken and bell pepper, cooking until the chicken is done.
4. Serve hot with rice.

————————–

Paella

Prep Time: 10 minutes                Total Time: 35 minutes

Nutrition Facts (per serving):

• Calories: 350
• Fat: 8g
• Carbohydrates: 45g
• Protein: 25g

Ingredients:

• 1 cup of rice
• 500g of mixed seafood (shrimp, mussels, squid)
• 1 onion, diced
• 2 tomatoes, diced

Directions:

1. Sauté diced onion in a paella pan until translucent.
2. Add diced tomatoes and cook until softened.
3. Stir in rice and mixed seafood, cooking until rice is tender.
4. Serve hot, garnished with lemon wedges.

—————————-

Fried Shrimp and Rice

Prep Time: 10 minutes              Total Time: 15 minutes

Nutrition Facts (per serving):

• Calories: 380
• Fat: 10g
• Carbohydrates: 50g
• Protein: 20g

Ingredients:

• 2 cups of cooked rice
• 200g of cooked shrimp
• 1 cup of mixed vegetables (peas, carrots, corn)
• 2 eggs, beaten

Directions:

1. Heat oil in a wok over high heat.
2. Add beaten eggs and scramble until cooked.
3. Stir in cooked rice, shrimp and mixed vegetables, cooking until heated.
4. Serve hot.

————————–

Hummus

Prep Time: 5 minutes                Total Time: 10 minutes

Nutrition Facts (per serving):

• Calories: 180
• Fat: 10g
• Carbohydrates: 20g
• Protein: 6g

Ingredients:

• 1 can of chickpeas, drained
• 2 tablespoons of tahini
• 2 garlic of cloves, minced
• 2 tablespoons of lemon juice

Directions:

1. Blend chickpeas, tahini, minced garlic and lemon juice until smooth.
2. Season with salt to taste.
3. Drizzle with olive oil and sprinkle with paprika.
4. Serve with pita bread or vegetables.

——————————–