By When you’re busy on weeknights, you tend to choose whatever is quickest (rather than what feels best). This is where anti inflammatory dinner recipes come in – they will make it easy for you to eat healthily without turning your dinner into a project.
The best anti inflammatory meals are not complicated; they primarily consist of whole food ingredients (e.g., fresh vegetables) that are colourful, contain legumes and contain healthy fat sources and lean protein sources (e.g., fish & poultry) plus limit refined grains, added sugars, and ultra-processed foods. This basic approach closely follows the recommendations for reducing inflammation via the consumption of foods provided by both Harvard Health and the Mayo Clinic.
10 Easy Anti-Inflammatory Dinner Recipes for Busy Weeknights
1. Lemon Garlic Salmon with Spinach and Brown Rice
Ingredients:
- 2 salmon fillets
- 2 cups fresh spinach
- 1 cup cooked brown rice
- 2 cloves garlic (minced)
- 1 tbsp olive oil
- Juice of ½ lemon
- Salt & black pepper
Instructions:
- Heat olive oil in a pan over medium heat
- Add garlic and sauté for 30 seconds
- Place salmon in the pan, season with salt and pepper
- Cook 4–5 minutes per side until flaky
- Add spinach and cook until wilted
- Drizzle lemon juice over everything
- Serve with warm brown rice
2. Turmeric Chickpea and Sweet Potato Skillet
Ingredients:
- 1 can chickpeas (drained)
- 1 medium sweet potato (cubed)
- 1 tsp turmeric
- 1 tsp grated ginger
- 1 tbsp olive oil
- 1 cup spinach
- Salt & pepper
Instructions:
- Heat oil in a skillet
- Add sweet potatoes and cook until soft (10–12 mins)
- Add chickpeas, turmeric, and ginger
- Cook for 5 minutes
- Stir in spinach until wilted
- Season and serve
3. Chicken, Broccoli, and Quinoa Stir-Fry
Ingredients:
- 1 chicken breast (sliced)
- 1 cup broccoli florets
- 1 cup cooked quinoa
- 2 cloves garlic
- 1 tsp ginger
- 1 tbsp olive oil
- 1 tbsp low-sodium soy sauce
Instructions:
- Heat oil in a pan
- Cook chicken until browned
- Add garlic and ginger
- Toss in broccoli and stir-fry for 5–6 minutes
- Add quinoa and soy sauce
- Mix well and serve
4. Lentil Pasta with Tomato, Basil, and Kale
Ingredients:
- 1 cup lentil pasta
- 1 cup cherry tomatoes
- 1 cup chopped kale
- 2 cloves garlic
- 1 tbsp olive oil
- Fresh basil
- Salt & pepper
Instructions:
- Cook pasta according to instructions
- Heat olive oil and sauté garlic
- Add tomatoes and cook until soft
- Add kale and cook until wilted
- Toss in cooked pasta
- Garnish with basil and serve
5. Shrimp Avocado Lettuce Tacos
Ingredients:
- 200g shrimp (peeled)
- 1 avocado (sliced)
- Lettuce leaves
- 1 tbsp olive oil
- Juice of 1 lime
- ½ cup shredded cabbage
- Salt & pepper
Instructions:
- Heat oil in a pan
- Cook shrimp for 2–3 minutes per side
- Season with salt, pepper, and lime juice
- Fill lettuce leaves with shrimp
- Add avocado and cabbage
- Serve immediately
6. Turkey and White Bean Skillet with Zucchini
Ingredients:
- 200g ground turkey
- 1 can white beans
- 1 zucchini (sliced)
- 2 cloves garlic
- 1 tbsp olive oil
- 1 tsp oregano
- Salt & pepper
Instructions:
- Heat oil in a skillet
- Cook turkey until browned
- Add garlic and zucchini
- Cook until zucchini softens
- Add beans and oregano
- Stir well, season, and serve
7. Mediterranean Chickpea Salad Bowls
Ingredients:
- 1 can chickpeas
- 1 cucumber (chopped)
- 1 cup cherry tomatoes
- ¼ red onion
- 2 tbsp olive oil
- Juice of ½ lemon
- Feta cheese (optional)
Instructions:
- Combine chickpeas, cucumber, tomatoes, and onion
- Drizzle olive oil and lemon juice
- Toss well
- Add feta if desired
- Serve fresh
8. Ginger-Garlic Tofu with Veggies and Soba
Ingredients:
- 200g tofu (cubed)
- 1 cup mixed vegetables (carrots, broccoli, peppers)
- 1 tsp ginger
- 2 cloves garlic
- 1 tbsp sesame oil
- 1 tbsp soy sauce
- Soba noodles
Instructions:
- Cook soba noodles separately
- Heat sesame oil in a pan
- Add tofu and cook until golden
- Add garlic and ginger
- Toss in vegetables and stir-fry
- Add soy sauce and mix
- Serve over noodles
9. Sheet-Pan Cod with Asparagus and Cherry Tomatoes
Ingredients:
- 2 cod fillets
- 1 cup asparagus
- 1 cup cherry tomatoes
- 1 tbsp olive oil
- 2 cloves garlic
- Juice of ½ lemon
- Salt & pepper
Instructions:
- Preheat oven to 200°C (400°F)
- Place everything on a baking tray
- Drizzle olive oil and add garlic
- Season with salt and pepper
- Bake for 15–20 minutes
- Finish with lemon juice and serve
10. Tomato and Red Lentil Soup
Ingredients:
- 1 cup red lentils
- 2 cups chopped tomatoes
- 1 carrot (chopped)
- 1 onion
- 2 cloves garlic
- 1 tbsp olive oil
- 4 cups vegetable broth
Instructions:
- Heat oil in a pot
- Sauté onion and garlic
- Add carrot and tomatoes
- Stir in lentils and broth
- Simmer for 20 minutes
- Blend if desired and serve warm