7 Simple Macrobiotic Recipes for Busy Weeknights

In today’s fast-paced world, finding time to prepare healthy meals can be a challenge, especially during busy weeknights. The macrobiotic diet, rooted in Eastern philosophy, emphasizes whole grains, vegetables, legumes, and fermented foods. It’s not only nutritious but also offers a balanced approach to eating. Let’s dive into seven simple macrobiotic recipes that you can whip up quickly on those hectic evenings.

1. Brown Rice and Vegetables Stir-Fry

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 tablespoon olive oil
• 1 cup broccoli florets
• 1 cup bell peppers, sliced
• 1 zucchini, sliced
• 2 tablespoons soy sauce or tamari
• 1 tablespoon sesame seeds

Instructions

1. Cook the Brown Rice: In a pot, bring water to a boil. Add the brown rice, cover, and reduce heat to low. Simmer for about 45 minutes, or until water is absorbed. Remove from heat and let sit covered for another 10 minutes.

2. Stir-Fry the Vegetables: In a large skillet or wok, heat olive oil over medium-high heat. Add the broccoli, bell peppers, and zucchini. Sauté for about 5–7 minutes until they are tender but still crisp.

3. Combine: Add the cooked brown rice and soy sauce to the skillet. Stir well to combine and heat through for another couple of minutes.

4. Serve: Sprinkle with sesame seeds before serving.

Time: Approximately 1 hour

Servings: 4

2. Miso Soup with Tofu and Seaweed

Ingredients

• 4 cups water
• 2 tablespoons miso paste (white or red)
• 1 block of firm tofu, diced
• 1 cup wakame seaweed (reconstituted as per package instructions)
• 2 green onions, sliced

Instructions

1. Bring Water to Boil: In a pot, bring water to a gentle boil.

2. Dissolve Miso: In a small bowl, combine the miso paste with a ladle of hot water until smooth. Gradually add this mixture back into the pot while stirring.

3. Add Tofu and Seaweed: Add the diced tofu and reconstituted wakame seaweed to the pot. Reduce heat and let simmer for about 5 minutes.

4. Finish with Green Onions: Before serving, stir in sliced green onions.

Time: Approximately 15 minutes

Servings: 4

3. Quinoa Salad with Chickpeas and Avocado

Ingredients

• 1 cup quinoa
• 2 cups vegetable broth or water
• 1 can chickpeas (15 oz), drained and rinsed
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• Juice of one lemon
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Cook Quinoa: In a saucepan, bring vegetable broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until liquid is absorbed. Fluff with a fork and set aside to cool.

2. Combine Ingredients: In a large bowl, mix together cooled quinoa, chickpeas, avocado, cherry tomatoes, lemon juice, salt, and pepper.

3. Garnish: Top with fresh parsley before serving.

Time: Approximately 30 minutes

Servings: 4

4. Vegetable Sushi Rolls

Ingredients

• 2 cups sushi rice
• 2 cups water
• Rice vinegar (for seasoning)
• Nori sheets (seaweed)
• Assorted fillings (cucumber strips, avocado slices, carrot sticks)
• Soy sauce for dipping

Instructions

1. Prepare Sushi Rice: Rinse sushi rice under cold water until it runs clear. Combine rice with water in a pot; bring to a boil then reduce heat and simmer covered for about 20 minutes or until tender.

2. Season Rice: Once cooked, remove from heat and allow it to cool slightly before mixing in rice vinegar to taste.

3. Assemble Rolls: Lay a nori sheet on a bamboo sushi mat. Spread an even layer of sushi rice over it leaving some space at the top edge. Layer your choice of fillings diagonally across the center of the rice.

4. Roll It Up: Starting from the bottom edge (the edge closest to you), roll tightly while pressing gently but firmly until you reach the exposed edge of nori. Slice into bite-sized pieces.

5. Serve: Serve with soy sauce for dipping.

Time: Approximately 45 minutes

Servings: Makes about 4 rolls

5. Lentil Soup with Carrots and Celery

Ingredients

• 1 cup lentils (green or brown)
• 4 cups vegetable broth or water
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions

1. Sauté Vegetables: In a large pot over medium heat, add a splash of olive oil and sauté onion until translucent (about five minutes). Add garlic and cook for an additional minute.

2. Add Lentils & Broth: Add lentils, carrots, celery, salt and pepper; pour in vegetable broth or water.

3. Simmer: Bring to a boil then reduce heat and let simmer uncovered for about 25–30 minutes until lentils are tender.

4. Serve: Adjust seasoning if needed before serving hot.

Time: Approximately 40 minutes

Servings: Makes about 6 servings

6. Sweet Potato and Black Bean Tacos

Ingredients

• 2 medium sweet potatoes, peeled and cubed
• Olive oil for roasting
• Salt and pepper
• Corn tortillas
• One can black beans (15 oz), drained
• Avocado slices
• Fresh cilantro for garnish

Instructions

1. Roast Sweet Potatoes: Preheat your oven to 425°F (220°C). Toss cubed sweet potatoes with olive oil, salt, and pepper on a baking sheet then roast for about 25 minutes until fork-tender.

2. Warm Black Beans: While sweet potatoes are roasting, warm black beans in a small saucepan over low heat.

3. Assemble Tacos: Warm corn tortillas in another pan or microwave; place roasted sweet potatoes on each tortilla followed by black beans and avocado slices.

4. Garnish & Serve: Top with fresh cilantro before serving.

Time: Approximately 35 minutes

Servings: Makes about six tacos

7. Baked Tempeh with Steamed Greens

Ingredients

• One package tempeh (8 oz), sliced
• Olive oil
• Soy sauce or tamari
• Fresh ginger (optional)
• Assorted greens (kale or spinach)

Instructions

1. Prepare Tempeh Marinade: In a bowl mix together olive oil and soy sauce; marinate sliced tempeh for at least ten minutes.

2. Bake Tempeh: Preheat your oven to 375°F (190°C). Place marinated tempeh onto a lined baking sheet; bake for about 20–25 minutes until golden brown.

3. Steam Greens: While tempeh is baking, steam your choice of greens for about five minutes until wilted but still vibrant green.

4. Serve Together: Plate baked tempeh alongside steamed greens; drizzle any leftover marinade over as dressing if desired.

Time: Approximately 30 minutes

Servings: Makes about four servings

Eating healthy doesn’t have to be time-consuming or complicated! These seven macrobiotic recipes offer quick yet nutritious options perfect for busy weeknights without compromising on flavor or health benefits. Embrace the simplicity of whole ingredients that support your well-being while keeping dinner stress-free!