I’m a dietitian — these are six recipes that have plenty of greens

We all know we should be eating our green leafy and garden vegies for better health — but often it doesn’t happen. That’s why this dietitian is sharing these useful recipes.

Adding more greens to your meals is one of the easiest ways to boost nutrition and add vibrant flavour and texture. Packed with fibre, vitamins, and antioxidants, these recipes showcase how fresh leafy and garden vegetables can elevate simple dishes into satisfying, healthful meals.

Whether you’re looking to refresh your weeknight routine or enjoy something light and nourishing, these recipes make greens deliciously easy to enjoy.

Green Goddess Sandwich

Green Goddess sandwich. Source: Made By Mandy

Serves 1

Ingredients

For the yoghurt spread:

120g Greek yoghurt

¼ bunch parsley

½ bunch chives

¼ bunch dill

Juice of ½ lemon

Pinch of salt and pepper

1 tbsp olive oil

For the sandwich:

2 slices wholemeal bread (or your choice)

Handful of alfalfa sprouts

½ cucumber, thinly sliced

1-2 lettuce leaves

½ avocado, sliced

2 slices mozzarella

Method

1. In a food processor or blender, combine the Greek yoghurt, parsley, chives, dill, lemon juice, olive oil, salt, and pepper. Blend until the mixture is well combined but still slightly textured.

2. Spread the herby yoghurt evenly over both slices of bread. On one slice, layer the alfalfa sprouts, cucumber, lettuce, avocado, and mozzarella. Top with the second slice of bread, press gently, and enjoy.

Broccoli Stem Pesto Pasta Salad

Green goddess pasta. Source: Made By Mandy

Serves 4

Ingredients

2 heads broccoli (stems and florets)

400g short pasta

120g frozen peas

3 tbsp extra virgin olive oil

2 garlic cloves

Small handful fresh basil leaves

3 tbsp pine nuts

Zest and juice of ½ lemon

3 tbsp grated Parmesan cheese

Salt and pepper, to taste

250g cherry tomatoes, halved

220g baby bocconcini

Method

1. Bring a large pot of salted water to a boil. Finely chop the broccoli stems and florets, then add to the boiling water. Cook for 5–6 minutes, or until tender. Using a slotted spoon, remove the broccoli and drain well.

2. In the same pot of water, cook the pasta according to package instructions. In the final minute of cooking, add the frozen peas. Drain the pasta and rinse under cold water to cool slightly.

3. Meanwhile, combine the cooked broccoli, olive oil, garlic, basil, pine nuts, lemon zest, lemon juice, and Parmesan in a food processor or blender. Pulse until well combined, but still slightly textured. Season with salt and pepper to taste. For a thinner consistency, add a little extra olive oil or reserved pasta water.

4. In a large bowl, toss the cooled pasta, peas, cherry tomatoes, and bocconcini with the broccoli pesto until evenly coated. Divide between four plates and serve.

Brown Rice Tabbouleh Salad

Brown rice tabbouleh salad. Source: Made By Mandy

Serves 2

Ingredients

1 cup brown rice

1 tsp vegetable stock powder

2 celery stalks, thinly sliced

¼ red onion, finely chopped

½ bunch parsley, finely chopped

1 tbsp fresh mint, finely chopped

⅓ cup pomegranate seeds

2 tbsp extra virgin olive oil

Juice of ½ lemon

Zest of ½ lemon

Pinch of sea salt and cracked black pepper

2 eggs

Method

1. Combine the brown rice, 2 cups water, vegetable stock, and a pinch of salt in a pot. Bring to a boil, then reduce heat and simmer for 30–35 minutes, or until tender. Drain and cool completely.

2. Boil the eggs for 6 minutes for a soft, jammy yolk. Transfer to an ice bath to stop cooking, then peel and set aside.

3. In a large bowl, mix the cooled rice, celery, red onion, parsley, mint, and pomegranate seeds.

4. Whisk together olive oil, lemon juice, lemon zest, salt, and pepper. Drizzle over the salad, toss gently to combine, and adjust seasoning as needed.

5. Divide the salad between two plates and top each with a soft-boiled egg, halved or whole.

Poached Chicken and Greens Salad

Poached chicken and greens salad. Source: Made By Mandy

Serves 4

Ingredients

2 tsp chicken stock powder

2 bay leaves

1 ½ tsp salt, divided

1 bunch broccolini, chopped

200g frozen peas

100g baby spinach

2 chicken breasts, trimmed

100g couscous

2 tbsp extra virgin olive oil

Juice and zest of 1 lemon

1 tsp chilli flakes

¼ tsp cracked black pepper

¼ bunch fresh parsley, finely chopped

2 tbsp slivered almonds

Method

1. Bring 1 litre of water to a gentle simmer in a large pot. Stir in 1 tsp chicken stock powder, bay leaves, and 1 tsp salt.

2. Add the broccolini and blanch for 1–2 minutes. Add the peas and spinach during the final minute, then use a slotted spoon to remove the vegetables. Set aside.

3. In the same pot, gently add the chicken breasts to the simmering stock. Lower the heat and cook for 10–15 minutes, depending on the size of the chicken. Turn off the heat and let the chicken sit in the liquid for another 10 minutes to keep it juicy and tender. Remove and let rest for 5 minutes, then shred.

4. In a large bowl, combine the couscous with the remaining ½ tsp chicken stock powder. Pour over 150ml hot water, cover, and set aside for 5 minutes. Fluff with a fork.

5. Whisk together olive oil, lemon juice and zest, chilli flakes, remaining ½ tsp salt, and cracked black pepper in a small bowl.

6. In a large serving bowl, combine the couscous, shredded chicken, vegetables, parsley, and almonds. Drizzle with the dressing and toss gently to combine, then serve.

Super Green Risotto

The super green risotto. Source: Made By Mandy

Serves 4

Ingredients

1 leek, finely sliced

2 garlic cloves, minced

1 large zucchini, sliced into half-moons

2 bunches asparagus, ends trimmed, stalks chopped into 3cm pieces

1.5L vegetable stock, kept warm

2 tbsp extra virgin olive oil

400g Arborio rice

300g frozen peas, thawed

Large handful baby spinach

3 tsp lemon juice

4 tbsp grated pecorino or parmesan cheese

Fresh basil leaves, to garnish (optional)

Salt and pepper, to season

Method

1. Heat the vegetable stock in a small saucepan and keep it at a gentle simmer.

2. In a large pan, warm the olive oil over medium heat. Add the leek and garlic and sauté for 5 minutes, until soft and translucent.

3. Stir in the Arborio rice, coating each grain in oil. Cook for 2–3 minutes, stirring frequently.

4. Begin adding the simmering stock one ladle at a time, stirring continuously and waiting for the rice to absorb the liquid before adding more. After about 5 minutes and half the stock is added, stir in the peas, zucchini, and asparagus. Season with salt and pepper.

5. Continue adding stock and stirring until the rice is tender and creamy, about 10–15 minutes more.

6. Once cooked, stir through the baby spinach and let it wilt. Remove from heat and fold in the grated cheese and lemon juice.

7. Serve topped with fresh basil leaves, a drizzle of olive oil and a sprinkle of cheese.

Pea Orecchiette

Pea orecchiette. Source: Made By Mandy

Serves 4

Ingredients

3 tbsp extra virgin olive oil

3 garlic cloves, peeled

2 cups frozen peas (about 280g), defrosted

¼ cup fresh basil leaves

½ cup reserved pasta cooking water (plus extra as needed)

2 tbsp lemon juice

Salt and freshly cracked black pepper, to season

400g short dried pasta (orecchiette works beautifully)

½ cup grated Parmesan or Pecorino cheese

1 tsp lemon zest

Method

1. Bring a large pot of salted water to a boil. Cook the pasta until al dente according to package instructions. Reserve about ½ cup of the pasta cooking water before draining the pasta.

2. Meanwhile, heat the olive oil in a medium saucepan over medium heat. Add the garlic and cook gently for 2–3 minutes, until soft and fragrant but still pale.

3. Transfer the garlic and oil to a blender. Add 1.5 cups of the defrosted peas, basil, lemon juice, salt, pepper, and the reserved pasta water. Blend until smooth and creamy.

4. Return the sauce to the saucepan over low heat. Add the cooked pasta and stir well to coat, adding more pasta water if needed to loosen the sauce.

5. Stir through the remaining peas, grated cheese, and lemon zest. Heat gently until warmed through, then serve immediately.

Mandy (@madeby.mandy on Instagram) is a dietitian, recipe developer, food photographer and stylist based in Adelaide. She loves sharing all things food – from hosting fabulous dinner parties to developing the perfect recipe.

Originally published as I’m a dietitian — these are six recipes that have plenty of greens