Trash I did chilli last night, all the other things I can think of are full of cream and/or cheese
pack of mince
chopped onion
2 chopped chillies
1 tsp easy garlic
1 tbs coriander, cumin, oregano
carton of passata and squirt of tom puree
Soften the onions, chuck in the chillies and garlic, brown the mince, add the spices and passata, bring to the boil then simmer for 45 mins or do what I do and chuck it in the slow cooker on low until we were ready to eat. For rice I whizzed 1/2 a cauli and 1/2 a punnet of chesnut mushrooms in the processor and fried them in loads of butter.
For everyone else I usually put a cubed block of mozarella in when it goes in the slow cooker to increase the fat content but didn't have any in so added a handful of grated cheese to mine.
Another non-dairy staple is a variation of the pork carnitas
pork shoulder cubed and browned
1 leek or a couple of shallots thinly sliced and softened
chuck into slow cooker
add 1tbs cumin and paprika and the juice of 1 lime + the zest if you can be arsed losing your fingertips on the grater, give it a stir and leave overnight. In the morning add a carton of passata, give it another stir, and cook on low. When you're ready to eat just pull the chunks apart with 2 forks. Its even nicer cold the next day.
For veg what about chunks of peppers, courgettes, mushrooms and onions roasted in olive oil with garlic and cumin seeds, the leftovers are nice cold as well if you fancy a change from salads.
Another solution is to demand that the crabster becomes your personal cook and nurse until you're up and about 