The Ultimate Makeover French Onion Soup

Angela Nilsen gives the French classic a makeover, losing the butter and beef stock to make a lighter soup that's still full of flavour

• Cooking Time Prep 30 mins
  Cook 1 hr, 15 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  405

• Protein

  12g

• Carbs

  44g

• Fat

  19g

• Saturates

  5g

• Fibre

  4g

• Sugar

  18g

• Salt

  1g

Ingredients

• For the soup
• 4 large Spanish onions (about 900g/2lb)
• 3 tbsp extra virgin rapeseed oil
• 4 thyme sprigs
• 2 bay leaves
• 300ml dry white wine
• 1 rounded tbsp plain flour
• 1 tbsp Swiss vegetable bouillon
• For the topping
• 1 garlic clove, crushed
• 1 tbsp extra virgin rapeseed oil
• 4 long slices from a baguette
• 25g parmesan, or vegetarian alternative, coarsely grated
• 50g Gruyère, coarsely grated

Directions

1. Cut the onions in half lengthways, then slice down into very thin slices. Heat a very large pan, add the oil when hot, stir in the onions, 3 of the thyme sprigs and the bay leaves, then season with a little salt. It will seem like a lot of onions, but they reduce right down. Cook over a high heat for 5 mins, stirring often. The onions shouldn't brown yet, just start to soften. Lower the heat, then cook slowly for 35 mins, uncovered, stirring often until the onions have reduced right down and are very soft.
2. While the onions are cooking, bring the wine to a boil in a small pan, then bubble away for 30 secs. Remove and leave to cool. Tip the flour into a small heavy pan and toast over a medium heat for a few mins, stirring occasionally, until light brown in colour. Set aside.
3. When the onions are very soft and reduced, turn up the heat so they caramelise, then cook for another 12-15 mins, stirring along the bottom of the pan occasionally to mix in the brown sticky bits. When the bottom of the pan and all the onions are sticky and a rich brown colour, stir in the flour. With the heat still high, gradually pour in the wine, again stirring in the bits from the bottom. Pour in 1.2 litres of cold water. Stir in the bouillon, then slowly bring everything to the boil. Skim off any froth from the surface. Simmer for 15 mins so all the flavours can mingle.
4. While the soup simmers, make the topping. Heat oven to 200C/fan 180C/gas 6. Mix the garlic and the oil together. Brush all over the bread slices, then cut each one into cubes. Scatter over a baking sheet, then bake for 8-10 mins until golden. Set aside. Line a baking sheet with baking parchment or a sheet of non-stick silicone. Remove the leaves from the remaining thyme sprig, then mix with the grated Parmesan. Scatter and spread over the lined baking sheet into a 13 x 8cm rectangle. Bake for about 8 mins until melted and turning golden. Remove, leave to firm up, then snap into jagged pieces.
5. To serve, remove and discard the herbs from the soup. Ladle the soup into bowls-scatter over a few croutons, the Gruyère and a grinding of pepper, then perch a Parmesan crisp on top. Serve any remaining croutons separately.

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Pork Green Bean & Oyster Stir-Fry

A rich Asian dish of noodles or rice that's ready in 20 minutes - a wholesome midweek family supper

• Cooking Time Prep 10 mins
  Cook 10 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  233

• Protein

  24g

• Carbs

  7g

• Fat

  12g

• Saturates

  3g

• Fibre

  1g

• Sugar

  5g

• Salt

  2.42g

Ingredients

• 1 tbsp lime juice
• 1 tbsp chilli bean paste or chilli sauce
• 75ml oyster sauce
• 1 tsp soy sauce
• 2 tbsp vegetable oil
• 400g pork fillet, cut into thin slices
• 2 garlic cloves, chopped
• 1 red onion, cut into chunky pieces
• 140g green beans, halved
• steamed rice or noodle, to serve

Directions

1. In a small bowl, mix together the lime juice, chilli bean paste, oyster sauce and half the soy sauce. Set aside. Heat a large wok with 1 tbsp of the oil. Season the pork and toss with the remaining soy sauce. Sear the meat quickly, then remove from the pan.
2. Add the remaining oil and stir-fry the garlic, onion and beans for 2 mins. Return the meat to the pan with the sauce and stir-fry for another 3 mins, until the sauce has thickened. Serve with steamed rice or noodles.

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Chinese Steamed Bass With Cabbage

Full of flavour and void of guilt, this low-fat fish dish is full of omega 3 and counts as 1 of your 5-a-day. A perfect mid week meal

• Cooking Time Prep 10 mins
  Cook 10 mins
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  188

• Protein

  23g

• Carbs

  8g

• Fat

  8g

• Saturates

  1g

• Fibre

  4g

• Sugar

  7g

• Salt

  0.74g

Ingredients

• 2 sea bass, or other white fish fillets
• 1 green or red chilli, deseeded and finely chopped
• 1 tsp fresh root ginger
• 300g green cabbages, finely shredded
• 2 tsp sunflower oil
• 1 tsp sesame oil
• 2 garlic cloves, thinly sliced
• 2 tsp low salt soy sauce

Directions

1. Sprinkle the fish with the chilli, ginger and a little salt. Steam the cabbage for 5 mins. Lay fish on top of the cabbage and steam for a further 5 mins until cooked through.
2. Meanwhile, heat the oils in a small pan, add the garlic and quickly cook, stirring until lightly browned. Transfer the cabbage and fish to serving plates, sprinkle each with 1 tsp of soy sauce, then pour over the garlicky oil.

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Tropical Breakfast Smoothie

Start your day the super healthy way

• Cooking Time Ready in about 5 mins
• Skill Level Easy
• Servings Enough for 2-3 glasses

Nutrition per serving

• Kcalories

  162

• Protein

  3g

• Carbs

  39g

• Fat

  0g

• Saturates

  0g

• Fibre

  4g

• Sugar

  0g

• Salt

  0.02g

Ingredients

• 3 passion fruits
• 1 banana, chopped
• 1 small mango, peeled, stoned and chopped
• 300ml orange juice
• ice cubes

Directions

1. Scoop the pulp of the passion fruits into a blender and add the banana, mango and orange juice. Purée until smooth and drink immediately, topped with ice cubes.

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Jamaican Grilled Fish

John Torode's authentic Caribbean marinade of beer, paprika and onion powder is put to best use on sustainable snapper or bream

• Cooking Time Prep 15 mins
  Cook 15 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  395

• Protein

  79g

• Carbs

  7g

• Fat

  6g

• Saturates

  1g

• Fibre

  1g

• Sugar

  3g

• Salt

  0.8g

Ingredients

• 2 medium red snappers or whole bream, gutted, scaled and cleaned
• 1 tbsp onion powder
• 2 tsp sweet smoked paprika
• pinch dried thyme
• 100ml Jamaican beer (we used Red Stripe), plus extra to baste
• 2 limes, 1 sliced, 1 cut into wedges

Directions

1. Make a few slashes in the flesh on either side of the fish with a sharp knife. Mix the onion powder, paprika, thyme and some seasoning with the beer. Pour over the fish and rub into the slashes and cavity. Place the lime slices inside the fishes' bellies, cover with cling film and leave to marinate in the fridge for 1 hr.
2. Heat the grill to medium-high. Place the fish on a tray and grill for 15-20 mins, depending on the size, turning halfway through. Baste the fish with a little beer as it cooks. Serve with lime wedges to squeeze over.

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The Ultimate Makeover Steak & Kidney Pie

The ultimate comfort dish gets a superhealthy makeover

• Cooking Time Prep 30 mins
  Cook 2 hrs, 15 mins
• Skill Level Moderately easy
• Servings Serves 6

Nutrition per serving

• Kcalories

  373

• Protein

  33g

• Carbs

  28g

• Fat

  14g

• Saturates

  5g

• Fibre

  3g

• Sugar

  7g

• Salt

  0.42g

Ingredients

• For the filling
• 200g lamb's kidneys, halved
• 1 tbsp rapeseed oil
• 2 medium onions, chopped
• 2 bay leaves
• 4 thyme sprigs
• 600g lean stewing steaks, cut into chunks
• 100ml red wine
• 2 tsp tomato purée
• 1 tsp English mustard powder
• 2 tbsp plain flour
• 1 large carrot, chopped
• 4 flat mushrooms, quartered or halved if small
• 3 tbsp chopped parsley
• For the pastry
• 140g plain flour, plus extra for dusting
• 1 tsp thyme leaves (optional)
• 25g very cold (or frozen) butter
• 4 tbsp 2% fat Greek yogurt
• 2 tbsp extra-virgin olive oil

Directions

1. Cut out and discard the thin tubes from the kidneys. Rinse the kidneys in cold water until the water runs clear, then chop them into small pieces. Heat the oil in a large saucepan or deep sauté pan. Add the onions, bay and thyme sprigs and fry over a medium heat for 8-10 mins until the onions are really golden, stirring often. Put the kettle on.
2. Add the steak and kidney to the pan and stir-fry briefly, just until it loses its pink colour. Turn up the heat, pour in the wine, stir to deglaze the bottom of the pan, then let it boil over a high heat for 2-3 mins until reduced and absorbed into the meat. Stir in the tomato purée and mustard powder. Sift in the flour, stirring, then stir for a couple of mins. Pour in 400ml boiling water and continue stirring until the mixture starts to boil and is thickened. Tip in the carrot and both mushrooms, reduce the heat, cover with a lid, then leave to simmer gently for about 1 hr, stirring occasionally. Remove the lid and simmer another 25-30 mins or until the meat is very tender and the gravy has thickened slightly.
3. Remove from the heat and remove the bay leaves and thyme sprigs. Stir in the parsley, season to taste, then transfer to a pie or ovenproof dish (22-23cm in diameter, 6cm deep, 1.7-litre capacity or similar), then leave to cool slightly. Heat oven to 200C/180C fan/gas 6.
4. While the meat is cooling, make the pastry. Put the flour, and thyme if using, into a bowl. Grate in the cold or frozen butter, make a well in the centre, then add the yogurt, olive oil, a pinch of salt and a good grinding of black pepper. Using a round-bladed knife, mix together with 2 tsp cold water, then gently gather together with your hands to form a dough. Remove from the bowl and knead briefly until smooth.
5. Roll out the pastry on a lightly floured surface so it's slightly bigger than the top of the pie dish. Lay the pastry over the meat and trim the edges with scissors so it slightly overhangs the edge of the dish. Make 2 small slits in the centre. Flute the edges, then roll out the trimmings and cut out 6 diamond-shaped leaves. Dampen one side and lay them on the pastry lid. Place the dish on a baking sheet, then bake in the oven for about 25 mins or until the pastry is golden.

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Crab & Sweetcorn Chowder

This low-fat soup is packed with flavour and so simple to cook

• Cooking Time Prep 5 mins
  Cook 30 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  191

• Protein

  13g

• Carbs

  25g

• Fat

  5g

• Saturates

  2g

• Fibre

  3g

• Sugar

  7g

• Salt

  0.68g

Ingredients

• 1 onion, finely chopped
• 1 leek, green and white parts separated and sliced
• 2 carrots, chopped
• 850ml-1 litre/1½ pints - 1¾ pints low-sodium chicken or vegetable stock
• 1 large potato, diced
• 175g/ 6oz frozen sweetcorn
• 170g can white crabmeat, drained
• 4 tbsp light crème fraîche
• 1 tsp chopped chives

Directions

1. Put the onion, white part of the leek and carrots in a large pan and pour on a few tbsp of the stock. Cook over a medium heat for about 10 mins, stirring regularly until soft. Add a splash more stock if the vegetables start to stick.
2. Add the potato, green leek and most of the stock, and simmer for 10-15 mins, until the potato is tender. Tip in the sweetcorn and crab meat, then cook for a further 1-2 mins. Remove from the heat and stir in the crème fraîche and some seasoning. Add the rest of the stock if the soup is too thick. Sprinkle with the chives and serve with brown bread, if you like.

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Crispy Chicken & Apple Slaw

Breaded chicken needn't be greasy - this oven-baked version with vegetable accompaniments is diet-friendly

• Cooking Time Prep 15 mins
  Cook 15 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  331

• Protein

  29g

• Carbs

  45g

• Fat

  4g

• Saturates

  1g

• Fibre

  4g

• Sugar

  12g

• Salt

  0.7g

Ingredients

• For the slaw
• ½ white cabbage, shredded
• ½ small onion, finely sliced
• 4 celery sticks, sliced
• 2 Granny Smith apples, quartered, cored and thinly sliced
• 1 tbsp white wine vinegar
• 200g pot fat-free Greek yogurt
• For the chicken
• 2 cooked chicken breasts, thinly sliced
• 2 tbsp plain flour
• 1 egg, beaten
• 100g garlic and herb dried breadcrumbs
• 4 frozen corn cobs
• barbecue sauce, to serve

Directions

1. Mix the slaw ingredients together with some seasoning, then set aside. This can be done up to a day in advance and chilled. Bring a large pan of water to the boil, then cook the corn cobs for 8-10 mins until tender and cooked through.
2. Heat the grill to high. Pour the flour, egg and breadcrumbs out onto separate plates. Dip the chicken into the flour, then the egg, then coat in the breadcrumbs. Lay the chicken onto a baking sheet and grill for 2 mins on each side or until crispy and cooked through. Serve the crispy chicken with the slaw and corn cobs, and a bowl of barbecue sauce to dunk on the side.

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Simple Seafood Chowder

A chunky, creamy soup with salmon and smoked haddock, mixed shellfish and potatoes - a hearty meal

• Cooking Time Prep 15 mins
  Cook 25 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  422

• Protein

  41g

• Carbs

  21g

• Fat

  19g

• Saturates

  6g

• Fibre

  4g

• Sugar

  9g

• Salt

  2.3g

Ingredients

• 1 tbsp vegetable oil
• 1 large onion, chopped
• 100g streaky bacon, chopped
• 1 tbsp plain flour
• 600ml fish stock, made from 1 fish stock cube
• 225g new potatoes, halved
• pinch mace
• pinch cayenne pepper
• 300ml milk
• 320g pack fish pie mix (salmon, haddock and smoked haddock)
• 4 tbsp single cream
• 250g pack cooked mixed shellfish
• small bunch parsley, chopped
• crusty bread, to serve

Directions

1. Heat the oil in a large saucepan over a medium heat, then add the onion and bacon. Cook for 8-10 mins until the onion is soft and the bacon is cooked. Stir in the flour, then cook for a further 2 mins.
2. Pour in the fish stock and bring it up to a gentle simmer. Add the potatoes, cover, then simmer for 10-12 mins until the potatoes are cooked through.
3. Add the mace, cayenne pepper and some seasoning, then stir in the milk.
4. Tip the fish pie mix into the pan, gently simmer for 4 mins. Add the cream and shellfish, then simmer for 1 min more. Check the seasoning. Sprinkle with the parsley and serve with some crusty bread.

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Parmesan Spring Chicken

Full of spring flavours, the Parmesan coating gives a satisfying crunch and the meat stays tender

• Cooking Time Prep 10 mins
  
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  339

• Protein

  42g

• Carbs

  20g

• Fat

  11g

• Saturates

  3g

• Fibre

  3g

• Sugar

  3g

• Salt

  0.53g

Ingredients

• 1 egg white
• 5 tbsp finely grated parmesan
• 4 boneless, skinless chicken breasts
• 400g new potatoes, cut into small cubes
• 140g frozen peas
• good handful baby spinach leaves
• 1 tbsp white wine vinegar
• 2 tsp olive oil

Directions

1. Heat grill to medium and line the grill pan with foil. Beat the egg white on a plate with a little salt and pepper. Tip the Parmesan onto another plate. Dip the chicken first in egg white, then the cheese. Grill the coated chicken for 10-12 mins, turning once until browned and crisp.
2. Meanwhile, boil the potatoes for 10 mins, adding the peas for the final 3 mins, then drain. Toss the vegetables with the spinach leaves, vinegar, oil and seasoning to taste. Divide between four warm plates, then serve with the chicken.

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Hearty Pasta Soup

Do something different with a pack of tortellini. This filling soup is full of fibre, low fat and full of veg. The perfect lunch or supper

• Cooking Time Prep 5 mins
  Cook 25 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  286

• Protein

  11g

• Carbs

  44g

• Fat

  9g

• Saturates

  3g

• Fibre

  6g

• Sugar

  11g

• Salt

  0.88g

Ingredients

• 1 tbsp olive oil
• 2 carrots, chopped
• 1 large onion, finely chopped
• 1l vegetable stock
• 400g can chopped tomatoes
• 200g frozen mixed peas and beans
• 250g pack fresh filled tortellini (we used spinach and ricotta)
• handful of basil leaves (optional)
• grated parmesan (or vegetarian alternative), to serve

Directions

1. Heat oil in a pan. Fry the carrots and onion for 5 mins until starting to soften. Add the stock and tomatoes, then simmer for 10 mins. Add the peas and beans with 5 mins to go.
2. Once veg is tender, stir in the pasta. Return to the boil and simmer for 2 mins until the pasta is just cooked. Stir in the basil, if using. Season, then serve in bowls topped with a sprinkling of Parmesan and slices of garlic bread.

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Seeded Flatbreads

Moroccan-style breads with nigella and sesame seeds, great for wrapping and dipping

• Cooking Time Prep 45 mins
  Cook 30 mins
• Skill Level Easy
• Servings Makes 12

Nutrition per serving

• Kcalories

  189

• Protein

  7g

• Carbs

  34g

• Fat

  3g

• Saturates

  0g

• Fibre

  3g

• Sugar

  1g

• Salt

  0.4g

Ingredients

• 7g sachet dried yeast
• 1 tsp caster sugar
• 400g strong white bread flour
• 200g wholemeal bread flour
• oil, for greasing
• 1 tbsp kalonji seeds (also called black onion seeds or nigella seeds)
• 2 tbsp sesame seeds

Directions

1. Mix the yeast with 2 tbsp warm water and sugar, and leave for a few mins. Tip the flours into a large bowl with 1 tsp salt and make a well in the centre. Pour in the yeast mixture and 500ml warm water. Mix with a wooden spoon until it comes together as a dough, then tip onto a work surface and knead for 5-10 mins until smooth and elastic-add a little extra flour if the dough is too sticky. Put the dough in an oiled bowl, cover with a tea towel and leave in a warm place to rise for 1 hr until doubled in size.
2. Tip the dough onto your work surface and knock out all the air. Knead the seeds into the dough until well distributed. Divide the dough into 12 pieces, then roll out each as thinly as you can. Heat a large frying pan, cook the flatbreads for 2 mins or until bubbles appear on the surface, then flip over and cook for 2 mins more. Once all are cooked, wrap in foil and keep for up to a day. Pop in a warm oven to reheat.

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Butternut & Harissa Houmous

Roast pumpkin with plenty of garlic then blitz into a Moroccan-style dip with spicy harissa and sesame paste

• Cooking Time Prep 10 mins
  Cook 45 mins
• Skill Level Easy
• Servings Serves 6

Nutrition per serving

• Kcalories

  155

• Protein

  4g

• Carbs

  13g

• Fat

  9g

• Saturates

  1g

• Fibre

  3g

• Sugar

  3g

• Salt

  0.4g

Ingredients

• ½ butternut squash (about 400g), peeled and cut into 2cm pieces
• 3 garlic cloves, unpeeled
• 2 tbsp olive oil
• 3 tbsp tahini paste
• 1 tbsp harissa, plus a little extra for drizzling
• 400g can chickpeas, drained and rinsed

Directions

1. Heat oven to 200C/180C fan/gas 6. Put the butternut squash and garlic cloves in a roasting tin, season well and add 100ml water. Cover the tin with foil and bake for 45 mins, until the squash is really tender. Leave to cool.
2. Tip the squash into a food processor with any juices from the tin. Add the garlic cloves, squeezed out of their skins. Add the remaining ingredients, season with salt and blend to a paste.
3. Scrape the houmous into a bowl. Drizzle with extra harissa before serving.

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Stuffed Courgette Rolls

Try Gordon Ramsay's take on Italian antipasti - tantalise your palate with this no-cook starter

• Cooking Time Prep 20 mins
  
• Skill Level Easy
• Servings Makes 24 rolls

Nutrition per serving

• Kcalories

  49

• Protein

  2g

• Carbs

  1g

• Fat

  5g

• Saturates

  1g

• Fibre

  0g

• Sugar

  1g

• Salt

  0.03g

Ingredients

• 4 small courgettes, ends trimmed
• 3-4 tbsp olive oil, plus extra to drizzle
• 3-4 tbsp balsamic vinegar, to drizzle
• 250g tub ricotta
• squeeze lemon juice
• handful fresh basil leaves, chopped
• 50g pine nuts, toasted (see Know-how, below)

Directions

1. Slice the courgettes lengthways, using a swivel vegetable peeler-you'll need 24 long strips. Drizzle some of the olive oil and balsamic over two large plates and lay the strips flat, trying not to overlap. Sprinkle with more oil and balsamic, cover and leave to marinate in the fridge for at least 20 mins. Can be prepared up to 6 hrs ahead.
2. Mix the ricotta with lemon juice and seasoning to taste, then mix in the basil and pine nuts. Place 1 tsp of the ricotta mixture onto one end of a courgette strip and roll up. Repeat until you have used up all the filling. Arrange rolls upright on a plate and grind over some black pepper. Drizzle with a little more oil and balsamic vinegar to serve.

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Mexican Bean Salad

Not one to leave your tummy rumbling, this filling salad really hits the spot and has a spicy kick

• Cooking Time Prep 10 mins
  Cook 10 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  430

• Protein

  20g

• Carbs

  25g

• Fat

  29g

• Saturates

  3g

• Fibre

  10g

• Sugar

  6g

• Salt

  1.61g

Ingredients

• 4 eggs
• 2 avocados, peeled and stoned
• 2 x 400g cans of beans, (we used pinto bean and kidney beans, rinsed and drained
• small red onion, finely sliced
• large bunch coriander, leaves only, roughly chopped
• 250g punnet cherry tomatoes, halved
• bottle bought good-quality dressing (we used English Provender Company Lime & Coriander dressing)
• 1 red chilli, deseeded and finely sliced
• ½ tsp cumin

Directions

1. Lower the eggs into boiling water and boil for 6½ mins, then put into a bowl of cold water to cool. Slice the avocados and place in a large bowl with the beans, onion, coriander and tomatoes. Measure 3 tbsp of the dressing into a small bowl, then mix in the chilli and cumin. Once the eggs have cooled but are still warm, peel off the shells and cut into quarters. Toss the salad with the dressing and nestle in the eggs. Serve straight away – delicious with toasted tortillas.

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Brown Rice Stir-Fry With Coriander Omelette

This dish is full of flavour and crunch - guaranteed to perk up that pack of brown rice at the back of the cupboard

• Cooking Time Prep 15 mins
  Cook 30 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  351

• Protein

  13g

• Carbs

  50g

• Fat

  13g

• Saturates

  2g

• Fibre

  4g

• Sugar

  13g

• Salt

  0.73g

Ingredients

• 200g brown basmati rice
• 1 tbsp rapeseed oil
• thumb-size piece ginger, grated
• 3 garlic cloves, finely chopped
• 1 bunch spring onions, finely sliced lengthways
• 150g pack shiitake mushrooms, sliced
• 2 carrots, finely sliced into sticks
• 1 red pepper, finely sliced
• 3 eggs, beaten with a splash of skimmed milk
• small handful chopped coriander, plus extra to serve
• 2 tsp soy sauce
• 1 tsp toasted sesame oil
• 2 tbsp chilli jam
• 1 tbsp sesame seeds, toasted

Directions

1. Cook the rice following pack instructions. Heat 2 tsp oil in a large frying pan or wok. Add the ginger and garlic and fry for 1 min. Tip in the veg and stir-fry over high heat for 3-4 mins.
2. Meanwhile, mix the eggs with the coriander and seasoning. Heat a small non-stick frying pan with the remaining oil. Add the egg, stir once, then allow to cook over a gentle heat until almost set. Flip (using a plate if necessary) and cook on the other side until cooked through. Tip onto a board and cut into strips.
3. Add the drained cooked rice, soy sauce, sesame oil and chilli jam to the veg, mixing to heat through. Divide into bowls and top with the omelette strips, a few coriander leaves and sesame seeds.

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Chunky Minestrone Soup

The perfect solution to a cold night in? A warming bowl of this home-made chunky soup.

• Cooking Time Prep 10 mins - 15 mins
  Cook 30 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  420

• Protein

  18g

• Carbs

  79g

• Fat

  6g

• Saturates

  1g

• Fibre

  16g

• Sugar

  24g

• Salt

  1.11g

Ingredients

• 3 large carrots, roughly chopped
• 1 large onion, roughly chopped
• 4 celery sticks, roughly chopped
• 1 tbsp olive oil
• 2 garlic cloves, crushed
• 2 large potatoes, cut into small dice
• 2 tbsp tomato purée
• 2l vegetable stock
• 400g can chopped tomatoes
• 400g can butter or cannellini beans
• 140g spaghetti, snapped into short lengths
• 1?2 head Savoy cabbage, shredded
• crusty bread, to serve

Directions

1. In a food processor, whizz the carrots, onion and celery into small pieces. Heat the oil in a pan, add the processed vegetables, garlic and potatoes, then cook over a high heat for 5 mins until softened.
2. Stir in the tomato purée, stock and tomatoes. Bring to the boil, then turn down the heat and simmer, covered, for 10 mins.
3. Tip in the beans and pasta, then cook for a further 10 mins, adding the cabbage for the final 2 mins. Season to taste and serve with crusty bread.

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One-Pot Mushroom & Potato Curry

Create a tasty, spicy vegetarian dish with mushroom and curry in less than half an hour

• Cooking Time Prep 10 mins
  Cook 20 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  212

• Protein

  5g

• Carbs

  15g

• Fat

  15g

• Saturates

  9g

• Fibre

  3g

• Sugar

  5g

• Salt

  0.71g

Ingredients

• 1 tbsp oil
• 1 onion, roughly chopped
• 1 large potato, chopped into small chunks
• 1 aubergine, trimmed and chopped into chunks
• 250g button mushrooms
• 2-4 tbsp curry paste (depending on how hot you like it)
• 150ml vegetable stock
• 400ml can reduced-fat coconut milk
• chopped coriander, to serve

Directions

1. Heat the oil in a large saucepan, add the onion and potato. Cover, then cook over a low heat for 5 mins until the potatoes start to soften. Throw in the aubergine and mushrooms, then cook for a few more mins.
2. Stir in the curry paste, pour over the stock and coconut milk. Bring to the boil, then simmer for 10 mins or until the potato is tender. Stir through the coriander and serve with rice or naan bread.

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Spicy Root & Lentil Casserole

The potatoes in this recipe take on the spicy flavours beautifully - our idea of the perfect veggie supper

• Cooking Time Prep 10 mins
  Cook 35 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  378

• Protein

  14g

• Carbs

  64g

• Fat

  9g

• Saturates

  1g

• Fibre

  10g

• Sugar

  0g

• Salt

  1.24g

Ingredients

• 2 tbsp sunflower or vegetable oil
• 1 onion, chopped
• 2 garlic cloves, crushed
• 700g potatoes, peeled and cut into chunks
• 4 carrots, thickly sliced
• 2 parsnips, thickly sliced
• 2 tbsp curry paste or powder
• 1 litre/1¾ pints vegetable stock
• 100g red lentils
• a small bunch of fresh coriander, roughly chopped
• low-fat yogurt and naan bread, to serve

Directions

1. Heat the oil in a large pan and cook the onion and garlic over a medium heat for 3-4 minutes until softened, stirring occasionally. Tip in the potatoes, carrots and parsnips, turn up the heat and cook for 6-7 minutes, stirring, until the vegetables are golden.
2. Stir in the curry paste or powder, pour in the stock and then bring to the boil. Reduce the heat, add the lentils, cover and simmer for 15-20 minutes until the lentils and vegetables are tender and the sauce has thickened.
3. Stir in most of the coriander, season and heat for a minute or so.Top with yogurt and the rest of the coriander. Serve with naan bread.

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Falafel Burgers

A healthy burger that's filling too. These are great for anyone who craves a big bite but doesn't want the calories

• Cooking Time Prep 10 mins
  Cook 6 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  161

• Protein

  6g

• Carbs

  18g

• Fat

  8g

• Saturates

  1g

• Fibre

  3g

• Sugar

  1g

• Salt

  0.36g

Ingredients

• 400g can chickpeas, rinsed and drained
• garlic clove, chopped
• handful of flat-leaf parsley or curly parsley
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1?2 tsp harissa paste or chilli powder
• 2 tbsp plain flour
• 2 tbsp sunflower oil
• toasted pitta bread
• 200g tub tomato salsa, to serve
• green salad, to serve
• 1 small red onion, roughly chopped

Directions

1. Pat the chickpeas dry with kitchen paper. Tip into a food processor along with the onion, garlic, parsley, spices, flour and a little salt. Blend until fairly smooth, then shape into four patties with your hands.
2. Heat the oil in a non-stick frying pan, add the burgers, then quickly fry for 3 mins on each side until lightly golden. Serve with toasted pittas, tomato salsa and a green salad.

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