Butter Bean & Tomato Salad

This quick and easy vegan French salad combines delicious flavours - perfect summer dish

• Cooking Time Ready in 15-20 minutes
• Skill Level Easy
• Servings Serves 6 - 8

Nutrition per serving

• Kcalories

  109

• Protein

  4g

• Carbs

  9g

• Fat

  6g

• Saturates

  1g

• Fibre

  3g

• Sugar

  0g

• Salt

  0.41g

Ingredients

• 420g can butter beans, drained and rinsed
• 500g cherry tomatoes, quartered
• 2 small green or yellow courgettes (about 300g/10oz in total), chopped into small dice
• 1 small red onion, chopped
• 15-20g pack fresh coriander, chopped
• 2 tbsp lemon juice
• 3 tbsp olive oil
• 1 tsp ground cumin

Directions

1. Tip all the ingredients into a bowl with some salt and pepper and mix well. Cover and leave at room temperature until ready to serve. This salad can happily be made the day before and chilled.
2. On the day, bring the salad to room temperature and give it a good stir before serving.

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Grilled Vegetable Bloomer

Grilled vegetables in a crusty bloomer loaf makes weekend entertaining a breeze - try it for a picnic too

• Cooking Time Prep 40 mins
  Cook 30 mins
• Skill Level Easy
• Servings Cuts into 12 wedges

Nutrition per serving

• Kcalories

  168

• Protein

  5g

• Carbs

  22g

• Fat

  7g

• Saturates

  1g

• Fibre

  2g

• Sugar

  6g

• Salt

  0.49g

Ingredients

• 3 red peppers, halved and deseeded
• 2 yellow peppers, halved and deseeded
• 6 tbsp olive oil
• 1 aubergine, sliced into long strips
• 2 courgettes, sliced into long strips
• 800g bloomer loaf
• 1 red onion, sliced
• 2 tbsp good-quality fresh vegetarian pesto
• handful basil leaves

Directions

1. Heat oven to 220C/fan 200C/gas 7. Place the peppers, cut-side down, on a baking tray, drizzle with 2 tbsp olive oil, then roast for 20 mins to colour the skins. Remove from the oven, place in a bowl, cover with cling film and leave to cool. Once cold, remove the skins and leave to one side. Drizzle the aubergine and courgette with the rest of the olive oil, then cook in batches on a griddle pan until marked on both sides. Set aside.
2. Slice the loaf in half and carefully hollow out the middle, leaving two empty shells. Build up the loaf by placing the vegetables in layers and scattering each layer with sliced onion, pesto and basil leaves. Try to keep all the colours separate so you create lots of different coloured layers. Once the veg is layered up, replace the lid, wrap tightly in cling film, then place in the fridge. Cut into neat wedges to serve.

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Ready-To-Go Wraps

Perfect for kids and easy enough for them to make themselves, these handy wraps are great for the car journey

• Cooking Time Prep 5 mins
  Cook 10 mins - 15 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  175

• Protein

  10g

• Carbs

  17g

• Fat

  8g

• Saturates

  3g

• Fibre

  2g

• Sugar

  2g

• Salt

  1.64g

Ingredients

• 4 tortillas wraps
• 8 small or 4 large slices ham
• 2 roasted peppers (from a jar is fine), roughly chopped
• handful grated cheddar

Directions

1. Lay out the tortillas on a flat surface. Place 1-2 slices of ham in the middle of each one. Sprinkle over some chopped pepper and cheese, leaving a 2cm edge at one end. Starting at the other end, roll up as tightly as you can. Wrap each tortilla in kitchen foil and twist the ends to seal. Will keep in the fridge for up to 3 days.
2. Heat oven to 180C/fan 160C/gas 3. Place the wraps in the oven (directly onto the oven rack is fine) and cook for 10-15 mins until the cheese starts to melt. Unwrap for the last 5 mins if you want the outside to be crisp. Peel off the foil before eating.

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Ham & Beetroot Salad Bowl

A great light lunchtime salad that uses everyday ingredients in a new and interesting way

• Cooking Time Prep 15 mins
  
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  166

• Protein

  16g

• Carbs

  17g

• Fat

  4g

• Saturates

  2g

• Fibre

  5g

• Sugar

  13g

• Salt

  1.92g

Ingredients

• 100g frozen peas
• 175g beetroot
• 2 spring onions, thinly sliced
• 2 tbsp Greek yogurt
• 2 tsp horseradish sauce
• half iceberg lettuce, shredded
• 100g wafer-thin sliced ham

Directions

1. Pour boiling water over the peas and leave for 2 mins, then drain well. Chop the beetroot into cubes.
2. Tip the peas, beetroot and spring onions into a bowl and mix well. Mix the yogurt and horseradish, then add about 1 tbsp boiling water to make a pouring sauce.
3. Pile the lettuce into bowls, then spoon over the beetroot mix. Thinly drizzle the dressing over the salad and top with ham.

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Moroccan Chickpea Soup

This low-fat soup is packed with storecupboard pulses, healthy grains and North African spice- use cumin, ras el hanout, ginger and cinnamon

• Cooking Time Prep 10 mins
  Cook 25 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  211

• Protein

  9g

• Carbs

  32g

• Fat

  5g

• Saturates

  1g

• Fibre

  6g

• Sugar

  12g

• Salt

  1.3g

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 2 garlic cloves, crushed
• 1 red chilli, deseeded and roughly chopped
• 1 tbsp grated fresh ginger
• 1 tsp cumin
• 1 tsp ras-el-hanout
• ¼ tsp cinnamon
• 200g roasted red peppers, from a jar
• 2 x 400g cans chopped tomato
• 400ml vegetable stock
• 400g can chickpeas, drained and rinsed
• 2 preserved lemons, rind chopped (discard the pulp and seeds)
• 1 tbsp clear honey
• 50g wholewheat couscous

Directions

1. Heat the oil in a large lidded pan. Add the onion and garlic, put on the lid and cook for 5 mins, stirring halfway through. Stir the chilli, ginger, cumin, ras el hanout and cinnamon into the pan and cook for 1 min. Add the peppers, tomatoes and stock. Bring to the boil, turn down to a simmer, put on the lid and cook for 10 mins.
2. Blitz the soup with a stick blender, or in a food processor until smooth. Return to the pan and add more liquid to thin the soup, if you like. Stir in the chickpeas, preserved lemons, honey and some seasoning. If eating straight away, add the couscous and heat through for 5 mins. (If taking to work, add the couscous just before reheating).

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Easy Noodle Soup

This quick and easy soup is the perfect lunchtime meal for kids - satisfying and healthy too

• Cooking Time Prep 15 mins
  Cook 8 mins
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  241

• Protein

  18g

• Carbs

  36g

• Fat

  4g

• Saturates

  1g

• Fibre

  2g

• Sugar

  7g

• Salt

  2.03g

Ingredients

• 500ml low salt vegetable stock (from a cube is fine)
• small piece fresh root ginger, grated
• 1 garlic clove, grated
• 2 tsp soy sauce and 2 tsp sugar
• 85g leftover cooked chicken, shredded
• handful mixed vegetables (try beansprouts, sweetcorn, sliced carrot and mangetout)
• 150g pack straight-to-wok noodles (or use 85g/3oz dried, cooked according to pack instructions)
• 2 spring onions, sliced, to serve
• juice 1 lime

Directions

1. Put stock, ginger, garlic, soy sauce and sugar in a saucepan, then heat. Simmer for 5 mins. Take off the heat, pour into a microwave-safe bowl, then cool. Throw in chicken and veg, cover, then chill for up to a day.
2. When ready to eat, remove from fridge, then add the cooked noodles. Microwave on High for 2 mins, stir, then cook for 1 min more or until piping hot. Divide between two bowls or mugs, sprinkle with spring onions and add the lime juice.

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Indian Chickpea & Vegetable Soup

Healthy, flavour-packed and low-cost, this soup's ideal for taking to work for lunch

• Cooking Time Prep 10 mins
  Cook 15 mins
• Skill Level Easy
• Servings Makes 4 lunches

Nutrition per serving

• Kcalories

  168

• Protein

  7g

• Carbs

  23g

• Fat

  6g

• Saturates

  0g

• Fibre

  6g

• Sugar

  10g

• Salt

  0.66g

Ingredients

• 1 tbsp vegetable oil
• 1 large onion, chopped
• 1 tsp finely grated fresh root ginger
• 1 garlic clove, chopped
• 1 tbsp garam masala
• 850ml vegetable stock
• 2 large carrots, quartered lengthways and chopped
• 400g can chickpeas, drained
• 100g green beans, chopped

Directions

1. Heat the oil in a medium saucepan, then add the onion, ginger and garlic. Fry for 2 mins, then add the garam masala, give it 1 min more, then add the stock and carrots. Simmer for 10 mins, then add the chickpeas. Use a stick blender to whizz the soup a little. Stir in the beans and simmer for 3 mins. Pack into a flask or, if you’ve got a microwave at work, chill and heat up for lunch. Great with naan bread.

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Courgette Potato & Cheddar Soup

This freezable soup is a delicious way to use up a glut of courgettes

• Cooking Time Prep 15 mins
  Cook 15 mins
• Skill Level Easy
• Servings Serves 8

Nutrition per serving

• Kcalories

  131

• Protein

  7g

• Carbs

  14g

• Fat

  6g

• Saturates

  3g

• Fibre

  2g

• Sugar

  3g

• Salt

  1.31g

Ingredients

• 500g potatoes, unpeeled and roughly chopped
• 2 vegetable stock cubes
• 1kg courgettes, roughly chopped
• bunch spring onion, sliced - save 1 for serving, if eating straight away
• 100g extra-mature cheddar or vegetarian alternative, grated, plus a little extra to serve
• good grating fresh nutmeg, plus extra to serve

Directions

1. Put the potatoes in a large pan with just enough water to cover them and crumble in the stock cubes. Bring to the boil, then cover and cook for 5 mins. Add the courgettes, put the lid back on and cook for 5 mins more. Throw in the spring onions, cover and cook for a final 5 mins.
2. Take off the heat, then stir in the cheese and season with the nutmeg, salt and pepper. Whizz to a thick soup, adding more hot water until you get the consistency you like. Serve scattered with extra grated cheddar, spring onions and nutmeg or pepper. Or cool and freeze in freezer bags or containers with good lids for up to 3 months.

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Lunchbox Mains

Satisfying and nutritious lunchbox fillers which take minutes to make

• Cooking Time
• Skill Level Easy
• Servings

Nutrition per serving

• Kcalories

  -

• Protein

  -

• Carbs

  -

• Fat

  -

• Saturates

  -

• Fibre

  -

• Sugar

  -

• Salt

  -

Ingredients

• chicken guacamole wrap
• very easy pasta salad
• mini ham rolls
• cheese ploughman's lunch
• sweet potato & chickpea soup (all recipe ingredients below)

Directions

1. Chicken guacamole wrap Take 1 tortilla wrap and spread 2 tbsp shop-bought guacamole down the middle. Lay ½ shredded chicken breast and ½ sliced red pepper on top. Sprinkle with 30g grated cheddar and roll up tightly. Wrap in baking parchment and tie with string, or roll tightly in cling film (serves 1).
2. Very easy pasta salad Cook 85g pasta shapes, adding 3 tbsp each frozen peas and frozen sweetcorn for the final min. Drain; rinse in cold water. Mix 1 tbsp each natural yogurt and shop-bought balsamic dressing, with 1 tsp mayo. Pour onto the pasta, then stir in 1 tbsp chopped basil and 3 halved cherry tomatoes (serves 1).
3. Mini ham rolls Mix 1 tbsp mayo with 1 tsp each wholegrain mustard and honey. Split 2 small wholemeal rolls in half and spread each side with the mayo mix. Stuff each roll with 2-3 slices cucumber, 1 Baby Gem leaf and 1 slice ham (serves 1).
4. Ploughman's lunchbox Cut a chunk of cheddar and 1 apple into wedges (squeeze over some lemon juice to stop them going brown). Place 2 Baby Gem leaves in a container, then spoon 2 tbsp chutney into one leaf and use the other leaf to hold a salad made of 1 small grated carrot, 3 cherry tomatoes and 1 tbsp cress. Serve with a selection of crackers, if you like (serves 1).
5. Sweet potato & chickpea soup Heat 1 tbsp olive oil in a pan; soften 1 finely diced onion for 3 mins. Add 2 sliced garlic cloves, cook for 3 mins more. Add 1 tsp each ground cumin and ground coriander, cook for 1 min. Add 1 sweet potato, cut into 1cm cubes. Fry for 2 mins, then pour over 600ml hot vegetable stock. Boil for 10 mins until potato is tender. Add 220g can drained chickpeas. Heat through before whizzing until smooth. Stir in 1 tbsp soured cream and 50ml milk. Pour into a thermos when hot (serves 2).

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Spicy Couscous Salad

This can be made as a main-dish salad (great for lunchboxes) or as a side dish for roast lamb

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

Nutrition per serving

• Kcalories

  317

• Protein

  14g

• Carbs

  41g

• Fat

  12g

• Saturates

  1g

• Fibre

  5g

• Sugar

  4g

• Salt

  1.14g

Ingredients

• 100g couscous
• 220g can chickpeas, rinsed and drained
• 100ml hot chicken stock
• zest and juice 1 lemon
• 1 roasted red pepper, chopped
• 25g flaked toasted almonds
• handful mint leaves, chopped
• 2 tbsp natural Greek yogurt
• 1 tsp harissa

Directions

1. Tip the couscous and chickpeas into a bowl and pour over the stock. Cover and leave for 5-10 mins until the couscous has absorbed the stock. Allow to cool a little. Toss through the lemon zest and juice, pepper, almonds and mint. Spoon into a container, then top with the yogurt and a drizzle of harissa.

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