Summer vegetable curry

ingredients

1-2 tbsp red Thai curry paste (depending on taste)

500ml low-sodium vegetable stock
2 onions, chopped
1 aubergine, diced
75g red lentils
200ml can reduced-fat coconut milk
2 red or yellow peppers, deseeded and cut into wedges
140g frozen peas
100g bag baby spinach, roughly chopped
brown basmati rice and mango chutney, to serve

Method

1) Heat the curry paste in a large non-stick saucepan with a splash of the stock. Add the onions and fry for 5 mins until starting to soften. Stir in the aubergine and cook for a further 5 mins – add a little more stock if starting to stick.
2) Add the lentils, coconut milk and the rest of the stock, and simmer for 15 mins or until the lentils are tender. Add the peppers and cook for 5-10 mins more. Stir through the peas and spinach and cook until spinach has just wilted. Serve the curry with rice and mango chutney.

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Vegetable & bean chilli

ingredients

1 tbsp olive oil

1 clove garlic, finely chopped
thumb-sized piece ginger, finely chopped
1 large onion, chopped
2 courgettes, diced
1 red pepper, deseeded and chopped
1 yellow pepper, deseeded and chopped
1 tbsp chilli powder
100g red lentils, washed and drained
1 tbsp tomato purée
2 x 400g cans chopped tomatoes
195g can sweetcorn, drained
420g can butter beans, drained
400g can kidney beans in water, drained

Method

1) Heat the oil in a large pan. Cook the garlic, ginger, onion, courgettes and peppers for about 5 mins until starting to soften. Add the chilli powder and cook for 1 min more.
2) Stir in the lentils, tomato purée, tomatoes and 250ml water. Bring to the boil and cook for 15-20 mins.
3) Add the sweetcorn and beans, and cook for a further 10 mins.

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Spiced quinoa with almonds & feta

 

ingredients

 

1 tbsp olive oil
1 tsp ground coriander
½ tsp turmeric
300g quinoa, rinsed
50g toasted flaked almonds
100g feta cheese, crumbled
handful parsley, roughly chopped
juice ½ lemon

Method

 

Heat the oil in a large pan. Add the spices, then fry for a min or so until fragrant. Add the quinoa, then fry for a further min until you can hear gentle popping sounds. Stir in 600ml boiling water, then gently simmer for 10-15 mins until the water has evaporated and the quinoa grains have a white ‘halo’ around them. Allow to cool slightly, then stir through the other ingredients. Serve warm or cold.

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Zingy salmon & brown rice salad

 

Ingredients

200g brown basmati rice

200g frozen soya beans, defrosted
2 salmon fillets
1 cucumber, diced
small bunch spring onions, sliced
small bunch coriander, roughly chopped
zest and juice 1 lime
1 red chilli, diced, desired if you like
4 tsp light soy sauce

Method

1) Cook the rice following pack instructions and 3 mins before it’s done, add the soya beans. Drain and cool under cold running water.
2) Meanwhile, put the salmon on a plate, then microwave on High for 3 mins or until cooked through. Allow to cool slightly, remove the skin with a fork, then flake.
3) Gently fold the cucumber, spring onions, coriander and salmon into the rice and beans. In a separate bowl, mix the lime zest and juice, chilli and soy, then pour over the rice before serving.

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Edamame & chili dip with crudités

 

Ingredients

300g frozen soya beans

150g low-fat natural yogurt
1 red chilli, chopped
juice 1 lime
1 garlic clove, crushed
1 red onion, finely chopped
handful coriander, chopped
halved radishes, sticks of carrots, celery and peppers, to serve

Method

Cook the soya beans in boiling salted water for 4 mins. Drain and cool under cold running water. Blitz with the yogurt, chopped red chilli, lime juice and crushed garlic clove until smooth. Fold in the finely chopped red onion and a handful chopped coriander. Serve with halved radishes and sticks of carrots, celery and peppers. The dip will keep covered in the fridge for up to 3 days.

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Cinnamon porridge with banana & berries

 

Ingredients

100g porridge oats
½ tsp cinnamon, plus extra to serve
4 tsp demerara sugar
450ml skimmed milk
3 bananas, sliced
400g punnet strawberries, hulled and halved
150g pot fat-free natural yogurt

Method

1. In a medium-sized saucepan, mix the oats, cinnamon, sugar, milk and half the sliced bananas. Bring to the boil, stirring occasionally. Turn down the heat and cook for 4-5 mins, stirring all the time.
2. Remove and divide between 4 bowls, top with the remaining banana, strawberries, a dollop of yogurt and a sprinkle of cinnamon.

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