Vegetarian club

Prep:   10 mins                         Method:  Easy                         Serves: 1

Give the traditional layered sandwich a meat-free twist by combining houmous with healthy tomato, watercress and carrot

Vegetarian club

Ingredients

• 3 slices granary bread
• 1 large handful watercress
• 1 carrot, peeled and coarsely grated
• small squeeze lemon juice
• 1 tbsp olive oil
• 2 dessertspoons reduced-fat houmous
• 2 tomatoes, thickly sliced

Method

Toast the bread. meanwhile mix the watercress, carrot, lemon juice and olive oil together. In a small bowl spread the houmous over each slice of toast. Top 1 slice with the watercress and carrot salad, sandwich with another slice of toast and top with the tomato. Lay the final slice of bread, houmous side down, then press down and eat as is or cut the sandwich into quarters.

Poached egg with spicy rice

Prep:   10 mins                                         Method:  Easy

Cook:  12 mins                                         Serves: 1

Want nutrition in 30 minutes? This quick simple recipe is full of fibre, iron, folic acid and vitamin C

Poached egg with spicy rice

Ingredients

• 1 tsp oil
• 1⁄2 onion, chopped
• 1⁄2 green pepper, deseeded and sliced
• 1 x 250g pouch microwave pilau basmati rice (we used Tilda Rizazz)
• 50g frozen peas
• 1 tsp medium curry powder
• 1 egg

Method

1. Heat the oil in a non-stick frying pan. Fry the onion and pepper for 5-8 mins until soft and beginning to brown. Tip in the rice, frozen peas, curry powder and 200ml water, stir well, then simmer gently for 10 mins.
2. Bring a small pan of water to the boil and, when the rice is almost ready, poach the egg (see p50 for some great tips on poaching eggs). Serve the egg on top of the spicy rice.

Houmous & avocado sandwich topper

Prep:   5 mins                                         Method:  Easy

Cook:  No cook                                         Serves: 1

Spruce up houmous with coriander, red onion, tomatoes and lemon and stuff into pitta or serve piled on wholegrain or rye bread

Houmous & avocado sandwich topper

Ingredients

• 2 big spoonfuls houmous
• ½ small avocado, diced
• squeeze of lemon
• some chopped red onion
• coriander leaves
• some halved cherry tomatoes
• slice wholegrain seeded bread or rye, or wholegrain pitta, to serve

Method

Top bread or fill pitta with houmous, then add avocado with lemon, red onion, coriander and cherry tomatoes.

Tortellini with pesto & broccoli

Prep:   5 mins                                         Method:  Easy

Cook:  5 mins                                         Serves: 2 lunches

A speedy pasta salad with Mediterranean flavours - perfect for packed lunches

Tortellini with pesto & broccoli

Ingredients

• 140g Tenderstem broccoli, cut into short lengths
• 250g fresh tortellini
• 3 tbsp pesto (fresh if you can get it)
• 2 tbsp toasted pine nuts
• 1 tbsp balsamic vinegar
• 8 cherry tomatoes, halved

Method

Bring a large pan of water to the boil. Add the broccoli, cook for 2 mins, then add the tortellini and cook for 2 mins, or according to pack instructions. Drain everything, gently rinse under cold water until cool, then tip into a bowl. Toss with the pesto, pine nuts and balsamic vinegar. Add the tomatoes, pack into containers and chill. Let the salad get to room temperature during the morning to get the most flavour from the tomatoes and pesto.

Hearty mushroom soup

Prep:   30 mins                                         Method:  Moderately Easy

Cook:  30 mins                                         Serves: 4 - 6

A satisfying and low-fat vegetarian soup that's a good source of folic acid

Hearty mushroom soup

Ingredients

• 25g pack porcini mushrooms
• 2 tbsp olive oil
• 1 medium onion, finely diced
• 2 large carrots, diced
• 2 garlic cloves, finely chopped
• 1 tbsp chopped rosemary, or 1 tsp dried
• 500g fresh mushrooms, such as chestnut, finely chopped
• 1.2l vegetable stock (from a cube is fine)
• 5 tbsp marsala or dry sherry
• 2 tbsp tomato purée
• 100g pearl barley
• grated fresh parmesan, to serve (optional)

Method

1. Put the porcini in a bowl with 250ml boiling water and leave to soak for 25 mins. Heat the oil in a pan and add the onion, carrot, garlic, rosemary and seasoning. Fry for 5 mins on a medium heat until softened. Drain the porcini, saving the liquid, and finely chop. Tip into the pan with the fresh mushrooms. Fry for another 5 mins, then add the stock, marsala or sherry, tomato purée, barley and strained porcini liquid.
2. Cook for 30 mins or until barley is soft, adding more liquid if it becomes too thick. Serve in bowls with parmesan sprinkled over, if desired.

Additional info: can be Frozen.

Spicy vegetable fajitas

Ready in 30 - 40 mins                    Method:  Easy                   Serves: 4

Here's a spicy, vegetarian, help-yourself dish that's ideal for hungry teenagers

Spicy vegetable fajitas

Ingredients

• 8 pancakes (see recipe link below)
• 2 tbsp olive oil
• 1 onion, chopped
• 1 small cauliflower, cut into small florets
• 410g can chickpeas, drained and rinsed
• 400g jar arrabbiata tomato sauce (we used Loyd Grossman)
• 3 tbsp chopped fresh coriander
• 150g tub low-fat natural yogurt
• 50g baby spinach leaves

Method

1. Heat the oven to 180C/gas 4/fan 160C. Wrap the pancakes in foil and warm them through in the oven for 10 minutes. Alternatively, wrap in cling film and reheat in the microwave on Medium (750W) for 2-3 minutes.
2. Heat the oil in a saucepan, add the onion and fry for 5 minutes until softened. Tip in the cauliflower florets and fry briefly until they take on a little colour. Splash in 5 tbsp water, cover the pan and cook for 5 minutes until the cauliflower is just tender.
3. Stir the chickpeas into the pan with the arrabbiata sauce and bring to the boil. Simmer for 2-3 minutes, then stir in the coriander and remove from the heat.
4. Transfer the sauce to a serving bowl and put on the table with the warm pancakes, yogurt and spinach leaves. Let everyone put a few spinach leaves in the centre of each pancake, spoon the filling over and top with a little yogurt. The sides can then be folded into the middle and the pancakes eaten with a knife and fork.

Tricolore couscous salad

Prep:   15 mins                                         Method:  Easy

Cook:  No cook                                         Serves: 4

A quick and easy salad that teams well with chicken, lamb and tofu. Of have it as a barbecue extra

Tricolore couscous salad

Ingredients

• 200g couscous
• 2 tsp vegetable stock (or use a cube)
• 250g pack cherry tomatoes, halved
• 2 avocados, peeled, stoned and chopped
• 150g pack mozzarella, drained and chopped
• handful rocket or young spinach leaves

For the dressing

• 1 rounded tbsp pesto
• 1 tbsp lemon juice
• 3 tbsp olive oil

Method

1. Mix the couscous and stock in a bowl, pour over 300ml boiling water, then cover with a plate and leave for 5 mins.
2. For the dressing, mix the pesto with the lemon juice and some seasoning, then gradually mix in the oil. Pour over the couscous and mix with a fork.
3. Mix the tomatoes, avocado and mozzarella into the couscous, then lightly stir in the rocket or spinach to serve.

Additional info: Easily doubled/halved