CHICKPEA, LENTIL AND CAULIFLOWER DAAL

SERVES 4

Chickpeas – rich in protein, carbohydrates and fibre – release their energy slowly and steadily, meaning that sudden mood dips (aka ‘hanger’) are kept at bay

262 kcals | 37g carbs | 16g protein | 4g fat

Ingredients

1 tbsp vegetable oil

1 onion, finely sliced

2 garlic cloves, crushed

5cm fresh ginger, peeled and grated

1 tsp each of ground coriander, turmeric and garam masala

2 tsp ground cumin

1-2 green chillies, deseeded and finely chopped

150g red lentils, rinsed well

3 tomatoes, chopped

250g cauliflower florets

400g tin of chickpeas, drained 100g baby leaf spinach

• Salt and pepper

• Handful of coriander, chopped

• Dairy-free coconut yoghurt (£2.50 for 350g, tesco.com)

Method

1 / Heat the oil in a large pan and gently fry the onion for 10 mins until completely softened. Stir in the garlic, ginger, spices and chilli and cook for 1 min until aromatic. 2 / Add the lentils, tomatoes and 600ml of water and bring to the boil. Turn down the heat and simmer for

35 mins, adding the cauliflower for the final 10 mins of cooking. The lentils should be fairly mushy.

3 / Add the chickpeas and spinach and stir until wilted. Check the seasoning

(it’ll take a fair amount of salt) and serve with a sprinkling of coriander and a generous dollop of yoghurt. We challenge you to eat this without cracking a smile.

SERVES 6

Research shows that investing time in creative activities – such as cooking – will keep your outlook positive well into the following day. This one is ideal for postrun Sunday evenings.

512 kcals | 40g carbs | 23g protein | 27g fat

Ingredients

2 tbsp olive oil

350g lamb neck fillets, cut into 2cm pieces

1 onion, finely chopped

1 large carrot, sliced

2 sticks of celery, roughly chopped

2 garlic cloves, crushed

2 tbsp ras el hanout

1 tsp ground cumin

½ tsp ground cinnamon

750ml chicken stock

400g chopped tomatoes

2 tbsp pomegranate molasses

1 tbsp runny honey

100g dried apricots

100g walnut pieces 1 aubergine, cut into 1cm pieces

200g wholewheat giant couscous

• Handful of pomegranate seeds, to garnish

• Small handful of mint, optional, to garnish

• Salt and pepper

Method

1 / Heat 1 tbsp of oil in a large flameproof casserole dish (you want one with a lid) over a high heat and brown the lamb (in batches, if necessary). Set aside. 2 / Lower the heat and add the remaining oil. Fry the onion, carrot and celery for 5 mins, until softened. Stir in the garlic and spices and cook for 2 more mins.

3 / Return the browned lamb to the casserole dish and add the stock, tomatoes, pomegranate molasses, honey, apricots, most of the walnuts and lots of seasoning. Bring to the boil, then cover and simmer for 45 mins.

4 / Uncover, add the aubergine and cook for 30 mins until soft and the sauce has reduced.

5 / Stir in the couscous, cover and cook for 10-12 mins, until the couscous is tender. Serve topped with the pomegranate seeds, mint (if using) and leftover walnuts.