LENTIL, COURGETTE, FETA AND BEETROOT SALAD We try to slip lentils into meals where we can, as they are such a great source of fibre and nutrients. They also help to keep you ‘regular’, which can be a challenge on fasting days! Tinned or from pouches are f
beginning to brown. You don’t want them to go too soft.
Tip the courgettes into a large bowl and leave to cool for about 15 minutes.
Add the lentils, beetroot and salad leaves to the cooked courgettes, season with a little salt and lots of freshly ground black pepper. Drizzle with the extra virgin olive oil and lemon juice or balsamic vinegar and toss together.
Divide the salad between two shallow bowls, season with a little more black pepper and serve topped with the feta.
HHH25g chorizo, skinned and roughly chopped
2 tbsp extra virgin olive oil 400g can mixed beans in water, drained and rinsed
100g roasted red peppers from a jar, drained and sliced
25g pitted olives, any colour, sliced
50g young spinach leaves 1 tbsp cider vinegar
Place the chorizo in a small frying pan with 1 tablespoon of the oil and place over a medium heat. Cook for 2 minutes, or until it begins to release its fat and turn lightly brown, stirring regularly.
Meanwhile, mix the beans,
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1 tbsp olive oil
½ medium onion, peeled and thinly sliced
1 medium fennel bulb, trimmed, halved lengthways and thinly sliced, any fronds reserved 2 garlic cloves, peeled and very thinly sliced
1 tsp ground coriander
400g can chopped tomatoes 2 tbsp tomato purée
300g skinless white fish fillets, such as cod or haddock, cut into 2cm-3cm chunks
200g cooked peeled prawns, thawed if frozen finely pared or grated zest of 1 small lemon
15g bunch fresh flat-leaf parsley, leaves roughly chopped
Heat the oil in a large wide-based saucepan or flameproof casserole.
Add the onion and fennel, cover with a lid and fry over a low-medium heat for 8 minutes, or until the fennel starts to soften, stirring occasionally.
Stir in the garlic and coriander and cook for 1 minute, then add the tomatoes and tomato purée, along with 400ml water. Season with a little salt and ground black pepper and bring to a simmer.
Reduce the heat, cover loosely with a lid and cook for 5 minutes, stirring occasionally. Remove the lid then simmer for a further 5-6 minutes, or until the fennel is almost soft and the liquid has reduced, stirring regularly.
Stir in the fish, then simmer gently for 2-3 minutes. Scatter the prawns on top and cook for a further 1-2 minutes, or until the fish is cooked and the prawns are hot.
H Combine the lemon zest and parsley in a small bowl and scatter over the top, along with any reserved fennel fronds. Serve with lots of green beans or long-stemmed broccoli.
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1 tbsp rapeseed oil
175g fine green beans, trimmed and halved if large
250g lean minced pork (5% fat) 6 spring onions, trimmed and cut into 1cm slices
2 tbsp hoisin sauce
1 red chilli, finely sliced, to serve (optional)
Heat the oil in a large frying pan or wok, add the beans and stir-fry over a high heat for 2 minutes, or until beginning to soften, stirring regularly.
H Add the pork and cook for 4 minutes, breaking up the mince as it cooks, or until the
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1 tbsp olive oil
1 medium onion, peeled and finely chopped
2 peppers, any colour, deseeded and sliced
4 skinless chicken breast fillets (600g total weight), cut into 2cm chunks
1-2 tbsp chipotle paste (see tip) 400g can chopped tomatoes 400g can black beans or red kidney beans, drained and rinsed
1 chicken stock cube
200g full-fat live Greek yoghurt small handful freshly chopped coriander, to serve
H Heat the oil in a large nonstick frying pan, add the onion, peppers and chicken