Easy midweek meals
Simple, crowd-pleasing meals that are eco conscious too – it’s a win-win!
MONDAY
HADDOCK FISHCAKES PREP TIME 10 MINS COOK TIME 30 MINS SERVES 2
INGREDIENTS
● 250g potatoes, peeled ● 2 fillets MSCcertified skinless and boneless haddock ● 1 boiled beetroot, peeled and cubed (optional)
● 1 tbsp parsley, chopped ● 1 organic egg ● 1 tbsp wholewheat flour ● Salt and pepper ● 2 tbsp rapeseed oil ● 60g rocket ● ½ lemon
METHOD
1 Chop the peeled potatoes into small chunks and boil for 15 minutes, until tender. Once cooked, drain and mash into a smooth consistency, then place in a large bowl.
2 Poach the haddock in a saucepan of simmering water for 5 minutes. Drain and leave to cool. Meanwhile, in another saucepan, boil the beetroot until tender, if using. Drain and set to one side.
3 Break the fish into small pieces using a fork and add to the mashed potato. Using a wooden spoon, stir in the parsley, egg and flour to the fishcake mix to combine. Season then shape into four patties.
4 Heat the rapeseed oil in a pan and fry the fishcakes until golden on each side. Serve with the beetroot, rocket and a wedge of lemon.
TUESDAY
PEPPER, MUSHROOM AND HERB PIZZA PREP TIME 15 MINS, PLUS 1 HOUR FOR THE DOUGH COOK TIME 30 MINS SERVES 2
INGREDIENTS
For the base ● 500g wholewheat flour ● 1 tsp yeast ● 1 ½ tbsp organic olive oil ● 300ml warm water For the sauce ● 120g tomato purée
● ¼ tsp salt ● ½ tsp dried oregano ● ½ tsp dried basil For the toppings ● 1tsp organic olive oil ● 1 courgette, sliced ● 1 red pepper, sliced ● 750g mushrooms, sliced ● 1 red onion, peeled and sliced To serve ● cherry tomatoes, sliced ● handful of rocket leaves
METHOD
1 Mix the flour, yeast, oil and water in a bowl. Knead on a floured surface until smooth. Return to the bowl and cover with a tea towel. Leave to rise for 1 hour.
2 Meanwhile, heat the olive oil in a frying pan and fry the onion and garlic until soft and golden. Add the mushrooms and cook for a further 10 minutes. 3 Preheat the oven to 240°C/Fan 220°C/Gas Mark 9. Divide the dough in two and roll out on a floured surface. Spread the sauce over both circles of dough and add the vegetables. Brush the pizza with oil and bake until the dough appears crispy and golden. Serve with cherry tomatoes and rocket leaves.
WEDNESDAY BEAN BURGER WITH CARROT FRIES
PREP TIME 15 MINS COOK TIME 30 MINS SERVES 2
INGREDIENTS
● 250g carrots, peeled ● 2 ½ tbsp organic olive oil ● ½ red onion ● 2 garlic cloves, peeled
● 1 red chilli, deseeded ● 400g kidney beans, drained ● ½ tsp oregano ● 5g fresh parsley, chopped ● 1 stale wholemeal bun
● 2 wholemeal buns ● Handful of lettuce ● ¼ cucumber, sliced ● 170g pickled cabbage
METHOD
1 Preheat the oven to 220°C/Fan 200°C/Gas Mark 7. Chop the carrots into chips and spread over a baking tray. Drizzle with ½ tbsp of olive oil. Season and roast for 30 minutes.
2 Meanwhile, heat 1 tbsp olive oil in a frying pan and sauté the onion, garlic and chilli until soft. Pour into a food processor with the kidney beans, herbs and the stale bun and pulse until smooth.
3 Shape the burger mix into two patties. Heat the remaining oil in a frying pan and fry the patties until crispy.
4 Once the carrot chips are cooked, slice two buns in half and place in the heated oven to lightly toast. 5 Remove the toasted buns and carrots from the oven. Build your burgers with the patty, cucumber and pickled cabbage. Serve with the fries.
THURSDAY CHICKEN TIKKA MASALA
PREP TIME 15 MINS COOK TIME 40 MINS, PLUS MARINATING SERVES 2
INGREDIENTS
For the tikka ● 350g organic chicken ● 1 tsp salt ● 2 tbsp lemon juice ● 1 tbsp ginger, grated ● 1 tsp ground cumin ● 1 tsp garam masala ● 2 tsp chilli powder ● 2 tbsp rapeseed oil ● 4 tbsp soya cream
For the masala ● 1 tbsp ginger, grated ● 1 tbsp ground coriander
● 2 tsp paprika ● ½ tsp turmeric ● 3 tbsp rapeseed oil ● 3 tbsp soya yogurt ● 2 tomatoes, chopped ● 200ml chicken stock
To serve ● Basmati rice ● 2 naans ● Handful fresh coriander, chopped
METHOD
1 To prepare the tikka, dice the chicken into a bowl and mix with the salt and lemon juice. Add the ginger, spices, oil and cream. Refrigerate for 2 hours.
2 For the masala, fry the ginger and spices in oil on a medium heat in a deep frying pan for 2 minutes. Add the yogurt and stir in until absorbed. Add the tomatoes and fry until pulped.
3 Pour in the stock and simmer. Once the sauce has thickened, add the chicken and simmer further until cooked through.
4 Serve with cooked basmati rice, toasted naans and chopper coriander.
COOK'S TIP
The longer you leave the tikka to marinate the better – prepare the marinade in the morning and let the chicken soak up all the flavours by dinner.
FRIDAY
VEGAN SHEPHERD’S PIE
PREP TIME 10 MINS COOK TIME 25 MINS SERVES 2
INGREDIENTS
● 250g potatoes, chopped ● Salt and pepper ● 15g flat-leaf parsley, chopped ● 3 tbsp organic olive oil ● ½ onion, chopped ● 300g closedcup mushrooms ● 125g ready-to-eat puy lentils ● 2 medium tomatoes ● 2 tbsp tomato purée ● ¼ tsp chillies, crushed
METHOD
1 In a pan of boiling water, cook the potatoes until tender. Drain and season. Crush with a masher or fork, then mix in the parsley.
2 Preheat grill to high. Heat the oil in a deep frying pan. Add the onion and fry for 2–3 minutes. Increase the heat to medium-high and add in the mushrooms, frying for 6–8 minutes, until soft. Stir in the lentils, tomatoes, purée, chillies and 100ml of water. Simmer until the sauce has thickened, around 10 minutes. Season to taste.
3 Add the mixture to a baking dish and top with the crushed potatoes. Drizzle with oil and place under the grill until the potatoes are golden-brown. Serve.