Meat-free MONDAYS

Our easy suppers get off to a flying start with these veggie options

Spicy vegetable tagine

Even the chickpeas in this recipe count as one of your 5-a-day.

Serves 4

✢ Ready in 45 mins

1tbsp olive oil

2 onions, sliced

2 garlic cloves, crushed

2tbsp tomato puree

2tbsp harissa paste

4 carrots, peeled and halved lengthways

3 parsnips, peeled and halved lengthways

2 sweet potatoes, peeled and each cut into 4

300g butternut squash, peeled, deseeded and cut into 2.5cm chunks

600ml hot vegetable stock

400g can chickpeas, drained

400g can chopped tomatoes

2tbsp chopped fresh coriander

YOU WILL ALSO NEED a 2.5-litre (4-pint) flameproof casserole dish

1 Heat the oil in the casserole and fry the onions to soften but not brown.

2 Add the garlic, tomato puree and harissa paste and cook for 1 min.

3 Add the carrots, parsnips, sweet potatoes and butternut squash. Pour in the stock and season with salt and freshly ground black pepper. Cover and simmer for 25 mins until the vegetables are tender.

4 Stir in the chickpeas and canned tomatoes and warm through for 5 mins. Serve sprinkled with the fresh coriander.

Per serving 353 cals, 6.5g fat,

0.8g sat fat, 66g carbs

COOK’S TIP Swap the parsnips for chunks of courgettes and red pepper

Jackfruit tacos

Using jackfruit and being dairy-free makes this recipe a great choice for vegans.

Serves 4 ✢ Ready in 20 mins

2 x 400g tins jackfruit

200ml barbecue sauce

½ red cabbage, shredded

2 carrots, julienned or grated

1 red onion, finely sliced

2tbsp egg-free mayonnaise

1tsp Dijon mustard

Juice of 1 lime

12 soft tacos

1 avocado, sliced

Coriander leaves

1 red chilli, sliced

Lime wedges, to serve

1 Drain and rinse the jackfruit, then use two forks to shred the fruit to resemble pulled pork. Put the jackfruit and most of the barbecue sauce in a small pan over a medium heat to warm

COOK’S TIP Short on time? Pick up a pot of ready-made vegan slaw from the M&S Plant Kitchen range

through. Stir often to ensure the jackfruit is well coated in the sauce. Once hot, set aside and keep warm until needed.

2 To make a crunchy slaw, toss the veg through the mayo, mustard and lime juice. Season well.

3 Toast the tacos for 1 min on each side in a frying pan. Then, spoon some slaw into the centre of each, and top with a good helping of jackfruit. Serve the warm tacos with the sliced avocado, fresh chilli, coriander leaves, the remaining barbecue sauce, and a couple of lime wedges on the side.

Per serving: 555 cals, 14.5g fat,

7g sat fat, 86g carbs

Low-calorie cauliflower pizza

If you’ve overindulged at the weekend, this delicious dish will get you right back on track.

Serves 3 ✢ Ready in 20 mins

650g cauliflower

1 egg, lightly beaten

40g Parmesan, finely grated

1tbsp instant thickening granules (we used McDougalls)

227g chopped tomatoes

1 garlic clove, crushed

100g light mozzarella, drained Basil leaves, to garnish

Big green salad, to serve

1 Heat the oven to 230C/Gas 8. Cut the cauliflower into florets and blitz in a processor until they look like crumbs. You can reserve and use the outside green leaves for a stir-fry.

2 Tip into a bowl. Add a little salt, the egg, Parmesan and thickening granules. Stir together until thoroughly combined.

3 Line a baking sheet with baking paper and spread the cauliflower mixture across the tray in an even layer. Bake for 10 mins until golden and firm.

4 Meanwhile, drain the tomatoes, reserving the juice. Spread the tomatoes mixed with 1tbsp of the juice over the partly cooked ‘pizza’ base. Sprinkle over the garlic.

5 Cube the mozzarella and scatter over the pizza. Bake for 10 mins, until the cheese is melted. Cut into wedges and serve garnished with the basil and with a green salad.

Per serving: 227 cals, 10g fat,

6g sat fat, 12g carbs

Veggie tofu stir-fry

It only takes five main ingredients to make this good-for-you one-pan meal – and its chilli kick spices things up nicely on a Monday evening!

Serves 4 ✢ Ready in 15 mins

200g (4 nests) wholewheat noodles Splash of vegetable oil

200g tenderstem broccoli

300g stir-fry vegetables

200g smoked tofu, sliced

4tbsp chilli stir-fry sauce

1 Plunge the wholewheat noodles into a pan of boiling salted water and cook for 4 mins.

2 Meanwhile, heat a little oil in a non-stick wok and stir-fry the broccoli for 2 mins. Add the stir-fry vegetables and cook for 2 mins, followed by the smoked tofu slices and the chilli stir-fry sauce. Cook until just tender.

3 Drain the noodles and toss them together with the vegetables in the pan contents and divide between four serving bowls.

Per serving: 284 cals, 4g fat,

0.7g sat fat, 46g carbs

COOK’S TIP You can buy ready-made cauliflower crusts at the supermarket

COOK’S TIP Wholewheat noodles have extra fibre, but you can use egg or rice noodles if you like