A vibrant, flavour-packed lunch that's good for you too
- 300g carrot, peeled and halved or quartered lengthways
- 1 tsp caraway seeds
- 2 tsp olive oil
- 1 orange, zested
- 2 tsp red wine vinegar
- 1 tbsp mixed seeds, such as pumpkin seed, sunflower and linseed
- 2 large handfuls spinach leaves
- 50g feta cheese
MethodBoil carrots for 4 mins. Drain, tip onto a baking sheet, then toss with the caraway seeds, 1 tsp oil, the orange zest and seasoning. Roast for 20 mins until golden and tender.
- 200ml vegetable stock, made with freshly boiled water
- 125g bulghar wheat
- meat from a roughly 900g ready-roasted smoked or unsmoked whole chicken (about 550g ready-roasted chicken breasts), not too fridge-cold
- 2 ripe yellow-fleshed peaches
- 25g pack mint
- 25g pack dill
- handful basil (optional)
- 50g toasted pecan halves, some left whole
- 100g feta cheese, crumbled
- zest and juice 2 limes (about 4 tbsp juice)
- 1 tsp rice vinegar (or use white wine vinegar and a pinch of sugar)
- 3 tbsp mild olive oil
- 1 garlic clove, crushed
- 1 tsp golden caster sugar
- 1 heaped tsp wholegrain mustard
- Pour the boiling-hot stock over the bulghar in a large bowl. Cover with cling film and set aside for 15-20 mins until the stock has been totally absorbed and the grains are tender.
- Meanwhile, slice or tear the chicken into bite-sized pieces, and cut each peach into 12 wedges. Whisk the dressing ingredients together with some seasoning.
- When the bulghar looks dry and has swollen up in the bowl, remove the cling film. Fluff it up with a fork and let cool.
- Roughly chop the herbs just before serving, then toss into the bulghar. Spread over a large platter, then top with the chicken, peaches, pecans and feta. Roughly toss everything together a little. Drizzle over the dressing to serve.
- 200g quinoa
- 1 tsp olive oil
- 1 shallot or ½ onion, finely chopped
- 2 tbsp tarragon, roughly chopped
- 14oz 400g can Puy or green lentils rinsed and drained
- ¼ cucumber, lightly peeled and diced
- 100g feta cheese, crumbled
- 6 spring onions, thinly sliced
- zest and juice 1 orange
- 1 tbsp red or white wine vinegar
- Cook the quinoa in a large pan of boiling water for 10-15 mins until tender, drain well, then set aside to cool.
- Meanwhile, heat the oil in a small pan, then cook the shallot or onion for a few mins until softened. Add the tarragon, stir well, then remove from the heat.
- Stir the softened shallot and tarragon into the cooled quinoa along with the lentils, cucumber, feta, spring onions, orange zest and juice and vinegar. Toss well together and chill until ready to serve.
- ½ a watermelon (about 1½ kg), peeled, deseeded and cut into chunks
- 200g block feta cheese, cubed
- large handful black olives
- handful flat-leaf parsley and mint leaves, roughly chopped
- 1 red onion, finely sliced into rings
- olive oil and balsamic vinegar, to serve
- ½ a 500g pack white bread mix
- 1 tbsp olive oil, plus a little extra for drizzling
- plain flour, for dusting
- 1 egg white, beaten
- a mix of sesame seeds, poppy seeds and fennel seeds, for scattering
- Make up the bread according to pack instructions with 1 tbsp olive oil. Leave to rise in a warm place for about 1 hr until doubled in size. Heat oven to 220C/200C fan/gas 7. Knock the bread back and divide into 6 pieces. On a floured surface, roll the breads out as thinly as possible, then transfer to baking trays. Brush with the egg white and scatter with the mixed seeds. Bake for about 15 mins until crisp and brown; if they puff up, even better. You may need to do this in batches. The breads can be made the previous day and kept in an airtight container.
- In a large serving bowl, lightly toss the melon with the feta and olives. Scatter over the herbs and onion rings, then serve with the olive oil and balsamic for drizzling over. Serve the pile of crispbreads on the side for breaking up and using to scoop the salad.